Crushing Iron Triathlon Podcast

The way we talk with ourselves matters. Today, we look how triathletes can get caught in a trap of doubt and negative talk for the wrong reasons. We look at healthy and productive perspectives, especially at this time of the year when training can be more difficult. We look at ways you can learn and build and have a great perspective on peaking at the right times. We're capable of much more than we think and just because it doesn't seem that way some days, we can't let that narrative take over. Don't always believe how you feel. Topics: Athlete uncertainty Health and productive perspectives Find what you love We're more capable than we think Owning the inner narrative Whey you just feel off What's the best decision for me today? Countdown calendars Mounting anxiety Don't believe how you feel What if red was green in Training Peaks? Don't be afraid to fail Be 6-8 weeks out from doing anything College basketball season analogy Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

It's hard to pull logs out once they're on fire. Today, we looking at some parts of triathlon from a different perspective and finding your Real why. We talk about why burnout is usually a choice and how you can avoid it and attack triathlon from a long term perspective instead of a short lived dream. What is your real why? This is a great time to experiment with that notion. We get into re-thinking your strengths and weaknesses. Why we don't often give our bodies enough credit. The dirty secret of Ironman. And ask if you might be eating and drinking too much in races. Topics: Sunny and Balmy Getting into the cold 'Laying in the snow Bed of nails 1st year excitement Sophomore slump The dirty secret of Ultras/IM Stop short Short lived dreams Real Why Why the F8ck are you doing this? Core and nutrition Burned out is a choice Re-thinking strength and weaknesses We don't give our bodies enough credit Sticking with something Too much water The best time to experminent Hard to pull logs out of the fire Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Not many notes today as Mike talks with Robbie about the loss of his dog. Mattie lived a good life and left behind a lot of lessons for all of us. Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

The saying goes, "new year, new me," but should it be, "new year, real me?" Today, we look at goals from a perspective of picking ones that will actually align with who you are as a person and athlete. We talk about why being healthy is a great ideal, but it can also be vague without diving in a little deeper. We look at building a strong foundation as a person and how to spend time wisely in the right direction. Now is the time to eliminate the "fake goals" that have been creeping into your life, and truly uncover who you really are. Topics: Figuring out who you really are and what you want Standing in line Goals can be anything Do your goals make sense for you? Egos and past selves Being too excitable Always being ready to say yes Being healthy is very vague Pay attention to what feels good and why The best athletes think of triathlon as a lifestyle Building a strong foundation as a person Training in solitude Holiday parties I want MORE Spend 2 hours a week working on you Do you feel strong? Did you feel good? The goal is to be more grounded in who you are Fake goals. Fake Failures Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Happy New Year from C26! Today we start with . . . Information, disinformation, and disorientation. That's where we're at, and today we look at the power of simplicity with triathlon training. Sometimes our highest priorities get left in the dust because we're shellshocked by all the information. Most of the time you should go easy, some of the time you should go hard. Find what you love most and fall in line. Topics: Information, disinformation, and disorientation. Word of the year - simplify Phase of disorientation The highest priority can often be the last thing done Triathlon only focus . . . Jordan, Kobe, Seth In some ways it's never been harder If it doesn't feel easy we are doing it wrong The power of mixing it up Most of the time easy Sometimes hard People who are lost vs. people who know they are lost What do you DON'T want Finding what you love the most If it's not an immediate yes, it's a no Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Let's take a little look at your future. Are you training for the right why? Are you letting results drive the train or the process? Stimulate, don't obliterate. Today, we talk about why it's okay to just feel good and how you can compliment your state of wellness. We should be proving things to ourselves, not other people. What have you learned this year and how will you take that forward? Note: We'll be taking next week off so we wish you a Merry Christmas and thank you for being a part of our journey! Topics: A lot of people are checked out The power of new year What have you learned this year? How can you be better? Results vs. Process Holding patterns longer It's okay to feel good Stimulate don't obliterate A process that fits your life Compliment your state of wellness Don't force it You don't always have to prove something Decide who you are 2 + 2 formula Solving the wrong problems Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Are you taking enough chances in training and racing, or do you like to play it safe? Today we talk about self-experimenting within the plan. Testing your limits a little bit to unlock the same routine. We also look at how to analyze a regret and use it as a positive. How do you know what's right? You have to explore a little on the journey. Topics: 70.3 Worlds Aiming for a 1:05 half in a 70.3 run? Find your long term compass Taking chances Z2 or HIIT Analyzing regrets Playing it too safe We all do better with a direction Giving athletes a chance to be themselves How do you discern what's right for you? Take what you got Explore and experimenting Don't let someone else control your destiny Unlocking the mind and your potential Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

One of our responsibilities as a triathlete and a human is to figure out things that work best for us. Stress affects us all differently and one way to deal with it is to not take ourselves so seriously. Life is all about making deposits and withdrawals, where is your energy going? A big part of this sport is believing we belong and nourishing our own box. The minute we get too rigid with ourselves, we're losing the point. Every great swimmer, cyclist, or runner has their own form and approach. We have to carve our own way and define our own success. How do we get more comfortable in our own skin and the spandex we wear on top of it? Topics: Bi-weekly dose of December therapy Humanity forces humans into buckets 100 ways to skin a carrot Move your body Hanging stress is stress is stress We have the ultimate control This too shall pass It's easy to give advice December rules Deposits and withdrawals Flowing with the universe Rigid training Operating in the gray Be a swimmer, a cyclist and a runner What are you great at? Belief in yourself Looks like they're not even trying Being comfortable in your spandex Nourish your own box "I don't know" True conviction in who you are Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Modern life is loaded with inputs and sometimes we have to disconnect for our sanity. Today, we take a different perspective on the off-season. How can we get better without directly putting your energy into traditional triathlon activity? If you're already jacked up about your race next Fall, you are probably running a little too rigid. There's a time and place to sharpen the tip of the spear and starting now will likely lead to burnout. Give your mind and body some space to refuel with different angles that relate to your overall health and well-being. Relax and get back to your true center. Topics: Feels like a harsh winter Training in cold vs. heat Distance yourself from the grind Time to experiment Load management syndrome Disconnect and re-energize We need space Take time away to think freely Fend off burnout Experimenting in your own mind Too Much Input It's all about energy Favorite bands with only two good albums When it's forced Rigidity eats you up Overload and obsession Zen and the art of motorcycle maintenance Sharpening the tip of the spear Connecting non-connecting ideas to triathlon Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

What are the little (but important) things that make us better athletes? Today, we look at how to work at training in a way that makes racing feel "easier." We talk about going east and west to balance our perpetual north and south movements in triathlon. We get into the efficiency of movement and how to train in ways that make swim, bike, and run "click" in the mind. We talk about natural movement and how "thinking" can slow us down. It is often the little things that make you better than your opponent, and . . . can help make your training much more effective in the long run. Topics: Exertion levels in the cold Slow Month Season Vests and Ice Running North and South vs. East and West Efficient movement Tightening with age Yoga Dissipating energy Swimming with different strokes Where does your pedal stroke fatigue first? Creating weaknesses Using ALL of our muscles Neglecting strength, mobility, and stretching Wasting energy Making this sport EASIER Highlighting deficiencies "Thinking" we're in good shape Does it click? It sucks to suck at "this" Perfect practice makes perfect Thinking makes you slow The little things that make you better than your opponent Do it without thinking The 10% rule Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Now is a good time to be thankful you have decided to be active and are able to do the things we do. Swim, bike and run isn't easy, but it's a decision to invest in your health with your eye on feeling healthy and strong as long as you can. Today, we look at the challenges of triathlon from a wide lens and talk about the ability to see the big picture of your happiness and healthy journey in life. Staying positive isn't some gimmick, it has real consequences in the ability to keep moving the right direction and hopefully feeling younger as we get older. C26 Gear makes a great gift! Use promo code C26XMAS for 15% off at our store: https://c26triathlon.com/shop/ Topics: That start of your run feeling Do you start up, or downhill? You've earned your gifts If you're staying the same, you're improving? Feeling younger as you get older Decadeathons Peter Attia Are you increasing your chances to having a better quality of life? Don't ever say these words: Getting old sucks Living to 100 Having the confidence to feel good Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

In a way, this could be titled "small win season" but the trick is figuring out where to best put your energy. We all have weaknesses but identifying them and investing time in the right place is the catch. Today, we look at different ways to make progress so you're not the same athlete next year as you were this season. Getting better doesn't always have to be hard. Put your energy in the right place. Topics: What is the Midwest? Fun way to break up the off season Athlete rebellion No man's land Create "identifying weeks" Investing time in the right place Performance anxiety Measuring where you are Exploratory training We should know our weaknesses The most crucial part of training Margin for error 10k a day in the pool Sometimes you're just gonna be stronger on one side High cadence vs. lower cadence and the middle ground "I hate Z2 work" Keep what's working ,ditch what's not Deficiencies Go hard on what you regret not going hard on every year Creating a great habit now Everything doesn't have to be hard Small win season Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Are you focused on getting a workout done, or getting better? Today's cast is largely about swimming, but the technique discussion applies to bike and run, too. It actually applies to everything in life if we're being honest. We get into creating the wrong form so you know what's right. We look at how most triathletes training patterns actually make racing harder. We look at ways to build economy and make things feel easier. We talk about having the confidence to work on the rudiments knowing that you'll be a better athlete in the spring. Slowing down to get better and training to heal. Topics: Rockford 70.3, the city and accommodations Cold Arizona swim Swimming - force back moves you forward Long strokes Crossover Get your butt in the pool Self-correcting Body position in water Knowing what's wrong Are you focused on getting it done or getting better? Chassis vs. horsepower Getting more economical Appropriate use Prepping the chassis Confidence to get better Thinking about it now so you don't have to later Growth opportunities Slow down to get better Training to heal Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we open it up to some of our own athletes to ask questions. We get into races that may not live up to the hype, Travel, stress, and exhaustion, sleep, fueling for health, a quality of life perspective, and lowering cortisol levels. We also talk snow shoes, cross country skiing, and when is the appropriate time for Christmas decorations. Topics - Gray blanket season What if your race doesn't live up to the hype? The hype train Grass is greener Christmas trees before Thanksgiving? Travel, stress, and mental exhaustion Are you trying to get in too much? Going easy to get energy Serious sleep Fueling for health A quality of life perspective Lowering cortisol Doing things right When to step away from long course What's your desired outcome? Mental and emotional bandwidth Show shoes and cross country skiing Turkey costumes and drag Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

What was the state of your mind, body and spirit at this time last year? We look at how triathletes can get trapped in a cycle and spend time working on things that don't move the needle. More "can" be better but we contend being more specific with your time can give you better results. We look at races as a driving force, the simple concept of repetition is the key, and look restraint vs. over reaching. How to get more out of your time and make sure you're not dealing with the same dilemmas this time next year. Topics: Yellow for the win More isn't always better but it can be Can we accept feeling good? Train for what fits in your life Decision making season Races on the calendar as drivers Learning every season Did I set myself up for failure? Stay on top of your maintenance Levels of consistency Distracted by ego Cell phone addicts . . . Repetition is the key How can I get better on the bike? The triathletes hierarchy of experience Chassis vs. the engine Frequency is king? Slow down to do more Don't just do more, be specific Restraint vs. overreaching Working smart Getting more out of your time Stacking 6 missed workouts on the weekend Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

In honor of Mike's dad's favorite Ironman pre-race song, "Let's get it started . . . now." No more overthinking. No more premature optimization plans, just go and don't let information overload push something off to tomorrow, or next month. The digital comfort food is slowing down your progress. Get supportive people around you and let it rip in what might honestly be the most important time of the year. Figure things out on the fly. What works for you. What doesn't. Now more wallowing in the past or being afraid of the future. Let's get it started. Topics: Podcasts taking over the media More choices and ideas than ever Listen to the people you want Powerful long-form discusssions Did Mike actually give up reading? Inappropriate boundaries that hold us back Digital comfort food Immediat action Just get started Power support What if we had interventions for the lazy? Reaction videos Letting go of control Being grounded in the moment Practice for being in the now Depression is in the past Anxiety is in the future Transcend and include It's better to figure out training when your training When your urge is to do nothing Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Are you willing to let go and leave your comfort zone? Today, we start by talking about Cam Wurf's perspective on endurance sports and life and it takes us into an interesting discussion about "being game" to try new things. We're seeing more athlete "going for it" with their adventures and we love it. We get into staying grounded, but taking chances. We look at building confidence by seeing speed. We talk about why Zone 2 is the ultimate mystery but key to endurance sports. And why Mike is taking a break from reading. Topics: Being grounded Ironman Florida Cam Wurf's perspective on life and endurance sports Cameron Hanes Giving up things that waste our time Finding fun within the challenge Are you game or too cautious? Building confidence by seeing speed Meditation, yoga as they relate to Z2 Getting rid of that brittle feeling Creating experiences The lure of C26 team events More 50 and 100ks on the books Use your body Creating resilience Tough life and experiences Get C26 Gear: https://c26triathlon.com/preorder/-c169759535 Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We start talking about candy and ketones and it kinda goes on from there. www.c26triathlon.com

What a race from Patrick Lange. Today, we look at how KONA unfolded and why, after all these years, it still comes down to the run . . . and maybe the swim? It's incredible to think that Lange may have strategically pulled back on the bike with a 4:06, but it definitely makes you want to look at the little things and how important they are in racing. Speed kills in shorter racing, but at the Ironman distance, mistakes can pile up. Making good decisions in your race (and training) often trumps technology, but it's all so tempting. Today, we get into many aspects of Ironman training and racing with a food for thought discussion. Topics: Execution for the win The incredible Patrick Lange Ditlev's grit Blummenfelt's struggles The amazing Cam Wurf (and Matt Hanson) Rudy von Berg, Sam Laidlow The swim course record The most underrated triathlete All the new methods, but . . . Mistakes take you out of the race Mental games Was a good chunk of the field over-raced? Pro triathlete's schedules Do some of us do too much? The temptation of the tech short cut One hit wonders, golf clubs, the Boston Red Sox and more Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

The Triathlete's Christmas is upon us… Who will stand on top of the podium at the Ironman World Championships? Despite being a little later in the year, it looks like it will be hot on the course. How will that play into the race? We go through some potential race strategies, talk about the favorites, and a few dark horse candidates for the podium. In the end we give our pics. Topics: 808 History Hawaii Weather The swim - can it now be lose it or win it? Will they hammer the swim? Bike power How aggressive will they be on the bike? Drop the fast runners? Who can come out in a swim pack ahead of their typical swim? Energy savings but faster in the water Mike and Robbie's podium predictions Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

There's not much worse than starting each year from scratch with rusty joints and bones, so today we look at some strategies to get the most out of your "off-season" training. Many may seem non-traditional, but the biggest key is to enjoy what you're doing and stay in the fitness ballpark. We get into flex months, the reality of too much intensity, spending time working on things that will matter the most next year and slowing down degradation of fitness. The long game is life, so be all in on your health. Topics: T-100 KONA broadcast NASCAR Winter hybernation "What ya runnin from, boy?" Exciting and consistent Staying in the ballpark Most important thing: enjoying what you're doing 12 months of intensity . . . Falling in the triathlete's cycle Flex month after your biggest race The focus is the hardest part Mental and emotional tolls Maintaining ballpark fitness Actions speak louder than words Weekend rebellion Slowing down degradation of fitness Stopping regression Priming the engine Do something simple first Your body craves activity The long game is life All in on health and longevity Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today, we tackle a thought provoking question. What's harder, an Ironman or a stand alone marathon? Within this question are a lot of interesting thoughts about becoming a stronger endurance athlete. We compare the body blow mentality of doing and Ironman vs. the more intense effort it takes to do a marathon. We ask if most people really "race" an Ironman or survive? We look at the pain and pounding of a marathon. Levels of soreness vs. overall fatigue. Are we talking about the training input it takes to do either? Are we talking about just getting it done or racing? Are they two completely different sports? Topics: Early morning running Intervals, hill repeats, and Z1-Z2 Are most people way overtrained? Chasing a pace How much more running do we do for a marathon? Are you racing or surviving? Optimal marathon vs. Ironman pace in the run When does your body reject the speed? People to pace off of Crowds When people are shocked by their marathon pace 1 mile sprint vs. a 5k Do you need to do a marathon while training for Ironman? Top marathoners vs. Top Ironman athletes Lot's of food for thought The answer doesn't really matter Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Listeners drive today's topics, including the highly debated topic of weight training. We also take a deep look at the swim and discuss whether it's worth working overtime to save a couple minutes. Also, how do you keep motivated and inspired when something like injury takes you away from triathlon. Should you bilateral breathe in the swim? The best ways to work strength training into your swim, bike, run training. Topics: Fall weather Is the extra work worth saving 2 to 3 minutes in a swim? Crashed bike, what now? How do you keep going? Using triathlon to figure out who you are I'm not a triathlete, I'm a person who challenges myself and does hard things Bilateral breathing worth the time? Finding your best swim stroke Adult onset swimming Q4 the time to focus on weight training? Replacement or compliment Core work? Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Sometimes we talk with each other in a way to figure things out. Today, we dive into staying in the game, being in the moment, and living a life of experiences. We talk about letting outcomes ruin great journeys. We look at moving through things that give us fear. We get into shifting perspective on races that didn't quite go our way. We look at how being in person is so much different than an experience on a screen. It's so easy to fall into a comfort trap and it rarely gives us satisfaction. What will you regret if you don't try it? It's easy to think about a vacation or a big race all the time, but don't miss what's happening right now. Topics: Letting outcomes ruin great journeys Is this even real? How much we avoid Talking yourself out of something you want to do Being there is way different There are no wrong or right answers, there only is what is Choosing comfort Not learning for yourself Moving through what gives you fear Age group finish placement We have to shift our perspectives on accomplishments We're all flawed, quit putting so much pressure on yourself Sometimes we don't have the brain power What will you regret? Comfort crisis Looking forward to a vacation all year long Dopamine Nation Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We talk the best Z1 and Z2 ratios for the off season. We look at Training for unique races like the Triple T. We get into the best ways to attack ultra run training. We talk the loss of swim feel and the way to get back in the groove. Losing weight for performance or health? Time to upgrade your bike? Prepping for cold water swims. How to learn from under performing in your race. Plus a little MLB and Pete Rose. Topics: Z and Z2 training ratios for off season Finding a love of Z2 Is Z2 boring or just hard? Figure out your zones Tabata style workouts for long course racing Z2 Ramps Triple T - Train to be fatigue resistant Why is it so hard to pick up swimming after a break? Feel for the water, the pedals, and the ground How much should heavier athletes work on losing weight for racing? Hungry or thirsty? Not "trying" to lose weight Bike upgrade time?? 90k trail race training volume How to be ready for a cold water swim Dealing with under achieving in your race Blow ups as unreal expectations Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Now is the time to look deep inside and figure out where you want to go, what makes you happy, and how to find love of the process. We look at the post season mindset and investigate how what we learned can be a catalyst going forward. What do we really need to work on? Strength, endurance, overall health, attitude, our why? We also talk about how just sticking around and staying in the ballpark can make you a completely different athlete next season. We are often too deep in the inertia to realize how far we've come and how this sport and training has made us stronger and healthier people. It's a time to reflect, appreciate, and keep moving forward. Topics: We failed in our Chart predictions "I swear I'm never doing this again." Testament to the human spirit Ironman finishin lines The red carpet feeling Post Ironman mindset Going out into the wilderness that is an Ironman Post race roller coaster The best way to having a short build Starting a new season in the same way but expecting change Year round consistency Hidden weekend off Rejuvenating and refreshing When our training plans become outlines and menus with choice Don't try to prove something too soon Understand what makes you healthy and don't live in sickness Now is the time to figure your shit out No deadline problem solving Getting better looks like a lot of different things Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Success and getting better takes the ability to be willing to fail along the way. We can play it safe, but we're training for Ironman, not SoftMan. On the other hand, it's just a race and we pay to do this, so let's take some chances? Have a plan, then a back up plan, and a back up plan for the back up plan. Roll with what's in front of you. Quitting isn't an option. But "giving in" on the course is the real demon. What are you going to do when things aren't going your way? Figure out a solution, or give in? What should you be visualizing fifer a race? Easy and hard are not paces, they are efforts. Topics: The INSIDE scoop on Chattanooga weather for the weekend. It's just a race that we pay to do Prepare for the day to be HARD and CHALLENGING no matter the weather. Plan A, B, and C If something goes wrong, move on Giving up vs. Giving In Recliners on the race course What Mike things made him a worse athlete How your watch gets in your head SoftMan The best athletes know how to pivot Creating experience so you can navigate problems How to learn in training What to visualize before the race Controlling your environment? When you're missing the right signals The point was to win the Tour de France Don't be afraid to fail Easy and Hard are not paces, they're efforts Underperformance do to constant restraint Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

If you thought we would have a big celebration for #800, you are absolutely right! Today, we talk about how doing hard things like triathlon can be fun, even when they're not on the surface. We look at defeating race anxiety, lowering expectations while still performing well, fr-framing fun and what that means inside a race. We talk about respecting the distance and creating a healthy amount of fear no matter how confident you are. We look at the power in embracing the mystery, finding wins in figuring out the process. We talk about brining solutions and not problems into your life. Raising your mental game, breaking through the comfort zone, different levels of pain tolerance and if what we did was really hard or not. Celebrate 800 podcasts by shifting your perspective. Topics: Ironman vs. 70.3 distance Fall Season kick off Maryland flooding Late season race anxiety builds . . . NICE - descents Lowered expectations "I Just want to have fun" Re-Framing fun Once you're in it, you're in it Treat races with respect Every session matters We all get derailed Accepting who you are Real race perspective Fear Overconfidence Where are you in the athlete cycle? Finding a good trajectory Embracing the mystery of triathlon and life Raising your mental game When you're alone in a race, there's no script Break your comfort zone RPE is different for different athletes Pain tolerance Was this really "that" hard? How can you challenge yourself? Where you're next gear Slowing down and being careful Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Want to race better? Master the principles in this podcast. Today, we look at what's really important for long course triathlon. The ability to hold form and effort over a long period of time. You can make it rocket science if you want, but the principles are pretty easy. Don't break down. But how do you get to that point? We talk about how to get there and nail the omnipresent philosophy of: It's not how fast you go, but how little you slow down. We look at how fatigue masks fitness, how it's important to test with fatigue, holding form when you need it most and the the real concept behind being "strong" in triathlon. Topics: 800th podcast all star cast?? Re capping our favorite podcast guests Fueling and fat oxidation All this information and people are still as confused as ever Fitness, form, and fatigue resistance We all like to test fresh, but . . . Measuring and training your ability to resist fatigue Pros are one thing, but how does it apply to age groupers? Closing the gap between fresh and fatigue effort Fatigue that shows up in the swim Time trials when you're tired in the pool Simplicity - negative split training Fatigue masks fitness RPE 8-9, the repeat an hour later Half marathons in the middle of IM training Being consistent with exact training while dealing with life Holding form through discomfort Your speed is irrelevant if you can't use it at the end VO2 max too high?? Worried about the wrong things in training Age Group obsession over their fresh performances Being economically efficient Get strong . . . at holding form Be physically and emotionally engaged for a long period of time. How is your body operating? Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Are you too hard on yourself? Today we look at the challenges of consistency and commitment to racing and living free. It's easy to burn our consistency matches by layering pressure on the daily. There are so many distractions and experts in the world, but ultimately this comes back to us. What works, what doesn't, and how do we keep moving the right direction. We all have more potential than we think and sometimes it means taking a shot at breaking through your own Roger Banister 4 minute mile wall. Seeing and feeling it for yourself. Pressure is self imposed. Race and live free. Topics: Positive feedback Driving good discussions So many experts in the world What's right and what's wrong?? All athletes have different agendas Research proves what it wants to prove Tunnel vision Distracted by things that don't work for us Transitions in training and life Take your time with junk food Go easy on yourself Addictive nation Comfort food The rebel inside Progress over perfection Filling a voice Sugar addiction and empty calories Behind the 8-Ball On being tired Changing perspectives on getting sick Simplicity as a goal Burning commitment and consistency matches Pressure to always be better Pressure builds for 9 months from now Break through your own Roger Bannister wall Race demands training Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today, we give you a little food for thought on day to day nutrition and race fueling. We sort of explore the traditional triathlon thinking process and ask if you're really doing what's right for your long term health. We get into how to think about what's working and how to recognize what's not. On some levels it's complex, but it can be really simple if you start putting yourself first in the equation. We talk about fitness over nutrition and how to build your body for long distance triathlon. We get into glycogen, fat oxidation, and ask if training your gut is really a logical approach. We look at bonking, periodizing carbs and ask you to think about how you're fueling and if it really makes sense. The modern diet is filled with synthetic ingredients and proving to be a failure. Are we as performance athletes falling into the same trap? Topics: Critically thinking about your nutrition day to day Do you believe something is wonky? Nutrition for triathlon Not just a triathlete, but a human The highest performers are willing to try anything to win The difference between an answer and an option Fueling for training and racing Most things are processed Enormous consumption of carbs and sugars Inflammation is at the root of most problems Glycogen depleted state for pros Fat oxidation rates Train your gut?? Fitness over nutrition Can you really burn all the calories? Are we searching for the wrong answers? Sugar crashes Training your body to crave more junk Bonking - just as much mental? Working hard all the time Periodizing carbohydrates Fat burning machines How to be much better on race day Heart palpitations Telling your body how to work Can you explain why you take in the calories you do? $8 a Gell to become more inefficient Popping pills Worshiping at the alter of your nutrition brand Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We go deep into what was Ironman Wisconsin and 70.3 weekend in Madison. C26 had a great showing again with over 40 athletes racing and a 2nd place tri club performance in the 70.3 and 4th in the full. Stay tuned for a deep dive into race fueling. We talk about why the perfect weather wasn't exactly perfect. We look at the two loop swim challenges and why it takes more out of you than you think. We get into the bike and the constant need to be engaged. The challenges of the roads, the terrain, and the wind. We get into the bike and the course changes along with why it can sneak up on you. Then, there is an intense discussion bout Ironman Nutrition. We dive into sodium, carbs, sugar, and water and ask the question: Are most of us taking in too much? There are a lot of schools of thought and we explore why so many people have issues with their nutrition on race day. It's a long one for us, so if you stick around till the end, we'll be impressed. Topics: A whirlwind of a weekend and huge showing by the team. Community is what drives it How many people actually raced? Volunteers for two days has to be a tough ask Is the 70.3 diluting the full, or . . . The challenges of a two loop swim Was it the perfect conditions?? Bike course and body blows Everything was fine until the wind . . . Easing into the day can be tough The drain of mental engagement is underrated Staying present The more you know . . . the less you understand? Deep discussion about fueling and hydration You need JUST ENOUGH nutrition and not more Are we overloading on race day? How does your fitness affect fueling? Water and sodium There must be a reason water is first at the aid stations "This isn't really healthy, but it's what I do." Are you un-knowingly wrecking your body? The emotion of the finish line Why do we do this? Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Looks like it will be cooling down for the weekend and today Mike and Robbie walk through what that means if you're racing. If you handle the little things well, the weather may just turn out perfect for your needs. But, if you're cold and don't fuel, hydrate correctly, it could be an issue. We go through how to handle the morning swim, including when to put on the wetsuit, we'll take you into transition and out on the bike course with the right clothes. Then we'll look at the run course change along with how what time you finish the bike will make a big difference in how you should address the run. For more insights on Ironman Wisconsin, please see these interviews with 3 of our coaches who were on the podium last year at Ironman Wisconsin: Erin Koerner: https://youtu.be/B0VByQ_cTBM CJ Castle: https://youtu.be/gXu32A5-0LA Parker Watt: https://youtu.be/jj5w6RRcp_Q Topics: Wisconsin course preparation How the cooler temps will affect your race decisions Coach interviews: see above links Going from training in heat to a cool race Wet and cold out of the swim, what next? We're always creating headwind on the bike Strategies for the start of the bike Watch your extremities: feet, hands, ears Don't put on your wetsuit just to stay warm The water will be the warmest place Tims for staying warm on the bike Be careful of getting too cold Too much peeing on the bike or run? Beward of a fast start on the run Core temp Muscle damage Special needs bags - prep How to dress at the Expo to make new friends Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We start with the pros and cons of the new Ironman Chattanooga bike course. We look at whether or not these courses are really that crowded. We talk unorthodox training as a strategy for health and long term enjoyment of the sport. We also look at Ironman branding and our C26 community. We get into the challenges of late and early season races. We talk about finding what you really like and how that can be the fuel. And we get into getting better in the off season. What are the goals, and how do you make them work. Topics: The NEW Ironman Chattanooga Bike course Are courses really as crowded as we think? On your left . . . and staying in your lane Unorthodox training Reinventing philosophies as a coach What would Rocky do? Goal of staying healthy and finding long term enjoyment Brand problem when it comes to triathlon Breaking traditional training patterns What we love about the C26 Community The challenges of early and late season races Setting off-season goals and hitting them Find something you like Searching for ways to be excited Hyper focus Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

The heat is back but the stress never left and it's a good reminder. We talk open water swim and your pace and if it's right and if training in the pool is better than OW. Are you wiped out or just fueling poorly. What happens when you face the Training Peaks Hell Week Council? Are metrics making us lazy? Maybe you just need to open up your legs. The most important variable when it comes to volume and or intensity. Re-testing your run, plus, will Chattanooga have a new bike course? If so, what do you do? Topics: Heat and cortisol 2:45 swim pace in OW Chattanooga bike course change? Run course?? Training Peaks Hell Week Council Wiped out or bad hydration/fueling? Carb intake two days ago Metrics make us lazy Power meter or smart trainer? How much is too much Opening up the legs Fast twitch vs slow twitch IM Kansas? Coaching or plans? Volume and intensity - absorbing is what matters When's a good time to re-test your run Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Focus on the details is very important when it comes to your race, but what are the right details? Today, we get into the "no man's land" of training. Pre-race planning, effective taper, and post race discoveries. Data can be important, but obsessing over collecting information has nothing to do with racing well. How are you using your data, and better yet, what are the major things you need to nail down before you go on to the minors? What are you going to do if something goes wrong in a race? How can you make this race feel easier? Data is like the ingredients for a recipe, but how you put them together is the most important part. Topics: Trips into town and hoodie weather No man's land of training Taper - So easy to lose focus Race analysis When the race blows up or did it just hurt? Information overload Collecting data and using it the right way Data is like meal ingredients When race times stay about the same for you Inside the race is a puzzle Had a good race, but think it wasn't? Laying an egg when "perfectly" trained Good races when not trained Get into "nothing to lose mode" Race free Elite athletes have different lives Majoring in the minors Race day gets in our heads How many of us have perfect races? Guessing is not an answer Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

The inaugural IM Louisville 70.3 kicked off with a bang and we have an on location report. We'll talk about all the expectations and the realities and how they turned this into an even better experience than we predicted. The slow swim, the "fast" bike, and the challenging run. Everything's on the table including the business acumen of the infamous Love Boutique. Topics: What is "pre-peak?" "Think" bars Louisville extroverting Local Politics and racing 5 year contract? Going in with low expectations Swim fears The swim was on all along? Swim current "indicators" Wetsuit optional a good choice?? The swim was actually an equalizer Headwind in the water Even 45 minutes is a long time in the water Long transitions and swim could have meant 10 minutes When and how to mount your bike No turns, speed, and normalized power Lots of gearing Challenging run Aid Stations and volunteers 6 podiums for C26 Overall even rating is . . . Athletes like a challenge Highlighting areas for you to improve Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

C26 is in Louisville in big numbers and today Coach Robbie joins from the Omni Hotel lobby to talk about the vibe for Louisville 70.3. We talk about the swim potential, bike strategies, and the run challenges. We also talk about how to lead up to your races without getting drained so you can leave it on the course. We're also joined by C26 Coach, CJ, who is racing Louisville. He gives us his insight into how he'll be tackling the bike course with HR and Power. We also hear from C26 athlete Brian Snell who just finished Lake Placid and will be doing the swim relay. Topics: On site at Louisville 2800+ racers lining up What's going on with the swim?? Louisville is back in August where it should be Temperament of the city having a race back How does downtown Louisville look? Temperatures look favorable, but . . . Elevation profiles Fair and challenging course C26 Relay Team Burnt Buscuits Coach CJ interview C26 athlete Brian Snell joins the show to talk Ironman Blues We only have so many matches Tempering your expectations Re-charging the battery before you race Free dollar bills Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we break down how volume and intensity overlap. Just because something is defined as "easy" doesn't mean it's not intense. How do you think about intensity? Do you train in a way to build fatigue resistance and hold form? Some of these thoughts may surprise you. Topics: Shout out to a friend of the podcast Volume or intensity? Age groupers vs. pros. We think of volume as time . . . but . . . 2 hours easy vs. 1:30 intensity Volume of time or intensity? What's the difference? Fatigue resistance and keeping form When you can't hold form over duration Holding Z2 forever Breaking up your swim, bike, and run during a race Durability with form. Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

A lot of us really complicate things in the water, but today we're looking at a few "simple" concepts that can really make a difference in your swim speed. We'll look at how and why to master these techniques and what it will mean for your overall enjoyment of the sport and the swim. These are not drills, they are effective and relatively simple techniques that you must make second nature before you will get faster. We also look at Louisville 70.3 and the panic around water and road conditions. Topics: Louisville 70.3 Race water quality Facebook panic Road conditions Online swim school What we see in swim analysis Early vertical forearm Breathing Tucking chin Out of breath? Sink to the bottom Lungs too full of air? Hydrodynamics vs. aerodynamics It's all about the drag Going out too fast Finding good breathing BEFORE the race When drills make no sense Firm but not rigid The Clock analogy Do drills WHILE you're swimming Swim slower and own your form Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Everyone has different life scenarios and it's up to you to figure out what works best in training. Is it not enough, too much? Why do you think that? Today, we look at carving your own way within the outline. Things to look at as you train for different distances. How to be confident you'll be ready to perform on race day. We talk about mental bandwidth and stocking tenacity for race day. Looking for flow state, key warm up thoughts, and ways to not leave your race in training. Topics: Why am I doing this? Not enough or too much? Assuming e should feel bad during Ironman training Volume dependent on the race distance? Olympic distance training similar to 70.3 Different life scenarios Creatitivity and letting out the athlete Enjoying the sessions. "I feel like I need . . . " Every workout doesn't have to be crushed Athletes needs are different Flow state "I don't want to know" The loudest tend to be more insecure Believe in your training resume Leaving your race in training Mental bandwidth We take the loss - you take the wins Shortening the race in your mind Trying to figure out what works for YOU Warm ups Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We talk Olympics' triathlon. We get into the heat. We get into adjusting for the heat. We talk Norwegian method as a strategy or burnout? Adrenaline as your only fuel. Swimming in a pool before a race if the swim is cancelled. Post race recovery food and methods. The goal is not the session. Downward spirals. And your NEED TO KNOWS about Louisville 70.3 Topics: Monogetti in the heat Elimination of toxins Coconuts What if your race was pushed back a day? Olympics' Triathlon Norwegian method Red - Color for RPE Hard work, consistency, communication Longevity goal: Be in for the long run Adrenaline for fuel The ease of consumption Swim in a pool if IM Swim is cancelled? Post race recovery foods and methods Adjusting your zones times for heat How to keep enthusiasm after a race In the run lab When we see yellow in TP The goal is not the session We care about your race . . . and health Pom pon megaphone coach Downward spirals Need to knows about LOUISVILLE 70.3 How to stay cool Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Great questions from the listeners. We get pretty deep into HR training and testing, along with intensity control and duration. We look at prescription load model, reading HR. Are you getting fitter or just tired? Swimming less for easy swim races?? How much racing is too much or too little? How to keep your head in the game. Typical amount of training hours per distance. How to train year round and stay engaged. Topics: Our Wisconsin Camp Great Ironman Training Weekends Asterisk by a gold medal? Preferred HR testing model 180-Age 30 Minute test - threshold McMilan calculator Building Cake and Z2 Training When going long is inappropriate Intensity control vs. duration Training prescription load model Practicing getting slower or better? Inching up the HR Are you fitter or Tired? Intensity control and recovery Strategies for specific races Swim less? Swim recovery How many races is too much? Racing too much or too little? How to mix in a sprint or olympic Race then run afterwards? Keeping your head in the game Typical training hours per week for a spring, olympic, half, full Training year round and engaged Communication with coaches Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Topics: C26 Camp in Madison Lake Placid, Ohio, Oregon Ironman Branding problem? 20-30 Hour Weeks Extreme results The need to be expensive Appreciating free time Adaptive training Using race day as a metric for success The process as the success Excited to train - invigorated Sacrificing a whole season for one day When something just ain't right More or less training Long rides of 6 hours vs. 4 hours We usually love what we're good at Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Many of us can look at the metrics, but how deep is our understanding? Today, we look at the decorations of triathlon in your training platform. Are you just becoming addicted to new numbers for the sake of it? Are the numbers confusing you more than letting you be your best? Do you really understand how you feel during a given workout? Should you push harder or take the pedal off the gas? Is your FTP right today? Data is helpful but it should have a beautiful connection with the way you feel. Topics: What's your interpretation of "hard?" Slammed racing weekend Ebbs and flows of personalities Race week is like the Bride and Groom on wedding week New to the sport? Threshold doesn't mean your max What does it feel like? Race blind without a watch Listen to your body RPE Heal thyself Angry emails . . . wait . . . same with TP comments Use your eyes Don't judge a day by the weather or a workout in the first 30 minutes "I'm not on pace right now" Tour de France by feel? Race day is an empty basket The best super computer is you Building the effort skin I "had it" TP Metrics as decorations Addicted to overtraining Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

How do you think about training? Are you going for race times or truly working on things that will make you better? Today, we look at different mindsets and how to not get trapped in training paces and performances. We look at the full forest of a race and how you can have a more objective view of your training, your progress, and future racing success. Long swim sets, noodle arms, tire pressure, arm fatigue resistance, inputs for the best days. So many athletes are naive or in denial. Get a clear picture of what's making you better and how to judge your performances with the big picture in mind. Topics: Big race week "What do you think about doing this?" Recon on a course Designing the attack Not riding the course before? More hesitant on training rides Training slower Tire pressure Arm fitness and fatigue resistance Can't old aero The Bodh's overall experience Experimenting Road conditions Total body preparation Long swim sets and noodle arms When to ride aero and when not to Starting with or against the wind Training to learn False positives in training F*k up your training on purpose What is truly a pass or fail? Inputs: which ones are important Changing your inputs If you've done it, you can do it again Naive or in denial? Solid and appropriate training is the best solution Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Yesterday, the two greatest riders in the world charged toward the finish line in Stage 11 of the Tour de France with completely different styles. Today, we look at both approaches and use it as an analogy for how you can go about your training and racing. There's no one right answer for this sport, and we can all get better by taking little pieces here and there. You don't have to be someone you're not, but we can all benefit from understanding who that is and what our weaknesses are. Are you racing strategically with science and data or are you racing by effort for the goosebumps? ***Stay tuned at the end for an interview with our C26 Coach Chuck Knuth. Bio below. Topics: Episode 800 party? Tour de France talk The leaders You gotta be you Taking someone's strategy and making it your own Being in the gray Making f*ck ups more purposeful Happy, content, objective Trying to be someone you're not You are the placebo - Aaron Rogers People have different flow states "Mostly" do what you love Effort and goosebumps Learn to dislike things a little less Mentality and taste buds change When we don't know shit Mike Tarrolly - [email protected] Robbie Bruce - [email protected] ** C26 Coach Chuck Knuth's Bio Growing up, Coach Chuck had an intense fear of water that prevented him from swimming in deep water. At 15, he flipped an old 10-speed bike and knocked out a few of his teeth. Clearly, he was destined to become a triathlete. Despite that oh-so-promising start, he is today an athlete, a fan, and a mentor who is obsessed with this sport. His tally (which is probably already outdated) includes 13 full Ironmans, nine 70.3s, countless olympic- and sprint-distance races, and no fewer than 20 half and full marathons. To top it all off, in 2024, he is lucky enough to race in the Ironman World Championships in Kailua-Kona, Hawaii. As a coach, every athlete comes with a new puzzle. You and Coach Chuck will work together to create the approach that works best for you and gets you to your goal. Not every workout can be a home run, but at the same time, not all bad ones are strikeouts. He'll be your loudest cheerleader and the person who pushes you to challenge yourself, but he's also the first to be realistic about the process. When he's not training or racing, you'll find him traveling with his wife, Amanda; relaxing at home with their dog; rebuilding and tinkering on cars; or working toward his next big goal: getting his pilot's license.

Today we look how to get effective volume and why recovery should be an instrumental part of everything you do. We look at why it's important to be aware of how and when you workout. We look at falling in love with the weather, good and bad. We talk about why summer can be the best time for base training. We look at making swim, bike and run EASIER. We talk about the Tour de France gravel stage and the importance of the day off. Spacing out your sessions and making sure you have enough fuel for your workouts. Topics: Digging a hole to go nowhere Spacing volume The weather is what it is Year round structure and support The goal: always be fitter and faster Best time of year for base training? Using time and duration as EXPERIENCE How to embrace weather extremes The body is usually trying to warm up or cool down Using workouts to learn Spacing out sessions Sometimes sleeping better is the best training Triathletes as masochists It's not fun to beat yourself down Food and Fuel and ability to do more Gravel stage of the Tour de France Hammered in training . . . hammered in life Too much intensity Building your ability to recover Paying attention to when and how you workout Take time to peel back the layers Avg. power and normalized Training can be energizing and/or draining You need breaks Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Topics: Do you know in your heart it's the right thing? Challenging our listeners Being proud of yourself Keep showing up Make one clear goal The joy of the work The perils of comparison Podium from the chin down Back of the pack from the chin up Not many "ups" Can you reflect on the good things? Only commenting on the bad days Easy needs to be easy, hard needs to be hard Never satisfied Be grateful The freedom to be free That workout sucked (race microcosm) Mark Allen training It's easy to get lost in the process Chasing the race Racing free It's about listening, not ignoring Turn the page (don't think about it) Don't take everything so seriously Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Topics: Predicting your race Detached from expectations Taking a week away from podcast for Triathlon Camp New 70.3 coming close to Mike? Typa A Insecure? Olympic Trials Lack of objectivity Why do you think you should be faster? Is it more a wish, or want, or hope? Tri-calc Potential is different than reality Reverse engineering goals Having a goal you're not working at Irrelevant feelings Unchained - Documentary Blind survey of Age Groupers vs. Pros Want to get faster? Do this … Steady wins the race Getting better, or faster? Adding work we've done but not subtracting what we haven't done Hard work and perseverance Practicing "getting through it" Sprint finishes in the tour When all we think about is the icing . . . Mike Tarrolly - [email protected] Robbie Bruce - [email protected]