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

We all want to be faster and today we look at the right ways to go about speed in triathlon. We talk about pushing the limits along with how putting in easy miles mix. We talk about building habits that matter and why you always have the time to do the extra things that will make a difference. New the "latest and greatest" training methods, the simple power of repetition, and why most triathletes don't fully buy in to training. We also get into the biggest traps facing age groupers that want to be faster.   Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron Topics: Getting serious about distractions The need for more speed Algorithms and why they always hit you at the right (or wrong) time Dealing with set backs Feeling what hard runs feel like When you have a lack of buy in Building habits that matter Always learning what works for "other people" but not yourself Specialists vs. Primary "I don't think I'm ready for it yet" Building unwavering faith in what you're doing The more you race, the more problem solving experience "Am I on track, coach?" New training methods . . . Age Grouper Traps Doing the same workouts over and over The power of repetition Triathlon is not glamorous You can't beat the race every time Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today we take athlete questions and compare our answers with A.I. We get into how long to train for an Ironman after taking a chunk of time off. We look at what makes a race attractive. We look at trimming your time in an open mile run. Stationary pool band swimming. Double runs on the same day. Double rides. Along with biggest mistakes athletes make in the first Ironman. Topics: How much NIL would it take for us to transfer to a different podcast? Done several Ironman races, but taken a few years off? What now? What makes a good race How to trim a minute off your mile time Trail race training on a treadmill? Stationary pool band swimming Does it replicate real swimming? Double run days for an ultra or Ironman? Back to back long runs? Biggest mistakes newbie triathletes make in Ironman Going int your first ironman mindset Doing the distances beforehand Embracing the naive Which of us would be first to do the double at IMWI On the podium for both races Fear of overdoing it? Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Most of us have moments within a race where things aren't going as planned. The question is, how do you handle it? Will you throw in the towel or try to figure it out? What does that even look like. We make hundreds of decisions within a race and today we're looking at how to make the best ones you can in the moment. We look at why not wearing a watch in the swim can give you a better mindset. We talk A, B, C goals and how to adjust on the fly. We talk about the courage to finish on a moderate note vs. a high or low. Finding wins no matter how you feel. Racing with gratitude all day. And exciting news about our very popular run camp. Topics: Perfect personal needs bag goody? Ken Hammond, RD - Musselman When your race goes sideways When pros lose money racing Does your race turn into a workout? A, B, C Goals The benefit of not wearing a watch in the swim Recalibrating yourself to playing it smart Gratitude race mindset When the finish line is the goal Is this your A Race? What is your win for today? Are you truly doing your best? End on a moderate note vs. high or low This is a long term journey, not just one race What are your wins for today Moving on from excuses Exciting news about our run camp Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

So many people want to put limits on our potential, but are we really going to just settle for someone else's opinion? Today, we talk about the unexplored potential inside of you and belief systems that will help you tap into it. Anything Is Possible might be overused as a phrase, but it's definitely not over attempted. Let's take a look inside at ways you're wasting your energy and potential. Let's look at how to be engaged in the process and not let a random race goal take up too much space in your brain. Do the work when resistance is highest. Do yourself the favor of turning all of this into a long term goal. Topics: International races Losing your phone Distractions Flying across the world to dominate like Blummenfelt and Knibb Where is Jan Frodeno? What your your possibilities? Having belief that you can get it done Are we going to settle for what others say? If you really want to get better . . . How protective are you of your personal journey? How many energy loss situations do you get in each day? Finding net positive energy Being INTO your workouts Really defining your WHY Food and energy. Are you eating too much? Embracing the mundane 10 mins is way better than zero Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

We're not here to sell you the top hacks for getting on the podium. Today, we advocate for the long game. Often times the quicker you gain, the quicker it can go away.  Building and keeping and making life/triathlon feel easier and more enjoyable. How do we find joy in the "boring" stuff we feel like wastes our time? Slow gains are hard to notice, but they last longer. We know it's not exciting, but that is one of our biggest challenges. Putting the excitement into the overall process. Being okay with 80% meh. You can't always outwork your way to the top. Topics: Is your bracket in tact? Oceanside 70.3 - Texas 70.3 The quicker you gain, the quicker it can go away Selling quick fixes Do you have a weak or strong cake? New stimulus always works . . . for a while Building lasting change Putting all focus on one race day Write a book but don't release it Swimming slow to master form Owning fundamentals and technique You can't always outwork your way to the top Overworking and brain burnout How can we make something feel easier? "I gotta find a new route." Slow gains are hard to notice Keep things easy and stackable Going to bed feeling like a million and waking up feeling like a dollar The repetitions are the answer Forcing a routine Excitement is overrated Simplifying your diet 80 meh How to find joy in boring Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Expensive wetsuits, Disc wheels and carbon shoes only matter if they matter. Today, we look at true free speed within better posture and form. When you boil it down, a faster race comes down to holding solid form and all three events affect the other. We'll look at simple ways to improve your form and get free speed over time by simply holding it better. We talk about drills to incorporate in your runs, how to be more comfortable and stronger in aero, and we look at having solid hydrodynamics in the water. Commit to the long game and truly get better at what you do, all while saving energy. Topics: Posture and form and meditation and mind flow Run form and how to build it Heel, mid foot, front foot? Injuries and why they happen in running Working run drills into your runs Laptop and phone posture Why yoga was created Do some long runs on trails Variable foot strikes Strong feet and ankles matter Why posture is so important in cycling Building a strong core Being confident and stable in aero Arm fitness How bad bike form damages your run The right bike fit RPE on efficient cycling legs Are you working complimentary muscles? Faster simply means covering longer distance in less time Lake Johnson Swimming position and alignment Laser pointer through the head What drops the body The domino effect of posture Learning to float Hydrodynamics Holding posture means a solid core Free speed in the water Relaxing as you swim How to incorporate band work Using a disc wheel or carbon shoes only for racing Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Today we talk about how to think about riding the trainer so you can be more prepared for the reality of the course. We talk about hills, wind, aero, cadence, and much more. We take a look at the last hour of your race and how you can work on being stronger as you come into T2. Do we all complicate specific workouts when the reality is we just have to be stronger both physically and mentally to deal with the demands of certain courses. We look at flat and windy along with the continually changing demands of a hilly course. Put a little more reality into your trainer rides.  Topics: Ramp rides Cadence and power Body shots and how to make them less impactful Your ability to close out a climb  Simulating headwinds and tailwinds Training your body to handle long rides Preparing for the real demands of the bike  Moving your ceiling Staying within yourself Making yourself more uncomfortable on a trainer Fighting through the wrong gear Putting your mind on the course while on the trainer Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com 

C26 had a good crew in Dallas for Little Elm 70.3, including Coach Robbie, and today he details his experience on the course. We get into whether the cancelled swim was warranted, the gnarly wind on the bike course, and the three loop run. We look at strategy for when the swim is cancelled. How to ride a course that's tailwind vs. headwind, and why sometimes you just have to let it rip on the run. Robbie goes over the entire race venue and experience and even has some interesting perspectives on the post-race food for the first time 70.3 :) Topics: Snowmaggedon Windmaggedon Cold water in Dallas What's the venue like? Conditions on course How was the post-race food? The wind When you lose your secret racing weapon Swim cancelled. Do you change up nutrition? 1st time athletes and 1st time course support Time trial start Headwind vs. tailwind strategy No MPH on data screen 25 miles of head wind Run course 3 loops Loops are good for pacing Great spectator race The Duel in Dallas Caught up in the moment? Going for broke and breaking Sometimes you just gotta let it rip Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@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