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

Today we start with an Ironman World Championship breakdown and bridge into how we can learn from how the pros race. We get into understanding what you have on certain days and adjusting on the fly. We talk about how trying to save 10 minutes on the bike can cost you an hour on the bike and why. We look at “expectations” and how they should/can be adjusted as the day goes on. Finding your Best Race with what you have that day. Learning your body’s signals. What if you “kinda have it and you kinda don’t?” Everyone has a plan until . . . Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store! Topics: Ironman World Championship They all train together Run surges Age Groupers vs. Pros Adjusting pace on the fly “Thinking” you have more than you do in the tank Underperforming with too much science Expecting your best race Kinda had it . . . kinda didn’t have it Hope is not a plan Everyone has a plan until . . . Finding your 10 out of 10 on Race Day Understanding what you have today Learning your body’s signals How to dig deeper holes 10 minutes on the bike can cost you an hour on the run Ironman analogies for life How this going to affect my sleep? Decisions create habits   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

We start by talking about a C26 athlete that raced without a watch at Ironman Wisconsin and dive into the mentality of being in tune with your body. We get into the psychology of logged workouts and really understanding what’s going on from day to day. We talk about why 3 Zones may be all you need to train by. We get into data trends over time and if you’re chasing the wrong goals. One of the hardest parts of this sport is recognizing minimal and imperceptive changes in the short term. We talk athlete over-analysis, and why most often don’t even know what they’re really looking at. We look at why aerobic training works and how making things feel easy might be the most underrated part of training. Topics: Racing without a watch Gauging time by the sun Primal instincts The psychology of logging and reading workouts Nasal breathing as the perfect technology Why most athletes might be better off training with only 3 Zones Going backwards Resisting the over analysis temptations Things that can affect our breathing Warming up the lungs Chasing that labored feeling too much When you’re chasing the wrong goals Recognizing small gains or changes Athlete over-analysis Why many athletes don’t really understand what they’re looking at So many combinations of variables Some of your medium sessions might be your best Making things feel easy The true power of aerobic work Long term system work World Championship Predictions   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Triathlon is 90% mental, the other half is physical.* Today we recap Ironman Wisconsin 2025. This was Mike’s 12th Ironman and there was some good, bad and a little ugly. We talk about everything from pre-race anxiety, to adjusting your day based on feel, and maybe most importantly, how to keep going when every bone in your body says no. They talk about riding the course and managing the hills, nutrition, and why we keep coming back for more pain. By all accounts, Ironman Wisconsin seemed like it’s coming back in full force. The weather was great, the support was off the charts, and the volunteers were more than plentiful. Doing an Ironman can really suck in the moment, but that’s exactly why we keep going. Topics: Anticipation/Expectations Anxiety Pre-Race Mike talks about the race Mind over matter Great conditions Madison showed up! Having goals Swim conditions Swim issues Cold off out of the water? Start of the bike Adjusting your effort Understanding what the body has on race day Mental tests The hills, the downhills, the wind Avg Power/Normalized Going by feel Nutrition on bike Mental prep for a marathon This sucks, do it anyway Mantras Run course changes Why do we do this? Are we too comfortable? How do you keep running? Some fast people out there He missed qualifying by one second What’s it take to have your best race? Working your way through issues Is it Mike’s last race? *Yogi Berra Quote reference. Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Ready to rumble at Wisconsin? We share our insight from years of racing and coaching athletes at Wisconsin. We go in-depth on the swim, bike, and run courses for each race. We also talk about where to start in the swim, what to wear on the bike with cooler conditions, how to handle the stick, the hills, and get ready to run. We break down run course strategy and give you all we know so you can have a great race. Topics: What to do in Madison Where to stay Football, 70.3, and Farmer’s Market Saturday Pre-swim Swim strategy. When to start. How to handle each loop. Bike clothing Bike course Dealing with hills Being patient Being strong Run course How to handle the hills and each loop Enjoy the finish Best of luck to everyone racing!! Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Some really great questions today! We talk about mental barriers on the back half of your race run. We get into how to train/taper if you feel like you’re getting sick. We take a deep dive into training for Ironman and losing weight without falling into a deficit. The struggles of endurance diets. Food as addiction. Adjusting from a road bike to TT. And how much to “save” on the bike in order to have a great run. Plus, much much more!! Topics: How do handle training and/or taper if you’re feeling a little or a lot sick How do you get the through the mental barrier of getting faster or staying stronger through the end of a race? How to lose weight in Ironman training but not be at a deficit? Pushing through the pain and mental barriers on the back half of the run Sifting through all of the dietary information for endurance sports Blood and glucose spikes Adjusting from a road bike to carbon TT Carbs, protein, fat Interrupting cravings Food created to be addictive Should it be called a 70.3 or a half Ironman? How much should you save on the bike to nail your run?? Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

There are so many opinions on training and nutrition these days. How do you know what’s really right for you? Today, we talk about how we’ve sorted through the weeds and developed our own coaching philosophies based on racing and coaching thousands of athletes. What do you really believe in your heart and gut? It’s hard to stay true to those principles with so many outside influences. We get into going with your instincts, learning from mistakes, training in a way that’s right for you, racing to your capabilities, and talk about why everyone wants to blame nutrition or the run. Why do you get cramps? Why is your neck and back sore? Taper for dummies. Topics: We’re feeling Fall Coaching traps Building your own philosophies Coaching on instinct We are what we’re exposed to Why do we get cramps? What do you really believe in? Nutrition and the run as scapegoats Why your neck and back hurt on the bike Coach’s convictions to philosophies Many people are paid to sell you something Being open minded to solutions Were you tough enough? Think and experiment for yourself Peaking with the fitness you already have How to recognize your fitness Lawn Mowing strategies   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

One of the hardest things about triathlon is staying on point with three different sports. Today, we look at tendencies that develop with triathletes and how we can find our sweet spots from one day to the next. We get into your history and experience in each sport and talk about how that can lead you down a certain road. We look at finding motivation to believe in yourself as a swimmer, cyclist, and runner. Do you need to mix things up a little bit, find new scenery, or just take a step back? What are some ways to be in and stay in the moment? It’s tough to remember, but just when things seem to be the toughest is when you’re close to making a breakthrough. Hang tough and be right where you are. Topics: Lambeau Field Is the hay in the barn? Mike and Robbie’s musical preferences for training When you’re signed up but start having second thoughts Lawn mowing What’s your good distraction escape? Do you classify yourself as a swimmer, cyclist, or runner? Can you separate each sport in your mind? Paralyzed by too many choices Emotional runs Scenery and environment changes What brings you into the moment? Breathing through tough points in training Why do we like certain races? Finding a way to be grateful Bring the mass start back Music talk     Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!  Most of us hit a bit of a wall deep in training and a few weeks from the race, so today we’ll look at ways to keep engaged and give you a lot of reasons not to mail it in after all the hard work you’ve put in. It’s a long training season for a late Ironman or 70.3, so do your best to stay with the plan and trust the process all the way to race day. A big part of what you’re doing is building mental durability and that is the kind of training we all need on race day. Find ways to stay engaged and not put too much burden on yourself when you have the deep fatigue. Have confidence in knowing your body will come around when it needs to. Topics: Ironman Bonanza on the way Fall Triathlon and Football Don’t mail it in before you’re done Effort, discipline, low stress, good sleep, recovery The closer we get the more intense it feels The hay is still out on the tractor Feeling fatigued? Do this . . . Going into race weekend mode Prep more than ever Nailing your fuel The mind and heart hold us back Mental durability Don’t dwell on what you haven’t done Stop saying . . . I wish I would have . . . Feeling like shit in taper Load up your race wheels, shoe, wetsuit, etc . . . Take it day to day One workout at a time in training One event at a time in racing Clean out the pantry     Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store! Race goals too high, or maybe to low? How do you handle the ups and downs of a very long day. Never believe how you feel, for one. Practice getting through certain feelings. If you're going to obsess about certain things, make sure they are the right things. Just like life, races can go up and down. Live in the gray. Figure out a way.  Topics: Morning activities Second guessing Distraction Mode Getting your mind right Thinking about the RIGHT things before a race Planning for difference scenarios Sifting through a million training thoughts Getting over a false start Let go of extreme emotions Races as microcosm of life Things will change Thinking about a day off too much? Cut your race into chunks The swim course could be long (or short) Don’t judge a race too early Temper over-excrement and negativity Don’t walk There’s only so much you can withstand Did you look at your last 72 hours? Be in the gray on race day Your body doesn’t care   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store! It’s hot, we’re deep in training, and the easiest decision is giving up. But don’t spend too much time on the wrong road. Today, we look at why figuring out a way when you’re struggling is the biggest win. That can mean toning it down for a bit, regrouping, or simply working on your mechanics. We all want to be strong and fast, but some days it’s just not there. The true reward is in the struggle. We do this for ourselves and hopefully the lessons translate into other areas of our lives. As Bukowski said, “What matters most is how you walk through the fire.” How do you handle challenges?  Topics: Louisville 70.3 will be hot . . . imagine that? Having a healthy level of fear When your behavior becomes unbecoming Know your race and time of year before you sign up Remember the good days Figure out a way When we want to quit the workout . . . what should we do? The power of toning things down Take a breath and work on mechanics Pre-built workouts The problem with “power and FTP” Thoughtful and intentional workouts Don’t just quit TransRockies . . . how do you prepare for 120 miles in 6 days? The mental toughness is the reward When you know it’s gonna suck Taking care of yourself Don’t spend too much time on the wrong road   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com