Crushing Iron Triathlon Podcast

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

What will you do when you hit a tough spot in your race? There will be many of them and we all have to negotiate with ourselves on the fly. Don't believe how things feel right now (good or bad) because it will change. Racing allows us many chances to figure things out. To not think about the wrong things. To be resilient and get through because that's why we signed up. Racing is never easy so it's up to us to find resolve in the muck. Find joy in your resolve. When a tough situation comes up, ask yourself, "how do I want to remember this?" Enjoy your longest supported training day and feed off the course energy, but also remember, this is largely about finding fun in your own breath. Topics: Dealing with race week Distractions NICE World Championships Taper week Tennis and Bench Coaching Athlete empowerment Thinking through situations to figure it out Incapable of trouble shooting The ability to have fun Confidence based on proximity Have I done enough? Is your confidence growing as the race nears? Not making definitive decisions Resolve and resiliency The loneliness of triathlon We forget that this is how it is Negotiating with yourself How do you want to remember it? Regret or resilience? Have fun in your own breath Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, it's all about how to handle race week. We have over 40 athletes racing at Wisconsin, but this holds for all race week. We talk about what we've learned at our many pre-races and how to be calm, relaxed, and ready… both physically and mentally. We get into the best time to show up, check in, and how to pack for the least amount of stress. We also talk about driving the bike course and the important things to focus on while you're out there. We look at pre-bagging transition, nutrition prep, and carb loading. Where and when should you eat? How to not get stressed about dining options. We also talk about shrinking your circle on site, recognizing positive energy, reducing negative, and how to avoid the chaos of real life Facebook groups. And we talk about your pre-race swim and how to set the tone for a great race. Topics: As the race nears Racing Facebook Groups Old race week habits New race week habits Get there as early as possible Packing - Un-Packing Pre-planning transition Pre-Bagging Race Acclimation on site Nutrition prep Trust issues Melting anxiety Food research for dining Carb loading Reduce or eliminate race week driving Should you drive the course? What to look for if you drive the course Rough roads? Turns? Avoid real life Facebook groups Shrink your circle Differentiate between negative and positive energy Practices Swim - DO THIS! Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

More awesome questions today, starting with taper discussion and going through back to back threshold sessions. What happens if you have a big setback before a race? What if you're dealing with nagging injuries or soreness? Are you a strong runner or a fast runner? How should you approach the bike in each case. Is it easier to chase the clock, or fend it off? How do you build confidence as you get closer to your race? Creating smart variation in your training. Is your default to always do more to build your race confidence? How to experiment in training. Listening to your body before your ego. When does it make sense to go rip the bike? Talking treadmill vs. running outside. When, why? How to keep things fresh and fun. Topics: 3 Taper buckets Focus on your wins Dealing with big setbacks before a big race Tendonitis, ongoing pain . . . Mental confidence Overtraining as your confidence builder? Double Threshold days - with examples Heavily monitored training vs. winging it Strength, durability and intelligence in racing Long threshold bike coupled with short threshold runs Listen to your body, not ego Driven by lack of confidence Slow runner? Strong runner? Chasing the clock vs. fending off the clock Racing is experience and experiment Treadmill vs. running outside Don't force yourself to always train the same way Keep things fresh and fun Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Good questions from the group today. We start with understanding how this heat affects us and how we can handle it better in workouts. We look at cooling down on the fly and when it's not possible. We talk about what we would do if somehow we were running the Ironman brand. We talk about swimming in the ocean and/or with big chop. Strategies for current, waves and other people in the way. We look at negative splitting workouts and talk about it from an effort perspective as well. Settling in on your swims. We also talk about watts and whether or not you should try to increase them at the end of a 70.3 or Full. And, we get into bike fit, position, seat angle, etc. and look at how all of these things affect you on the run. Topics: When the heat just gets into you Cooling down while moving . . . possible? 5 year plan if we were CEO's of Ironman Condense the amount of IM races? Grow the sport from bottom up The corporate numbers approach vs. customers Drop the double World Championships First time Ocean Swim? Dealing with current Battling waves and chop Going from cages to clip pedals Approach to hard sets in the pool Negative splitting by effort Race prep sessions Learning how to settle in on your swim Lactate shuttling How to gather yourself while moving If and when to increase wats on your 70.3 or Full Will we ever swift race against Ellyse? Cycling mixed in for marathon training Seat angle and tight hips on the bike What else does bike position effect on the run? Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

A lot of athletes are closing in on their big race and for many it turns into freak out stage. But we're here today to remind you to keep checking boxes. Race energy can be calming and energizing if you channel it the right way. Positioning "race day" or other athletes as competition can put you in the wrong mindset from the jump. Think of the day as being with the peloton. Hundreds of other athletes inspiring and supporting you to get to the finish line. Today we look at how to stay focused in your last big block, your taper, and on race morning. It may be a race, but the day is all about pace. Start working through your anxiety now. Practice race moments while you have time. Learn how to go out at your own pace when the rest of the field is trying to distract you. Roll with the punches. Stay in your own box. Use the side of your magnet that attracts good energy instead of repelling it. Topics: Freakout stage Heat theory PTO Proof of swim time Excellence. How can I be excellent today Looking others a an "opponent" Using that competitive energy the right way Calm to intense It's cool that we're doing the same thing together Magnet - opposites repel Either dread or look forward to exercising Work with other athletes Go out under control Complaining begets complaining The power of being calm Using energy to be successful on race day Visualizing what will happen is success Work through anxiety "How cool is this?" You are an I-ron man. Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

There's nothing better than being excited about the day's training. So, how do we keep that feeling alive all year, or at least, more often? Today we start with a little state of Ironman discussion. Fulls cutback… 70.3's on the rise… and maybe why. Then we look at the mindset of athletes and how they think of training and racing. Hard things might suck at times, but we can use them as a compass for life. We offer a lot of thoughts on how to take the rigidity out of training and make it more enjoyable. Your plan isn't written in stone and it's important to understand your body and how it feels each day. Be open to going longer if you feel it. Be okay with going slower or shorter. There is mystery in the training cycle. Some days we don't think we have it and we do. Other times . . . Be aware of what's going on, give yourself some love and flexibility. Find purpose in what you do. And what you're training for is just one day. Save a little pain and effort for the race. Topics: Hoodie weather for Mike State of Ironman Full decline? 70.3 Increase? Too many races? Athletes that overcommit People seem busier than ever Do you NEED an event on the calendar? Keep doing the hard things as your compass Burnout Keeping an even training schedule year-round Why do you want to race? Do things with a purpose It's one day Listen to the body, and understand the body Goal: Look forward to training tomorrow 2 hours or 2:15? Average to stay steady Go slow until you like it again Cleaning the basement during recovery intervals? Be creative and find your way Run/walk Epitomize flexibility How long you running today? "I don't know." Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Be the best of who you are, not the worst of who you aren't. Today, we talk about the importance of marginal gains in training, and life. Why do we do this sport? To get stronger, more resilient, and build the foundation we take on this journey. We talk about shifting our perspective on gains and comparison. There's a lot of power in marginal gains, and frankly, they are the key to better racing. No more beating yourself up because you're not "fast." Fast is relative in endurance sports. It's about how little you slow down. You can't go back and fix training, but what you can do is train for a better understanding of your effort and execution. Focus on recovery and being the best you can be today. With love to Somer and her family. Topics: When the sole motivation is a race Life is 24/7/365 Total separation from the sport 1:11 Ratio The healing process Everything is about gains and comparison? Mental and emotional de-training 3% better Food is food When we tend to beat ourselves up One more mile The performance pendulum Over analyziing decisions "I woke up this morning and this ride was sh*t" The gift of acceptance You can't go back and fix training Control in the moment Effort and execution Training the mind for execution and effort The best we got some days (or years) Sam Laidlow Ozzie Smith Under recovered The best of who you are, not the worst of who you aren't Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Whether you feel behind or confident going into your race, this podcast is for you. Today, we look at the most important things you can do in your final training block to be ready on race day. We look at the demands of the swim and how you can prepare with your last month or so of training. We talk about the importance of the bike, including strength, ability to stay even, and how to stay away from too many surges. We look at stress, lactic build up, going from coasting to engaged, and how to balance your bike effort for 112 miles. We also look at the run and talk about why it's so dependent on a good bike. And finally, if you're behind, we talk about the most important parts of getting yourself into the strongest position possible on race day. Topics: Is it hot or cool? Can you handle the heat? USAT Worlds You can't win on the swim, but . . . Crossfit Games Big Gear Work Swim preparation From the torso up Legs take up a lot of oxygen Having different swim speeds/zones 2nd loop will be choppier The pre-transition feeling Crotch rockets in traffic jams Smooth and in control on the bike Best bike day - even riding Average and normalized power Turns and surging Cornering Stress - lactic build up From coasting to engaged Strength on Strength on Speed Mentally strong Off the bike to the run If you feel behind . . . Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we go through what we learned at our Wisconsin Camp this last weekend. We look at things like the "walking the plank effect" and how to build confidence by just showing up. We get into how we all crave validation, but sometimes it's hard when training alone. We touch on how social media can ignite lingering anxiety. We talk about illness and how to conquer fears of the unknown. We all need emotional re-charges in this sport and why stepping out of your comfort zone is often the best place to do it. Anxiety is energy, it's up to us to transform that into confidence and excitement. Topics: Wisconsin Camp 2024 Lots of new athletes Fall is loaded with Ironman Events Emotional recharges Re-focus your enjoyment We all want to feel validated Talking things through Confusion and the unknown in relation to depression Getting to the bottom of it with our athletes Unknown is intimidating Show up - solve the unknown question Realistic yet fearless Social media and fear factors Hill repeats Do things that give you confidence Don't live in a problem that doesn't exist If you're afraid, performance suffers Swim anxiety Illness I'm not participating in your anxiety Walking the plank effect Afraid of what we'll find out Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We've been watching the World Swim Championships for the last couple days and it has ignited a ton of thoughts on, not only how to get faster in the water, but on the bike and run as well. We go deep into technique and pacing and how all of that translates from swims into longer course racing in general. We talk about mindset of seeking improvement and how to accept little gains as huge wins. We also look at your personality types and how that should affect the way you go after races. We talk about tweaking form vs. counterproductive habits. We also get into how tension can have a huge impact on your speed and look at ways to relax and build better economy. Topics: Swim Championships Katy Ledecky The mindset to stay with something Swimming and Rhythm Even splits Arm Speed and turnover Technique Making things Easier Making it fun so you actually like it Run form and Economy Tensing up on the bike Going too fast or too slow Counterproductive habits Trying to be someone you're not Once you start to crumble . . . . . . . Form isn't coming back Don't force - let it come out First lap of the marathon What is too slow?? What type of person are you? Fly and Die There's always something to tweak Experiment with your pace Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

What if you made "getting into the pain" your priority? Today we look at finding joy in the struggle and growth process. Most of us seek endurance sports because we want to change something in our lives. It's important to remember that and realize success and confidence come from experience. We are literally changing who we are and it's not always easy. . . But, it's easy to chase easy. Today is about figuring out a way to get it done and why some of our worst/most challenging experiences are the real fuel for better racing. Don't be trapped in "can't" or feeling "not good enough." There's no time for a march of excuses. Chase the cobblestones. Find reward in the challenge of getting it done. Topics: Big race weekend! Control your effort and execution Chasing the pain Turning life around Most people seek out endurance sports Making this your life list Courtney Dauwalter Individual Goals Chase the cobblestones Doing things because they are hard It's easy to chase easy Where growth is not Finding a way to get it done Dealing with demons of the past Trapped in "can't" Feeling "not good enough" We are what we expose ourselves to Fear of affirmation Look in the mirror You can't be great at everything Literally changing who you are Forging steel Quiet confidence The March of Excuses Confidence comes from experience The spoon fed grind of the century Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

You probably know we're not much for fanfare, so today's podcast is more about humility, reflection, and appreciating what we have. We certainly realize we would be nothing without you, so we thank you for giving us your time and helping us build such a positive community. Today, we talk about not being obsessed with what we "don't" have and finding ways to find motivation in what we have NOW. Today is always "day one" and with the right focus and not-overthinking, we have a lot to be excited about. We look at why sometimes we have to figure out what not to do and be okay with that. We also talk about how state of mind is a choice and how it really boils down to how you approach training and racing mentally. Don't "look" too hard for improvement and remember that fatigue masks fitness. Close your circle and always ask yourself, why not me? Topics: 700 podcasts, but is one missing? 4-8 weeks out from a race What not to do Obsessed with what we don't have It's awesome to feel good Your state of mind is a choice Try to hit some singles No one is coming to save you Do you need this or want it? Pay attention to the small things How can you enjoy everything? Looking too hard for improvement Fatigue masks fitness Take metrics out that cause you doubt Close your circle How do you get faster? Don't wait, fix it when you can Why not you? Future tripping Strike the match but don't burn it up Stay focused but don't overthink it Unexpected wins and PRs Fitness takes care of itself Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Every triathlete should listen to this podcast. We go deep into hydration and fueling and keep the solutions simple. We look at why most triathletes don't take in enough sodium. We look at traditional sports drinks and explain why they likely need to be supplemented. We talk about too much peeing, hypoglycemia, and extreme thirst and what they indicate. We get into solid foods vs. gels and explain what might be best for you. We talk about fueling on race morning and why you could be setting yourself up for disaster as early as the swim. We also get into how you can dial in your nutrition for different types of workouts. We talk about the root cause of cramping, some myths about high blood pressure, and how our traditional fueling may be at the root of why so many triathletes have a hard time losing weight. Topics: Saturday Morning Fueling App Solving the fueling mystery How much sodium? How many carbs? Is there bad sodium? Under-hydration Over-hydration Blood/sodium concentration Most sports drinks aren't designed for Ironman Extreme thirst Morning of the race Too much peeing How much sodium per liter? It doesn't have to be so complex Solid foods vs. Gels The best thing for your gut A hydrated gut functions the best Fueling by listening to your body Placebo effect Slower digesting carbs vs. fast carbs How many carbs? Training your gut Dialing in your nutrition on every workout Fueling the bike AFTER a swim Possible cause of swim anxiety What causes cramping? Blood pressure and sodium Should your blood pressure be higher? Fueling and weight loss for triathletes Serving sizes Too much water? Contact Dr. Alex Harrison - [email protected] Saturday Morning Fueling App - Search Saturday Morning Fuel in App Store www.saturdaymorning.fit Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This is one of the toughest times of the year. A lot of us are in huge blocks and the grind is real. Today we talk about how toe make that process more enjoyable. How to explore within workouts, how to find more energy for training, and how to get your mind wrapped around the long-range goals. Every workout can seem SO IMPORTANT but we're here to tell you, they are not. Knowing how to adjust and when to take a well-timed day off are huge when it comes to maintaining your love for this sport. Age is just a number and we're all trying to feel younger as we get older. It's not about being soft, know your body and learn how to be strong, resilient, and race ready. Topics: Life on the road Moving pains 2024 Camp Link Age is just a number He's 83 and still racing Let loose and have fun Try something that pushes you High expectations It seems "so important" Burned out mentally before physically Explore within the workouts Race plans No one can predict an "A-Day" If you dread it, tread it When you should stay inside It's not about being soft Knowing your body Being tough Understanding your weaknesses Having PERMISSION Most athletes leave their race in training Tipping the confidence scale The power of a well-timed day off Coaching InquiriesMike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

More awesome questions from the listeners. We start by talking about what we think are the best tri-kits and what to think about before getting yours. We look at injuries and why some people tend to be more injury prone than others. We talk about getting more comfortable on your bike from being clipped in to climbing and descending. We ask each other which race we'd do the rest of our lives if we only had one choice. There's a good discussion on nutrition including our standard approaches to how we eat on the daily. On your left etiquette in training and racing. How to keep your hunger at bay, and is it ever a good idea to just take a week off in the middle of the season? Topics - Dogs and 4th of July Finding the right Tri-Kit Sleeves/Sleeveless? Suck at running? Hate running? Bad habits You shouldn't be injury prone Terrified of clipping in on the bike What makes a great event What race would Mike and Robbie do for the rest of their lives if they didn't have a choice Variety is for the weak Be obsessed with the puzzle Dumb questions Friction between local tri clubs? Nutrition in general Napping Water Hungry or bored or thirsty? On your left etiquette Trying to be perfect Keeping your hunger at bay Take a week off?? Get your life together Enjoy and appreciate your freedom Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Great questions from our listeners and we start with training for a running race while still maintaining your inner triathlete. We look at how athletes have gone from 70.3 to successful marathons. Also, building base for your first 70.3. What if you have tendonitis? Should you keep running? Then . . . we get into a bit of a rant about KONA qualification slots. We look at what Ironman is doing to get more women in the sport. We also talk about the thought that watering down qualification for men and women has made the whole thing lose some luster. We look at local tri-club communities and whether they are growing or declining. And finally, decoding the big ring vs. small ring if you feel the same resistance on both. Topics: When we need your help Wiley Veterans Training for run only races as a triathlete Going from 70.3 to a marathon Building Base - First 70.3 Tendonitis - keep running? Don't choose to stay hurt Hurt? Rest, get answers, figure out the solution Slot Allocation Process What should the World Championships look like? Qualifying for Boston Failure and disappointment can be healthy Chasing challenges KONA Exclusivity Approaching hills on the bike and run Local Tri-Communities Building or declining? Big ring vs. Small ring for climbing Straight chain lines Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Back into the cockpit for another round of how to not suck at cycling. Today we look at how cycling is often overlooked as a technical or athletic discipline. We go deep into high cadence, intensity, balance, and big gear work. We also take a dive into lactic acid and V02 max training. How to do it, why it's important, and how to look at things differently if you're training for long course vs. short course. We get into a lot of methods to develop your cycling economy so you can ride strong, but also get off the bike ready to run your best race. Topics: Cycling fitness and how to build it Swim and Run fitness Technique as it comes to cycling You need to ride a LOT Intensity vs. Riding long Sprint/Oly cycling vs. Long Course High Cadence Big Gear Mountain biking "phase" Be an athlete, think, react Forcing your legs to make quick changes Own your gearing Focus on cycling economy Maximize your pedal stroke Struggling from long course to short course Lactate/Vo2 Max Glycogen or Fat? Turning energy into speed Burning through glycogen stores too soon Energy reserves Big gear work at threshold Why you bonk Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is all about saving watts and energy on the course but gaining as much as 10 minutes in your Ironman bike split. This is basically technical ways to become a better cyclist. We look at riding bumpy roads, preparing better for the course you're racing, and how to get better at handling. We also look at why your bike fit may be costing you major watts and how a more comfortable position can get them back. We talk about deep wheel rims and when you should or shouldn't use them. We get into short course vs. long course approach. We talk about tires and the right PSI, along with how you can find what's perfect for you and your bike. Topics: Riding Bumpy Roads Relax your grip Not about forcing, it's feeling Getting all the fitness out of yourself Ride Outside Sturdy and strong courses Ride similar terrain to race Hill Repeats Soft pedal your neighborhood and work on corners Sight your angle before you get to the turn Best money spent on Free Speed Short course - more aggressive Long course - a little more lax Lung constriction in aero Fall into your bike position Position change to save Watts Wheels - Deep rims vs. Shallow Tires and PSI Gator Skins vs. GP 5000 PSI Charts Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Coach Robbie spent the weekend at one of our C26 Team Races, Des Moines 70.3, and today we look at the racing experience. We talk about the little things that make the weekend a lot more fun for athletes and spectators, including, where to stay, how to spectate and what kind of little things make a big difference. By all accounts, Des Moines did it right and it was a bit of a positive surprise on a lot of levels. Topics: Des Moines 70.3 Course and race changes Park it and Leave it What makes a race spectator friendly? Shuttle buses T1 pet peeves Closed vs. Open bike course Swim course Bike Course Run Course Post Meal Food Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Sometimes we gotta break the mold. Kids are much more creative than adults. Today, we look at ways to train that will be more enjoyable, and even more effective. We look at taking risks and chasing logical consequences. We also talk about flex training and making decisions about your workouts on the fly. We look into creating the ability to get stronger as the session/race goes. We talk about effective breathing, the ability to create one more, and analyzing our current state of tired. Lots of good examples on how to be a little flexible on the f**ck-around and be a better athlete for your efforts. Topics: Learning hard lessons Logical consequences How do you know if you're going hard enough? Flexibility Own Real Time Decisions Creativity Test Integrity of the workout Can't predict how you will feel The best get better as the session/race goes on Think like a kid Tired playing all day One more Andrew Huberman Focus your exhale So much fun in figuring it out Over-analyzing to the death of enjoyment Rip it- have fun Sometimes it's best to not have a plan Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

It's not always fun to have a wake up call. Today, we get into the illusion of seeking dreams without putting in the work. Mike did a Sprint over the weekend and he had to take a long, hard look in the mirror. We get into riding on success from the past, and how 90% of life is just showing up . . . but most people don't do the 10% which is learn from success or failure. We talk about confidence as a crutch, how it's good to have a healthy fear hanging over you, and why we have to own our successes and failures. Eventually being unprepared will wear you down. Woulda, coulda, shoulda, only goes so far. When we have a big, exciting dream, we should go for it, but it ultimately boils down to doing the hard part, which is the actual work. Topics: Des Moines and Eagleman Mike's Sprint wake up Abandoning habits that matter Riding the belief train too much 90% of Life is showing up Getting stuck on your dream vision Not adjusting to hit your goals Riding past successes 24 Hour Rule Athletes and 180 degree swings Cramming for tests and races The Result IS Hard work Woulda, coulda, shoulda, #Didn't All nighter studying Why do you expect what you do? Dedicate to . . . doing your best It gets old going into things unprepared Massive underachieving Confidence as a crutch Acceptance of where you are in training Paralyzed by that "entry into the sport" frame of mind It's time for action The harder you work, the luckier you get "If I get lost, if I get injured, if I die, it's my fault" A healthy fear hanging over you It's my fault Own success . . . and failure. Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Life is a hell of a lot easier when we're not trying to be someone else. Today, we get into how that relates to training. We tend to get a lot of information from the Elite People in their fields, but a lot of times they are so far past us they'll take the things we really need for granted. Today, we get into the nuts and bolts of training, increasing intensity, fueling, eating habits, and general well-being. Too many of us make multiple decisions at once and it can be overwhelming. Find something that works for you and stand by it. Have the courage to be yourself and believe in your own journey. Topics: Don't be someone you're not Transitioning to the heat Dew point, humidity, wind Ramping intensity High altitude and heat analogy Reasons for under hydrating Eating by numbers No hydration before workouts? Workouts are only as good as your ability to recover Two big decisions at once . . . . . . Start out slower in heat Fueling for performance or physique? Stop underfueling! Are you fueling enough to do more? When we get our info from Elite Athletes Sick/Fast Food Theory Fueling before you think you need it Owning your journey Find it. Believe in it. Taking ourselves too seriously Your Race isn't every day 5th Avenue Candy Bar discussion Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Some awesome questions from the group today! We start with training on the bike and how to get better. Riding alone vs. a group. How to push yourself when you're alone. We look at the best way to troll Ironman Facebook groups. We talk about how to train when you have an injury and a race coming up. Mike and Robbie share their biggest racing fears, along with what scares them as they track athletes. We shell ideas on where to start with your first racing bike. Also, you swim great in the pool, but can't put it together in open water… we get things straightened out. How to train if you're injured. Racing back to back days. Smart spends for your cycling. And tackling hills at Ironman Wisconsin. This one would be great for a drinking game. TOPICS: What's up across the globe? ITU Rolling Ironman - How to get better on the bike Long rides solo or with groups? Pushing yourself when you're alone Mental toughness The best way to troll Facebook Groups Dealing with an injury when your race is looming Mike and Robbie's biggest race fears Our coaching fears while tracking I don't have a bike, where should I start? Turning solid pool swimming into fast open water swimming Recalibrating after an injury Racing back to back days Best place to spend your money as a cyclist Tackling hills at Ironman Wisconsin Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we talk about the importance of igniting our own competitive fires. This is more than competing to win. It's about competing against yourself to be your best and putting yourself in those situations. It's about finding ways to get fired up to chase something you want. It's about trusting that you can keep going. We get into how difficult it can be to fuel your own fire all the time. We look at that fine line between being too calculated and letting it rip. The best athletes in the world don't look at their watch when they're chasing a win. They just compete. They Just get it done. Today, we look at how that mindset can help you in training, racing and life. The best ability is availability. And often, that's availability to figure out how to just get it done. It's easier to throw more wood on an inferno than to ignite a soggy log. Topics: Igniting competitive spirit inside you Milos Gwen Jorgenson Rip off a 5k or 10k We try to make everything calculated Brownlee, Neuman, Blumenfelt Kids need more free time Childhood games Robbie's Sprint Race The best don't look at their watch when chasing Racing without a watch Just being a competitor Where does your brain go when you look at your watch? Worry about fighting vs. failing Life is a game of in the moment What does it take to ignite your fire? Constant battle going on against yourself It's difficult to fuel your own fire all the time The best ability is availability Just get it done Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com