Crushing Iron Triathlon Podcast

This is a re-post of another of our favorite episodes/concepts. Off a great, but tough weekend at Run Camp, we reflect on how and when to push and why it's important to have fun in your life and training. We talk about your big race is "Just One Day" and how it's better to be undertrained than burned out. Also, the little signs in your training will let you know you're ready before you race. We look at burning physical and emotional matches, finding your pain threshold in each sport and when are the right times to dig deep. You're the main character and author, it's up to you to find more fun. Topics: Relaxation The "Watts Game" How we locate the ego inside of us How stress impacts your life and training Pushing yourself when appropriate It's your responsibility to have fun in life We're in a world of leisure Escaping your life Venting about training Faster, stronger, and on and on and on The ability (and right time) to dig deep Sometimes we need to go rogue Inherent feeling about what we should accomplish in life Letting go of limits You only have to do it once The Hurt Locker Undertrained You're the main character and author of your story Break through the "I cant's" You should be chomping at the bit on race day Burning physical and mental matches Fit, fast, and fresh What's your most comfortable level of pain? How long can you withstand pain? High Pain/Shorter Distance or Lower Pain for longer? Understanding your pain level scale What's your training temperment? Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

This is a re-post of one of our favorite C26 Ironman stories.  This is an Ironman story for Everyone. If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down. Topics: Why Ironman is different Running races vs. Triathlon You can't explain the Finish Line What it's like to spectate Ironman What it's like to coach at an Ironman The Race Course Goes Through Its Own Transition When the Sun Sets on the Course When Your Friend Is Getting Close To Not Making It Understanding an Athlete's Personality as a Coach When Ironman is Symbolic of Life  Out Alone in the Dark  Sometimes all you need is someone to come by and help Understanding the 17 Hour Cut Off When You Deserve More Than You May Believe When it's time to talk tough When we retreat inside vs. bring people in When others remind us who we really are    Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

(We have C26 Swim School this week, so this is a reposted podcast). Ever feel the pressure of too much going on? That anxious feeling is getting out of the moment. Today, we look at how that affects training and how we THINK about training. It's easy to get caught up on race day when it's 5 months away, but today is all that matters. Do something. Let it go. And get in touch with your body and the moment. *** Time is running out to sign up for THE C26 CLUB PROGRAM FOR 2024!  Check it out! Topics: Life Keeps Going Time to get back to work Sore feet Wired to go . . . .  How am I gonna get everything done? Feeling defeated Hardest thing to do Prisoner of the Future Flipping the switch The things we CAN control Attachment to perfection Hire someone else to be in control of your life What's your baseline of self-acceptance  Thought of Quitting Raining at the Lab Are we good enough? Everything is amazing and no one is happy Get in tune with your body When your training fights itself --------------- Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

(With March Madness upon us and C26 Swim School in progress, we thought it was a good time to revisit an old podcast with Zak Showalter and how he started training for Ironman after playing in the Final Four). Sorry about the intro music. haha.  Imagine playing basketball in front of 70,000 people and millions on TV. Today's guest, Zak Showalter, did just that for the University of Wisconsin. His career took him to 2 different Final Fours and four Sweet 16's and now he's tackling Ironman. He's graduated, stepped away from basketball, and turned his sights on Ironman Wisconsin. Our goal for this podcast was to see how many lessons learned from Zak's days at Wisconsin under Hall of Fame coach Bo Ryan translate into triathlon. As it turned out, a lot of them do. We start with some of Zak's endurance background and early training challenges. Then go into how what he learned on the basketball floor can be translated into Ironman training:  Were you ever into endurance sports before? What it's like hanging out with Packer's QB Aaron Rodgers  What it was like to work with Michael Jordan's strength coach When he decided he wanted to do an Ironman  How he deals with Winter training in Wisconsin What's it like going from a high exposure team sport to an isolated training world? A coach's message "Play hard, play smart, play together, and have fun." Race like you train - Zak tells us how what he learned from the daily grind of college basketball practice and how he thinks it can be applied to triathlon training and best set him up for the race. Ups and Downs - How to stay level headed and on the same path when faced with setbacks of a big loss or the the high of a big win.  Patience -  Wisconsin basketball is built on patience, both in execution and sytem. Zak gives us a perspective on how they looked at a long season or career and how the philosophies can apply to Ironman training. Emotions- He takes us in the locker room before Wisconsin faced off with a 38-0 Kentucky team at the Final Four. How is it possible to stay calm when you're running out in front of 70,000 people to play a game watched by millions? He gives us a very simple solution.  Diet: How did you guys eat? Was there a big focus on nutrition or were you just kids? Has that changed as you train for Ironman?  Here are a couple videos of Zak in his playing days: - His salute to Aaron Rodgers after hitting a buzzer beater against Florida - High School State Championship Opening Tip Dunk Zak on Instagram: zshowalter3 Zak on Twitter: @ZShowbball333 Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

(We have C26 Swim School this week, so this is a reposted Podcast and we will not have a booth at Chatt). We begin with the Swim Start, including when to get there and how to fuel as you position yourself in the massive field of athletes. Then to the "fast but fair" bike course. We break it out by section and look at where to push and when to hold off for your best bike split. Onto the run where it can either be fast or eat your lunch. There's not much truly flat here, so racing smart, understanding the terrain, and staying cool with a lower HR could make the difference.  Topics: Last Minute Larry Water Temp  Swim is long . . . how to handle it Swimming with current tips What time to expect for your swim When you should get in line to start swim Chatt has a good Pro Field Bike course can be fast . . . but . . .  First 10 miles The stretch on the loop before Andrew's  Where to hold back and where to make speed Rough road sections . . . be prepared Run course can be fast . . . but  You have about .5 miles before your first hill How to deal with early hills. Running on the highway with rollers in heat The greenway out and back section Battery Hill . . . when it really starts The drop out onto Veterans bridge  Where to use the course for speed Dealing with the climb on the pedestrian bridge The second loop The quad buster sections  Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: CrushingIron@gmail.com Robbie Bruce: C26Coach@gmail.com

(We have the C26 Swim School this week, so this is a reposted podcast). Today we focus on Ironman Texas strategy, but this podcast is great for anyone racing an Ironman, especially when it's hot. We always talk about not obsessing about the weather, but when you know it might be hot, it's smart to prepare. We look at all kinds of hot racing strategies, talk about why Texas is a sneaky challenging course, and why you will want to prepare to suffer. This is a C26 Team race, so be sure to say hi out on the course.  Topics: Mushy Open Wetsuit legal? Swim strategy Prepare for a slower swim Red to Orange buoy transition Spectator's paradise T-1 Concrete Bike - windy and flat 1st outdoor ride? Ice bottles before the swim Core temperature Cooling on the bike  Fueling on the bike Coming off the bike Walking early aid stations It's gonna Hurt Tough Love Find a mantra Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: CrushingIron@gmail.com Robbie Bruce: C26Coach@gmail.com

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 focus on Swim/Bike bricks?? How the swim cascades into your run  Energy expenditure at Ironman What your purpose should be on the swim Does your bike feel like a warm up for the run? Ironman doesn't "start" until mile 80 of the bike Or . . . Mile 20 of the run. "I crushed the bike . . ."  Bike for Show, Run for Doe Coaching Inquires: Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com 

(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 better Action creates understanding  Quit talking yourself out of progress Experience creates understanding Mountain of Hell (Mountain Bike Race) Coaching Inquiries: Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

(This is a re-post of cast 633) "Opportunity is often missed because it is dressed in overalls and looks like work" – Thomas Edison Ever fear the regret of not living up to your potential? Today we dig into what work looks like in your training and your life. "Work" often has a negative connotation, but it is the essence of what makes us who we are, both as people and triathletes. Not only that, it is rewarding and can be fun if you have the right passion and purpose. We also look at seizing the moment to find breakthroughs in your training. Our bodies tell us long before they need to do something and it's up to you to recognize the opportunity. The work and the challenges ARE life. To get better and find more satisfaction, we need to take calculated risks along the way. We also need to develop healthy fears so our Sophomore Slumps don't last for several years.  Topics: It's not about the result, it's the hard work The benefits of hard work When going rogue is good Taking chances "I just felt like I needed this today" Know thyself Is there Risk? Is there more reward? The body tells you long before  It's YOUR journey Why do you feel like you need something? Measure you're own intent Taking risks No one is ever done Opportunity is often missed because it shows up in overalls and looks like work Winner's work Negative connotations of work Healthy fear  Sophomore Slumps that last for years Appetite to work hard for passion and purpose Community "Why do you do Ironman?" Coaching Inquires:  Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com www.crushingiron.com

Today, it's all about how to handle race week. We have over 40 athletes racing at Wisconsin, but this holds for all race week. We talk about what we've learned at our many pre-races and how to be calm, relaxed, and ready… both physically and mentally. We get into the best time to show up, check in, and how to pack for the least amount of stress. We also talk about driving the bike course and the important things to focus on while you're out there. We look at pre-bagging transition, nutrition prep, and carb loading. Where and when should you eat? How to not get stressed about dining options. We also talk about shrinking your circle on site, recognizing positive energy, reducing negative, and how to avoid the chaos of real life Facebook groups. And we talk about your pre-race swim and how to set the tone for a great race. Topics: As the race nears Racing Facebook Groups Old race week habits New race week habits Get there as early as possible Packing - Un-Packing Pre-planning transition Pre-Bagging Race Acclimation on site Nutrition prep Trust issues Melting anxiety Food research for dining Carb loading Reduce or eliminate race week driving Should you drive the course? What to look for if you drive the course Rough roads? Turns? Avoid real life Facebook groups Shrink your circle Differentiate between negative and positive energy Practices Swim - DO THIS!   Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

Triathlon can be for today, this year, or this life depending on how you approach it. Today we take a look at not forcing fitness, training smart, and being ready for both an early race or late season race. We also look at the concept of being a better overall athlete in the long term. We talk about the importance of developing your economy and efficiency, why you shouldn't analyze every workout, and how to play the long game in racing and life. We give you the keys to getting burned out, how to make triathlon "easier," and not having regret every season. Wherever you go, there you are, so don't be in a hurry to get somewhere you don't want to be. Topics: Ironman New Zealand and Metric System Cockpit problems Dallas 70.3 Where should you be right now? Early Race Late Race Efficiency and Economy Rules Change your life Not having regret Find your way and commit to it Measuring your economy and efficiency Becoming a better overall athlete Oops I did it again Make this all "easier" We never hear, "Can I have more Z1-Z2 work?" You don't have to analyze every workout Just rev the engine a little How to see the least amount of improvement Always searching for a win The key to being burned out Being in a hurry to get somewhere you don't want to go Play the long game Wherever you go, there you are Robbie does Dallas   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today we look at simplifying the often complex chain of energy and how it relates to what you eat and your mental stress. We look at ways to recognize and dissipate stress in a productive way. We look at why that first mile or so of the run  can feel terrible but the end feels amazing. It can also go the other way. Why? We talk about heart rate variation during training and some of the signs you should be looking for during your workouts. We talk about how training is a bunch of microcosms for your race and how certain days can prepare you for the unknown. We talk about controlling cortisol spikes, the 48 hour rule, and compounding stress. We look at the classic sign of overtraining, how your diet and actions can affect you for several days, and how to tangle with delayed muscle soreness and fatigue. Come join us at one of our awesome Camps: Nashville, TN, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/ Topics: Food hangovers Ironman pre-dinner events Going hard when you shouldn't Running or riding after you eat Aerobic decoupling When heart rate is steady Coffee and food correlation to training High heart rate at the beginning of your run? How to approach the first mile or two Warm ups and dissipating stress When the heart rate is staying low Understanding RPE and Data together Classic sign of overtraining Honest ranking of how you feel When the variation is weak through strong Hitting threshold watts The 48 hour rule Delayed muscle soreness and fatigue Compounding stress Cortisol Spikes Our stress jars overlap Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Struggling to dial in your nutrition? We have you covered . . . well, sort of. Nutrition and hydration vary greatly between athletes and we'll give you a LOT to think about as you train and prepare for your race. We'll look at high carb, low carb, and maybe more importantly, the right carbs. We'll talk sugar and sodium. We get into the concept of "over-fueling" and why it may be more common than you think. We get into your "work rate" and why it might be the most important variable. We look at sweat rates, when caffeine is a terrible idea, and why the swim is much more important than most people give it credit for. We talk about daily nutrition and why that sets the most important tone for everything you do in training. Come join us at one of our awesome Camps: Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/ Topics: Do you take in too much nutrition? Popping gels as a habit High Carb - Low Carb - The Right Carb Why you have to experiment Carbs/Sugar is a polarizing topic Use carbs as a booster not always the fuel How high is your "work rate?" Dehydration impact What is my hourly calorie and carbohydrate goal for the bike and run? Overfilling on the bike? Gut training?? Is it nutrition or not training properly? How much sodium or electrolyte intake is necessary per hour, and how should I carry it? Sweat rates vary greatly Doing your own sweat test What are common race-day nutrition mistakes, and how do I avoid them? Why caffeine when you're tired is a bad idea Don't be afraid of deviating from your plan by listening to the body Why the swim is SOO important How do I effectively practice my race-day nutrition during long training sessions? Why you get behind the 8-ball and can't get out from it How long can you fend off that feeling of being in the negative? More chicken, less sauce   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today we look into your race day logistics. Things to think about beforehand so they are not taking up space in your brain on race day. We get into realistic race goals and how to give yourself the best chance for a good race. We talk about how to deal with brick legs off the bike. Is it something you can train more for or is it something you have to get used to. We dive into transition preparation and time saving techniques, some which are guaranteed to save you several minutes if you're not already doing them. And we look at having to go to the bathroom during the race. I know, but it is definitely another area that can cost you a ton of time. We also discuss the recent Barkley Marathons and here's a link to the mini-documentary we referenced..  Barkley Marathons mini-doc. - https://www.youtube.com/watch?v=eXi4xHj4SfU&t=19s Come join us at one of our awesome Camps: Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/ Topics: What is a realistic goal time for a first-time Ironman, and how should I pace each leg Shoot for a wide window… it's like a long putt… trying to make it when you don't need to is risky business….. Fake Fresh What should I put in my bike and run "Personal Needs" bags? How can I manage the "jelly legs" sensation when I start the marathon? What is the best strategy for minimizing time in the transition areas (T1 and T2)? What's the protocol for using the restroom (or peeing) during the race?   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Sometimes it's best to go back to the basics and re-think what you might already know. Or answer the questions that a lot of people think about but are afraid to ask. Today, we drove the podcast by asking AI what are the most frequent questions asked about Ironman Training. We get into proper volume, plan structure, longest runs and rides, taper, Zone 2, burnout and overtraining, and how to avoid injuries. Success in Ironman rarely happens without a great understanding of this basic principles. Open your mind and come into it fresh. Come join us at one of our awesome Camps: Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/ Topics: AI dating and restaurants How many hours per week is a realistic training volume for a full Ironman? Your peak period should be what you earned 6 hour easy rides are actually intense for most people What does a properly structured 6-month or 9-month Ironman training plan look like? How long should my longest run and longest ride be before the race? What is the optimal Ironman taper, and how many weeks should it last? How important is heart rate Zone 2 training for building long-course endurance? How do I avoid injury from the high volume of training? How should I balance the three disciplines to prevent burnout or overtraining? How good is your ability to shed fatigue? Life stress affects your taper The taper responsibility is mostly on athletes The taper is an Art The "D" word High volume should be volume you "can handle" Stacking volume in manageable ways Is stretching creating injuries? Burnout is mental Fatigue is physical End today's workout looking forward to tomorrow. Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Do you find the Olympics motivating? Today was look at some of the stories and the roads they took to get there. We also talk about why Mike hasn't been watching the Olympics. We get into building streaks and how to rebound once the streak is over. What about the purpose behind creating a streak? How can you get rid of distraction and find a sweet groove of consistency? We talk about frequency vs. volume. We get into what the most successful triathletes do on a daily basis. The art of taking body shots and upper cuts. Also, how do you detach from people, places, and things that are getting in the way of your ultimate mission. Join us at one of our awesome camps in Nashville or Madison, WI: https://c26triathlon.com/camps/ Topics: Back from our hiatus When a streak ends The key to streaks is getting back on after you stumble 100 Days of Running What's the purpose behind your streak? C26triathlon.com - Come Join Us in Nashville or Madison for an awesome camp Who's gonna show up at your race? Olympic stories Patience Be your own Olympian Staying on your path Dealing with distraction Getting a little better each day Frequency over volume? Keep the compass pointing North Be firm in your direction Creating long term success What really creates wins? Body shots and upper cuts Stop watching the news Creating detachment Is what you're doing taking you to the place you want to go?   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today, we take a look at what why it's so important to be responsive and adaptable on a bike and show you how to build those skills.  We dive into the importance of having a cadence range and the ability to respond on a dime. We talk about what it means to ride your bike vs. letting your bike ride you. We look at trainer vs. outdoor riding and why you're probably not getting as much out of trainer rides as you should. We talk about distractions and how it may be affecting your ability to improve on the bike. Why Netflix could be holding you back. And, finally we talk about multi-tasking and how it is ultimately taking away from your ultimate goals. Topics: Friday Night Loser's Club The ability to change cadence Creating range of ability in cycling Outside vs. The Trainer Being Responsive on course Ability to increase cadence on a dime Ride your bike, don't let your bike ride you Distractions on the trainer Conditions matter Zoning out during rides Being Committed to getting better Are you really focused? What are you looking at while on the bike? Neuro-muscular fatigue Watching the news Becoming dependent on distractions Why do we glorify multi-tasking? Reduce distraction gradually Addicted to stimulation   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Back into the water today with an explosive episode focusing on early vertical forearm and the catch. We get into things like the proper entry, whether or not you should glide, and how to get maximum efficiency from your stroke. We go over tons of typical mistakes by triathletes, including diving too deep with your hand. We look at a few great drills and how they can help you develop better form and be more economical, which is the key to great triathlon swimming. We talk about technique sets vs. swimming long just to build yards. We get into efficiency, anxiety, and how to build confidence in the water. Sometimes it's just hard because you think you're bored. Start slow. Be patient. Build. Topics: Snow shoveling tips Swim as compared to a bike fit Body position and breathing Early Vertical Forearm - what does it mean The catch phase - propulsion Bad return on investment Why hand control is underrated Should you "glide?" What about entry Should fingers be spread open? Diving too deep with the hand Understanding early vertical forearm "leverage" Hip driven freestyle Shoulder over elbow over wrist Paddle and visual cues Tarzan drill and swimming with balls Long sets with rocks Skulling 24 x 100 or 2400 straight? Efficiency is speed Stop obsessing about yardage every time Maximum efficiency Economical athletes get the most return Shorter technique driven swims Getting faster with better form Fear and anxiety vs. confidence Take time to be more efficient Sometimes it's just hard because you think you're bored.   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today, we go deep on swimming but keep it relatively simple so you can work on things that matter and lock them in. We talk about some of the most important fundamentals regarding swimming: breathing, body position, and body control. There will be big wins in your swimming if you can master the basic principles of swimming. We also get into how you should be breaking up your week regarding form, intensity, and endurance. We'll look at getting a bigger return for your energy investment, why the hips are critical, why you're probably too tense in the water, and the soon to be famous Light Switch Test. Topics: Does op 20 swimming list hold up? Swimming and focus on the details Obsession over aero and watts but not swimming 90 Day Challenge Picking up swimming later in life Correct form + muscular endurance End of Ironman running form Uncomfortable doing hard swims? Efficient form for return of energy investment Day One - Pick one day for technique (AR) Day two - Focus on top speed and turnover Day Three - Longer swim for muscular endurance How to breathe Why to breathe every stroke Breath 2-4 Bilateral breathing?? Build a strong side Body position Head is number one Forehead down Body Control Head raises - body sinks A body drill with paddles Outside cues to get a better feel for the water Video from the front cue Splayed out? Hips way too open Hip control Steering wheels in swimming The Light Switch Test   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today, we start by looking at the way Indiana built a program that seemingly came out of nowhere to win the National Title. It wasn't an accident and you can build yourself in the same way. And that process starts now. We'll look at micro gains and goals and how they stack up over time. We look at long term consistency vs. short term bursts and why the former is always better. We talk about just "knowing" when you're getting better vs. depending on numbers. We look at aiming low and getting things done vs. always wanting to see improvement. Improvement happens and small habits lead to big routines. Lower expectations and get to the work. Topics: Inverted world - Indiana is the National Football Champion One play at a time A disciplined process Who makes the fewest mistakes? The next thing is the most important thing Have a short memory Being grounded The process starts now, one day at a time Imagine yourself as a program 6 months vs. 6 weeks Snowball rolling down a hill Struggles with long rides? Weave in longer rides now Find something to work on and commit to What is your focus right now?? Small habits lead to big routines Gains by accident Micro goals It just felt better this week Lowering expectations When you just know without the numbers Lay off the throttle Yo-yo back and forth Aim low Most frequently skipped workouts Next cast - Swimming   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com