Crushing Iron Triathlon Podcast

This one is all about getting more results and enjoyment out of your training. Be creative and make things work. Don't trudge through training tired and uninterested. A little undertrained is always better than being overtrained. Both for the race and your longevity. Do this for the right reasons and find ways to make training GIVE you energy, not take it away. Save the Death March for Race Day. Topics: Your only worry during the heat Adapting to life situations Saddle pain Pool closed Traditional training plans When riding and swimming are paramount Undertrained vs overtrained Too much confidence could mean overtraining Fitness is fitness Don't be sedentary We just sit Walk You work work work, then we put on the icing Gray zone Mt. Bike for run supplement Death March - Save it for the race Flexible on the fkaround Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

***Be sure to stay tuned at the end of the podcast for an interview with C26 Coach, Erin Koerner. Topics: Are you trying too hard Swimming harder, but slower Coming back from an injury Our data is often inaccurate Treadmills, wearables, power meters Are food labels precise? Tracking food macros Is the answer really more? Over-stimulated Low expectations for the win Turning a blind eye to potential problems Dealing with niggles or pretending they're not there Do more or nothing? Doing more is a "during" decision Recovery is the magic Going to work or doing work? Being aware of the effort you put in How can we do less to get faster? Forcing ourselves into shape Wo are we trying to please? What are we trying to validate? Are we sure this is the answer? Shorter training weeks Scheduled life for less stress Mike Tarrolly - [email protected] Robbie Bruce - [email protected] Coach Erin - Bio - https://c26triathlon.com/about/coaches/erin-koerner/ Coach Erin is a full-time paramedic. Currently, she works for Southern Ozaukee Fire Department and Milwaukee Area Technical College where she is in charge of the Milwaukee Fire Department Cadet Paramedic Program. She has a Masters Degree in Domestic Terrorism and spent a few years living in Kuwait working for the government, which was a life changing experience! She got into triathlons a few years after graduating from University of Wisconsin Stevens Point where she ran Cross Country and Track and Field. She was one of the few who thought, the longer the race the better! She ran a few marathons, qualified for Boston, and then realized she needed a new challenge so tried triathlon. That was 14 years ago! She has been competing on and off since, but has been the most consistent in training and racing since joining C26 in 2019. She enjoys the full Ironman distance the most. As of September 2023, she will have completed her 8th full distance race. Coach Erin is looking forward to coaching with C26 because she believes as human beings, we are made to accomplish hard things. Showing people they can be gritty, they are capable of doing challenging things, and they are allowed to feel proud is a gift to be involved in. Helping people along this journey and in life is a true gift. Fun Facts About Coach Erin: She fosters and adopts (foster failure) Great Danes from the Great Dane Rescue of Minnesota and Wisconsin. Currently, she has one pup named Odin, master thief and part terrorist. In her spare time, she spends time in Wisconsin with her family. She has a love for mustard and is in a mustard-of-the-month club. She also enjoys an adventure from time to time and hiked rim-to-rim-to-rim in the Grand Canyon—43 miles with 20,000 feet of elevation gain! It took a long 20 hours, but was incredible!

Whether it's a niggle, injury, anxiety, or fear, there's always a way to spin things in a positive direction. Today, we look at the wide range of challenges triathlon delivers, and offer several solutions for how to make setbacks work in your favor. One of our favorite mantras is, Do Something. Do something that will create momentum, or simply drag you out of your current state of struggle. We also look at ways to remember that you have been doing amazing things. Things that a lot of people won't attempt. And, how you can use your experience to remind you that anything is possible. *** Be sure to stay tuned after the main podcast for an interview with one of our coaches, Jeremy Scherer. Topics: Injuries, niggles, anxiety, fear, and overcoming. We coach a WIDE range of athletes Endurance sports don't necessarily require a ton of "talent" Who can go to the next level? Injury or niggles as opportunities Old injuries that keep re-surfacing Triathlon usually gives you an option Getting through fear Becoming a different person Can't rush fitness . . . but . . . Swimming in cold water Overtrained, or under-recovered? Sedentary life and "injury" Fitness is fitness Find something different to do 20 Steps to the lake, but . . . With age, not slowing down can be getting faster Make this enjoyable Your geography doesn't define you You are adaptable Don't stop at yellow Mike Tarrolly - [email protected] Robbie Bruce - [email protected] Coach Jeremy's Bio https://c26triathlon.com/about/coaches/jeremy-scherer/ Coach Jeremy grew up in Michigan and enjoyed a variety of individual sports. He was on the high school ski team in the winter racing slalom, giant slalom, and Super G, and played golf in the summers. He met his wife, Kim, at Western Michigan University in Kalamazoo, MI. They lived in Michigan, Texas, and Indiana before deciding to head back home to Michigan. Most of his career has been spent in the finance and sales management industry. Like many triathletes, he signed up for a sprint triathlon at the urging of a friend. As soon as he crossed the finish line, he wanted to sign up for another one and see how much he could improve. He found that he enjoyed the challenge of improving, and looking to go longer. After a decade of racing triathlons (everything from sprint distance to full distance), ultra runs, bike races, and other events, he still relishes the challenge. But more importantly, he finds the friends and "family" he has met along the way to be the best thing about his endurance sports journey. He and his wife have three very active boys. They are in football, baseball, bowling, and more. During the summer, they like to spend time up north enjoying the lake. He also enjoys reading, listening to podcasts, and getting together with friends and neighbors.

In the world of Apps and Special Offers, we present . . . cutting through the clutter. We start with the simplicity of the early days of Training Peaks and weave our way through Instagram Ads, Lactate testing, and other crazes and phases. In the end we boil this sport down to something really simple, which we believe can be the difference between true success and/or more mediocrity. Let's not get ahead of ourselves. Let's start right where we're at. And be sure to stay tuned after the main podcast for an interview with one of our new coaches. Top 10 Finisher at last year's Ironman Wisconsin, Parker Watt. Bio below. Topics: There's always something. . . Early days of Training Peaks So much noise Turning inward to find the answer Distraction and Quick fixes Crazes and Phases Diet and Nutrition controversy Grounding Who are you and what are you capable of? The amount of apps in Training Peaks Perfection . . . the 2nd loop Getting ahead of ourselves The mental work Self critique Post Race reality check It comes down to old fashioned work Accelorators and marketing Total body balance Mike Tarrolly - [email protected] Robbie Bruce - [email protected] Parker Watt Bio - Email: [email protected] Coach Parker has been competing in endurance sports since 2014 when a friend convinced him to sign up for the 12.5-mile "Swim Around Key West". He's been hooked ever since, completing four Ironmans and over ten 70.3s. In addition to swimming competitively through high school, he also has experience coaching youth swimming. He got into triathlons as a way to live a physically and mentally healthier lifestyle, and he loves the supportive nature of the tri community. He's passionate about using his experiences to help others navigate a challenging, but very rewarding, sport. Coach Parker lives in Salt Lake City, has two dogs, and loves to get out into the mountains to relax and hike in his free time. He also loves to travel and is always researching the next national park, city or beach to visit.

Are you throwing in the towel right before a big breakthrough? Today, we cast based on a quote, "The magic you're looking gor is in the work you're avoiding." We look at the concept behind patient training, and what breakthroughs look like. We talk about race expectations and how they should rarely, if ever, be the main goal. This is about enjoying the process and being in the moment with training and your life. What do you do when no one is looking? Stay tuned after the main podcast for an interview with one of our awesome coaches, Nikki Leo. Her bio is here, or below. Topics: "The magic you're looking for is in the work you're avoiding" Big Johnson and Ron Jon Burnout - Stress Finishers - Starters Breakthroughs Accomplishing something you're afraid of The cycle of change Just when it gets the toughest, you're probably ready Progress is achieved with patience If you can't enjoy the process, you're f**ked Patience equals being in the moment Racing expectations What do you do when no one is looking? Is your momentum good or bad? Mike Tarrolly - [email protected] Robbie Bruce - [email protected] Nikki Leo, Bio: Coach Nicki has been a part of C26 since November 2019. Like many, she found this amazing team through the Crushing Iron Podcast, and her life in sport has never been the same. Though she coaches and has an educational background in endurance sports, she still utilizes a coach for herself. Utilizing a coach offers an athlete the opportunity to share their journey and goals, and it gives them someone to celebrate victories as well as understand the defeats. She was born and raised in Missouri, though she has spent most of her adult life traveling for school and finally settling in Colorado for the last 25 years. She lives just outside the mecca of triathlon, Boulder, and enjoys the accessibility of sport on a daily basis: great trails, abundance of race venues, and daily pro athlete sightings. Coach Nicki started triathlon in the year 2000, competing in sprint and Olympic distance events, eventually moving up to her first full in 2002. However, she was hit by a car while cycling and didn't compete again until 2011. Since then, she has completed 17 full Ironmans (including qualifying and participating in World Championships in Kona), over 50 70.3 Ironmans, and various single sport activities. Since finding C26, her mantra has been to try anything that scares her…physically, emotionally, or a combo of both…because she can…because she wants to be braver with her life. By day, she runs an employee wellness program and onsite medical clinic for city employees and their family members. Working in the benefits world has given her a wealth of knowledge about a variety of health topics. Her education includes a degree in Cardiac Nursing, a Master's in Exercise Physiology and Business Administration, and a Doctorate in Exercise Physiology with emphasis on Health Education. She is an endurance sport nerd—following in any way she can—to better understand and just have a ton of useless information at hand for conversation at C26 camps. Family is very important to her: She has been married to her husband, Will, for 20 years and they have a 16 year-old (adopted son from Guatemala) named Dominic. She is also a huge advocate for the following causes: mental health and addiction, cancer (she is a 3-time cancer survivor), and animals. As your coach, she can offer you this: Her passion for sport and her devoted attention in making you the best HUMAN you can be…and when sport fits in there, that is even better! She believes in a holistic approach when developing an athlete, looking at all factors in your life that can help you succeed and reach your goals. So, let's do this…together.

Today we look at how workouts weave together with soothing, straining, and stressful sessions. The C26 Triple S! This one is great for all athletes and at the center of how to be consistent, improve, and not go through life shelled. Stress on the body is definitely the way to get better, but if you're not recovering, or understanding the concept/difference between strain and stress, you will eventually end up in trouble. Patience is a great asset on the race course and it is a learned practice in training. When you should go hard and when you should pull back are key factors in getting better, and frankly, feeling good in your life. ***Be sure to stick around at the end of this podcast for an interview with CJ Castle, one of our new coaches. Bio Below. Topics: Soothing, Straning, Stressful The Purpose of Endurance sports Do you find it boring? Going harder on recovery rides? Patience is an asset in racing Interview with CJ Castle one of our new coaches Less work, but harder? Stress the body, then recover When a 2K easy swim is like a day off Soothing runs, straining runs, stressful runs How temperature turns straining into stressful The legs just wanted to go today, coach! Going to the well equals stressful Don't you want to feel good? Tendency to PROVE that you've got it The concept of consequence Soothing Days to Get back to normal The body always gives signs Expectations cause lack of wisdom Adapt, adjust, soothe Feeling awesome after a few days off vs. feeling "good" Never miss a workout? Even distribution Grinder vs. a Home Run hitter Small Ball Quality sessions You gotta make your own edits Shorter tapers Keeping tension in the legs When is the hay REALLY in the barn? Mike Tarrolly - [email protected] Robbie Bruce - [email protected] CJ Castle - C26 Coach Bio Coach C.J. has been racing and coaching triathlon and endurance sports for over 25 years. He spent close to a decade racing professionally, and has been coaching both at the university level and individually throughout his adult life. Following retirement from elite-level racing, he returned to graduate school earning a M.S. in exercise physiology, and continued to evolve both his knowledge of athletes and coaching, thus further developing his ability to help others reach their goals. As he balances being a husband, father of four, career professional, and his love of competition, triathlon and endurance sports remain a cornerstone in his life. C.J. is passionate about fitness as a lifestyle, and believes that every athlete's personal journey toward their goals should enrich their lives. His experience has given him a unique understanding of how to balance the stresses of everyday life, family, career, and extracurricular commitments, with progress, health, happiness, and achievement of one's goals. While he believes that the general path toward an endurance lifestyle is similar for everyone, he also believes each individual's journey is highly specific. Through open communication, trust, and a cooperative relationship, he relies on a strategy of prescribing the most effective training at the right time for each athlete to reach their goals, while not having to sacrifice the other loves in their life. While the 70.3 and Ironman distance hold a special place in his heart, he also races and has unique experience in events including Xterra, mountain bike endurance racing, mountain bike stage racing, running events of all distances, and many others. He has been fortunate to have the opportunity to help guide athletes of all levels (first timers, professionals, collegiate athletes, collegiate champions, and world championship qualifiers) to achieve their goals. He believes that fitness helps us to be happier, healthier, and enriches our lives. C.J. looks forward to the opportunity to chat with you about your personal journey.

Whether we're a front pack, middle pack, or back of the pack athlete, we can all learn from each other. Today we look at the different ways to think about racing based on your experience. We dig back into finding satisfaction in your training, re-cultivating your "why" and what it takes to break free from your current pack, or even get over the hump for your goals. Do we take things for granted? Recalibrate our desires? Can we find satisfaction in creating a little pain? Racing usually comes back to the simple things. We'll go through the steps to own your journey and your next race. Topics: Our favorite podcast guests Top ten finisher and last ten finisher Different backgrounds Margins for error Front pack, middle pack, back pack What are you trying to achieve? Some people don't even want to race You have to understand yourself first When objectivity is behind reality Own your journey and race Are you really giving your most? Wrapped up in time and placement Middle of the pack athletes and no man's land Don't forget where you came from Ability to be proud of what you've done Define your why again Losing the ability to power through mentally Spending your life in a doorway? Being special from the chin up Finding satisfaction in a little pain Make things feel easy Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we dovetail off Chattanooga 70.3 and Moro Bay. We start by talking about swimming and how it should not be taken lightly. We ask if shortening the swim cut off would make people train harder to be stronger swimmers? We also talk about bike congestion and if it's really that bad or many people just aren't prepared with their bike handling. This is really about putting yourself in race situations before you get to the race. Are you training enough in open water? Working on your bike handling? Taking the harder way home with hills, etc? How do you get your body ready for Race Speed. Topics: Camp packed leisure activity Moro Bay - Tough swim The swim cut off too long? Taking the swim seriously Was it the conditions or your fitness? Avoiding going back to the scene of the crime Massive fear in the water The swim will be hard Bike comfort Crowded bike course. Nervous? Getting used to game (race) speed Wind, bikes, crowds Expose yourself to the uncomfortable Train for strength and speed Create your own pressure Take the hard way home It takes effort How much open water swimming each week? Outside vs. Inside Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today, we look at energy breakdowns for your swim, bike, and run. We also get into how to handle A, B, and C races. Are they really different? Are you setting goals for today or down the road? We also look at A, B, and C goals for each individual race. Do you want to see how much you can push the bike and still run? Swim hard or reel it in? How do you keep going on the bike. Self-talk, toughness, and nutrition. Can you put yourself in objective space? Are you ready to dig deep, or find in-race recovery points? What's your your ceiling for discomfort on race day? Topics: Join Our Email list and get a free swimming PDF at C26triathlon.com Ironman Facebook group panic Setting your race strategy Building a checklist Goals: Time or performance? What's the goal for today? A, B, and C Races How much energy do you use on each portion? A, B, and C Goals for the day If you feel good, take what you got Don't fold, figure something out The performance spectrum How long can you go without imploding? Experimenting with nutrition Practicing toughness The goal is to gain information Testing or body of work? Cramping and bonking . . . is it really sodium? What's your ceiling of discomfort in the swim, bike and run? Ending on a good note If a race feels easy . . . . Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we give you all the secrets to more enjoyable training, which will obviously transfer into better racing . . . and maybe even a happier life. Are you going about your training in the right places with the right approach? Topics: Summer is here . . . Finding routes you enjoy Having great training options It's hard to get burned out Finding a groove that works for you Refusing to run or ride inside Knowing what works The wind Power meters and FTP tests The pool vs. a lake Watts inside vs. Out Cycling outside is a total mental shift Running outside vs. treadmill Training routes that check the boxes Spontaneity and adventure Going with what feels right Figuring things out through experience Pro racing vs. amateur racing Feeling younger as you get older You're either hurt or getting better Running shoe talk - Newton's, K Swiss Over seeking comfort Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Lots of talk about open water including, how comfort, how to approach workouts, and length of stroke. More discussion about the feel for water today, and a sidebar into the feel for the bike and run. How often should you use the pull buoy? What about paddles? How to breathe right and fix dead spots in your stroke. Topics: Weather and running and emotions Open Water Training Integrity of swim workouts in open water Comfort in Open Water Smaller hands and feel for the water Counting strokes Timing of turning your head to breathe Feeling with your wrist Pauses and dead spots How to breathe Sighting as part of your stroke Weight training for swimming How often should you use a pull buoy?? Paddles/pull buoy/mixed with all out 50s Plain old genetics Find the optimum stroke for your body type Feel for the water, bike, and run ------------- Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Are you struggling to get faster despite thinking your form is correct? Are you an adult onset swimmer that just can't seem to solve the riddle? This podcast is for you. We go deep into being a stronger, faster, and more relaxed swimmer. We talk about the things you should actually be doing vs. spending your time on drills you don't understand. Swimming is about connecting your mind to the action of the stroke. Today we look at ways you can truly get better by focusing on what works and not spending time overthinking. Topics: Setting a tone for the day There's no excuse not to get better Doing everything right, but not getting faster Adult athletes Good drummers (an swimmers) don't think too much Don't fight the water Stop trying to change everything Get better at what you're doing right We can see you thinking What's your swim age? Early development Wiring first the first time Can't seem to get a feel for the water Fist drill, skulling, doggy paddle Slow down to feel the water Feel for water is an enigma Finding speeds in the water Limb swimmers Slip and path of the least resistance Bilateral Breathing Swimming with a band Strides in the water Disjointed vs. Fluid Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] Check Out Our Coaching Roster: https://c26triathlon.com/about/coaches/

Today we dive into Iroman Texas 2024. We get into the race venue, the conditions, etc, but largely talk about Coach Robbie's decision not to start. Topics: Ironman Texas Venue Mike's Trip Robbie Talks about his experience Taper/Pre-Race What's been hard/frustrating Race frequency Race pressure vs. nerves When we're focused on performance Perfectionism Comfort in our own skin Contact: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] c26triathlon.com

This is a re-post of another of our favorite episodes/concepts. Off a great, but tough weekend at Run Camp, we reflect on how and when to push and why it's important to have fun in your life and training. We talk about your big race is "Just One Day" and how it's better to be undertrained than burned out. Also, the little signs in your training will let you know you're ready before you race. We look at burning physical and emotional matches, finding your pain threshold in each sport and when are the right times to dig deep. You're the main character and author, it's up to you to find more fun. Topics: Relaxation The "Watts Game" How we locate the ego inside of us How stress impacts your life and training Pushing yourself when appropriate It's your responsibility to have fun in life We're in a world of leisure Escaping your life Venting about training Faster, stronger, and on and on and on The ability (and right time) to dig deep Sometimes we need to go rogue Inherent feeling about what we should accomplish in life Letting go of limits You only have to do it once The Hurt Locker Undertrained You're the main character and author of your story Break through the "I cant's" You should be chomping at the bit on race day Burning physical and mental matches Fit, fast, and fresh What's your most comfortable level of pain? How long can you withstand pain? High Pain/Shorter Distance or Lower Pain for longer? Understanding your pain level scale What's your training temperment? Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

This is a re-post of one of our favorite C26 Ironman stories. This is an Ironman story for Everyone. If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down. Topics: Why Ironman is different Running races vs. Triathlon You can't explain the Finish Line What it's like to spectate Ironman What it's like to coach at an Ironman The Race Course Goes Through Its Own Transition When the Sun Sets on the Course When Your Friend Is Getting Close To Not Making It Understanding an Athlete's Personality as a Coach When Ironman is Symbolic of Life Out Alone in the Dark Sometimes all you need is someone to come by and help Understanding the 17 Hour Cut Off When You Deserve More Than You May Believe When it's time to talk tough When we retreat inside vs. bring people in When others remind us who we really are Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Are you ready for your hot race? Today we look at physical and mental approaches to staying cool on the race course. From whether or not to wear a wetsuit to freezing your bottles to pulling back a little on the bike. Once you get too hot, you can't cool down, unless you stop or walk. We'll look at ways to keep your core temp down as long as possible. We talk about heat acclimation, huge mistakes, and the best way to use your watts. We also look at the week leading up to the race and some best practices to prep yourself for the weekend. Topics: Rational expectations The week of the race The biggest mistakes you can make in a hot race Plain water vs. electrolytes Salt Heat acclimation isn't bullet proof You don't realize how much you sweat on the bike How long can you put off being HOT? There' no turning back Wetsuit or not? How slow can you take the swim? Try to get cold in transitions Staying cool on the bike How to start the run Aero helmets and heat Heart Rate and feel Watts as a brake Keep your head cool Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

How do you "get through" tough situations in training? Today, we look at the emotional roller coaster that is triathlon and some of the traps we all fall into, especially when chasing those elusive highs. Do you push harder when you're struggling, or step back and let the body re-calibrate? What's the deal with feeling awesome one day, then being ready to quit the sport the next? We look at mood adjustments, burning matches, and seeking highs. We also talk about how to train for situations in races that are usually mental and how to get through them. Are you addicted to feeling the high? Topics: Are you taking in too much fuel? Sugar Fat Burning Boston Marathon 17 mile run on Nuun? Cake - post ride Overtraining - under recovery No water? What is a bonk? Withdrawal mode signals Pouring more gas on the fire The Middle Way Seeking a high Struggling with the mundane Addicted to Feeling When you know you have it Biggest training mistakes start here Can we dig as deep as we used to? Burning a match or is the flame just hot? Adjusting your mood on the fly We need energy Making good decisions. Coaching and the 3 headed athlete Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Check out our NEW coaches We answer a ton of questions today, including a rapid fire ending you won't want to miss. We get into the challenges of riding with wind. How do you handle tail, head, and cross winds? Is aero always better? What about your grip on the bike . . . why it matters. Do you need more or less rest on your swim sets? Today, we look at WHY you're taking rest and how much you actually need. Is it better to do long interval sets in the water or short and hard? Can you recover WHILE you're swimming? Race wheels and wind. What's the key to racing with different wheels? Looking at how to ride hills and keep your power/effort under control. A lot goes into that. Shifting on hills. How to keep cool in hot races. What about choosing not to wear a wetsuit? Air temp vs. water temp. Plus a whole slew of other questions answered in the rapid fire section. Topics: Are raisins the perfect food? Riding with the wind - Tail, Head, Cross Is aero always faster? Bleeding time on the bike Overgripping the bike - Tension Swimming Rest - How much and why? Heart Rate in the pool Fatigued in the swim Re-set for swim form Can you recover while swimming? Long vs short sets/intervals in the pool? Race wheels and wind Controlling gearing and power on hills Smooth, steady and controlled pedaling Patience and execution on hills When does the bike climb actually start? Big ring/small ring panic Saying cool in Hot weather Wetsuit or no wetsuit? Air temp vs. water temp 10+ Rapid fire answers Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

The first question set off a great mini-topic for the day. What the new tactics/trends that are pros doing these days that age group athletes can emulate to get faster. The discussion is an important one and centers on arguably the best triathlon coach right now, Dan Lorrange. We also look at the importance of becoming a better bike handler and how it can save your legs. Plus, swimming better when you don't have as much time to swim as you'd like. A little bit on GI issues. And favorite cereal talk. Topics: UConn cements dynasty Lionel Sanders Taylor Knibb You can get better with age Pro trend that Age groupers are picking up Dan Lorang Stop getting so distracted Staying the course Different people, same plans It's about work, not want "This is kinda boring" Clearer mind in training Attached to devices The answer is always ... do the work Trying to feel better about what we haven't done Bike handling Saving time with bike skills Practicing corner lines Swim tatics when you can't swim a lot Fartlick swimming? Getting lazy with technique Pay attention to form Gut issues Favorite cereals Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This title is an homage to one of our favorite YouTube channels, you can find it here: Seek Discomfort The Seek Discomfort crew is always looking for things that intimidate them. Experiences that lead to growth. And we should do the same within our comfort zone, especially when it comes to conditions. The more you get out into "imperfect" weather, the more you will be at ease when your race day isn't 70 and partly cloudy. Today, we go through some of our experiences and perspectives on how to build all the pieces in the puzzle. To be mentally strong to pair with your physical fitness. Racing IS discomfort and the more you expose yourself to it, the more confident you'll be no matter the conditions. Do it now, because on race day, you don't have a choice. Topics: Wind and cold Tuning forks and light prisms Ben Greenfield Selling Mother Nature HRV Feeling safe and secure and connected Are we on a lifelong journey to recreate the feeling of the womb? Going through new or tough experiences Riding in the hail Flipping the discomfort script in our heads Racing IS discomfort Using extra energy to persevere Go into the cold so it doesn't go into you Look for sh*tty weather Hills or wind?? Every race has its challenges Being a little scared is healthy In a race, you don't have a choice Are you intimidated by speed or going harder? Connecting all the pieces over a long season Look for ways to fill in the gaps What it takes to be consistent Final Four predictions Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

The most successful athletes play free and without fear. Today, we look at how you can train and race better when you realize you have nothing to lose. This isn't about taking it for granted, but channeling pressure and anxiety in the right way. It's all energy and the more we can us it in our favor, the better we'll be. We look at the 24 hour rule as it applies to racing and training, having a "walk the plank" mentality, and using your old self as a nemisis. We look at finding solutions over problems, uncovering what missed workouts really tell us, and the ability to be moodless during your race. Find the balance between grit and grace. Topics: NCAA Swim record for the 500 How fast would the best Ironman relay team be? Trainer Tim You can do anything one time the 24 hour rule Walking the Plank Channeling anxiety Afraid of your opponent (the race)? Using your old self as a nemisis That feeling you get when you finish Happy with your body of work? Allen Iverson, Kobe and Mike Nothing to lose Happy to be there Grit coupled with Grace Looking yourself in the eye Finding solutions, not problems What are skipped workouts telling us? Mental sludge The pitfalls of going by MPH The ability to be moodless Pre-conceived Decisions Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Triathlon training should be structured, but we're all about keeping the fun alive. Today, we talk about weaving them together to make the process more enjoyable and effective. We put a lot of pressure on ourselves to show up green in Training Peaks, but aren't a bunch of oranges and yellows better than a week of red? Do we move to change our mood or change our mood to move? There's a lot of power in having a solid outline and moving a little off script. How to recognize what's the best decision for today. Is your workout appropriately challenging for your mental and physical state? Who wins, the human or athlete? Plus, Mike's soup can analogy. Topics: Plunge addiction Putting pressure on ourselves Racing a ton vs. once or twice a year Structure vs. Routine Outlines with room to go off script Not having a plan is a plan What is right for you? What is reasonable today? Sometimes it's not doable Forcing yourself to learn as you go No one likes micro managers Soup Can analogy Go through a thought process Appropriately challenging Move before mood or mood before move? Human vs. Athlete Orange and yellow or a week of red?? Wallowing in shame and disconnected Own your own journey Final Four predictions Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Efficiency might be the biggest key to you having a successful race and that all starts in Zone 2. Yes, we know it's "boring" but today we give you other ways to think about it, specifically as in, why do you not enjoy doing something that is good for you and your health? We talk about teaching the body to burn fat so you're not so dependent on calories. We look at swimming and why practicing swimming slow is a great exercise. We really boil down Zone 2 in a way that helps understand why it's the key to great racing. We look into cravings and calories and what they might really be indicating. Zone 2 is about getting and understanding the "feel" for racing, which ultimately isn't about how fast you go, but how little you slow down. Dive into the big picture and learn to love your Zone 2 work. Topics: Swim Camp Experience Simplification of a complicated sport Swimming technique Everyone looks different in the water Do you work on swimming slow? When your swim warm up is your fastest pace Walking more than 30 minutes . . . Run form? Diving deep into Zone 2 Using the Pull Buoy Slow and engaged climbing Firm but relaxed Shaving off 10's of minutes or seconds? Efficiency is King Too far or too hard The feel, the force, the fast Burning fat More purpose under the water Think more about the final produce (aka race) Under fueled or you just ate the wrong stuff? Craving sugar or salt Topping off the right tank Once you get too hot, it's over The point of no return with heat and calories Calories equal energy How will you spend your calories? Most of us are bad spenders Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

(We have C26 Swim School this week, so this is a reposted podcast). Ever feel the pressure of too much going on? That anxious feeling is getting out of the moment. Today, we look at how that affects training and how we THINK about training. It's easy to get caught up on race day when it's 5 months away, but today is all that matters. Do something. Let it go. And get in touch with your body and the moment. *** Time is running out to sign up for THE C26 CLUB PROGRAM FOR 2024! Check it out! Topics: Life Keeps Going Time to get back to work Sore feet Wired to go . . . . How am I gonna get everything done? Feeling defeated Hardest thing to do Prisoner of the Future Flipping the switch The things we CAN control Attachment to perfection Hire someone else to be in control of your life What's your baseline of self-acceptance Thought of Quitting Raining at the Lab Are we good enough? Everything is amazing and no one is happy Get in tune with your body When your training fights itself --------------- Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

(With March Madness upon us and C26 Swim School in progress, we thought it was a good time to revisit an old podcast with Zak Showalter and how he started training for Ironman after playing in the Final Four). Sorry about the intro music. haha. Imagine playing basketball in front of 70,000 people and millions on TV. Today's guest, Zak Showalter, did just that for the University of Wisconsin. His career took him to 2 different Final Fours and four Sweet 16's and now he's tackling Ironman. He's graduated, stepped away from basketball, and turned his sights on Ironman Wisconsin. Our goal for this podcast was to see how many lessons learned from Zak's days at Wisconsin under Hall of Fame coach Bo Ryan translate into triathlon. As it turned out, a lot of them do. We start with some of Zak's endurance background and early training challenges. Then go into how what he learned on the basketball floor can be translated into Ironman training: Were you ever into endurance sports before? What it's like hanging out with Packer's QB Aaron Rodgers What it was like to work with Michael Jordan's strength coach When he decided he wanted to do an Ironman How he deals with Winter training in Wisconsin What's it like going from a high exposure team sport to an isolated training world? A coach's message "Play hard, play smart, play together, and have fun." Race like you train - Zak tells us how what he learned from the daily grind of college basketball practice and how he thinks it can be applied to triathlon training and best set him up for the race. Ups and Downs - How to stay level headed and on the same path when faced with setbacks of a big loss or the the high of a big win. Patience - Wisconsin basketball is built on patience, both in execution and sytem. Zak gives us a perspective on how they looked at a long season or career and how the philosophies can apply to Ironman training. Emotions- He takes us in the locker room before Wisconsin faced off with a 38-0 Kentucky team at the Final Four. How is it possible to stay calm when you're running out in front of 70,000 people to play a game watched by millions? He gives us a very simple solution. Diet: How did you guys eat? Was there a big focus on nutrition or were you just kids? Has that changed as you train for Ironman? Here are a couple videos of Zak in his playing days: - His salute to Aaron Rodgers after hitting a buzzer beater against Florida - High School State Championship Opening Tip Dunk Zak on Instagram: zshowalter3 Zak on Twitter: @ZShowbball333 Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

(We have C26 Swim School this week, so this is a reposted Podcast and we will not have a booth at Chatt). We begin with the Swim Start, including when to get there and how to fuel as you position yourself in the massive field of athletes. Then to the "fast but fair" bike course. We break it out by section and look at where to push and when to hold off for your best bike split. Onto the run where it can either be fast or eat your lunch. There's not much truly flat here, so racing smart, understanding the terrain, and staying cool with a lower HR could make the difference. Topics: Last Minute Larry Water Temp Swim is long . . . how to handle it Swimming with current tips What time to expect for your swim When you should get in line to start swim Chatt has a good Pro Field Bike course can be fast . . . but . . . First 10 miles The stretch on the loop before Andrew's Where to hold back and where to make speed Rough road sections . . . be prepared Run course can be fast . . . but You have about .5 miles before your first hill How to deal with early hills. Running on the highway with rollers in heat The greenway out and back section Battery Hill . . . when it really starts The drop out onto Veterans bridge Where to use the course for speed Dealing with the climb on the pedestrian bridge The second loop The quad buster sections Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: [email protected] Robbie Bruce: [email protected]

(We have the C26 Swim School this week, so this is a reposted podcast). Today we focus on Ironman Texas strategy, but this podcast is great for anyone racing an Ironman, especially when it's hot. We always talk about not obsessing about the weather, but when you know it might be hot, it's smart to prepare. We look at all kinds of hot racing strategies, talk about why Texas is a sneaky challenging course, and why you will want to prepare to suffer. This is a C26 Team race, so be sure to say hi out on the course. Topics: Mushy Open Wetsuit legal? Swim strategy Prepare for a slower swim Red to Orange buoy transition Spectator's paradise T-1 Concrete Bike - windy and flat 1st outdoor ride? Ice bottles before the swim Core temperature Cooling on the bike Fueling on the bike Coming off the bike Walking early aid stations It's gonna Hurt Tough Love Find a mantra Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: [email protected] Robbie Bruce: [email protected]

Are you running on gas or fumes at the end of your races? Today, we take a deep look into how to start the season smart and snowball that into better races as the year goes on. We talk about creating momentum and how to use your first race in a way that will actually teach you something about getting better. We look at heat, wind, dew point, along with why pacing is always your best friend. We talk about how to race from before the swim all the way to the end of the run and why most of us make huge mistakes before we even realize it. We look at why so much of passing on the run is final . . . along with how bad little decisions earl can make for a miserable race. There's nothing better than finishing a race on your terms. Today, we look at the best strategies to do just that. Topics: Is winter "that bad?" Making your strength stronger Playing little games in training Momentum vs. Complacency Do what you love Creating momentum Perceived fears that aren't real Local endorsements Wind, heat, dew point Be ready for a pop in the heat Gain Fitness without shelling yourself Throw expectations out the window? What do you want to learn today? Using your race to prepare for what's next Allow yourself to figure things out We learned: you're impulsive and can't pace Cold or hot — you have to warm up Many people implode in early races Pace, pace, pace Conditions dictate your race Are you passing or are people coming back to you? Your placement against the field High IQ racing Running on Gas or Fumes? I got sick of burning on fumes Passing on the run is final Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, we go over important "ah ha" moments in our racing and coaching career. Things that changed the game for us as athletes and coaches. We look at why working on your strength is so important and can set the tone for your training. Also, why we tend to skimp on one of the sports. We talk about understanding effort and pacing and why being obsessed with pace, power, and time can be the worst strategy. Getting a grasp of your all day pace. Knowing when to hold back and when to let it rip. How we learned to grasp the concept of patience and how it pays off. Getting your ego out of the way and listening to your gut. Topics: Did we save the daylight? When swimming dictates the process Obstacles of getting into the workouts When biking dictates the process We all have a sport we think we can "skimp" on Swimming can gas you Feeling like you're under a microscope Not giving a fuck about pace, power, and time What's going to make you better?? Race your own race No one cares Pace Addiction The Patience Message Worry about YOUR body of work Beating outside distractions Taking MPH off your bike screen "This" is what I think I can hold Owning your race course "Not yet" "Now" Get ego out of the way and listen to your gut It's someone else's journey . . . follow your own The Lap Button in the pool :) Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we give you the power to make your own decisions in training. As coaches we think it's important for athletes to learn through trial and error. As in really learning . . . along with, believing in your gut. We look at an example of someone who was coming off being sick and due for an FTP test. Did they rest, or know deep down that they were ready. Also, we talk about owning how you feel… giving your body a real chance to decide. We talk about how to look for signs of life in workouts. Living to 99 years old with a sharp mind. And the power of combining confidence with vulnerability. Topics: Decision making in training A little pro talk 99 years old and sharp as a tack Are you confident in your decision making? Nobody knows better than you When we put too much stock in situations Life isn't about spoon feeding You're alone on the course Calming down the chatter FTP test timing - yes or no? Own how you feel Looking in the mirror and saying "podium bound" When you're sick, you start treating yourself better 2-3 day delay in how you feel Belief is important Understanding when you feel "on" and "off" Looking for signs of life in workouts Lowering expectations for better results Confidence combined with vulnerability Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We both felt like we needed attitude adjustments today, so we dove a little deeper. We look at some of the stresses we feel when thinking about our training, races, and life. In other words, figuring things out on our own. Robbie talks about the challenges he's facing with Ironman Texas and how he's stepped back and found positive solutions. Mike has another hard talk with himself and gets to the bottom of a few things. We also look at sickness and why we should change our perspective. Also, solving problems and getting out of negative head space. The biggest myth in triathlon. Also, why pacing can affect your outlook on training, and sifting through the complications of too many thoughts in your head. Topics: Figuring things out on your own March can be exciting . . . Sitting down and sorting out the stressors of our lives Too much pressure on your training The most powerful word The greatest myth in triathlon "I feel like I'm behind schedule" Helping athletes feel empowered Embracing imperfection When an athlete feels out of control Focus on what can be done Peaceful and meditative restoration Iron Trac - if it helps! When you're sick/cleansing - you ARE working out Last minute presentations as races Problem solvers Still 51 days?? Yes! Take control of what you can Is your first thought negative? Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We had a blast with this one. We start with transition tips, and end with giving you a whole new perspective on how to think about T1 and T2. We also get into the theory behind how to handle missed workouts. Should you make it up, create a hybrid, or just move on? Then we deal with the ever-present topic of how to train in cold weather for early season races that will be much hotter. We look at the argument of fat for fuel vs. carbohydrates and the concept of being metabolically flexible. When is the right time to pull the trigger on a new bike? How do you make sure you keep your tank full in training. And, a new way to approach the swim if you're someone who has trouble with going out too fast or panic attacks. Topics: Finding the right answers in a sea of triathlon information The truth is, there are a lot of different solutions Transition tips and tricks When the transition is more than just changing clothes Transition on the move What if you miss a Zone 2 workout? Early season racing for people training in cold climates Running in the cold Wearing your wetsuit in the pool? Strength training Do you need to look for a new trainer? Fat for fuel or carbs? Metabolically flexible Always keep your tank full Heat training Pay attention to how you fee Start with a walk Crank up your metabolism When is it worth upgrading to a faster bike? Tailspins in the swim How to beat panic Practicing the panic Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Great questions today, and a call for you to find your racing super power. Is it a good idea to burn your biscuits before you take a relaxing vacation? How is Robbie approaching Ironman Texas and does he get nervous? What's the best way to improve your run speed? Racing Ironman with your spouse. What do we think of caffeine gels and when's the best time to use them? Improving swim pace. How much extra should you swim if it's a weakness? Should you cycle more often? Are your racing others or yourself. Plus, flip turn and race etiquette outside of the IM athlete guide. Topics: Horribly Hilly 100 Where's Nick? Burn your biscuits before vacation? Easter vs Valentines day Does Robbie get nervous before Ironman TX? Ironman Race Day Etiquette Pet peeves Best way to improve run speed? Form and mobility Flip turns Racing Ironman with your spouse Benefits and detriments to caffeine gels Swimming pace improvement. 4-5 days in the pool? Extra cycling? Why the swim is good for everything Race YOURSELF well You can't make up missed time, but what CAN you do? Identify and use your super powers Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is about understanding feel, your body, and learning how to "play" within training. The cast was a bit inspired by a new trend in MMA and boxing where they spar but don't hit each other. They are more in the ring to work on form, footwork, and ensure better recovery. We think triathletes can learn a lesson from that. We talk about the power of stacking volume, understanding how fatigue masks fitness, and why finding a love for training easy is so powerful. We look at how hacks influence our mindset, true behavioral changes, and why many of us tend to lean toward going harder than we should. One of the biggest mistakes athletes make is going to hard on easy days, and going too easy on hard days. Get into a groove and be able to honor how you feel on any given day. Topics: When you're itching to race Bad decisions Why "expect?" Why we don't do many interviews You can go your own way Aqua Joggers rule the world Stacking Volume Run results over time Z1 and Z2 equal "play" "Im not a runner" Fatigue masks fitness Appropriate fatigue The great mystery of coaching Bad decisions in training Aerobic work is where the magic happens Hack world Not having a plan Behavioral changes Consistency without thinking about it Running under control When running form takes over Negative split 13 miles on a track? Easy on easy days, hard on hard days Honor how you feel today Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Doing anything intensely 24/7/365 is difficult. I mean, why do you think Dennis Rodman needed to go to Vegas for a few days right in the middle of a 3-Peat run for the Chicago Bulls? In all seriousness, today is about injecting more fun into your routine. Adventure doesn't have to be climbing the Alps (although that would certainly qualify), it can be as simple as adding a different route our going as long as you can on the bike this weekend. There's also lots of opportunity for micro adventure within your daily workouts. What's going to make you look forward to it? How can you enjoy doing things that come hard to you? As coaches were always looking for happy mediums and a big part of that rests on you. Enjoy our exploration of C26 the Jeopardy Show and Robbie's potential adventure into the St. Louis Arch! Topics: Heal what ails you 24/7 structure breaks Gut feelings . . . When it's all about Freedom Being huge growth "Hey coach, what happened to my swims?" Integrity of the workout Learning on our own The nuances of coaching My goal for today is . . . Be a dog with its had out the window Mike and Robbie's big adventure C26 podcast as Jeopardy? Do you not like it because it's hard? High cadence vs. Big Gear Listening to our athletes Widening your margins Finding happy mediums You're not good at it because you don't do it enough You can handle trails Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We can chase dreams of others, but what works best for you? A lot of musicians say the most powerful note is the one not played, ghost notes. Today, we talk about how to get more out of your training by not leaking energy. We start with some Run Camp highlights and observations then turn into this idea of how we can practice "digging deep" or "finding the extra gear." It's all about balancing your energy in life and training. Sometimes we don't nail it, but it's important to be aware of those times when less might actually be more. We can take chunks of what other people do and use it for ourselves, but getting trapped in "being like them" instead of who we are can create endlessly unproductive loops. How much energy do we waste on worry and stress for no reason? How many time to we inflict self-punishment for something we feel guilty about? Two wrongs don't make a right. Topics: Plunging Beautiful and Brutal Soul Searching Emotional runs Appreciating your ability What can we control on our own? Wasting limited energy How many hours do we waste in worry? Should you be cutting back? One simple mission How do you breakdown the 100% of your energy bucket? Do what you're supposed to do to be fueled for life Are you punishing yourself? Self-sabotage? Stop asking for more . . . Age Groupers make up 95% Don't try to be a pro Two wrongs don't make a right Pick what works for you and create your own recipe They always say, don't meet your idols (or try to be them) Worry about your own life Wishing for a minor tornado? Maximizing potential Preparing yourself mentally to dig deeper than you ever have Learn to flip the switch when needed Hard work Harry Perfect Pat Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This is a RE-POST of episode 421 - We'll be back to regular Tuesday/Thursday when we return from Run Camp. Thanks! Be a part of the C26 Club for 2024. ------- This is a great guide for RACE RUNNING and how to train for it. We focus on Ironman, but the same holds true for 70.3, Olympics, and Sprints. For one, we want to strengthen our chassis so we don't have to walk. And, if we don't handle the swim and bike right, none of this really matters. It's a pretty deep dive into accumulated fatigue, accumulated fitness, how to know when you're in good shape, and why bricks and your long runs might be disrupting your progress. Topics: Walk/run vs. Run Brick Running Overrated?? Your body doesn't care what's stressing it Running is Running How to practice running on tired legs You don't get extra points for running off the bike *When running off the bike makes sense Why you should run before you ride Don't practice bad running form Run on the "freshest" legs Running off the bike feels weird, but . . . Do you focus on Swim/Bike bricks?? How the swim cascades into your run Energy expenditure at Ironman What your purpose should be on the swim Does your bike feel like a warm up for the run? Ironman doesn't "start" until mile 80 of the bike Or . . . Mile 20 of the run. "I crushed the bike . . ." Bike for Show, Run for Doe Coaching Inquires: Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We all like to have goals, but is that goal taking up too much space in your brain? Today, we look at Future Tripping and ways to release anxiety from our daily journey. One of the major goals of training should simply be, not being distracted by things that don't matter right now. How do we get there on a daily basis? How do we get from not wanting to workout to putting on the shoes? There's so much power in falling in love with the day to day and minute to minute. Wanting to be perfect or on the podium is a lot of unnecessary weight on our shoulders right now. We are much better off doing the work that is right in front of us and staying on track. Figure out how to make obtaining your goals feel easier, not harder. Topics: Anxiety in training and life We have one major goal — not be distracted Puxatony Phil Sun roofs and Teslas Stay out of the future Pulling expectations out of thin air Planning on "something happening" Planning to be perfect Top Hats and Podiums Do the work in front of you Planning or future tripping? So much is out of our control How do we get to the place where we enjoy the basics? Get back in routines The last 8 weeks of training Exact times or ranges? "It takes me a long time to feel loose" Fall in love with the day to day Rolling with the punches Why pile more pressure on yourself? Making things easier All I am is . . . on track The priority is today We are what we think and expose ourselves to Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

What are the keys to becoming a better and more efficient cyclist? Today, we look at the diffrent methods of training. We explore quality over quantity and also look at the "gameification" of cycling. We get into the biggest trap people fall into along with a detailed look at what it means to really improve your aerobic threshold. We talk about dialing in your zones and efforts, along with the lowest hanging fruit for most triathletes. Are you doing too much V02 max work? How do you train hard and race easy? We look at the importance of good torque and moving that ceiling. Neuromuscular connectivity along with great workouts to improve it. Big gear training and the power of grinding in a slow cadence. Avoiding knee pain. Learning how to feel out what your body is capable of today. Aerobic efficiency is the name of the game. Thanks for listening! Topics: Negotiating moods in cloudy weather The 2024 Club Plan is Now Available!! Introducing New Coaches! The keys to inside cycling Different methodology when it comes to cycling Quality over quantity? Cycing has become "gameified" Are you hammering yourself to death? The biggest cycling trap people fall into How to stay engaged in hte workout Make sure YOUR intensitity is dialed in Over-inflated FTP What to be doing this time of year Understanding Aerobic Threshold Too much V02 max work? Dialing in zones and efforts Are you riding enough? Lowest hanging frut for most triathletes Train hard - race easy Aerobic efficiency is the name of the game Efficiency of Torque Neuromuscular connectivity When slower makes you faster Big gear Z2, Z3, Z4 Hills are king Deep cycling muscular strength How to balance leg power Are you compensating on one side? Check your saddle When the knees splay out Knee pain? The Next Level of Feel A coach can't perfectly predict how you will feel Learn mistakes on your own The work matters Let the hills work for you Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Are you performing to your potential or even understand what that means? Today we look into our mental and physical capacities and explore the idea that we ALL likely have "more" potential, but where do we want to put that energy? Today, we challenge ourselves to recall when we were "at our best" and look for reasons why. Success has different definitions to everyone. What sacrifices are you willing to make to be your best at triathlon? Are you trying TOO hard? Not enough? Where's the sweet spot in all of this? Sometimes we have to get out of our own way and understand that the process is truly the success. Investing ourselves into the journey, knowing we've done our best, and accepting the outcome. We can only be someone we're not for so long. Is it a good result if it's not healthy? Topics: What we do can be kind of weird Living for yourself What's the point of what we're doing? When are/were we at our best? Back in the drinking days Is it a good result if it's not healthy? How do we find the right key to unlock potential? Welcome distractions from life Using triathlon as an escape Goggins, Jordan, Phelps What does it really take? Are you trying TOO hard? Fake enemies Brain buckets Get out of your own way Train hard, race easy Too much focus on the result Are the sacrifices you make worth it? Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Great questions today as we start with how to move up from Sprints to your first 70.3. What is a runner's high and the best way to get it? Deeper look at how to enjoy running more and finding the right mindset to love any of the three sports. Are you paying enough attention to what your body is saying? What about spin bikes for training? How do you go from a 7 hour to a 6 hour bike at Ironman? Is your appetite out of control after workouts? Looking at sugar, coffee, and other stimulants. Caloric deficits. And why doesn't Mike just dial in his potential and get on the podium? Topics: We were left off the list . . . "Taster" tris and building to first 70.3 Never had a runner's high? Do you have to love all three sports? Running too fast too often The mindset for loving something you dislike Be creative It's in the attitude Listen to your body and resistance Spin Bikes and Pelotons? Steal mind on the trainer Going from 7 hours to 6 in Ironman bike Most people look for faster ways to progress, but . . . My appetite is out of control! Are you underfeed? Too much sugar? Eating immediately after workouts Water before gorging When eating more is what's missing Caloric deficits Why doesn't Mike just put his head down and go for it?! Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we look at a wide range of topics, including the women vs. men, heavy lifting, strength training, disc wheels, being overweight, picking your first Ironman, turning your belief system on, and much more. Topics: Truth and facts? Does a rear disc help? What's the cut off speed? Women and training - Do we pay attention to issues? Tracking cycles Heat adaptation - men and women Stacy Sims Men are from mars . . . Every opinion is biased Strength in the off season? Lifting heavy Are you trying to be a better triathlete? If you like it and it feels good, do it How to pick your first Ironman Turning your belief system on Over-fat, under-fat Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

How fast, and how much should you be running? Today, we look at those questions and much more as we prepare for another triathlon season that is coming up on us quickly. Is the key to being a faster runner going really hard, or should you keep your run ceiling no faster than tempo? What are other variables that come into play? Should you taper for your 1/2 or 10k? How does biking and swimming work into your running puzzle for triathlon? Are you running too much? Focusing on recovery? Are you patient in your training, or always trying to prove something? Today, we look at the best ways to train if you want to be a better runner with a focus on low risk and high reward. Topics: The Season is coming quickly Early season races Terrain is a major variable Preparing for tough weather Running takes the most out of us Impact vs. no impact No matter how much you run . . . Taper for a 10k or 1/2? The marathon is the hardest race?? Marathon recovery The puzzle that is triathlon The best ability is availability Trail marathon vs. road Should you run faster than tempo? What is relative to you??? You don't have that kind of run economy and stride Recovery keeps you in the black Allocating less stress to be a better runner?? Are you really working on the right things? Work on run patience We want to be like pros until we don't Low risk, high reward, long term Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Don't believe everything you think, and certainly don't let it affect your mood. Today, we look at minimal effective does, aka, doing as much as you need, but not more. You don't always need to do more, more, more. Sometimes it's better to put more energy into your form, or making sure your body is prepared to do more when it's really needed. It's difficult to stop when you're ahead, and we'll look at why this can be one of the most important skills you can learn. It applies to almost everything in our lives and there always seems to be a point of diminishing marginal returns if we go too far when we should probably be putting our attention someplace else. Do you need to go the distance just to prove you can before the race? Triathlon is about problem solving and keeping the links of the chain connected. But, there's also beauty in going too hard or too far if you learn from it. Be critical, but don't take the pestering voice in your head personally. Topics: 750 equals tenure Strap on . . . shoes Hanes knee high socks Snow running Minimal Effective does Being mindful during workouts I NEED a 20 mile run The right amount of work The right approach to work Mindless training It's HARD to work on form Going to the right length and then stopping Nothing is more painful than going too far The right hard is good Self control is a choice When Zone 2 is Zone 4 in swimming, Zone 1 in cycling and Zone 3 in running Missed my sleep window Is tomorrow even tomorrow? Lack of self control HR vs Power and what's best? Links in a chain Figuring out a way Triathlon is problem solving Find the good in failure . . . learn Too many cookies? Don't take your own criticism personally Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

What happens when you don't want to do something? Two choices. Bag it, or do it anyway. And when we DO do it, it builds strength, consistency, and the "talent" to break through when it gets rough in your tough training sessions or . . . your race. There's a lot of power in using your pain and resistance in your favor. It's the path to creating real change in your life. You're always in the driver's seat to do or not to do. It's important to keep in mind that we are typically under fatigue and working through that fatigue is how we get stronger. Doing hard things make us happier. Next time you don't feel like you don't want to do something, flip your switch and realize the reason you don't want to do it is EXACTLY the reason you should. Be disciplined, focused and versatile. Topic: Using your pain Working in the snow Why we should do things we don't want Hard things make us happy A strenuous life is a good life How do we change? Harmony in the brain to fix the body "It just got real" Laughing at The Ironman run You're in the driver's seat How will you get through today's workout? Walking away from it Inconsistent to consistent Underlying fatigue Unlocking another gear Don't want to? Do it anyway? Handling adversity Oh, forgot my watch Disciplined, focused, and versatile Too much credit? Or not enough? Best college football uniforms Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Are we ever really in control? Do we really think things will be better tomorrow?Finding a good swim, bike, run groove starts with small steps right now. Today, we look at being a more productive person and embracing discipline for our journey.We really can change who we are, but we have to change our thinking and our habits to get there. Just because your Garmin doesn't record something doesn't mean it's not valuable. Take building good habits seriously. Even if it's only 10 minutes a day. That's 60 hours a year and a ton of good momentum. We're all weak in some ways, but we're all strong enough to be mindful of our weaknesses and let them drift away. It's easy to fall back to the familiar, but if you really want to become someone different, mix things up in your life and find the strength to know the pain of change is just . . . you growing. Slow down, be mindful, relax. Be the best you and let triathlon be a powerful supplement. Topic: Do the hard thing first New you, new me Snow Trick your brain Intent every day Better decisions? Wasting time What do we really control? Take advantage of little bits of time The problem is, Garmin doesn't record it Triathlon as a supplement to your personal power 10 minutes a day is 60 hours a year It's never going to be perfect If it's good, read it twice When are we ever going to be in control? Change emotions by changing your state What if it rains? Loosen up a little bit, relax The paralysis in your mind I'm outta here Take ownership of your time Planning too far out and being a prisoner of the moment Instead of quitting take 6 credits over 18 Mindless vices The one time Mike doesn't eat cookies Be mindful We're all weak But we're all strong Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We can't have it all at once. Today, we look at building momentum by doing little things and building an exciting process that leads you to completing that extreme goal. It could be breaking an addiction or finishing Ironman, but whatever it is, we are better off doing it in a way that doesn't depend solely on willpower. Do you make enough time for yourself? Are you saying yes or no to the right things? Are you setting the right kinds of goals? There is a ton of power in creating process driven goals and really drilling into the enjoyment of the process itself. When you see someone glide by you in a race, it's not usually their determination, it is long hours of doing the work and drilling deep. Get out of the "suck it up" cycle and build tactics that engage you in the little things that most people don't do. Topics: Expect it to be cloudy Upcoming Camps 'Why wait to build momentum? Have you honestly made the time? Discipline is Destiny Being disappointed in yourself Why Wait? Wasting time on the screens Morning plunge Triathlon is fleeting Your word of the year for grounding Learn Say no to stopping a streak Keys to feeling your best on race day Say yes to your own destiny What are you saying yes to? No to? Process oriented goals Living unconsciously Changing habits when willpower is fleeting Create infinite goals Time goals . . . determination only goes so far Do deep dives slowly Hard work with purpose Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

(This is a re-post of Episode #645 from this time last year) This is the perfect de-motivational storm and it's up to us to create "something" that starts some momentum. Do you have 20 minutes today? Tomorrow? This is a great way to stay in the game and prime yourself for next week. We get in bad habits of thinking we need more time to do a workout that "is meaningful" but little movements create big results. Now is the time to stay on the train. Don't put it off until next week or the next. Don't talk yourself into postponing the progress train. Action creates understanding. Topics: 2023 Training Plans for 70.3s and Ironman Christmas Gifts and Gorging Staying on the Train Off The Grid too far? Taking a Day Off Is a Skill Hibernation and Nature Shorter Days It's the perfect De-Motivation Storm Positive momentum Staying engaged with the process Internal Battles Negotiating with ourselves The Lazy Devil on your shoulder The underrated 20 Minutes 20 minutes a day is 130 Hours a year This helps you feel better Action creates understanding Quit talking yourself out of progress Experience creates understanding Mountain of Hell (Mountain Bike Race) Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

These next few weeks are tricky to navigate, so a good approach might be to focus on simply feeling good. It's easy to overplay our goals way too early when we should be setting ourselves up to train, so we can train, like we need to train. Exercise is supposed to give you energy and now is a good time to keep that in mind. Motivation is thin, so don't waste it. There is a lot of pressure on being perfect, so look to the liberation in imperfection. Set yourself up for repeated successes. Train to feel good. Put yourself in a position to hit the ground running under control when the new year drops. Thank you for listening to our podcasts. We really appreciate you and wish you and your family a Merry Christmas and a Happy New Year. Topics: Fake work Stock Traders getting lax No man's land for training Wasting motivation? New Years Day on a Monday Choice Days New car or used car Brand new bike lessons The liberation in imperfection Self sabotage Unsustainable progress Great is the enemy of good I'm doing this to feel good Attainable goals Setting up for repeated success What's wrong with feeling good? "I just don't want to get behind" Exercise is supposed to give you energy Stop Short It's "easy access to the downward spiral season" What was old is new Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

You can support the podcast by getting some awesome C26 Gear! Thank you for listening. The range of emotions we face after a single workout can be staggering. Sometimes it can seem like the end of the world or the best day ever, but today we look at why these feelings shouldn't dictate the big picture. We talk about deception tough training weather, even when you think you feel great. We talk about mental toughness and micro recoveries throughout the day. We look at reacting slowly when you want to find the truth. We all have stress building in the undercurrents of our lives and it's important to recognize what's going on below the surface. We get into tackling challenges and really learning from your mistakes. Also understanding zone 2 pace vs. zone 2 effort. Control expectations and stay in the pocket. Thoughts are fleeting . . . let them go. Topics: AKA Divining Rods Micro recoveries Tough training weather Heat vs. Cold How does your body respond? Ideal running conditions The body works hard to heat and cool It's all about how you use energy Usual Zone 2 pace . . . or effort? Build mental toughness Learning from mistakes Making macro decisions on micro feelings Don't go pedal to the metal then slam the beaks Crappy attitude . . . why? What's building your background stress Thoughts are fleeting . . . let them go Know your weaknesses Think through what went wrong Expecting too much Momento Bad yelp reviews Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com