Crushing Iron Triathlon Podcast

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]

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]