Crushing Iron Triathlon Podcast

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

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 - [email protected] Robbie Bruce - [email protected]

Let's just stop for a minute and think about the endless choices we have and how they can overwhelm us. Ever get that feeling like you need to get in shape before you go to the gym? We talk about the rabbit hole of hacks and how it can lead to action paralysis. We talk about how to structure your mind for the right "why." We look at why getting one percent better each day is a great strategy, but why it's so tough to stick with. Training should be about much more than a time goal, it should be driven by what is truly meaningful to you and it's well worth sitting in silence and really figuring out. Topics: Getting fit before going to the gym Can you ever be fit enough? Intellectual experts vs. practitioners What's the hack? Action paralysis Endless podcasts, influencers, newsletters Drink from a garden hose vs. a fire hose We always want more When we feel like it's not enough Trying too hard The weight of the world The integrity of a workout Do we need more? We all need a bit of a buffer Being swept up in the moment One percent better each day but not seeing it Weight loss and patience Inability to set realistic goals What is meaningful to you? You have to have more than a time goal Swinging for the fence all the time Building habits that turn into routine Pick out the right lot and build slowly [email protected] [email protected]