Crushing Iron Triathlon Podcast

Nobody knows it all, but there are definitely warning signs that your training is on a slippery slope. Are you overly fatigued? Stressed? Feeling defeated? Not loving triathlon? So many times we get conflicted about what's really going on here . . . we are doing triathlon for two reasons: to have fun . . .and get better. We actually PAY to do this . . . and should never hate or regret what we're doing. But these things happen ALL THE TIME. Today we explore why we get on the wrong side of the sport and offer many thoughts and solutions for how to change your approach and find the joy you're seeking. We also talk about over-training and how it is easily the biggest blood-suck for your enjoyment of the sport. We talk about ways to beat the blahs in peak training along with how to visualize your race during the taper. Patience, execution, and belief. - The biggest mistakes coach's make - The perfect analogy for approaching your Ironman race - How much should you run before an Ironman?? - Ways to break out of your training funk - What to be thinking abut during your taper - The 18 mile wall: Truth or Myth - Running above your shoulders - Mountain Biking, Dog Walking, and Roller Blades to the rescue - Will Mike and Robbie do Otillo?? If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Do you trust your training on race day? Are you married to your devices? Could you do the run without looking at your watch? On today's podcast we get into the mentality of trusting yourself, your training, and your abilities. We look at what it's how to minimize the importance of your race to perform better. We dig into why it's important to let go of BAD and GOOD workouts. And we also look at how we can come together as a group to help people in Houston. If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Ironman is about the hours and hours of training and the celebration of race day, but it's also about friends and family . . . maybe more. The last thing you want is for your mom to be standing on a 15-hour-island looking at a confusing tracking app. Ironman Spectating is about setting up friends and family for an enjoyable weekend! Set them straight ahead of time with friends, locations, and info. Connect them to others and help them understand what they're getting into ahead of time. Share this with your loved ones and make your Ironman weekend an experience everyone will remember forever. ------------------ If you like the Crushing Iron podcast, you can support us here. Thanks for listening! --------------- An article Mike wrote about Spectating Ironman Louisville back in the day. ------------------ Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Are you already thinking ahead to next year? What's the rush? Many triathletes severely underestimate October through February. If the reason is . . . you are loving the sport and making a long term commitment, that's probably a good thing. Or . . . are you looking for the next race-buzz? Today we're talking about the "Q-4" or the "Triathlon Transition Phase." How to be in the moment with the process. How to think about training in the sport without saying "I have to do this . . .and I have to do that." Many of you may be done with your season, or close, and have a race for next year, an off-season marathon, or . . . nothing. And those can be dangerous places. Plus, we look at what to do in your off season and why it could be CRITICAL for next season's goals. How to make the focus of every training season, week, and day be, "I'm gonna do the best I can today, and keep getting better." How and when to focus on your weakness. ------------------------- If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

If you enjoy the Crushing Iron podcast, you can support us here on Patreon and help us give you a full time commitment. Thanks for listening! In today's Crushing Iron Podcast: We pay a lot of money to "do Triathlon" but what we get in return is invaluable. Today (which happens to be Total Eclipse Day) the guys talk about the journey, the struggle, and keeping your eyes on the real prize of doing Ironman. The motivation, the friendships, the connections, and the experience. There's also a lot of swim talk here, including an exploration of Total Immersion, including the real reasons it's so popular. - What's with all the buzz surrounding the eclipse? - What are the most common swim myths as discovered at C26 Swim Camps - Total Immersion swimming and why it's not for you - Taking The Complication Out of Swimming - The High Elbow Out of The Water illusion - Is your motivation unhealthy? - How great friendships emerge through training - How do we connect when we're on an island? - The feeling of crossing the Ironman Finish Line - The new Crushing Iron website Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Emotions tend to rise and energy tends to fall when you're 30 days away from your Ironman or other A-Race. It's easy to give in to a make-shift taper and even easier to waste all the hard work you've put in for months. Coach Robbie and Mike break down the last 30 days and how to make sure you stay healthy and are fine tuning your fitness instead of getting soft and lazy. - Exploring "False Depression" - Reducing Stress and Staying Focused - The two biggest things to worry about at the athletes meeting - A smart approach to tapering - How to be aware of signs of overtraining and fatigue - The difference between tapering and rest - Why you should be swimming a lot as the race nears - Eggs are bringing me down - What you should be spending your time researching before the race - Taking the Guess Work Out of Transition and Special Needs Bags If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

It's very easy to isolate in triathlon, but when we truly recognize that we're not alone in this journey, it changes the game. Today we take a look at how that happens . . . usually over time . . . and what it can mean to our overall satisfaction in life. Triathlon is just one part of our lives, but it can be very fulfilling if we approach it from an angle of connection. Mike and Coach Robbie dive into their past struggles and explore the role triathlon has played in shaping a more positive outlook for their lives. ------- It's not too late to fix an element of your swim before your next race. Find out how dozens of people have shaved seconds off their 100 time with one C26 Swim Analysis. Contact [email protected] for more information. -------- Follow Mike and Robbie's Journey to Ironman Louisville by subscribing to Crushing Iron on YouTube. Daily videos of 100 Days to Louisville. -------- There are still a few spots open for the 2018 C26 Triathlon Camps in Nashville, but they're filling fast. Contact Coach Robbie at [email protected] for info. -------- If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

The Ironman Swim is typically the highest anxiety-moment of the race. Today we look at ways to be ready, calm, and smart with your swim. We focus on specifics for Ironman Wisconsin, Chattanooga, and Louisville Swim Courses, but there is a ton of general Open Water tactics and techniques that will transfer to any race. - Where to position yourself in a mass or wave start - The best way to find good lines and stay on course - How to use the buoys correctly - How the day before the race can give critical swim information - How to deal with a bright sun and waves - Making sure you're in the right position to corner the Red buoys - When seeding yourself last might be the best decision - When to put on your wetsuit - How to get a good warm up - How to relax before the start If you'd like to dial-in or fix your swim stroke, check out the new C26 Coach's Eye Swim Stroke Analysis that's helping dozens of triathletes get faster and more efficient in the water. It's simple, fast, and effective. If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon

There are a ton of ways to get derailed on your triathlon training and racing. Today, Mike an Robbie look at how they're training smarter for Ironman Louisville by breaking down an Olympic they did on Sunday. - How to think about positioning in the water for a swim - How to swim in river current: with, against, and across - Executing a nearly perfect river swim - The power of training in Aero - How to save your legs on the bike - Why the most important part of racing an Ironman is strength - How not to get distracted by insignificant details - How to attack a run by feel - Why most triathletes train too much - The importance of "waking up" your muscles - Running your race - Train for the course you're racing If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

It's it possible your thoughts and goals are holding you back? Today on the Crushing Iron podcast we look at why trying too hard might be slowing you down. With so many outside distractions these days, it's important to listen and learn things for yourself but at the same time, not put too much stock in what you think. It's a slippery slope that takes practice just like swimming, biking, or running. We look at how embracing "surrender" in your training and racing can release you to levels you might not believe you can attain. There are thousands of philosophies surrounding swim, bike, and run, but ultimately it comes down to yours. What's best for you and how you can pursue the right road, all while not being chained to doubt. - The Ups and Downs of Training - The importance of Clarity, surrender, patience - Don't give up on your swim, change your perspective and get faster - The Training Plan Puzzle - Why you should NEVER train Just To Make The Cutoff - How to uncover your real goals - Go with the groove . . . always . . . unless it's a fake groove - Listening to your body - Building your "optimism muscle" - Relaxing to get faster - Adjusting your training to get through performance ceilings - How to get past your fear of fast bike downhills - The power of short workouts If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

If you like the Crushing Iron podcast, you can support us on a monthly basis here. Thanks for listening! This was a great weekend for the C26 Triathlon Athletes. There were some podiums, first timers, and PR's, but it's how everyone racing "went about" their race that caught our attention. Despite some pain and struggle, everyone genuinely seemed to have rewarding and fun races. This got us thinking about the grounding question of, "Why Do We Do Triathlon" in the first place? We are very excited about the supportive C26 community and it's definitely having an impact on us as we train for Louisville. Lot's of good stuff in here as we just went down the road of racing with gratitude and appreciation for the process of our sport. - What brought you to triathlon, and what keeps you here? - How triathlon helps us figure out who we really are - Why it's so hard to run slow in training - We can always get better, but race day is the day to celebrate how far you've come - Rebounding from a disappointing race by "Playing Triathlon" - Your time isn't who you are - How to genuinely enjoy your race - Why you shouldn't throw away your year because of how you feel now - Don't be held hostage by digital software - How to relax and let your body flow - What does hard and/or moderate FEEL like? - Do you buy into "how good can I be today?" Here's the Ironman Louisville Tribute link Coach Robbie talks about Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

If you like the Crushing Iron podcast, you can support us on a monthly basis here. Thanks for listening! On Today's Crushing Iron Podcast we welcome Age Grouper Jaime Lopez. He talks about his entry into the sport, his obsession with YouTube swim videos, and walks us through his first painful 70.3 in Muncie. Then he shares how he cut a full hour off his time, including nearly 20 minutes in the swim, on the same course. And You Must hear the story of his pre-Ironman Louisville breakfast. We can't imagine anything worse, but his perseverance that day is something we can all learn from, including using cough drops for his run nutrition. We love to share good stories of people who have decided to change their lives for the better and show us how far they've come since they got into the sport. We hope you enjoy it too... guys and girls just like us trying to be the best we can be. Enjoy! For information on upcoming C26 Camps email [email protected] the dozens of triathletes cutting their swim times with C26 Custom Swim Analysis [email protected] Subscribe to Crushing Iron on iTunes and YouTube www.crushingiron.com

Are you the kind of person who has to swim, bike, and run the full distance of your race all the time? Or are you okay with building a few days in a row? Today we talk about the power of accumulated fatigue and how to get the most out of consecutive workouts. We also talk about kilojoules and your TSS (Total Stress Score). If that wasn't enough we look into the NEW IRONMAN TRACKER's debut performance and so much more! - Accumulating fatigue and how that should and will affect your training/racing - When training in heat is a bad idea - TSS - Total Stress Score - How kilojoules relate to your training - The NEW IRONMAN TRACKER - Music City Triathlon - The power of habit and routine - Learning from your pain - How to be better at recovery - And, Should Ironman Pay Volunteers?? Feel like your swimming sucks? Inquire about our Personalized Swim Analysis that's helping tons of people get faster in mere days. Email [email protected] for details. If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com www.crushingiron.com

In the spirit of transparency, the Vegan discussion starts at the 14:00 mark. In today's Crushing Iron Podcast, Mike and Robbie explore how we can pay attention to being more mindful of what goes into our body. They also talk about how that could impact their lives and racing. So, how do you go about a dramatic change in your diet? They also talk about yet another cancelled swim at Racine 70.3 and look at the history of KONA winner times and ask if guys like Mark Allen and Dave Scott were just tougher, or is their another reason why they were going so fast without the technological advancements? - Racine 70.3 Cancelled Swim - KONA winning times throughout the years. Mark Allen and Dave Scott to Craig Alexander and Jan Frodeno - Looking for internet articles to confirm your theories -"What the Health" documentary - Taking a Series approach to what you put in your body - "Thug Kitchen" - Eat Like You Give a Fuck - Do you believe something, or choose to accept it? - Is there a connection between veganism and patience? - Does being Mindful make you a better long-distance athlete? - The backlash of sugar Don't waste anymore time with a bad swim stroke. Check out the C26 Coach's Eye. Email [email protected] for a personalized analysis of your swim stroke. If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

We just finished our first C26 Triathlon Camp and it fueled a lively discussion about training, racing, and living life to the fullest. We cover a lot of ground including how we're training for Ironman Louisville, but the overall theme of this podcast is how to train and race in ways that keep you healthy and happy. We talk about building and adapting your philosophies surrounding how you train and who you train with. Here are some bullet points from today's podcast: - running hills vs. flats - bike trainer vs riding on the roads - training in a group vs flying solo - how to prevent your body from collapsing into a walk (on the run) - It's not how to go the fastest, it's how to slow down the least - Easing your way into the sport despite what your friends want you to do - How to learn more about yourself off the course than on by reshaping your perspective. - Why healthy and happy is the most important part of triathlon - Can you smile when your crank falls off? - Getting rid of excuses - Committing to Consistency - More Camps on the way - Getting Clear with Fixing Your Swim Follow Crushing Iron on iTunes for these podcasts and Crushing Iron on YouTube for DAILY VIDEO UPDATES on Mike and Robbie's journey: "100 Days to Louisville" If you want to fix your swim, email [email protected] to learn more about personalized swim analysis, no matter where you live. If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Please support us on our Patreon page if you enjoy the podcast. Most triathletes abandon their game plan for a variety of reasons. Today we look at why it's so easy to lose your way in a triathlon. We talk about proper pacing in the swim and the bike, and a deep exploration of how that impacts your run. We also talk about having patience with pain. Also, we both signed up for Ironman Louisville last week and are on Day 6 of our "100 Days To Louisville." We talk about the first week of training for Ironman and the video series that will accompany our entire journey. - Don't chase in your race - How to execute the game plan you brought to race day - The concept of being patient with pain - Riding Hills the right way - Why consistency is the key to racing well - The energy of building a connected group - Robbie tells a heart wrenching story about the birth of his son, Hayden - What your coach should be doing for you - How Mike and Robbie are attacking their Ironman Louisville training on week one - Pacing your swim - Pacing your bike - Andy Potts's evolution - The evolution of "100 Days To Louisville" Want to fix your swim fast? Contact Coach Robbie for a swim analysis: [email protected] If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Triathletes struggle with their swim, but we're here to say, with the right information, you can change the game. Don't spend another day swimming wrong and building bad habits. Fix your swim now! Also, another lackluster showing by Ironman Live Tracking at Muncie. Why can't they get that figured out? Or have they? We may have a scoop on the future of Ironman Live Tracking. And we take a closer look at Mike and Robbie's journey, "100 Days to Louisville" and how you can be on the inside with tons of video on their training tactics, diet choices, and mood swings. - An easy and affordable way to fix your swim stroke and get stronger with the right form. - Ironman 70.3 Muncie success stories, including a near 1 hour PR by a C26 Athlete - Ironman Live Tracking. Why does it continually disappoint - Could Ironman be unveiling a new tracking system? - 100 Days To Ironman Louisville. The journey begins for Mike and Robbie and they openly share their training, goals, and fears. - Breaking news cut in from Rev3 Williamsburg - Help us get Chrissie Wellington or Rich Roll for our 100th podcast - News on our new website - On and on . . . If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

We have a lot of athletes racing Ironman 70.3 Muncie and Ironman Louisville. Consider this a pump up with some great pre-race lessons. Why Louisville is one of Robbie and Mike's favorite races and a summary of the course. Plus, an explanation of C26. - C26 Shout Outs - How to have your best Muncie 70.3 - Ironman Louisville changes and why they're mostly good - Emotional moments If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

You can now support the Crushing Iron podcast on Patreon. A few bucks goes a long ways. Thank you! - How you will train different for different distances - Should you swim, bike, and run each of the distances in training? - Why do triathletes put their food preference in their social media profiles? - Is it harder to go from an Oly to a Half or a Half to a Full? - How to figure out the "time" training for an Oly, Half, and Full - The key training variable for going from a Half to a Full - Why your arms may be the key to a solid Ironman ride - What to focus on when you're within a month of your race - What's a bigger relief, finishing the IM swim, bike, or run? - Hills are king, but why you shouldn't avoid flats - Robbie's infamous track workout and why it will tune you perfectly for your race - Road vs. TT bikes - Are you spending enough time in aero on your bike? - There's only one time there are dumb questions If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Coach Robbie didn't ride a bike from December 2016 to July 1, 2017 and today talks about the loss in power, which isn't as much as you think. We explore what a layoff means, how to keep from big losses, and how to return to action. There's also a lot of other cool stuff in here about power and it translates to your race. - The bike layoff that didn't have much of an effect - What to take into consideration regarding Functional Threshold Power - Why higher power numbers can be deceiving - New Bike psychology - Racing without your watch - We talk about the 5k, 10k, 1/2 marathon and marathon world records - Roller Blading as a cross train - Coach Robbie's Leadville update - Mike's speculation on Ironman Louisville If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Steve DelMonte is a full-time Race Director. He has incredible passion for the sport, but he's more concerned about athletes enjoying their lives. We get into a lot of things with Steve, including: planning a race, cancelling a race like Alcatraz, changing the swim at Wisconsin, dealing with upset athletes, and getting the most out of your race. It's a great and inspiring conversation that will have you ready to get outside and fall back in love with the tough parts of triathlon. - Cancelled Swim at Escape from Alcatraz - The story behind Escape the Cape - Why they really changed Ironman Wisconsin's swim start - How race directors should treat their athletes - Working behind the scenes with city leaders, businesses and churches to secure swim, bike, and run courses - What it's like to have two races in a row cancelled by weather - Race insurance - Ironman 70.3 Atlantic City news - How to race with gratitude and excellent thoughts on how athletes can better enjoy their day Learn more about Steve DelMonte at www.delmosports.com Please subscribe to Crushing Iron on iTunes Comments or questions: [email protected]

If you like the podcast, please help us make it even better by supporting C26 Triathlon on Patreon. We posted this question in our closed Crushing Iron Facebook group and it got a ton of comments: Can you go from Couch to Ironman in 16 Weeks? Obviously it depends on where the person is in their life and what they've done before, but we think having a shorter, more focused window can actually be a benefit. This will also translate if you're doing a shorter race and think you've run out of time. You probably haven't. - He qualified for Ironman 70.3 Worlds in his first triathlon - What your coach should be doing for you - When to prioritize friends and family - When to prioritize training - Why you should take more days off from training - Secretive coaching - Listener texts as examples of progress - Why mountain bike training matters - Why people fade away at the wrong time when they do late season races - When is the best time to turn up the training for your Ironman - Throwing out "excuse crumbs" - The best way to go from couch to Ironman - Plus, an example of how a C26 athlete finished an Ironman with 5 weeks of training For information on our C26 Training Camp in Nashville July 13-16 email: [email protected] Please subscribe on iTunes Questions and comments: [email protected] www.crushingiron.com

We have both done Ironman Wisconsin and are wondering why they would drop the Mass Start? We debate all the possibilities and can't really rationalize why. If anyone knows the Race Director at Wisconsin, we would love to have him on the podcast. Also, we address the age grouper who deflated her competitor's tire before Ironman 70.3 Syracuse. - Is a wave start safer really than a mass start? - Is this more about congestion in transition or on the bike course? - Why a mass start is BETTER for weak swimmers - Where do these kinds of changes end, if ever? - Will Wisconsin continue to sell out after this change? - What other ways can Wisconsin make the race safer? (Satire) - Can we forgive the woman who let air out of her competitor's tire at Syracuse? Please subscribe and comment on iTunes Email: [email protected] www.crushingiron.com

Questions about your cycling stroke and how to improve it? Curious about the best way to prepare, attack, and recover from 90 degree runs? Want to know how to analyze your swim stroke? Want to keep your head high when an injury slows you down? All of this is answered, and more in this power-packed episode. - Great technique for balancing your cycle stroke - Mental approaches to cycling and how balance/dance make you better - Why your mindset has to be different when you go out in the heat - Recovering from hot runs - What happens to all the water bottles, tubes, Co2, etc. at Ironman Races? - An easy way to analyze your swim stroke - Keeping your head in check when injured Please subscribe and leave a iTunes Email: [email protected] Be sure to check out our upcoming Camp at www.crushingiron.com

If you like what you hear, please support Crushing Iron on Patreon. If you already have, thanks a ton! In our 66th podcast we talk about Escape From Alcatraz, more specifically the cancelled swim and what maybe should be done by the races to ease the sting of such circumstances. Plus, we dig into North American Ironman registration over the last 5 years. We compiled this list (using the number on IM results pages) for each of the last 5 years (or less for new races) and analyze why certain races seem to thrive and others are struggling to stay afloat. Several are steady, some are growing, and some are dropping in bunches. We'd like to hear what you think about some of this, especially races you've done in the past. Thanks! - Escape from Alcatraz - How can races do better with athletes? - Plus Analysis of participant rise, steady, or decline of the following Ironman races: Coeur d'Alene Louisville Wisconsin Chattanooga Lake Placid Maryland Boulder Arizona Mont-Tremblant Canada Florida Please subscribe and comment on iTunes Email your comments to: [email protected] www.crushingiron.com

Ironman 70.3 Muncie is one of our favorite races because of how well it's put on. The race itself is out in the middle of nowhere, but what they lack in crowd support and accessibility they make up in a beautiful (closed) course, great organization, and an awesome crew of volunteers. Today we break it all down from lodging, to arrival, to the tricky parts of the swim, bike, and run courses. If you know anyone who would be a great guest, email us: [email protected] Subscribe and comment on iTunes www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Power meters are great if you know how to read the numbers and today we give you an in-depth look at how to train with power. If you missed the first podcast on power you can find it here. Here's the outline for today's podcast on power meters: - Smart Training Practices when using power - When to test . . . if you should at all - How close to a race should you test? - Understanding how numbers and zones should define your workouts - You've trained with power, now what?? - Plus, a glimpse into the mystery of Mike's internal power meter. Subscribe and comment on iTunes Email us: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Everyone has a bad race. If you haven't, you're probably very new to the sport, haven't gone hard enough or put yourself on an uncomfortable edge. Today we look at that, how conditions impact your race, and how you can rebound after a few things go wrong. But it's much more including why learning is the key to - Rebounding from a sub-par race - Post race depression and/or lack of confidence - Balancing your passions - Getting rid of things that don't help you move forward - The nerve wracking experience of a coach on race day with multiple athletes on the course - Why sticking with a routine is critical, especially after races - What's it going to take to get to Kona? - How to be kind to yourself after races - Why expectations can be future resentments - Runner's cough and phlegm - How we really feel about Kale - Our relationship with the sport - NHL Stanley Cup Playoff observations from Nashville - Looking at the horizon vs. staying in the moment We have a few slots open for our upcoming triathlon camp in Nashville. Sign up now for an awesome experience. C26 Triathlon Camp July 13-16. Please subscribe and comment on iTunes Email: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! It often takes a loss to put things in perspective and today Coach Robbie and Mike organically flowed into a discussion about how the removal of ego can be so relevant in triathlon. The guys talk about mentoring ourselves in the way we approach training and impacting others in the sport. This is about building confidence, compassion, and connection. - Don't choose to go pro or retire based on one race or workout - Sometime the best race of the year is the one you decide not to do - Every race medal has a different story - Love hard, train hard, and relax hard with people you care about - Patience - Corralling an addictive nature - Putting gratitude mind first - Building relationships among different ethnic, financial, and skill backgrounds in triathlon - Robbie shares his humble triathlon beginnings - Why do we REALLY get into triathlon - Connecting to something deeper inside and around us Buy the Crushing Iron training plans here Please subscribe and comment on iTunes Email us: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Coach Robbie always says, "Hills are good for the flats and hills, flats are only good for flats." Hills don't build up mileage, but they build elevation and your body. Today we give you some good inspiration to take the long way home by putting more hills (or hill repeats) into your workouts. In Today's Podcast - 2000 feet in straight up hill repeats - How to wrap your mind around hill training to make it more enjoyable - Why you should be running for time, not mileage - Making your easy days easy and your hard days hard (mentally and physically) - Hill training for strength - When in doubt, take the hillier route - Hills and cycling - Why hills can mean less stress on your body - A hill correlation to swimming - Will Mike Do Muncie? - Coach Robbie's swim analysis - Mark Spitz talk If you heard and liked episode #59 with Brad Stulberg, co-author of Peak Performance, click this link for pre-order and some cool giveaway offers. Please subscribe and comment on iTunes www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! More and more triathletes are riding with power, but just because they have a meter doesn't mean they're getting the most out of it. Today we get into how to pick the right power meter, along with how to come up with a proper functional threshold number. We also talk about different ways to view the numbers, along with why they should be different for different races. - Different types of power meters - Options for making sure you get the most accurate number to work from - How to decide what your percentage should be for different types of races: Sprint, Olympic, Half, Full - Explaining the critical differences between functional and normalized power - When you should get out of the saddle - How to ride up Hills - How to ride down Hills - How to ride on flats Don't forget to sign up for our C26 Triathlon Camp in Nashville July 13-16. We have about 7 openings left. Please subscribe and comment on iTunes Email us: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Brad Stulberg co-wrote "Peak Performance" with Steve Magness, and Coach Robbie and Mike both give it 100% endorsements. We would describe "Peak Performance" as a reference manual for getting the most out of your life. On today's podcast, Brad takes us on a deep dive, explaining how stress, when combined with rest, is the best formula for growth. He gives examples of how endurance athletes can push themselves to the edge and conquer those elusive breakthroughs. We also talk about multi-tasking, performance enhancing drugs, and why mindfulness may be the missing link in your training. Today, the science of performance collides with eloquent storytelling. Pre-order "Peak Performance" today to help Brad and Steve get off to a good start on the charts. If you buy one book to help your racing and/or life this year, make it this one. Brad's life change from a power business consultant to endurance author How Brad connected with University of Houston X-Country Coach Steve Magness Defining stress as it relates to our lives and why it is the fuel for growth Multi-tasking vs. the power of single-tasking Why for 99% of people Effective Multi-Tasking Is Effective Delusional Thinking The push/pull between stress and rest Creating "blocks of stress" Why skill comes from struggle Defining "Just Manageable Challenges" and why they are the key to reaching "Flow State" How mindfulness helps you deal with race pain The importance of rest, and what qualifies as solid recovery "Social Recovery" Transcending your "self" by finding your purpose Follow Brad Stulberg @bstulberg and @stevemagness on Twitter and tell them Crushing Iron sent you. Both great guys! Here's the link to Crushing Iron Episode #40 interview with Steve Magness. Please subscribe to Crushing Iron on iTunes Email us: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! An early season race can be a great way to catapult your season, but the week after you cross the line is critical. What should you do to make sure you not only recover, but use the biggest "training day" of the year in the most effective way? Plus, we break down Ironman Chattanooga 70.3 for 5 Crushing Iron athletes and find out what they learned and need to work on as the season moves forward. - The 7 days after a race and what workouts you should do - Why did your run fall apart? - More weight training? - Building your bike in the best smartest way - How to train for a wetsuit race when it's hot Please subscribe to Crushing Iron on iTunes Email us at [email protected] www.crushingiron.com

The Crushing Iron War between Mike and CC is in the books. Find out who won, how it went down and what was learned from this early season 70.3. The race was under huge threat of thunderstorms and possibly having an event or two shortened or cancelled. We talk about what actually happened on race day and how the RD made their decision. Also, info on the course, the experience, and what next. - Racing Chattanooga - Tight hamstrings on the run - Advantages of mountain biking - When it might be OK to cook the bike - Lessons learned from early season races and what to do with that information - Shortened swim reasoning Please subscribe on iTunes www.crushingiron.com Email: [email protected]

On a recent podcast we addressed "One-and-Done" Bucket List Ironman racers and how it impacts the sport. That was followed by an interesting discussion on our closed Facebook Group regarding "respect for the sport" and what does that mean? Today we get into that topic, plus how "respecting yourself" plays a role in triathlon. We also take a slight detour into ITU and find out why that will likely be the future for triathlon. - Why our conversations don't go down the combative road - We discuss the Ironman "run" and what it means to walk most of it - Triathlon as part of the JOURNEY - Why ITU is the future of triathlon - Would Ironman Races be better if there were more loops? - Surefire way to your best Ironman - Are you really "sponsored?" - Respecting the Race and/or the Distance You can buy Crushing Iron training plans here Please subscribe and comment on iTunes Email us: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Race season is here and the Crushing Iron podcast dives into the PRESSURES that can surface race week, pre-race, and inside the race. Mike is living it right now and Coach Robbie walks through some solid ways to get out of your head and put it onto the course in a positive way. We're all about turning negatives into positives and helping you get the most out of your training and races. Here's how today's podcast breaks out: 1. WEEK OF RACE PRESSURE (Leading up to the race mentality to BUILDING CONFIDENCE INSTEAD OF LOSING IT)- Bad workouts (how to shift these in your mind) - Scaled back workouts (how to stay on track and not over-work) - Phantom Injuries (go through what this means and why it's a good thing) - Getting into a confident mindset (setting realistic goals, reaffirming you've done the work) - How important it is to assist your body to re-build (The POINT of TAPERING) 2. PRE-RACE PRESSURE (ENERGY/ANXIETY)- The fine line between being pumped and relaxed - The subtle force that shifts your realistic race goals - Forgetting to warm up 3. IN-RACE PRESSURES (Staying within yourself)- How to benefit from something going wrong early… goggles… contact… - How to stay focused in your box - Resisting desire to keep up with others - How to stay in your own race Buy our Crushing Iron Training Plans Here Please subscribe and comment on iTunes Email us at: [email protected] www.crushingiron.com

Most of us are in triathlon because we love it, but the sport is far from perfect. In a bold attempt to save the sport from itself, Mike and Coach Robbie analyze the current state of triathlon and offer a few suggestions. Not much is off limits including: Ironman, pro triathletes, terminology, local races, and one-and-done racers. Topics - Ironman Race Prices - Why isn't Ironman selling out? - A New Plan that would would make triathletes commit to the sport - Why your workout wasn't "epic" - Why "Boom" has no place in our sport - One and done bucket listers - Triathlon "Hacks" - Weeding through garbage triathlon information - Why Lionel Sanders may have missed his window - Where is the Truth in Triathlon? Buy Crushing Iron Training Plans Here Please subscribe and comment on iTunes Email: [email protected] www.crushingiron.com

Round two of questions for Coach Robbie and it's a good one! Below are several of the questions, but there's a lot more. Coaching relationships, when do gains stop and the taper begin? How to beat racer's blues. How and when to strength train. Switching, practicing nutrition. And And last one is about swimming cramps and some great stuff comes up! - What is proper etiquette when switching coaches, especially when you're great friends? - Tips for overcoming post-race blues? - At what point prior to a race, are you just not going to get any stronger/faster, point of diminishing returns? - Strength training: when and how much ok? - Practicing nutrition? Yikes. - How to reduce/minimize feet and leg cramps on the swim. - Plus several more that relate to these and some from Mike Buy Crushing Iron Training Plans Here Please comment and subscribe on iTunes [email protected] www.crushingiron.com

Today we talk about real strategies you can use to get mentally tougher. In the spirit of complete transparency, we used the bullet points from this article from Triathlete.com to outline our discussion. And in the spirit of double transparency, we didn't read the article, just the 9 points and went from there. We also talk about 11 Ways to Get to Kona (per WTC) Here's the outline: From the Article: 9 Tools For Building Mental Toughness Make The Commitment Build Confidence with difficult workouts Know the purpose of each workout Make the race a research project Perform pre-race simulations Focus on what can be controlled Don't race unprepared When Racing, think through the tough patches Conduct a thorough post-race analysis Buy Crushing Iron Training Plans Please subscribe and comment on iTunes Email: [email protected] www.crushingiron.com

A negative split or the action of negative splitting is a racing strategy that involves completing the second half of a race faster than the first half. It is defined by the intentional setting of a slower initial pace, followed by either a gradual or sudden increase of speed towards the end of a race. Everyone says they want Negative Split, but most of us fail. Today we talk about why that happens, and what you can do to pull it off more consistently. Also, WHY it's so important that you DO Negative Split your races. From Swim, to Bike, to Run, the negative split strategy is always a winning move. Don't let someone else dictate what your race and season look like. Commit to the MINDSET of NEGATIVE SPLIT RACING. Buy one of 13 great Crushing Iron Training plans here. Please subscribe and comment on iTunes Email Comments to [email protected] www.crushingiron.com

Please Share the Crushing Iron podcast with your friends or triathlon groups. We all think we have race week planned perfectly until it shows up. Today we walk through how much you should swim, bike, run and when. We also talk about nutrition, including when and how much water and electrolytes you should be consuming race week. There's also great information on how to accurately predict your race time, along with some more DON'T DOs regarding Open Water Swim Training. - Race week Volume for Swim, Bike, and Run - The keys of a good taper week - Electrolyte and water consumption - What to do the day before the race - Why swimming on race week is so important - Why cycling and swimming during race week are different than running - What percentages you should use to predict your race time - A surefire and easy way to detect whether you're training too hard for your shape - How to get a good feel for the water Please subscribe and comment on iTunes Share this podcast with your friends email questions to: [email protected] www.crushingiron.com

One day three kids from Knoxville (including the winner of Ironman Florida) decided they wanted to start a 10K swim race. These kinds of things don't just happen and today they joined the podcast to tell us all about the race and why it's different than any other stand alone swim race in the US. Also, Jack McAfee, Winner of Ironman Florida tells us what it's like to have an Ironman fall apart, then win one only 5 weeks later. - Starting a New Race From Scratch - Pitfalls, Joys, Permits, etc. - Overcoming Bike Troubles And Running Mad - What it's like to WIN Ironman Florida - What it's like to trip over the tape when you WIN Ironman Florida - Swim The Suck - Crossing Hells Mouth (Open Water Swim Documentary) - Swim prep for open water - Olympic 10K Swim Recap Follow this New Race Bridges to Bluffs Open Water Swim on Facebook Please comment on iTunes Email us: [email protected] www.crushingiron.com

Seems like it can go from cold to scorching hot in a couple of weeks these days and that can reek havoc on your training. It takes time to acclimate to heat and not taking it into account is a big mistake. It's that seasonal transition and now's the time to talk about it. We also get into racing in the heat. - Quickly acclimating yourself to the heat - Heart rate and what changes - Why people bonk in Boston - Why running with the wind can be dangerous - Why you need to fuel more in hot weather - How to adapt quickly - Strategies for racing in heat - Ironman 70.3 Chattanooga Buy our awesome Crushing Iron Training Plans Please subscribe and comment on iTunes Email questions or comments: [email protected] www.crushingiron.com

This is a great podcast on how to break down your races and use them in the right ways to become faster and a better triathlete. We share when it's good to take risks in races. What is the biggest mistake you can make in a race and how to avoid it. Robbie unveils his "3 R's" strategy for attacking your race season. We also tell you when is a good time to race without looking at your data on the course. - Getting your mind in race form - How to handle your A, B, and C races - Applying Coach Robbie's "Three R's" to your season - How Reality Checks improve your performance - Taking what you learn from one race to the next - When and how to be more risky in your races - Don't build in excuses - A race is a race, not a workout - One of the biggest mistakes you can make in a race - When to race with no data. Can you do it?? - Why you shouldn't ride a race course too often - How a Crushing Iron listener cut 20 seconds off her hundred yard swim time - Upcoming Race Calendar Insight and races to follow - Season Pass for live ITU Triathlon - A hot Ironman 70.3 to keep an eye on Here's the link to watch ITU races all season. Please subscribe and comment on iTunes Email questions: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Matt Fitzgerald has written nearly 30 books about fitness and nutrition for endurance athletes. He's currently in the middle of running 8 marathons in 8 weeks to fuel his new book "Life is a Marathon." He's the author of "The Endurance Diet," "Iron War," "80/20 Running," "Racing Weight" and one of our favorites, "50/50" about Dean Karnazes' amazing feat of 50 marathons in 50 states in 50 days. He talks about all of that and so much more, including: How does Matt feel about paleo, low-carb, vegan diets, bullet proof coffee? What diet you SHOULD follow for the best success Why he's in the middle of 8 marathons in 8 weeks Boston Marathon What drives him as a nutrition and endurance writer The way to successful Recovery What it's like working with Dean Karnazes and the Iron Cowboy Is there pressure being a "nutritional expert?" What part does the mind play on new diets? The safest and most effective way for endurance athletes to eat How important are foam rollers and ice baths? Exploring his upcoming book "Life is a Marathon" and why it's so important to him. Why he used to think of himself as a coward How Bi-Polar disorder has touched his life in a major way Running and Depression Running to connect with others if you're an introvert The Charles Bukowski connection How he got his start as a comedic poet Learn more about Matt by following "Life is a Marathon" on Facebook Matt on Twitter: @mattfitwriter His Website is www.mattfitzgerald.org Please subscribe and comment on iTunes Email questions: [email protected] www.crushingiron.com

Ross Kaffenberger lives in Northern Virginia, enters the ever competitive 40-44 age group this year and is doing Ironman Wisconsin. But the "why" behind his next big race is the real story. We all have challenges, but we don't know many people who have gone through anything like this. He opens up about how triathlon may have saved his sanity and kept him from falling into depression. Ross is an incredibly mindful person and shares a ton of insight on how he's kept moving forward after his life was flipped upside down. He has some great posts on his blog, Out and Back, which you can find here. Follow Ross on Twitter @rossta Please subscribe and give us a good rating on iTunes. Email Questions and comments to: [email protected]

It's been said that talent is 20% of the equation in life. What about the rest? How are you handling the rest of the 80% that makes the difference in triathlon, or life? Today, Mike and Robbie look at successful strategies and habits they've used in training and racing. - Visualizing success - The secret to not stopping - The dream is dependent on the dreamer - Projecting positive energy - How to believe you can do something - The power of preparing to fail - Changing your perspective on monotony - How to not lose sight of opportunity - Finding and using race energy correctly - Absorbing the moment as it comes - Fighting resistance that doesn't need to be there Crushing Iron Training Plans Please subscribe to Crushing Iron on iTunes Email questions or comments: [email protected] www.crushingiron.com

This topic is right in Coach Robbie's wheelhouse and Mike is a great Guinea Pig due to his long history of open water swim anxiety. This podcast is loaded with gems on how to be a better open water swimmer. Included: • Pre-race rituals including a great way to prep for cold water • Getting mentally stronger • Wet suit chest pressures • Controlling your heart rate • Dealing with contact • The importance of warm ups • How to not worry about what's under the water • Training for congestion • Why stroke turnover is king • Positioning for a floating start • How to train harder than the race • How to use a sandy beach to make you stronger Please subscribe and comment on iTunes Email: [email protected] www.crushingiron.com

In order to train hard, you have to adapt and recover even harder. Or . . . you'll stay the same. Same athlete. Same issues. Same speed. Discipline takes focus, energy, and dedication. Your lifecycle as a triathlete doesn't end on the day of your A Race. It lasts as long as you want . . . until you quit. Recovery is the most underrated aspect of training and life. Today we hit all these topics and more. • Nailing your training starts with nailing your recovery. • Adjusting your recovery cycle to your body and lifestyle • Reigning in a high-octane • Why (and how) your coach should adjust to you • What are the best signs that you're overtraining? • How coffee affects your recovery • Mentally and emotionally guiding your recovery • What cravings for sugar, caffeine, and pizza really mean • How being tired and being tempted work together • The most underrated recovery tools on the market • Why mental stress = physical stress • How your fascia can affect your brain • A surefire way to remain the same speed • The magic of active recovery Be sure to check out our awesome training plans here We have 13 training plans for everything from Olympic to Full Ironman, plus, Swimming and a few custom designed for certain races. Leave us a comment and subscribe on iTunes Email: [email protected] www.crushingiron.com

I (Mike) asked coach Robbie a question two days after Wisconsin lost to Florida on a last second shot in March Madness: How can I still be so bummed out? Robbie said it's all about emotional investment, how much effort have you put into "your team" or in the case of most of this podcast "your race." - How do we rebound from a race that didn't go how we planned? - Why we set ourselves up to fail - Why bad or great days can throw you off - The best way to predict your next race result - Life stress and physical stress hit you the same - How to find the lesson in failure Subscribe and comment on iTunes Email: [email protected] www.crushingiron.com