Crushing Iron Triathlon Podcast

(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

Are you working on the right things for long enough? Today, we look at base, build and peak phases from the perspective of different athletes with different backgrounds and personalities. We talk about building training in a way that keeps you engaged, but also moves you in the right direction over the course of a year. We look at why one of our goals as athletes is to figure out how to become a fan of "boring" in the sense that not much replaces a strong aerobic base in long course. Can we figure out how to love what we hate and do it more? That's usually a good sign of what needs to be worked on. Also, having the confidence to be creative with training to make it more enjoyable. What about blocks with no recovery weeks? Can you be dedicated to aerobic work? Maybe need less peak training? Tons of questions and observations about how we approach a season and how you can get the most out of your mind and body. Topics: Best and worst Christmas Gifts Water sticks? Practical training for individual athletes Base, Build, Race Specific (Peak) Train so you can train like you need to train Periodization is about progression Peaking on one day 4 years building for the Olympics? Wow Be a huge fan of "boring" Build - strength Peak - increase intensity Airing grievances When is the phase going to transition?? The problem with planning a full year Figure out how to love what you hate Getting uncomfortable Reverse periodization Confidence to be creative No recovery weeks - 10 day weeks? Dedication to aerobic work Hansel and Gretel Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Change, both good and bad, can be hard to recognize because real change happens over time. Today, we look at how to appreciate the actions you take, even though they don't seem like much right now. How do we know that we're improving, getting stronger, or moving the right direction? Sometimes it's about shifting your "satisfaction perspective" and knowing what's best for you. We get into diet changes, building strength, getting faster, and recognizing things that truly make us happy. We look at being an advocate for yourself and recognizing your trends. We talk about why being "fit" doesn't always mean someone's "healthy." And we talk about the difference between looking and seeing something. The clarity of what's real and what's not. Topics: Growing when you have the opportunities Over the road trucker When tears are shed The Coach/Athlete relationship is personal High burnout rate for coaches AND athletes We all want return on investment It's hard to recognize slow improvement Being "fit" doesn't always equal "healthy" Overall health is the goal Creating your best life? What is happiness? Shifting perspective on satisfaction Development is long-term Gradual change isn't "exciting" Bad diets with good people Empathy - Advocate for your life Don't absorb what's going on around you Recognizing growth When you become unrecognizable Constant decisions Recognizing your own trends When we look but don't see Slow down and you'll soak it in Everyone wants to do sooo much Things are never going to be "perfect" Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Run Camp is always an "awakening" of sorts and today we recall the dark places and ask, how much are we all leaving on the table? Everyone at our camp last weekend went out of their comfort zone. When we take these actions we usually thrive and come out learning something important about ourselves. We talk about embracing hard things, believing in yourself, and dropping the complainer mindset. We look at the power of doing hard things and surrounding yourself with other people who will help you fuel these challenges. But we also get into the unenviable toughness we gain when we're alone with our thoughts. Figuring out ways to get something done when it seems nearly impossible. How far can you push yourself when no one is around? Look into approaching workouts from a perspective of the challenge rather than the time. Topics: Run Camp Experience Sport that's overcomplicated The Stage Race 10k Feet & 50+ miles Marketing the easy life The low complaining bar Embracing something hard Excuses Attitude is contagious Surround yourself with tough people Sticking your nose where it doesn't belong Chipping away fear The changing moods How much are we leaving on the table? Staying in the moment? Embracing a real challenge Lonely stretches Nutrition - Hydration Working through thoughts and emotions Soothing pain Underachieving Neuromuscular development Comparing hardships and grief Unspoken understanding The body adapts Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Solid questions from our listeners today. We get into how to handle this off season with regard to strength, durability, and what is "triathlon specific" training. We look at cross training, load balance, and how to get better at "going to the well" so you understand it and build confidence. Is it more important to work on your core, or upper, or lower body with supplementary work? Finding the best running shoe for you. And, is swimming and cycling more ultimately the simplest solution to better long course racing? Topics: The Off Season leaves more time to "think" Struggling with finding good running shoes? Biggest pet peeve in endurance sports Mixing in strength training for off season What's most important: Core, Upper or Lower body? Run pacing Leaving your race in training Stacking logs for the fire later You can't run more if it's not easy Learning by mistakes Don't be afraid to "go to the well" Training stage fright How much off season "triathlon specific" training What are you most confident about? Do things that make you fitter Wayne Gretzky and cross training Balance your load What is triathlon specific?? Are you having fun? Volume benchmarks for improvement The return on swimming It's not really how fast you are Is more cycling the easiest long course solution? Keeping durability Where do you find fun Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

(This is a re-post of cast 633) "Opportunity is often missed because it is dressed in overalls and looks like work" – Thomas Edison Ever fear the regret of not living up to your potential? Today we dig into what work looks like in your training and your life. "Work" often has a negative connotation, but it is the essence of what makes us who we are, both as people and triathletes. Not only that, it is rewarding and can be fun if you have the right passion and purpose. We also look at seizing the moment to find breakthroughs in your training. Our bodies tell us long before they need to do something and it's up to you to recognize the opportunity. The work and the challenges ARE life. To get better and find more satisfaction, we need to take calculated risks along the way. We also need to develop healthy fears so our Sophomore Slumps don't last for several years. Topics: It's not about the result, it's the hard work The benefits of hard work When going rogue is good Taking chances "I just felt like I needed this today" Know thyself Is there Risk? Is there more reward? The body tells you long before It's YOUR journey Why do you feel like you need something? Measure you're own intent Taking risks No one is ever done Opportunity is often missed because it shows up in overalls and looks like work Winner's work Negative connotations of work Healthy fear Sophomore Slumps that last for years Appetite to work hard for passion and purpose Community "Why do you do Ironman?" Coaching Inquires: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Today is about digging deep inside as an athlete and a human all with the mission of a happy and healthy life. Many times we know the right things to do, but for some reason we don't follow that path. We look at 6 topics of Stoicism and how they relate to triathlon. We get into positive thought patterns, humility and discretion, moderation, staying out of the future, being grateful, and avoiding complaining. We tend to look for ways to fix specific problems, but most of the time it comes back to fixing how we think and act first. It's also hard to recognize progress along a journey of self-improvement, but if we take time for gratitude things seem to be a little easier along the way. Speaking of gratitude, we're very grateful for you and this podcast. We wish you all a great Thanksgiving with your family and friends. Here are the 6 topics we discuss: Don't speak ill of yourself. Don't boast about self improvement. Don't be a glutton. Don't be too focused on the future. Don't be ungrateful. Avoid complaining for a happier life. Sub-Topics: An Hour A Day Will anything ever be good enough? The greatest week Our favorite Thanksgiving food The integrity of your plate Stoicism - Feeling under control 10% theory Built in Excuses Capture the moment with your eyes Social media is tricky Excessive Greed People who live in the future Future tripping Is anything wrong right now? Living in the "what ifs" Choose to be grateful Health is a gift Don't bring problems, bring solutions Stay out of extreme emotions Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Try this . . . strip away the excuses and then figure out why you don't want to take action. Today, we look at being paralyzed in planning and waiting for the perfect moment. That perfect moment is usually right now. We don't control the universe and thinking we do is a sure plan for failure or procrastination. We all face challenges and those obstacles never seem to go away. But they are also your guide. Do what works for you. Find a passion for filling your cup. This is an important time of the year for training, but what does that really mean? Today, we look at how to not waste your precious time. Topics: Turning the clocks back Sleep troubles Micro quitting Look for meaningful opportunities The obstacle is the way Do things that go your way Practice what you preach Stopped in our tracks Be in the moment but don't get stuck in the moment High expectations vs. reasonable expectations Planning for perfection Finland - the happiest place in the world? Is what you're doing setting up for success? Body composition Never judge a day by the weather Self sabotage Heading in the right direction Cutting corners Passion for filling the cup Be like a kid Pay attention to what you're putting on your plate Don't mess with nature - rest and restore This time is important, but not for crushing it Comparison is the thief of joy Bullet proof plan?? Sun is energy Performance pressure When work is always on the periphery How do we disconnect Mode: What works for you Paralyzed in planning Perfection is relative Stripped of excuses The only thing left is action Why wait? We don't control the universe The time is now Bad lighting in dressing room Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is about living, training, and racing to your fullest. Robbie's grandmother passed last week and he shares some of her secrets to life and living. We get into the essence of what matters and how to cut through every day stress. We look at feeling disconnected and the power of friends, family and community. We look at how having a clear purpose is one of the best ways to reduce daily stress. We talk about soaking in the sun and knowing that you're doing the right things without always having to understand the metrics and science. Living a bubble proof doesn't lead to true satisfaction. Topics: Passion for becoming a more fulfilled person Detaching from day to day stress Micro casts Robbie's grandmother passes Hospice - special people Feeling disconnected The essence of life and mortality Knowing and feeling at peace Maxing out life Keep moving Connecting with people and community Not wanting to sit still Having a purpose We are what we expose ourselves to Take a leap and don't look back Removing stress by having a clear purpose Unselfish commitment Cycle of grief Soak in the sun Be proud of your effort Bubble proofing life Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

RE-POST We are attending to family concerns this week, so we are re-posting a popular series, Micro Goals, from a couple years ago. These are timed perfectly for your off-season. Here is the first one on Running. We'll be back with new episodes next week! How do you REALLY get faster at running in triathlon. Today, we go through all the smart, small, and important steps. As we know, Ironman is usually more about who slows down the least than who is fastest. How do you get there? Where do you start? It's really pretty simple, but that doesn't make it easy. Find out the rule of thumb for your long runs and why it's so important to run in a way that leaves you wanting more. Micro Goals - Swimming Focus - #519 Micro Goals - Cycling Focus - #520 Topics: The past is the future Running is pure Marginal gains vs. diminishing returns Cutting corners the wrong way 3 times a week?? You need to run often Rule of Thumb for your long runs How to beat yourself into the ground Progression - Now is your chance Running is the most demanding Heavy impact - being careful Energized vs. Wiped Where do you start? 20/40/60 No need to run over Zone 3 in IM training?? Do you have the engine for speed work? Big engines in Miattas How little you slow down 5ks and Ironman Marathons Accumulated Fatigue The biggest recipe for disaster Hill work No such thing as running too easy?? Keeping up with the Joneses Burning Fat Building strength Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we focus on three key parts of swimming: Balance, Body Position, and Leverage. If things are out of whack, it's a good idea to slow down. Force yourself to move through the stroke in a way that you can master it, then bump up turnover. Swimming is so much about pressure and feel in the water and if your spatula is cutting through rather than creating resistance, things will be out of balance. Are you working against your fitness? Keep the process as simple as possible. Work on one or two things at a time and find that stroke that makes things feel easier… so you can go further and faster. Topics: Now is the time Balance/Body Position Pressure and Feel Forcing a slow stroke rate Following through with pressure Crossover and balance - mid line Scissor kick Legs following/mimicking arms Moving against yourself Sculling Precise and purposeful Bumping up stroke rate Sweet spot Beyonce or Elaine? Metronome Body positioning High vs. low in the water Head and body Too deep on catch? Relax Kick more? Drills that are valuable Trust the stroke and don't be distracted Become more still Building fitness over speed Working against your fitness Going east and west to go north Unlock your fitness Leverage - the key to power EVF Shoulder above elbow over wrist Petting the kitty The hot stove High hand Elbow hits the water first Shallow strokes Momentum - leverage- sinking Fix one or two things at a time Swimming elevator pitch Not 25 things at once Feet and legs - last Actions speak louder than words Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com All Episodes from our How To Not Suck At Swimming Series: 1- Episode 12 2 - Episode 20 3 - Episode 125 4 - Episode 126 5 - Episode 236 6 - Episode 365 7 - Episode 484 8 - Episode 537 9 - Episode 657 10- Episode 658 11- Episode 683 12 - Episode 727 13 - Episode 728

Today we look at how to be faster and stronger in the water. Good news, there's a lot of great ideas here to make that happen. Bad news, actions speak louder than words. Many of us like the "idea" of getting faster, but will we put in the work. Lucy Charles swam 50k a week to give her a minute or so edge. How much will you swim? We also get into Knowing your flaws so you can work on them. There are so many moving parts in swimming, but often the best solution is just to figure out your weaknesses and adjust. And finally, are you "slicing" through the water or actually doing work with your hand and forearm? We take a deep look at what this really means and how to stop from spinning out in the water. Topics: The worst Halloween candy Swimming is usually the hardest to master Something has to click The plastic ball drill Actions speak louder than words No swim background? We like the "idea" of getting faster You have to invest the time Are you fit enough for your turnover? Higher intensity/shorter period of time Know your flaws and body type Running analogy to swimming Cycling to swimming Walking to swimming Swimming is about taking things away Fitness vs. Technique adjustments Slicing through the water Just because your arm is in the water . . . Im working hard to go nowhere Spatula analogy It's about pushing water back Spinning out in the water Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com All Episodes from our How To Not Suck At Swimming Series: 1- Episode 12 2 - Episode 20 3 - Episode 125 4 - Episode 126 5 - Episode 236 6 - Episode 365 7 - Episode 484 8 - Episode 537 9 - Episode 657 10- Episode 658 11- Episode 683 12 - Episode 727 13 - Episode 728

We know training and racing and life can suck at times, but a large part of that is building the skill of resilience. That doesn't mean everything should be a constant grind that makes it all miserable, though. Today, we talk about the importance of pushing through and testing the limits, but choosing the right times and learning along the way. This sport is a complex puzzle and learning to build clusters that fit together is the right strategy. We all want to race well, but shifting perspective about our "why" can make everything more rewarding. The best memories are usually when we fought through the biggest challenges. The concept of resilience is different for everyone, but the essence is the same. Facing things that are hard and maybe even scare you is the way. Doing things nobody can take from you. Change the world one person at a time starting with yourself. (We also talk a lot about halloween candy rankings). Topics: Halloween Candy Swap Laying on a cold beach Unleashing confidence Working on the chin up Resilient sessions We all tend to look for "easier" ways When we had pagers Pain begets pain Soft or content? Unlocking mental toughness Picking spots for testing resilience Do hard things Do you know your true ability? We all want to race well . . . but . . . This is a complex puzzle Find clusters of things that fit together This could be Mike's mom's favorite podcast Will we look back at one race or the entire career? What are you learning from racing and training? One hit wonders Resilience is different for everyone Don't take your health for granted When we lose perspective Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

The off season is where the greatest dreams go to die, so if you really want to fix something or get better, now is your chance. Today, we talk about how a lot of athletes are trying to fix a problem that doesn't exist, but don't work on something that's actually broke. Both Mike and Robbie talk about their struggles in this area and how they are addressing them, because now is the best time. We get into how and why it's best to uandercommit and over deliver vs. the opposite track that most take. We look at resilience and how it has to be practiced or you won't have it in a race. We also look at the concept of failing to learn and grow. We also talk about why losing fitness is actually good for you. Topics: What if there's nothing to freak out about? iTunes review Free up emotional and mental space Don't change for the sake of it . . . but Now is the time to fix something if it's broke Square pegs, round holes Robbie's training struggles When there are no set "off days" for a coach Overcommitting to races Fit the training plan around your life Country strong Losing strength The best thing you can do Right Now Get stronger to feel good Nutrition focus? Does it make you faster? Look at racing as a chess board Losing fitness is good for you Demanding Days off Work things in throughout your day Give yourself more energy Undercommitt/over-deliver Most athletes overcommit and under deliver We learn when we fail We grow when we fail On resilience session per month? You have to find the ability to dig out of tough spots on your own Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Even when they're losing, you just get the feeling that certain teams are going to come back and win. It's that winning culture insilled deep in the program. Today, we talk about how to create that winning culture in yourself. It's not an overnight fix and we'll look at the power in little things on the way to making yourself a powerhouse. Great teams don't force things, they don't sweat the small stuff, and they certainly don't give up. Lots of good nuggets here about training yourself in a way that let's the body figure things out on its own. Imagine looking back two months from now and seeing real gains, but not noticing much along the way. Let the body adapt and get out of its way. Topics: Taking baby steps The power in little things Body Adaptation Shocking the system Making things attainable Overcommitting Introducing good stress When the body craves Let the body take care of things on its own It's not volume, it's behavior Not forcing Feeling shame at missing It's a Hack and I want it now world Holiday stress Lack of confidence or proof to remember? Annoyingly conservative progression Warming up Stop trying to change what works A form of distraction Changes are a form of distraction Cutting everything out Do you trust how you feel? Exact same routes In session re-start Let thoughts and feelings flow through and not stick When everything is win or loss, but a draw is okay Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Lucy Charles-Barclay goes wire to wire at Kona in a performance for the ages. Today, we look at tons of the little details we saw on Saturday, including pacing, strategy, nutrition, and straight up toughness. We also talk about the broadcast and a lot of the good things Ironman is doing for the sport. We get into the chess match on the course, Lucy trusting her instincts on the swim, and her decision to take control on the bike. There were tons of little stories sprinkled into an amazing race that athletes of all skill and experiences can learn from. What do pros do that can make YOU a better triathlete. Topics: Our prediction wins and losses C26 is the Madden cover of triathlon Ironman is a tough sport for a mainstream watch Production value discussion Ironman racing is like chess Strategy over drama Understanding swim current Did Lucy make a conscious decision to put the pressure on Knibb? It turned out to be a 140.6 mile time trial Dropping bottles The penalty tent incident Running through pain Haug is a machine on the run Why Taylor Knibb was so impressive Bike position can make the difference Getting through your marathon pain Dan Lorang Using your free time more effectively Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, we start with some of the moves Ironman is making from a product perspective and discuss why they seem to be good calls. We look at the pros and whether or not they should be the marketing angle for the sport. Then we get into this year's Ironman Women's World Championship. We define the contenders, talk about how the race may play out, and why there could be chaos on the bike. Will the runners be able to stay close enough to top bikers? Will there be too much separation in the swim? How will the run unfold? On paper, tons of variables make this one of the more intriguing races we've ever seen. Plus, Mike and Robbie's podium picks. Topics: Ironman New Announcements Is Separate Men and Women's Racing good? What's going on between Ironman and KONA? Ironman Pro Series Investing in the Pros The Contenders at KONA Could this race be chaos? Top 3 Out of the water What situation out of the swim could mean game over What's the gap the runners can give up? Will the bike be a panic? The old guard v. the upstarts Allen and Scott Who leads the bike? Robbie's Picks Mike's Picks In Ironman it's not if, but when, something will go wrong and then, how will you solve it? Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We can have big dreams, but the way to get there is by taking small, consistent steps. Not too high, not too low. Today is back getting rid of things that suck that energy dry. It's very hard but how to we make our world less noisy and calm an overactive mind that can pre-dispose us to patters of self-sabotage? Today we get into training habit changes, addiction to pain, and playing the blame game. We all do this shit and there's nothing wrong with getting it in the open. We need energy to be effective and stay consistent in training. Ego and insecurity cloud judgement. Get out of your own way. Topics: Perfect Swim Weather What's the best water temperature? Not too high, not too low Most stacked Kona field ever? A world less noisy Excuses time three Over active mind Can't think about much in the cold. Keeping energy as we get older Triathlon training can be very simple The wind, the sun, the rain Playing the blame game The quickening of life Coach . . . I wanna qualify for Kona Are you ready for a 2-3 year build? Start with habit changing Goal: Be consistent Habit of stopping short? Addicted to pain Skip all week then go long? Self sabotage patters Just because it's offered doesn't mean you need it Blaming your race on nutrition Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

In a world with millions of distractions, it's up to us to figure out what we really want out of life. Training and racing can be a great compass, but we have to shut off the noise and figure out internal motivation. Being accountable to ourselves is an easy concept, but difficult to master. Today we talk about figuring out structure and finding solutions to the real problems that keep us away from training and doing things we really want to do in life. Chasing perfection often turns into procrastination so we look at anticipating imperfections and keeping our eyes and momentum on the honest journey. Get back to the fundamentals of the sport and your life. Topics: Accountability to yourself Things are easier than ever, but harder than ever Simple lessons from structure Finding solutions when they don't seem to be there Changing your life for the good Internal or external motivation? The amount of distraction in this world You pick up your phone, then . . . The most valuable thing in our lives Being aware of what's really going on The most frustrating time for athletes Low level irritability The "perfection" attitude When perfection equals procrastination Anticipating imperfection Get back to the fundamentals You keep you accountable People who argue Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Being fresh, fit and energized is VERY underrated. Today we look at a common loop triathletes get themselves in when they are not paying heed to the truth of nature. This is the time of year to build habits that work for you next year, and frankly all the time. There's nothing more powerful than looking forward to training and today we look at ways to get there. Training for 3 sports all year long isn't the right formula for everyone. Frankly, it can seem overwhelming and today we look at why focusing on what feels right and good will help build your overall goal, which is fitness. We've said it before, but having a well-trained, fit, and energized 70.3 athlete is much better than an overtrained full athlete. If you love this sport and want to be in for the long haul, keep this in mind: Being overtired is overrated. The best track is a slow and steady burn. Topics: This time of year Nature doesn't lie Fitness is fitness Stress is stress Wallowing in the past Transcend and include The weight of stress Gaining fitness or gaining tiredness Craving structure Global life stress Coach the person, training the athlete Right now it's all about enjoying it Single sport focus What gets you the best results? Wanting to be perfect 30 minute runs Hopping on the bike and not knowing Removing the stress of not being good at all 3 sports Year round swim, bike, and run Rounding out the entire athlete Overtired is overrated Poster child for under training Long or sort game? Promote recovery Wire yourself in a way that teaches consistency, recovery and restraint Time for 40 but not 20? Everything matters, but do it slowly Recognizing progress That extra 2 miles can crush you Bing fresh, fit, and energized is very underrated Getting better returns on your race A slow and steady burn Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Topics: Sweat Tests Millions Alex Harrison - Saturday App Dependent on wearables and tests? Thinking and making your own decisions You can't be at your best when afraid Body chemistry and health The funniest things we've heard/seen on the race course Are LOLs real? Mike talks getting over swim anxiety What's the best pre-race meal? Getting in the water before your race Favorite inspirational movies Intervention Is your inspiration internal or external? Body adaptation Muncie 70.3 back to July Our thoughts on Run Power Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is a grab bag of awesome topics. We look back after 7 years of podcasts to decide if/what we regret saying. We talk about changing coaching philosophy. How long should you recover after an Ironman? What should you do? Not giving into post-ironman temptation. The #1 challenge after your Ironman. When to switch from road bike to TT bike. What is proper finish line etiquette (this one gets interesting). Mass swim starts solve a lot of problems. Moving past a DNF. What podcasts do we listen to in our free time? Who is poised to win KONA Topics: Fall Hoodie Ritual With over 700 podcasts, what do we look back at and regret? Biggest changes in our philosophies over the years The temptation to change has never been higher Recovery time after an Ironman? 400 mile bike relay Will Mike do the double challenge next year at Wisconsin? You think you're ready but you're not The #1 challenge after an Ironman Road bike to TT - when to make the switch? Finish line Etiquette Who really gives a Fk* Mass swim starts Moving past a DNF Bad races as fuel What podcasts to we listen to? Who is poised to win Kona Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we look at injecting your late season race/training with a little positive mojo. We look at the positives and the tough spots you might face and how to get through them. Seasonal EPO, Late season FOMO as others sit around watching football, and understanding the emotional swings of peak training. We get into excitement vs. fulfillment so you can have a better perspective on your upcoming race. We look at how hard things create breakthroughs when we least expect it. We talk about overly ambitious goals and why they can be a good thing. We also remind you that every single race is HARD. Be ready for the challenge while you're out there. Choose strong and steady over Epic as you benchmark. And finally we go down memory lane on Louisville. Mike's humble beginnings. Robbie's rocky period. And how all of this has come together better than we imagined, or maybe even recognize. Topics: Even perfect days are messy New York, Chattanooga, Augusta Sundown Swims Louisville is Back Every race is hard Seasonal EPO Late Season FOMO The hardest Ironman you'll do is the one you're training for now Healthy level of fear and self doubt 100% jacked The blame game Overly ambitious Goal? - go for it. Greatest time of year for training Isolating sport to the 10th power Emotion and motivation levels Excitement vs. Fulfillment Something new always gets old How to find new in the old? When you're tired you need more The mood swings of peak training You're doing it for the right reasons. . . remember that Hard things create breakthroughs Trains and training Slow Burn Reaping rewards from the journey Race day is graduation Body of work - Remember what you went through The leverage of a completion of a race No one's guaranteed a good race day We're hardest on ourselves Chasing EPIC How many highs and lows you go through There's no hiding from race pain Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

The best ability is . . . availability. Today we look at triathlon as a year round sport and why now is a great time to start working backwards from your goal. A lot of us are "all in" or "all out" this time of year, but staying with the program now makes everything easier, and more effective in the future. Now is the time to stay in the game and build the base you want to work from next year. It's like studying for final exams in small doses instead of cramming each year. Figure out what makes you excited and work on that. Put yourself first right now. Create that "don't think about it" volume. Take care of nagging injuries by working on body mobility and balance. Set yourself up for wins now. Be available. Be consistent. And be way ahead of the game. Also, we talk about Louisville being back on the table for racing. Topics: A race with a special feeling This is a year round process Don't bow out - Let it sit Bring back the oldies and the Heat LOUISVILLE Unfinished business Hoodie on - Locked in Writing books This is the time! Get in run shape right now Do you need a break or reason to rebel? Triathlon is whack a mole De-training is part of the program Build the base now that you want next year Long rides and runs are relative It's best to have the aerobic ability first The FTP Trap The "don't think about it" volume All in . . . or All out Time to focus on you Injuries and out of balance Solve next year's problems now The best ability is availability IM Louisville memories Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, we talk about late season races and post-race strategy for getting stronger and faster. The tendency is to get right back at it, but it's better to step back and peel the onion a little to figure out the best way to improve. The off season is a time for regrouping, re-focusing and being a little creative in your quest to get better in manageable ways. The goal is to really find joy in training so it becomes something you look forward to. You can't do it all right now and the good news is, there is time. Time to do what you enjoy. Time to build unshakeable confidence while balancing all the other things in your life. You don't have to do the Ironman dishes right now. Step back and focus on things that you enjoy. Get stronger and better without regret and disdain. Don't trust all your feelings right now. You've gained a lot this year, and now you can create a re-start that energizes you and makes you stronger and faster next year. It's a process, and we can only live on "fake belief" for so long. Topics: We all have our addictions . . . How do we get better? A case of "the buts" Robbie's post-race notes Lewis Litt Dax Bakken - GoFund Me link for his family - https://www.gofundme.com/f/dax-bakken Sam Laidlow post NICE interview Doing things that we love Not living our best lives We can't "what if" Getting ahead of your late season race When can we talk about next year? Finding time to re-energize The sky is falling Never felt this good in my life Finishing bone dry Peeling back the onion Start right now Sometimes things don't link up What seems reasonable? Building your continuum Picking the right race and time of year A creative off season Start at the end and work backwards Marathons "I gotta do it now" Our training plans Staying in the game Stop and do nothing for a minute Don't have "fake belief" Undeniable-under-the-radar confidence Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

What a weekend in Madison! C26 brings home 2nd Place in the Tri Club North American Championship and 3rd in the 70.3. Big shout out to our team and great racing. A year after the worst weather in IMWI history, we were delivered a perfect day and lots of amazing performances. We get into what we experienced both on and off the course. We talk about the intensity of the bike and how hard it is to get the run dialed in. We look at how slight mistakes add up over the course of the day. We get into how long you need to run before Ironman and it may surprise you. We also look at self doubt, building new gears in training, and talk about why you are capable of way more than you think. And Mike talks about overcoming his race and bike mechanical that turned a great day into a long march of survival. Topics: Jam Packed Race Weekend No more complaining, please The "intro" t-shirt Mike's mechanical Slight mistakes add up It all comes down to the run On course bargaining with yourself Anxiety usually comes in the swim or bike Getting to the run . . . How long is it going to take to finish this run?? Sneaky difficult run course Finding your why while in a race Balancing mental and emotional resilience Burning all the biscuits in training Measuring belief Creating a new gear in your training You are capable of WAY more than you think Be strong to life others up in life Stronger and faster is the goal Self doubt is okay . . . to a point Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

It's easy to forget what this sport means to all of us, and sometimes it's good to go back to the origins of our why. Today we talk about the phases everyone goes through and how easy it is to let negative thoughts rule our emotions. We get into channeling our thoughts in the right way in training and racing. Taking on your race in digestible chunks. We look at how easy it is for the mind to get ahead of our body. Searching for growth, navigating back to baseline and the power of hanging in the middle. Not too high, not too low. Anxiety is normal, it's up to us to say f*ck it, we're moving into the fire. Smile, relax, and enjoy life. Topics: Serenity Now Life goes fast 38 Grand Slam Semi-Finals Remind yourself what the sport has given you Putting hard things in your life People in triathlon are searching for growth Focusing on one small result Doing things you didn't think were possible Anxious is normal Racing as meditation Using positive and negative energy the same way Recycling negative thoughts Digestible bites in racing Memory connects in a chain Mind getting ahead of the body Smile, relax, and enjoy things Navigate back to baseline Hang in the middle Not too high, not too low Lickity split Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com