Crushing Iron Triathlon Podcast

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

In this episode we cover: Breaking your bike into two in one day Cycling workouts that are best for your run Why you should pay attention to your "natural cadence" on the bike The best way to attack your trainer workouts The great cadence debate - high rpm or low rpm? From Injury to a negative split run at Ironman Lake Placid. Is your long weekend run overrated? Finding that breakout moment to give you confidence. Single leg drills Please leave us a review and follow Crushing Iron on FB, YouTube, and Twitter. www.crushingiron.com

The documentary Minimalism fueled a lot of today's conversation on the Crushing Iron podcast. We were curious how simplifying your training could help you be a better athlete and get more out of life along the way. So we discussed the following: - Decluttering your workout routine - Running with your dog, spouse, friends more often - Simplifying your diet for more consistent results - How cleaning your environment reduces stress - All time favorite personal moments in triathlon (they're not the races) - The 80/20 rule for successful training - 3 Keys to life according to Adam Robinson from the Tim Ferris podcast. Please leave a review for this podcast on iTunes. www.crushingiron.com

Dr. Oz would probably love this podcast. Mike and Robbie dig into how they've changed physically, emotionally, and spiritually since they started triathlon. They talk about addiction, delusional passion, and how triathlon can be a vehicle for a better life instead of living our lives for triathlon. They explore social media's impact on the health of the sport, the high of your first race, and the lows that come from a triathlon lifestyle. Listen to find out how you can win a free Crushing Iron t-shirt. Please review on iTunes Follow Crushing Iron on Facebook, Twitter, and YouTube www.crushingiron.com

Please support the Crushing Iron podcast on Patreon and help us grow! As an age grouper I went from not being able to swim more than a lap to swimming a mass start at Ironman Wisconsin in 1:20. That process took less than a year following these principles. I followed that with a 1:06. Coach Robbie has a strong swim background and focuses on open water. He's swam 53 minutes in Ironman and has a deep passion for helping his athletes be stronger, faster, and more efficient swimmers. Today he covers the following in detail: 1. Why drills are a waste of time. 2. Why building swim fitness should be powerful and purposeful. 3. The bigger your mesh bag, the slower you are committed to being. 4. The correct and most effective way to use paddles. 5. Why pool swimming and open water swimming are two different sports. 6. What an expensive wetsuit really does for your swim. 7. The power of the Pull Buoy. 8. The tools you need and the tools you don't need. Plus, why Coach Robbie thinks IRONMAN should change the swim cut off from 2:20 to 1:40. He also gives two excellent (and customizable) workouts you can start using now to be a better swimmer next season. Please leave a review on iTunes. Follow Crushing Iron on Facebook, Twitter, and YouTube. www.crushingiron.com

Mike and Robbie review the KONA Broadcast on NBC and it opened an interesting question: Should Ironman move the World Championships out of KONA? That conversation happens toward the end at the 25 minute mark and Mike was totally against it at first, but completely changed his tune. We also cover: - The Jan Frodeno/Sebastian Kienle match up. - Ryf and Rinny - Men vs. Women and the future of pros at Kona - The human interest, including the heart wrenching story of the woman burned in an ultra marathon. - The oldest man to finish at Kona - Advertising during the broadcast - Why moving the World Championships off the island would be the best thing for the sport. - Ironman World Championships in Madison, Wisconsin . . . or Chattanooga?? Please review and rate us iTunes, Stitcher, and Google Play. Follow Crushing Iron on Facebook, Twitter, and YouTube. www.crushingiron.com

Does ego disrupt your balance in Training? Do holidays throw you off? When you add Ironman to the mix it's easy to lose control. Today we look at a bunch of strategies to keep your life and training in balance with so much going on in your life. - How To Handle Training While Sick - Importance of Training in the Morning - How Family Can Make Training More Purposeful - Why Pro Triathlete Lionel Sanders Changed His Approach - How Ego Can Disrupt Progress - Why Morning Swims Are Critical - Repetition and Frequency Are King - The Power of Flexible Training Schedules - Are You Forcing Training? - Christmas Cookies Here's a link to the Lionel Sanders blog post we referenced. Subscribe, rate, review on iTunes (Stitcher and Google Play) Sign up for our Friday Five email on www.crushingiron.com

Have you been sabotaging your races? Are you hoping to move up from 20th or 30th to the podium? Back of the pack to mid-pack? This is the podcast for you. We look at great ways to take your training (and racing) to the next level. In this episode you'll find out: - How To Win A Free Coaching Consultation - How To Prep Your Body To Start The Season - If Your Base Training Has Plateaued - How to break through 15+ Slots In Your Race - What it really takes to make an Ironman Podium - To Prepare Your Body For the Next Phase - If you're lost in the numbers - To Break Race Prep Into Blocks Subscribe, rate, review on iTunes (stitcher and google play) Robbie's Consultation Friday Five Email us: [email protected] www.crushingiron.com

Are you running too fast in training? Probably! Today Mike and Coach Robbie look at the timeless run training method of Ernst Van Aaken. At the core of his theory is that we need to train in ways that make more efficient use of oxygen for our heart and cells. We'll take a deep dive into the theory of running slow. Link to article about Ernst Van Aaken from The Science of Running Please review us on iTunes. Send questions and comments to [email protected] Follow Crushing Iron on Facebook and Twitter

The key to most things in life is learning from your mistakes and resolving them so they don't create anxiety in the future. This is absolutely true in triathlon. Did you have a bad swimming experience, but not address it? Afraid of flat tires because you haven't learned to change them fast? Afraid you might not finish your first Ironman? Mike and Coach Robbie discuss how embracing mistakes builds confidence in yourself and your race.

Is your coach listening to your needs? In this episode, Mike and Coach Robbie talk about his Coaching Philosophy, including why it's important for a coach to really know their athlete and how motivation, creativity, and listening are huge elements for helping you reach your goals. They look at general theory, plus each of the individual sports: swim, bike, run. If you have questions, comments, or ideas for a future podcast, send them to [email protected] Be sure to follow Crushing Iron on Facebook and Twitter.

How do you prepare for race pain? Topics include: Preparing for the pain of an Ironman Run A mentally daunting run workout "Relaxing Away" the pain De-hydration and inflammation Simulating the pain in workouts Using oxygen in a more efficient way Is it pain, or discomfort? Send us your topics or questions: [email protected] Be sure to follow Crushing Iron on Facebook, Twitter, and NOW ON ITUNES.

The IRONMAN Wisconsin Course, from mass start, to hilly bike, to the crazy crowd support on the run. Both Mike and Robbie raced Wisconsin this year and they talk about why it's one of their favorite races along with: - The unparalleled crowd support - How to handle the Mass Swim Start - Little talked about challenges of the IMWI Swim - Strategies for handling the Bike - What people underestimate on the Bike Course - The Best and Worst of the Run Course - Why the IMWI Finish may be the best If you have any topics you'd like Crushing Iron to discuss, email us at: [email protected] Be sure to Follow Crushing Iron on Facebook and Twitter for all things Ironman Triathlon.

Today's Crushing Iron Podcast dives into: 01:00 - Off-Season training MYTH #1 (running) 06:14 - Off-Season training MYTH #2 (swimming) 13:35 - How to not "over-think" swimming 14:12 - Off-season training MYTH #3 (cycling) 19:35 - PR your race not your workouts 23:53 - Post IRONMAN Blues 31:56 - Doing Multiple Ironman Races in One Year 39:00 - Why Qualifying for Ironman 70.3 Worlds Will Be Tougher Than Ever *Send your questions to [email protected] Follow Crushing Iron on Facebook www.crushingiron.com

Check out our new Training Center, the C26 Hub in Chattanooga. Learn more about Custom Weekly C26 Coaching Get your C26 Gear ******* Crushing Iron Podcast #2 covers: 03:17 - The Smart Way to plan your 2017 Race Calendar 08:20 - Keeping Off Season Training Fun but Focused 13:22 - Overall Body Balance in Workouts 15:50 - Do you want a training plan or a Coach? 19:45 - "Speeding Up" versus "Slowing Down The Least" 24:00 - Building Power to Lose Power 26:22 - Mental and Physical Hurdles of an IRONMAN Marathon 34:24 - How to Ruin Your Race 35:39 - Self Calibrating your internal Power and Pace meters Send Questions to [email protected] www.crushingiron.com

Check out our new Training Center, the C26 Hub in Chattanooga. Learn more about Custom Weekly C26 Coaching Get your C26 Gear ******* This is the first Crushing Iron podcast with Mike and Coach Robbie. Our focus is on age group athletes that want to get better, along with get more out of the sport, including peace of mind and enjoyment. Today's Podcast covers: 00:00 - Setting 2017 Goals (The reality of qualifying for KONA) 07:27 - IRONMAN as a bucket list versus a path to growth 16:30 - Setting realistic goals based on race-day conditions 18:55 - New IRONMAN races and how that impacts us 24:21 - Breaking through barriers in off-season 26:25 - Why the swim is more important than most people think 38:21 - IRONMAN's shortened races dilemma Please send any questions to [email protected] www.crushingiron.com