Crushing Iron Triathlon Podcast

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

Steve Magness is the head coach for the University of Houston cross country team. He also coaches several professional runners, such as Jackie Areson, Sara Hall, and Tommy Schmitz. He's been called "The Mad Scientist of Running" by OutsideOnline.com for his intense love of digging into physiology and psychology. It took about one minute for him to warm up and dive deep into his unique and exciting theories that go far deeper than just running. He talks about a winner's mentality and how so much of endurance starts above the shoulders. His new book Peak Performance will be out soon and if it's anything like this interview, it should be a best seller. At one point he said, "I have a theory for everything," and that's the truth. Enjoy. In today's podcast: - Accepting anxiety in order to boost performance - How and why training gets overcomplicated - Why he think a lot of us would be better off leaving our Garmin's at home - Why coaching is usually more mental and emotional than physical - Why we sometimes perform best when we feel bad - Our bodies survival skills at work when we race our best - The breakdown on Steve's new book "Peak Performance" - We ask about the differences between his college and professional athletes - Biggest differences between coaching women and men - The best piece of advice Steve's ever gotten from a coach - His take on the Sub 2 Marathon Hour Project - His favorite runner of all time Please subscribe and comment on iTunes Email us: [email protected] www.crushingiron.com

When family, work, injury, or another setback gets in the way, how do you adapt, adjust and keep a positive mindset on the big picture of a long season? Mike is training for Ironman 70.3 Chattanooga and has been traveling two weeks with very little training. Today, Coach Robbie gets him back on track two months from the race. - Getting your legs back fast after a short layoff - Why you may not be as out of shape as you think you are - Releasing the wound up tightness - Ramp up test to see where you're at after a layoff - Why a two week training absence may be the best thing for your race - Drinking too much coffee and how it really affects you - How to understand your expectations vs. adjusting your goals - Why being undertrained is far better than being overtrained - Why you should never do a long brick run - How to avoid deep fatigue that you might not recognize - How to stay mentally fresh Please subscribe and review on iTunes Email [email protected]

Believe that running slow in training can make you faster? Today, Coach Robbie shows you the evidence. He spent 10 Weeks keeping it under control and knocked over 1:30 off his 5K time with a lower heart rate. It's all here... in an abbreviated version of How Not To Suck at Running. This cast is a little shorter, so we'll give you a bonus cast soon. Thanks for listening. Please subscribe and leave a positive comment on iTunes. Email: [email protected] www.crushingiron.com

Most of us know about the foam roller, but what's the right way to use it? How else can we help keep your muscles from getting sore and injured? Is it good or bad for triathletes to lift weights? Should you go heavy, or keep it light with a lot of reps? We also talk about how to handle semi-bonks within your race and why it's so important to train for them before hand. Lots of viable/useable stuff in today's podcast. Please subscribe and review on iTunes Email us: [email protected] www.crushingiron.com

Most of us has had at least a mild panic attack in the open water, but it doesn't have to be that way. Nor do you have to fear turns and other riders on the bike course. Today we talk about ways to get by the tension that holds you back. We also talk about how to craft a routine that builds confidence and appreciate your gains. And finally, how to grow when critics beat you down. - Ways to beat open water swim anxiety and panic - Bike handling techniques to make you more comfortable - Where to look and what to think about while cycling - Patterns that will make you more confident - How to not let others get you down - How to get a DISCOUNT on our TRAINING PLANS Crushing Iron Training Plans on Training Peaks Please subscribe and comment on iTunes. Emails us: [email protected] www.crushingiron.com

As much as everyone seemed to love the Dog Cast, we are excited to be back to normal programming. Today's show is powered by listener email, which is definitely the right direction. Lots of good questions and we unleash nuggets in and around each of the topics, including: - Preparing for multi-day events like Triple-T and stage races - Adult Tri Camps - How to not suck at Cycling and Running - Injury work-a-rounds in each discipline - Training for a wetsuit race - Future Crushing Iron Training weekend camp - Crushing Iron athletes that had great weekend races - The future of Dog Casts Please subscribe on iTunes Email us: [email protected] www.crushingiron.com

Hopefully this will be the first and last Crushing Iron Dog Cast, but that's up to you! Last week we asked for 10 emails at [email protected] ... and got pretty close, but didn't quite make it. We're looking for your input, stories, ideas, and inspiration. We're 33 podcasts in and want to build an interactive community on some level. So please spread the word and get involved. In the meantime, enjoy how raising a dog relates and inspires triathlon!

Today's is hardcore and honest dialogue between about why Mike and Robbie REALLY got into triathlon. The guys talk about the low points, how triathlon drove them, eventually backfired and how they turned it all around . . . sort of. This is also a bit of a test to see if we can get some emails. We want your stories, ideas, and questions at [email protected] .... if we don't get 10 emails by Monday, the podcasts will be Mike and Robbie talking about their dogs until we do. Thanks for being a part of the community! Quick talk about Kim Chambers - Marathon Swimmer with the sharks The Boys Open Up How triathlon has helped with: - Depression - Addiction - Purpose - Competitive fuel

"Swimming is good for your bike and your run. Cycling is good for swimming and running. Running is good for running." - Coach Robbie Today, we look at the benefits of the cross train on all disciplines, along with other random triathlon insights. We talk about the Crushing Iron documentary, which is in the works again, along with why focusing on one sport could be a huge advantage in the long run. Today's Topics: - Crushing Iron: The Documentary - Why swimming is so good for your run - Running may be King, but it's the most likely to make you a pauper - Focusing on one discipline for a year - When to schedule your half marathon prep race - How and why recovery swims and rides work - Finding rhythm in your training - How to make friends at the race expo Please subscribe to Crushing Iron on iTunes Send your questions to: [email protected] www.crushingiron.com

The pre-race taper is one of the most confusing parts of triathlon. A lot of us make the mistake of calling it "rest" but it really should be a strategic one, two, or three week approach to fine tuning your muscles and mind. Today, we go deep into tapering philosophy to give you some good food for thought based on your fitness level, PLUS, tell you about the new Crushing Iron Training Plans and how you can get a 30% discount. - How long should your taper be for a Sprint, Olympic, Half, or Full? - How long should your workouts be during race week - How to handle the day before the race - Why your fitness level should determine "how" you taper - Why losing intensity during your taper is a huge mistake - Why you should never say "I'm training through my 'B' race" Please subscribe and comment on iTunes. Email us questions at [email protected] www.crushingiron.com

Seems like it's that time of the year when everybody's getting sick or worn down from an early season surge and change in the weather. Today we look at when it's okay to push through and when (and how) you should reel it in. There's also a lot in here on how to get over the hump when you're not feeling like doing a workout. But there's much more, including: - The mental and emotional sides of being sick and/or worn down - Planning Swim, Bike, Run as one Race vs. 3 sports - Building a "different" kind of confidence - When to trash today's workout - When Zone One Is Your Best Friend - Aligning patience with pure motives - Do what's going to make you feel the best - How to motivate when you're not feeling it Please subscribe and comment on iTunes to help our ratings Email questions: [email protected] www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! If you're looking for passion about triathlon, look no further than Stephen Del Monte, Race Director for Ironman 70.3 Atlantic City and several others events on the south Jersey Shore. He's all about customer service and goes out of his way to make sure every athlete succeeds. He has tons of videos where he personally guides you how to sight the swims and what to watch for as potential problems on the bike and run. He's a great storyteller and explains how he went from a teacher to a race announcer to a race director, along with: - The secrets to producing a great race - The one thing that pisses off triathletes most - He addresses the Ironman critics and explains why WTC is the best event company in the world - He explains how the Ironman relationship works with local race directors - Why many triathletes are intimidated by Ironman Branded Races and why they shouldn't be - What he thinks is the best Half - The ONE THING Race Directors cannot get away with - Your number one concern as an athlete entering any race. - Why Ironman gets so many volunteers - How he deals with weather cancellations and shortened courses - How Ironman is putting pressure on grass roots races and why that's a good thing Please subscribe and comment on iTunes Email your questions to: [email protected] www.crushingiron.com

Did you spend more money on your helmet than your bike fit? That could be problem number one, especially considering a bad bike fit can not only hurt your ride, it can destroy your run. It's easy to get sidetracked by the glitzy temptations of cycling gear, but there are many better options for your time and money. Today we discuss a smart and well-rounded approach to being a better cyclist. How To Not Suck At Cycling discusses: - Choosing the right bike - What results you need from a bike fit - Solid Baselines for your training - Understanding Zones 1-5 - Why you're likely making a common training Zone Mistake - Training with RPE, HR, and Power Meters - Picking the right helmet - Buying a suit - Hydration set up - Race Wheels Please rate and review on iTunes Email us: [email protected] www.crushingiron.com

It's natural to get excited about triathlon, but when does it work against you? Mike and Coach Robbie recently read an article called "When Passion Becomes Destructive" by Brad Stulberg and it kicked off a lot of bad memories. Times when the only thing that mattered in their lives was their "A Race" and how that took them away from things that are really important. Today's podcast covers: - The difference between harmonious and obsessive passion - How we can apply lessons from the Super Bowl to our Big Race - Cultivating long-term health, happiness, and performance while avoiding suffering - Why we take training failures personally - How to not get sucked into a never ending cycle of searching for satisfaction - Why obsessive passion can lead to depression - How to trade awards and rankings for mastering your body - The number one recipe for distress and failure Email us: [email protected] Please subscribe and leave a comment on iTunes www.crushingiron.com

This is a podcast based off a TED talk by Julian Treasure. It's titled "How to speak so that people want to listen." Once we heard his 7 Deadly Sins of Speaking, we thought it really applied to triathlete talk, and more specifically the things we probably shouldn't be doing. We both agree that we have fallen into these traps, but want to approach it consciously moving forward and think it will benefit the sport, and the image of the sport to outsiders. We also offer ways to change thinking during these discussions. 7 Deadly Sins of Triathlete Speak Gossip. Judging Negativity Complaining Excuses Lying Dogmatism Please subscribe and rate us on iTunes. www.crushingiron.com

It's easy to get excited when you sign up for your first race or an Ironman, but it's quite another to get into the groove in cold winter months. Today we dig into methods to regain a "love for the game" and to keep wanting more. - A Swim Challenge - A Run Challenge - How to Design an Early Season Run Week - Recognizing When To Turn it up a Notch - Frequency Vs. Volume - How To Finish Your Workouts Wanting More - Why Consistency Rules - You're Not Ready Now, So Don't Prove It - Swim The Suck Please subscribe to Crushing Iron on iTunes. www.crushingiron.com

There are lots of tools to train by, but the most important feedback comes from your own body. Today's cast gets into: - Finding a rhythm while swimming - Running by feel to get faster - How to find the right passion - Being Consistently Recovered - The best ways for long-term progression - Why Lionel Sanders will skip Kona and why it's important - Why taking a year off Ironman will make you better - Bucket-listers - Leadville 100 Update LINKS: - Training By Feel- Steven Pressfield - Do The Work Please subscribe on iTunes. www.crushingiron.com

Today we hit on a ton of topics for the beginner and intermediate triathlete with our new "Ask The Coach" segment. These are questions (or versions of) we see all over the internet. This is one of our favorite podcasts to date. Enjoy! What is a threshold test for the bike and how does it work…why should someone do this? Explain power meter?? I'm having a tough time getting back into swimming… other than prescribed workouts, what do you suggest to get back into the groove? A lot of people have a hard time training for hills because of where they live….what would you recommend for both the bike and/or run? How do you deal with the mental aspects on the bike and run? Do you prepare your thought process beforehand? Regarding apparel…. what do you look for when you're buying a new kit? What about supplements… do you take them? Why do you take the ones you do? Let's talk about dry land training for swimming…. Would you compare your first Sprint to losing your virginity? FB question: Since headphones are not allowed during the race itself, I'm assuming that training without headphones would be wise. Opinions? FB question: I have been training six days a week, but I want to make sure I'm training right. What training plan does everyone recommend? Even though I'm a 140.6 first timer I don't want to train as a beginner. I am ready and willing to put the time and work in, but want to make the most of my time. Please subscribe and comment on iTunes and email your questions to: [email protected] www.crushingiron.com

They say Nutrition is the 4th Discipline of triathlon, so we brought on Registered Dietician, Lizzy Miller to fill us in. There are tons of philosophies on the right ways to fuel -in and out- of the race and we're opening the dialogue. We also discuss a body image. More on today's podcast: - How to get started on the right diet without blowback from your body - How to teach your body to use fat for energy - The easiest way to balance your diet - How much should your meals vary? - Anorexia and Bulimia - Ketosis - In race nutrition Please subscribe/leave comments on iTunes and keep sending your questions at [email protected] www.crushingiron.com

Triathlon has changed many people's lives, including ours. Many of us can't talk about it enough and one of the tricky parts is figuring out when and how to find connection with others who understand your journey. Today we go dive into things like why, after trekking 138 miles in an Ironman and every bone in our body hurts, we can be sad the day is almost over. We also talk about training APPS like Strava and how they can make you feel like you're in a continual race. Is that good or bad? How can we tell if triathlon is helping us grow or creating bad habits? And, of course, the quest for the ultimate high. Please subscribe and review on iTunes. www.crushingiron.com

We've committed to releasing a podcast every Monday and Thursday, but today's podcast is delayed because of a computer issue. We hope to post it later this afternoon or tonight, so keep checking back. Thanks for all your comments on iTunes and feedback through email at [email protected].

Due to a huge reaction to Part 1 of How To Not Suck At Swimming, we're back with a companion piece. Coach Robbie lives and breathes open water swimming and he's back with another round of great insight to becoming faster, stronger, and more efficient in open water. Topics covered today are: - Proper breathing - How and When - Body Positioning and how to get it right - Hand entry and exit - How and When - How to deprogram from bad advice, including workouts that get you there - How to structure a swim week of workouts - Should you join a Master's Team? - Swimming square and why you swim crooked Coach Robbie also has a big announcement and we'll tell you which country is second in Crushing Iron listenership. If you feel you're getting some good information, please subscribe and review on iTunes. www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! Jumping into triathlon can be daunting. You have to decide which race, what do I need to buy, and most importantly, WHY you want to do triathlon. This is for beginners and intermediate, but there are tons of little nuggets for all skill levels including how you can plan for long-term racing success and make triathlon a better sport along the way. Today's Topics: - things to consider before signing up for your first race (location, brand, race management, time of year) - what made you want to do a "triathlon" in the first place - finding your "why" - items you HAVE to have, would be nice to have , and items that are just because you WANT to have them - how to set up a plan for success - how to know if you are ready to go to the next distance Please subscribe and leave a comment on iTunes. www.crushingiron.com

Please subscribe to Crushing Iron on iTunes. Today, Coach Robbie grills Mike about what it was like to go from the couch to Ironman as a 50-year-old. The whole process started with a 5K and ended at Ironman Wisconsin 18 months later. They discuss the physical and mental components of changing a lifestyle in such a dramatic fashion and what was learned along the way. Some of the topics are: - What convinced Mike he could tackle and Ironman - The importance of recovery as you get older - Turning points in Mike's belief system - How Mike went from a 42 minute Olympic swim to a 1:20 Ironman at Wisconsin - How to virtually guarantee a solid Ironman run - Mike's longest run ever was 14 miles - How Coach Robbie kept him focused over a long 9-month-plan - Overcoming mental and emotional burnout - The mind game Mike played with himself to assure a sub-12 Ironman Please review our podcast on iTunes www.crushingiron.com

Please subscribe to Crushing Iron on iTunes. Triathlon has so many products it can make your head spin. But which are frauds and which are for real? Today we have in-depth and honest discussion on a lot triathlete's favorite gear, habits, and nutrition, including: • Compression Socks • Chocolate Milk • Ice Baths • Stretching • Altitude Training • Coca Cola • Pull Buoys • Massages • Training Masks • Windbreakers Please subscribe to Crushing Iron on iTunes. www.crushingiron.com Reference Links from Podcast Chocolate Milk Stretching Ice Baths Compression Socks

Mike and Robbie track their 24 hours before bed until the Ironman finish line. These tactics apply to non-Ironman distance as well. If you've done (or never done) there's a lot of food for thought in this episode which discusses the following: • Night before Race Meals • Sleep strategies • Wake up calls • Morning of race meals • Last hour before the swim thoughts/nutrition • Tactics for the Swim • Nutrition for first 10 miles of bike • Gastro challenges • The biggest mistake people make on the bike • Prepping for run while on the bike • Nutrition/Hydration strategies for the run • Post-race fuel • A great way to clean your top, shorts, and shoes Email your questions, thoughts, topic ideas to [email protected] www.crushingiron.com