Crushing Iron Triathlon Podcast

How do you think about race preparation? Today, we look at ways to get the most out of your fitness on race day. We look at the difference between preparing with accessories and preparing with knowledge that will make you faster. Do you really KNOW the race course? Do you train on similar terrain or simulated terrain? We look at ways for you to dial in your nutrition, but also talk about how the perfect game plan with nutrition can be ruined by bad pacing. We also look at how bad nutrition can be overcome by perfect pacing. Being unprepared equals fear. Are you training with purpose in regard to the race course or just winging it in hopes it works out? There is a ton of free speed out there if you know where to look for it, and we're not talking about aero helmets and carbon shoes. Topics: Running yourself to the podium Chatt 70.3 Largest attendance since the lockdown Chatt 70.3 field always stacked Knowing your race course Getting the absolute most out of your fitness Accessories vs. Preparation Carbon plated shoes Prepare like a pro triathlete Drive the course Don't be surprised, be prepared Train on terrain like the race Nutrition blaming Poor pacing can ruin a race Perfect nutrition can be ruined by bad pacing Terrible nutrition can work with the right pacing Margin for error Guessing at nutrition Pain Massage Caves Do the extra research The more prepared you are in the details Unprepared equals Fear Wondering how your race will go, instead of knowing Doubling up on the stress Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Charles Bukowski said, "What matters most is how well you walk through the fire." And he's right. Today we combine that thought process with how Kobe Bryant built mental toughness by negotiating his own thought process. Racing and training presents hundreds of opportunities to "figure it out" and those are the golden nuggets of becoming a better triathlete. Today, we look at self talk and creating tough situations in training so you know how to handle them in racing. We look into the power of being alone in your head and becoming mentally strong. Get through nagging niggles. We talk about trainers vs. gamers and what sets them apart. Can you callus your mind in such a way that it makes you race better? Layer in opportunities to quit, but don't do it. How do you get through the tough training moments and beat that inner voice that's telling you to quit, or worse, not start. Topics: Marketer's Anonymous The inner voice Listen to Kobe Spend time alone in your head Beating niggles in your mind Mentally prepared for a race Are you mentally weak or ready? Digging deep on the run Figure it out Running without distraction It hurts more to run slow Gamers vs. Trainers What is a race atmosphere worth? Mental warfare What matters most is how well you walk through the fire. Choose to go to battle How are you making things harder? Layer in opportunities to quit What's your mind gonna say? Smart decisions come in all packages Quit talking about it . . . Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we talk about how lucky we are that we chose triathlon at certain points of our lives. It's easy to take for granted, but we get into being able to appreciate how much better off we are because we chose to move. We look how many people wallow in funks when it doesn't have to be that way. We talk about the beauty of feeling younger as you age. We talk about why we do things we know we shouldn't and how to feel good about feeling good. We look at falling into the same traps and how to avoid them. Really, this is a reminder that you have made a choice and it's the right one. Movement is medicine and you can do whatever you choose to as long as you make that decision. No Ragrats :) Topics: Don't Get Left Behind Sam Long We are LUCKY we have chosen triathlon Saved my life Saved my day Text threads instead of lunch Moving to a new office to avoid stairs Feeling lonely and knowing you need something When it feels like you've been hit by a bus Falling into the same traps The Search for Excitement Golf for more active people Aging and getting faster Minimum effective dose When you should be more selfish Introvert/Extrovert iPads and video games Live your dream Get sun Hunching over computers keyboards Knees - use them or lose them Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Are you worn out from training or your daily life? Today, we contend that you're probably not overtrained, but you're more likely under-recovered. We'll take a dive into the elements of real recovery and talk about how important it is to find that true energy that you know is inside you. We look at the purpose of days off and how you should utilize them. We talk about recovery workouts and how important it is to treat them with respect. We all make big planning lists for our long weekend workouts, but are we crushing our energy on the daily by not giving shorter ones respect? It's an interesting topic and one that's focused on keeping you on a good roll, looking forward to training, and helping you recognize you're digging a hole before you're already in one. Topics: Seasonal Transitions Dew Point, Humidity Lack of Sleep Sore legs, quads When Spring goes straight to Summer Gulf Roast 70.3 Chatt 70.3 Woefully placed days off Getting the most from a day off Stress is stress Swimming at lunch Different kinds of tired No weekends . . . Calendars are weird Day off = Focused Recovery You're not overtrained, you're under recovered Focused and intentional training Hard to fit it all in Dissipate Stress The "2-3 days" before effect A lot of Tuesday World Champions out there Stress Buckets Tired and slow and performing the same Not realizing you're in a hole until you're in a hole More, more, more Energy is encouraged If you want to do more, do more recovery Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Our favorite series is back! What do you think about when you swim? Turns out, it should be a lot of things . . . but in small doses. Today we get into the importance of the front end of your stroke. We talk about how to have a strong catch and good feel for the water. Both of those can improve your speed in the water tremendously. We also get into the idea of thinking but not thinking. Micro thoughts and how to work on your swim on the fly. We get into stroke rhythm, head position, cause and effect changes, and sighting obsession. We also tell you why swimming "wrong" on purpose could help you stroke. Loads of top-line, actionable discussion today about how to make you a better swimmer. Topics: All that fitness . . . gone. Without fun, what is there? Get you some C26 Gear! What do you think about when swimming? Head position in the water Bilateral vs breathing every stroke Good technique is free speed Not making huge changes Obsessing with one thing Everything is connected Spall changes matter Anti-singular drills Cause and effect High elbow Stroke rhythm too fast? Sighting obsession Try to swim wrong Always start in the front The back is a little gravy Finding feel for the water Owning your wrist position Swim stroke comparison with pedal stroke Running intervals compared to swim intervals Teach yourself to be an athlete Accumulate minutes of doing it right! Benefits of good form Going through the motions Swimming is a chronic load Bad form equals bad balance. Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

There is a lot at play when thinking about keeping the integrity of your workouts. Are you going too hard, too easy, or not recovering enough? These are all things that can make or break the consistency of your training and we all know that consistency is king. Today we look at how to handle workouts when you "don't have it" or get in the mindset of "proving you have it when you don't." We look at how to handle intervals and rest to get your ass in the ballpark of today's workout. We look at preparing for race pain. How to get out of the "way up or way down" cycle. How to handle pool sessions. Adaptation. Hitting the ceiling when you want to. And the concept of not always crushing it, but just being good. And of course, when all else fails, laugh it off. Topics: Midwest salt of the earth Big Pro racing weekend Complicated and confused Podcasting universe Coupon Code for 25% gear: c26gear (good through May 8, 2023 at midnight) Swim intervals Trapped in the overall average pace Adaptation Being able to hit that ceiling When the goal is high intensity Bike intervals When the integrity is an easy workout Looking ahead at the toughest sessions Hard work vs Hard workout Quality over quantity? Overcooking 24/7 Training for the race pain Finding answers when you're struggling Either Way Up or Way Down Don't crush next week, just be good Creating better days and attitude Laugh it off Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

How do we REALLY feel about weight lifting? Find out today, and how we think it combines with endurance sports. We also talk seasonal depression and ask if it's more prevelant these days. We look at ways to beat it. Plus, how long should you be in triathlon before deciding to tackle an Ironman? Couple different perspectives. Why are swim breaks so short? When should the be longer? Also, is it better to swim 2x200 or 1x4,000? We'll look into swim training intention, different speeds in the water and building control. We also look at what might be some interesting locations for a new Ironman race. Topics: Seasonal Depression more common? The best thing you can do for your health Casual conversations to start the day Hydration in cold weather Del Boca Vista pool How long should I be in triathlon before tackling Ironman? 18 months from Couch to Ironman? Limiting outside Life Stress Weightlifting vs. Swimming Heather Jackson's triathlon future? Wattie? Swim and Rest breaks. . . why so short? Purposeful swim training Having intention and different speeds in the pool 2 x 200 vs. 1 x 4,000? Lifting on off days Foundational strength What would be a good location for a new Ironman? Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

If you're like most of us you excel at one or two of the three sports in triathlon. But guess what? Attacking your weaknesses can often improve the others as well. Today, we look at how and why to put more time into things you're not good (or natural) at. This goes from spending more time in a certain sport to figuring out the little secrets to what Free Speed means with regard to racing. We get into the idea of shooting for the sun and landing on the moon along with what that REALLY MEANS. We can talk about things, plan them out, imagine certain outcomes, but it really comes down to doing work. And that might not always be the kind of work you think it is. The easier your "fast" feels, the longer you can hold it. But how do you get to that point? What are some good training strategies that make going fast feel easier? Topics: Just showing up Shoot for the Sun, Land on the Moon? Aiming differently at the target Rekindle competitive nature Rising tides raise all ships Seed money or sell something?? We avoid doing things we're not good at, but . . . Which side of the body do you favor? Passive improvements Balancing the left and right side Picking races for different types of athletes Strong arm/Weak arm The key to lowering your run time Returns on investments Hibernate and shed as you go? Run economy Real Free Speed The easier your fast feels the longer you can hold it Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Pro Triathlete, Collin Chartier, admits he used EPO and we use that as a launch point for how a lot of us get trapped in the game of chasing no matter the consequences. We are all human, so it's a mystery why things like this surprise us. It's going on at the age group level as well, but the point is, the only person we can really count on is ourself. It's so easy to get caught in the hypnosis of television, social media, YouTube videos, but most of it is fake. Today, we take a deep look inside and put stock in what we can do without chasing others. And stop judging by the headline. Topics: Pro Triathlete Collin Chartier admits EPO use Race Directors and Volunteers USAT Multi-Sport Festival All our heroes are dead Doping Owning your journey Obsession with other people People are imperfect Clout Chasing Head in the Sand Expecting others to live up to your image Interventions Bystanders and enablers The only one you can count on is you Passive lies Too much stock in others Cheating and lack of confidence or grounding Part of the side show TV is poison Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Ever get the feeling you just want to bail on a workout? Well, today we give you permission . . . but, there are some caveats. And bail doesn't mean fail. This is about your autonomy in the sport and owning your sessions. What does that mean when it comes to an interval session on the bike or a tempo run? Or even a pool workout? Today we look at how often the most important thing is just to get on the bike and see what happens, but doing it with options. You never really know until you give it a shot and seeing a workout you don't want to (or don't think you can) do is a bummer. It's all about the integrity of workouts. We also look at how much you really need to run for Ironman, what coaches look to for intel on athletes, and the dreaded 18 hour swim. Topics - Kids in cars The greatest guy in Baltimore The perfect workout Pressure combined with expectations Bail not fail Different ways to set up your workouts for success Clearing up the gray areas of training Don't be a robot to the session Interval length doesn't make or break a workout Giving you autonomy with options How coaching get the most out of your workouts Coaching intel Own your sessions Destroyed by your runs? 2nd, 3rd, and 4th winds Hang around More people get hurt by bad form The 18 hour swing Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

*Note ... the first couple minutes have some wonky audio but it's fine after that. Today we look at finding passion, purpose, and calling within triathlon. We get into how to find excitement in the little things and not have to always chase new races or shiny objects that are mostly just a distraction from what is in this moment. We talk about motivation and how the most successful athletes go about finding it. Look at your process and figure out ways to find excitement in things that may not be exciting on the surface but lead to your long term success and health. We pay to do this sport, taking it too seriously can put you in a pinch. We explore the beauty of "slow is smooth and smooth is fast." All you have to do is look at the top runners at Boston and see them floating along like they're on a group run. Mastering your movement makes you faster. And finally, be proud of the hard work and choices, not your natural gifts. Tackle hard things and create the best memories. Topics: Nagging Injuries Feeling younger as you get older Garmin sponsors at our Wisconsin Camp Don't chase what is the hot trend of the day… Do your passion! Training for trombone Finding your own motivation Keep the same routes Create mini races Fun in training The races can't be the motivation What do you want from the sport? We pay to do this Slow is smooth and smooth is fast….. that's progress. Slow is relative to everyone - think of it as easy. Be proud of your hard work and choices, not your natural gifts. It's harder to get better at things we're naturally good at. Tackling hard things Difficult times create the best memories Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we talk about flat course racing, but as usual, there are a lot of applications for all courses as we bounce between the differences between flat and hilly. We start by talking early season open water swims and how to be prepared if you don't have enough time to get in open water. We also look at what a wetsuit does and how to make sure you're using it to your best advantage and not letting it throw you into a state of anxiety. We talk about the bike and the importance of training in aero for flat courses. We look at how a weak core can impact your swim, bike, and run. We talk about mixing up cadences on a flat bike and run. We get into training techniques that will make you more prepared for long flat runs. And we hit on the differences between training inside and the demands of being in the elements. Topics: Flashback Fridays? C26 Lifetime Listeners Early season Open Water Swimming Not enough time for Open Water practice? Building Open Water fitness Get in your wetsuit often Free speed, body compression Wetsuit anxiety The race goal: Delay the core from heating up There no such thing as too much lube Keep the wetsuit HIGH Core and Lower back issues in aero Technique for engaging the core A weak core drags you down in swimming, biking, and running Swim with a stable core in your wetsuit (and with pull buoy) Train in Aero Less power in aero Core in cycling as it relates to your run Full engagement of the pedal stroke Importance of slow pedal torque training Do you have an aero plan for the wind? Calibrate to the weather Crosswinds and aero Energy spent outdoors is significant Sailboats into the wind Flat runs Hips- Ironman lean Changing cadence and turnover Break up the load Change the demands on purpose Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we talk about how to prepare and race Sprints and Olympics when you're training for longer races. But, if you're just racing short course there are tons of good nuggets about how to get a much better performance. Sometimes we forget what it feels like to go hard and short course is a great way to calibrate yourself with your effort. We look into whether you should taper or not and why it can simply be a waste of a week. We look at HOW to race sprints and olympics. From training to pacing to letting it rip on the bike and figuring out the run. We talk about pain and how to go through it when you keep hearing alarm bells. Why the fastest athletes on the planet go without a watch on the run. Short course is all about finding your limits… today we look at smart and strategic ways to get there. Topics: 30 Days of our lives 30 day commitment Looking for excuses Blaming yourself or others? When running and something hurts . . . Going through the pain The obstacle is the way Froggy weather Commit or not Objective and mature decisions Does your decision makes sense with your life? What does your A-Race mean to you? Have a plan and purpose Drop a race in Tapering for short races? Always keep your swimming up Bike - Oly - Lower volume, intensity up Running - keep intensity Do you deserve a taper? Don't waste a week Mixing in a marathon affects 5 weeks of your calendar Be engaged with your running - no plod mode Calibrate yourself with racing. Running matchless When all you know is how you feel Do you remember what it feels like to go hard? Brick runs . . . Swim hard, then bike… Bike like there is no run… All these alarm bells… It's about finding your limit Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we answer listener questions and spend a lot of time in the rabbit hole finding good little nuggets. Mainly, there is a lot of discussion about cycling, specifically on windy or hilly courses. We go through a deep explanation of how to train and race your best with a thorough explanation of average power vs. normalized power. We also compare and contrast riding without power and how that should be approached. We look at the best tires and go into how (even though we know nobody wants to do it) important it is to be comfortable changing your tires on the race course. We also talk about when and how you should increase distance, both in training and races. A lot of good stuff in the weeds of this podcast. Enjoy and have a great weekend! Topics: Long winters Windy running Camp Openings Support the podcast by getting some C26 Gear Race day bike execution Ironman Texas vs. a hilly course Recognizing tail winds How to ride hills Average Power vs. Normalized Power The physiological cost of riding No one ever says, "I think I left a lot on the bike course" Road surfaces Riding outside vs. the trainer Tire suggestions Not flatting Learn how to change a tire! New to triathlon Training to escape and punish ourselves Tired of being tired Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

More great questions from all of you! We talk mass swim starts, seeding, and how to deal with the crowded water. We get into road bike vs. TT bike, including when to switch, and . . . do you even need to switch? We talk about the drawbacks of TT bikes if you're not willing to put in the time, along with bike fits and why aggressive positions can hurt your race performance. We each give our biggest lessons from our first 70.3's and fulls. Robbie is asked if he ever gets confused when Mike goes off on a tangent and Mike promptly goes off on a tangent to see if he gets confused. We look at self-calibration. We discuss when is the right time to jump from a 70.3 to a full. And we talk about your bandwidth, support, time constraints, and the "want" to race a Full. Topics: Mass Swim Starts C26 Gear Store is Stocked! C26 "Swim School" - Registration is Open Switching from a Road Bike to TT Bike - when and how TT bikes are not free speed unless you work at it Aggressive bike positions Training rides and run injuries The run is blamed for everything Lessons we learned from our first 70.3 and Full Socks or no socks Don't give in The run hurts Soak in the finish line Walking in Ironman is like a drug Does Robbie ever get confused when Mike goes off on a tangent? Mike goes off on a tangent Heart rate in the sauna and counting by polyrhythm Self calibration Jumping from a 70.3 to a Full Training is the journey You need bandwidth, support, time, the want and the drive How are you willing to re-arrange? What are you willing to give up? Best way to seed yourself for a mass swim start Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we talk about permission to be yourself. Owning your journey applies to so many things and we detail how that should be goal number one in your life, training, and racing. Resistance comes from within and it's your job to jumpstart yourself into feeling good. We look at ways you can do that today, tomorrow, and to get in a groove for your race. We also look at ways to have fun with what you're doing in training. Weather and mood and remedies. That post workout feeling. Owning happiness. Don't burn yourself out, embrace the permission to do things you enjoy. Topics: Cliff diving Leaning into Life What if we had advertising?? New Classic C26 Gear is IN Weather and mood Cooped up inside Your body lets you travel, use it Zoom Calls Just do it The chasm between the recliner and a workout That post-workout feeling Own Your Journey Watch the sun come up When all the lanes are full Things tend to take care of themselves if you work it Take ownership of your happiness How long you gonna run today? Figure out how to have fun with what you do The hardest week EVER People who crave rigidity How much easy volume can I get in this week? Jumpstart yourself into feeling good Resistance comes from within You need outlets Don't burn yourself out Permission to do what you want and to be yourself Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we look at the little decisions in training and racing that will take you to the next level. Understanding simple things like, the more fatigue you have, the longer the warm up, and today's success could be as simple as you getting out to move your body. We look into race mentality from the beginning of the swim until the end of the race, and why your tank should be full AFTER you get out of the water. We remind you that if you didn't swim or bike enough in training, don't act like you did in the race. We look at 2nd, 3rd, and 4th winds and how to find them. We talk about the power of incremental gains and why it's so important to control and understand your effort. Race practice can happen in every single training session if you know what to look for and today we define how you should feel at the end and what's the proper understanding of Emptying the Tank. Topics: Texas camp and new swim camp Attitude is contagious Stepping out of your comfort zone Surround yourself with the right people You never regret having coffee with a good friend 2nd, 3rd and 4th winds Athletes overestimate what they can do in three weeks Athletes underestimate what they can do in a year Flipping the micro and macro Micro decisions to START a workout The hardest part of a run is putting on your shoes The win for today is that you got out and moved Easy to lay in your excuses Don't make Macro decisions when you start Incremental gains and small increases Owning different paces, power and zones Own where you're at Do you have the mental capacity to hold on? Racing mentality How to finish right If you didn't swim or bike enough, don't act like you did Lap pace only The problem with ERG The more fatigue the longer the warm up Keeping that Last Gear in your back pocked You should have a full tank of gas AFTER the swim Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we're talking race strategy, and more importantly how to handle the demands of race energy. We look at an honest evaluation of your training and how that might, should, could translate in your race. We look at the realism of your potential at this time. We discuss planned and unplanned governors that can help keep you under control. We talk your "energy bank" and how not to overdraw in the swim. We discuss how most people blame their run, but it's really their bike. And we get into the concept of leaving it all on the race course and the right way for you to think about emptying the tank. Topics: Race performance is objective The origin of the Crushing Iron podcast photo Ask yourself - Did my training meet the requirements? Are you living in a pipe dream? How to be relaxed Coach's job: Take you week to week based on where you're at Did you put in the work to get the result you wanted? The governor you didn't know you needed Under fueling You have the ability but you have to have the energy Withdrawals from the energy bank start in the swim Certain parts of the race demand more energy Everyone blames the run because it's last Be proud of your effort Pre-race excuse building Empty the tank in the way you want to Be proud that you showed up! Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Do you look back at your race and put an honest level of judgment on how you did? Today we look at what makes a great race for YOU. We talk about why time and placement shouldn't be the number one factors. We look at your metrics not based on times/splits. We talk about your effort, how you figure out goals and attain them. Starting the swim without a watch. The course and the conditions and how to play them. We look at adjusting to the moment WHILE you're racing and how the right mindset can give you a race you're proud of instead of a complete sh*t show. Topics: Texas Camp Time isn't everything Kicking off the race calendar What makes a great race? Be objective - Athletes tend to forget 3 Tier Projections How did YOU feel you did? Looking at your watch and judging Regardless of the time and placement, ask yourself . . . How did you feel? Courses matter, conditions matter Metrics not based on time/splits Adjusting to the moment A, B, C Goals Your best effort is relative Not wearing a watch for the swim Mindset can save your race in the middle of it Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This is a look in the mirror podcast. We talk about the concept of chasing a prize, when the prize is right in front of us. We chose triathlon, it didn't choose us. And it can be really hard. But the hard work is what changes our character and transforms us into who we become. We talk about why "getting out to train" is hard and why it IS part of the training. Racing is about overcoming challenge after challenge. That's what training prepares you for. To dig deeper and find that belief in yourself. We look at how our most successful and happy athletes approach their training and life. We want it to be easy, but it's not and there are no guarantees. The hard things change you.. . Topics: Being hostage to a race Just look it up on YouTube Who we pick to win it all Triathlon is tough Big blocks We CHOSE this It's important to know what you signed up for We expect if changes Sauna as your reward for swimming You motivate yourself Sophomore slumps Refuse to believe you can't Those with the highest expectations are least happy Even keel for even keel The weight behind expectations Done with today, what's next? Don't rob the moment The most successful and happy triathletes do this . . . There is no prize Giving up is easy Working hard for a long time always pays dividends The hard things change you Rough is what you need sometimes Doing it over and over We want it to be easy Feel unbreakable There's no special day, it's all part of the moment Naive confidence There's no guarantees If you work hard, you have a better shot Small decisions add up to wins Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

When kids play, then never seem to want to stop. How can we find that love for the game in our daily training? Today, we talk about how to approach sessions. So many athletes want to put the hammer down, but this is an art of knowing how and when. We'll look at the concept of grinding and why that tends to lead to friction that haunts us later. We look into how a lot of athletes leave their race in training. We also talk anxiety, depression and addiction. How did we get here?? And we get into our "why" and how it's really probably a simpler answer than you think. Play like a kid and find your freedom. Topics - March Madness Tri Season is Here! Energy: Cost to value ratio T Check and W Checks Burn out is similar to the overnight success What's in your head that won't allow you to play? Don't try to out-happy, happy Anxiety, depression, Addiction How did we get here? Overtraining We need to be good at stepping back Over committing to a race calendar Just be ready It shows up 3 days later When triathlon is your life The best athlete's Strava looks boring Grinding Sticking around is priceless Don't leave your race in the training Kids at play never want to stop Why are we doing this? Feel good Text Thead misery Find your freedom Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Are you doing the little things each day to make yourself healthier? Training is about nuance and paying attention to mini cycles that include hard work along with recovery. The talk about responding to fatigue and sickness. How to approach your training when you may not be at your best. Or… training when you feel great. We look at getting in tune with your internal governor and how moderation and nourishment can be just what the doctor ordered. We look at creating momentum from the previous day. Also, how the little habits we have can have a big impact on how we feel and train. Winning the day doesn't mean crushing the day. How do you define satisfaction? Paying attention, be grateful, and do the things that let you say, "I got healthier today." Topics: Get some C26 Gear! Swim Caps will be in next week Training Plans for Sprint and Olympics are free Nashville Rant Coffee Doing things for others Gotta get a good lather Missing a long workout during the build Momentum created from your previous day Look at 3 day blocks of training "Winning the day" isn't always what it seems Links in a chain TSS Scores worthless?? Your internal governor Take it when you got it Moderation - Nourishment Training to heal Extreme society How do you define satisfaction? Quick, but short term success Is what you're doing sustainable? Be grateful to be able to use your own body Setting extremes Cowboy Steve Eggs- Diet - Nutrition Synthetic food Success equals Sustainability What's HEALTHY for you? Say this: I got healthier today Creating inflammation without dissipating it Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We always think we have more time . . . but you don't build confidence by doing nothing. Today we look at stoking the fire and finding our competitive nature. There's been a trend at eliminating opportunities to compete with ourselves and others. To push our limits. But limits, like fears are an illusion. We talk about the benefits of taking risks, going for it when you got it, and the subtle ways we dig emotional holes that get tougher to dig out from. The mind has a way of talking yourself into safety, but we know the best way to live is to get out and feel. To experience. Sometimes using fear as a compass is the best way to find happiness. Topics: "Mild" Winters Limiting competitive opportunities The mind goes before the body Are you not "motivated?" Benefits of taking risks Challenge that competitive edge Being afraid is good - - face it Stop taking the flat route every time Feeling better after hard workouts When you got it, you gotta go for it Practice going for broke Masochistic training It's time to get back into fighting shape When athletes are most unhappy The Subtle Holes we dig We always think we have more time . . . You can't outsmart the universe We don't build confidence by doing nothing Digging deep physically and mentally Meditation and the thoughts that bubble up Fear as your compass Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Seems to be a trend of doing multiple Ironman per season, but is it a good idea? What's the best way to go about it. Also, we talk nutrition for Ironman… how much to bring? What to leave behind? Is it a good idea to use other races as training races? We'll look at the good and bad of that concept. Also, lots of indoor training? How do you best prepare for the elements? We get into Zone 2 and how to make your base training more enjoyable and filled with purpose. Bike handling, open water swimming, and power meters also come into play. Topics: Hair Cuts and Bad Lighting World Triathlon APP Two Fulls Close together? Training Races? How long is your race by time? How much fight do you have? Don't leave your race in the training Ways to make Base Training more fun Use the lap button Embrace your Recovery Goal: Keep it as slow as you can? Have a PURPOSE in Z2 Nutrition for a Full Depend on the aid station? When you carry too much Adding 15 lbs to an aero bike Least expensive way to get power on the bike Peddle power Dual side? Indoor training to be ready for the elements? Pain caves Get outside Bike handling Swimming in Open Water Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Are you burying yourself to hit the ranges? Today, we look at Zones for Swim, Bike, and Run. Understanding these, along with your effort will make you a better triathlete. But, don't obsess. The most important part of this is understanding your body. We look at when and how to test, along with the key elements to understand before you test. Also, why understanding intensity is best for times of restraint. Is your FTP too high? Likely… and we'll tell you why. Why "guessing" your power or pace is a powerful exercise. Taking a deep look at the mystery of Swim Zones and why they are similar to your run. Which tests are good. Which tests don't tell you anything. We look at the difference between you and pros and bike testing. And we'll explain why going too hard is all too common. Topics: First workouts in warm weather Mood swings within one workout Before you grade yourself . . . Why do you need so much from this one workout? It's all about building Is the story you're telling yourself true? Just get it done Zones - 1-5 Before you test and apply Zones… Know your body and what feels right Guess at pace and or power Why RPE is so important to understand Having confidence to go with the flow Intensity is best for times of restraint What actually feels hard today? Pace Zones Swimming technique and Pace/Zones Roll with it How do I swim faster, easier? Cycling - The hardest to Zone Properly Drumming analogy of zones 4 DP Test Ramp Tests HR-Friel Zones Difference between Pros and you and bike testing Saving up for your testing Burying yourself to hit the range Running Zones Going too hard is all too common Treating Run zones like the swim Less isn't more, it's enough Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This is YOUR journey. Today is about figuring out who you are and what you want and not butting heads with that. Today we get into training, work, and time. Setting boundaries. The gray area between helping others and being selfish in life. We ask if there really is such a thing as balance. Asking tough questions of yourself and figuring out what you need for happiness. How to embrace passive time. Sticking with the integrity of workouts. Powerful habits. Not trying . . . and Glory Days. Topics: Ice Storm C26 Gear to Support the Podcast Selfish or Self Care Work and Time Boundaries Coaching Dreams Planning vs. Flying by the seat of your pants Parent guilt Time for yourself vs. Time for others Exercise makes us better people Recovery weeks Demands of training to navigate life The best are "selfish" Ebbs and flows of self vs. others Everything is on a continuum Is there such a thing as balance? Yoga balance transfers to the mind Refuse to affilate What do I need?? Passive time Where does balance start? Routine Powerful habits When putting yourself first is uncomfortable Flexible with structure Integrity of workouts We know at the core what's best for us Don't Try Glory Days Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, we get into the essence of being a successful triathlete. It's not always pretty or easy, but there are certain characteristics that give you a better shot at long-term success. Be completely in tune with the process and the reasons why you're going through the process. There are thousands of distraction landmines out there and it's hard to stay focused on the big picture. Today, we look at funks, and ruts, and high expectations. We talk about resisting impulses and staying the course. We talk about attention spans and the importance of figuring out what's going on inside your own head before you make bad decisions. We also look at the pitfalls of going all in for one year and digging into a trap. We look at our marketing and training strategies and why they don't always align with the popular perspective. Topics: Stay in your own game No bitching about the weather :) Money is going into short course racing Find something you love and commit Training is like investing . . . start now and keep doing it Going ALL IN for One Year The best part is the journey When you get behind in training . . . Figure out what's going on in your own head first Landmines of distraction Are you doing it from a place of confidence, or lack of confidence? Confidence or fear? When we want to make sure we "still got it" Why do I feel the need to do this? Expectations Giving up Impulses Hard conversations with yourself Moderation Our marketing strategy Stay the course "Watch tonight or die" Simplicity is rarely simple Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

In the end, not much of this training matters if you don't have your head straight. Today, we go through lessons we learned at our latest Run Camp. We look at building confidence and doing things you didn't think you could do. We talk about transcending your current self and focusing in the Real Agenda in your life. We get into the paralasis of isolation and how to break the cycle. We talk training in groups and with inspiring people. Also, how you can get yourself from point A to point B by going to point A.5 first. It's so easy to say no to something when you're by yourself. Use the energy of others to help pull you into accomplishment. With all the advancements these days, life can seem easy, but that's often what makes it so hard. Topics: Sprint and Olympic Plans Now Available for FREE 2023 Club Plan - Plan Your Entire Race Season! The Impact of Run Camp Unlock Your True Ability Detaching from Underlying Stress How we are wired to think about ourselves What's your Real Agenda? Isolation and loneliness have become the standard Indoor Training Company's Quests to Replace being outside Positive people inspire It's all in the mind Get out of your head Push the pace to pull the group Do this with other people Trainers vs. Gamers Life is easy but that's what makes it hard You gotta love yourself first Transcending yourself You only gotta do it once Polar Plunge community First loop felt terrible Playing the long game Replacing bad memories and habits with good ones Failure is not an option It's easy to say no when you're by yourself None of this training shit matters if you don't have your head straight HALT - Hungry, anxious, lonely, or tired Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, we dive deeper into how you can get real investments for the time you spend in the pool. We look at the concept of building your fatigue resistance and how that makes you faster. We talk about open water and why the key is building strength. Are you swimming with intention in the pool? We dive into what that means and how your sessions should look. We talk about Masters Groups… the pros and cons and what you should be getting out of them. We tell you exactly what to do to get faster in the pool. We also give you a great test to show if you have good body position. Be a swimmer, think like a swimmer, but do not overthink it. Simplify/Repeat. Check out our FREE Beginner's Programs: https://c26triathlon.com/c26-development-programs/ Topics: Are Masters groups good or bad? Finding the perfect Masters group Are you getting a return on your investment in the pool? Masters = Older People Doing Swimming Together Two biggest benefits from Masters Groups Why Aren't you getting faster?? Hard Truth: You are likely not swimming enough Keys: Swim a lot and be Intentional Maybe you don't know what to do in the pool to get faster? Simplify/Repeat You may need to take time away from the bike and run Working turns as a benchmark? What should you really look for to show you're getting faster? What we want is to build fatigue resistance Open water swimming is all about strength Kicking is about balance, not propulsion Learn how to swim strong Test for great body position Kicking Everyone should be able to swim a 2:00/100 Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Not sure how much or how far to swim? Wondering why you don't get faster? Have open water anxiety? This podcast is for you. We look at how to properly use time in the pool. We look at building fitness BEFORE technique. Then show you how to marry them both in an effective progression. We look at the difference between pool swimming and open water. We look at drills… which ones work and which ones are wasting your time. Anxiety beating techniques. Wetsuits. Fear. Swimming in salt water and techniques for two loop swim courses so you can avoid congestion. Check out our FREE Beginner's Programs: https://c26triathlon.com/c26-development-programs/ Topics: How much should you swim? Time professions Build FITNESS to HOLD FORM 25s, 50s, and long stuff in combination "I don't get any faster" Fine tuning the connection of technique and fitness The drills you're doing don't work Commit to swimming more days than you're not Pools have nothing in common with open water racing Thinking slows you down Marry "drills" into your swimming Reach for the corners - Railroad Tracks Single Arm Drills Paddle work and Pull Buoy with Band Hanging - engage lats Open Water ANXIETY Why are you afraid? Control your breathing Warm up Breathe and get a lather Practice in your wetsuit Learn to feel how it feels The fear behind the feeling is the problem Swimming in salt water Second loop of race techniques Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Sprints and Olympics are where people get into the sport and how it grows. Today we look at the intensity of your training and racing. We ask about your background then examine how that applies to training We talk about beginner, seasoned short course racers, and Ironman to Olympic racing strategy. We talk about impatience and how that can lead to injury. We talk pacing for Sprints and Olys (hint… mostly all-out) and taking shorter races seriously. Track work, skipping progressions, raising the Vo2 and strides. We also detail how to ramp up training and intervals to keep you happy and healthy in the journey. Topics: It's where the sport grows Del Boca Vista story Niacin Sprints/Olympics are NOT "lesser than" Layering intensity What's your background? Ramping up in a safe and responsible way Three different tiers of athletes 1st Timers Fast and Hard is their jam Long distance athletes going to short course Strides Ramping up/Warm ups Track work Pacing and control Do 30 seconds before 2 minutes Impatience Skipping progressions Coming in from another sport Be careful of a big engine without a strong chassis There' no point in worrying how fast you can go if you can't finish strong At risk for injury? Pacing for Seasoned Athletes Sprint/Olympic Easy days easy - hard days appropriately hard Going from Ironman back to sprints and olympics Raising your Vo2 Take it seriously… treat it like an A-Race Look at it like your best workout of the week Wrap your mind around the distance Great way to test - Do an Olympic all out Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Whether you're a seasoned triathlete, or a beginner, there is a ton of great benefits from racing and training for Sprints and Olympics, and this cast will load you up. Today we talk about smart and healthy training as it applies to Sprints and Olympics, but it also translates into everything you do in this sport. We get into proper builds, looking at your month as one block of stress, spreading out stress to get more, accumulated fatigue, pacing and aerobic base. We also look at the importance of keeping training fun and learning every day. Training shouldn't crush your body and spirit, it should be a path to getting more energy and enjoying life. Get serious about having fun and get much better in the process. Topics: Your first Sprint? Beginners in triathlon C26 Development Packages for Sprint and Olympic Racing C26 Mentors Why people get into this sport Short courses are a different beast To be your best, you need Aerobic Base The first top to Community The Best Athletes continue to build in Zone 1 & 2 Increase your ability to be available If you hate running, you're probably running too fast Not doing anything stupid will give you big gains Train to the shape you're in How efficient do you move? Movement matters Focus on building your cake/skills Don't fight it, let it flow Understand your body What feels good?? Establish a steady, progressive routine Confidence/Faith/Patience Pacing is Racing . . .and training Look at the entire month as a block of stress Spread out stress points Once you get it rolling . . . The billions of benefits from endurance sports Accumulated fatigue Learn every day Overanalyzing . . . Keeping it fun Get serious about having fun Don't burn out and fad away Watch ITU racing Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we talk about the power of relaxation in swimming, on the bike, and while running… Oh, and skiing too. Mike skied for the first time in 30 years this week and talks about what he learned and how it can be applicable to triathlon training. Tense and anxious athletes never perform their best and we look at the power of slowing down, staying with the program and trusting the progression. We look at how we can dig holes over and over without making progress. We talk about leaving something in the tank physically, but also mentally and why that can derail your best intentions. Get out of your own way and stop making everything harder than it needs to be. Topics: Snow Days Checkbooks - wrong dates Order some C26 Gear and get a personal note Mike's skiing analogies for triathlon Patiences and presence Doing it without thinking Being tired and fatigued and stopping ahead You can work through it, but . . . Digging out of your own hole Stop seeing triathlon as a trend that stops every year Straight up - Be present Don't TRY so hard Watch others that a good You can make up ground Where to look when you're riding a bike Zoning out and missing the exit Allocating mental energy Talking but not doing the work Controlled falls Fighting and flailing the water is not as fast Skipping the progression Looking forward to what's next You can't skip steps Burned out The real work is not flashy The smallest returns from doing too much Quiet Quinn's progress The desire and obsession for NOW Leaving something in the tank, mentally You fail because . . . Running into a brick wall over and over Getting out of your own way You are the most complex part of training Unwinding the Christmas lights Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

More great questions! We get into the importance of training outside when you have a chance and dropping the interval ride. We look at safe goals, stretch goals, and if you should even have goals . . . especially when they associate with a race. We talk about the future and what kind of times we may see. We look at the excitement surrounding Ironman Races. We talk about velodrome training. What to do if you hate running. Swimming with a faster turnover, and/or getting stronger in the water. Is 10 push ups a goal? And last but not least, the secrets to good running economy. Topics: Running in the cold January is almost over, get your shit in gear 2 Athlete themes "Done with Winter" "Need interaction with people" Best process for setting goals Safe Goals vs. Stretch Goals "Race Times" are sketchy goals Get up - - - Do something hard Self Care as an attainable goal 10 push up goal? The importance of less attractive goals Hayden's favoritisms hockey teams What kind of times will we see in 25 years? Building your resume of accomplishments Recovering Total Immersion Swimmer Swimming and faster turnover Aerobic means WITH oxygen Has Ironman flipped the shark? Training outside Developing good run economy Veledrome Training Salt Water prep When to tune up for a Sprint or Oly I hate running But I like trails Lactate Testing for Age Groupers Short workouts worth it? Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Great questions today! We look at starting from scratch with a Sprint and moving into an Olympic. We look at first time 70.3 nutrition and gear needs. We look at marathon training along with swim and bike. Do you hit your hard rides on the trainer or outside and how to keep intent of the workouts in mind outside. We talk about sweat tests and how they help you with nutrition. Mike and Robbie discuss their differences and how they layer into a joint philosophy. We discuss the differences of coaching women vs. men. And also get into how to work weight training into your triathlon training schedule. Support the podcast by getting some gear right here -->> https://c26triathlon.com/c26-store/ Topics: Trail running in snow/sleet Creatures 1st Sprint, no coach? Should I get a coach early in my triathlon career? It's harder to unlearn bad habits Marathon training with cycling cross training 5 Plus Days of Running Hard rides. Should they be inside or out? The keys to bike handling Staying true to the integrity and intent of workouts First 70.3. What's essential gear? Go internal vs. External First 70.3. Nutrition Sweat tests Running when coming off an injury Swimming: Catch Phase and hip drive Weight training - Recovery and running Pairing training with heavier weights Mike and Robbie's differences in philosophy Coaching women vs. men Differences between people Testosterone Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Most of us are caught in the middle of a season. Far removed from our last big race and a ways out from our next. Add the tough weather and short days and this becomes a challenging time of the year. Today we look at ways to make the winter more enjoyable and find ways to actually FEEL GOOD on your way to a great season. Don't make everything hard. Find the sweet spot and learn to respect your energy reserves. There can be an erosion in motivation right now, but changing your mindset can help energize. Find your long term purpose. Understand where you're at and master that place before digging too deep of a hole. Everything gets easier when the sun comes out and you're around other people. Make good decisions and find a place that builds momentum in small increments. When in a struggle between ego and self-doubt allow yourself to be successful, it's just a matter of when. Topics: Never judge a day by the weather Get your ass out the door Making good training decisions on the daily Feeling great one day, like shit the next . . . what's up?? We're all caught in the middle of a season Find ways to embrace the darkness Turning inside to understand how you really feel High burnout rates and not being that statistic The "forced nature" of inside workouts Grab you some sun The challenges of you alone against the world Erosion of motivation Strava-noia Don't try to out-happy happy Too much intensity?? Master where you're at now We need more nature Just feel better It's just a matter of when Top off your energy reserves Allow yourself to be successful We want it ALL right now Ego vs. Self-Doubt An inch is a cinch Our gear is like hot sauce Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Are you paralyzed by the thought of perfection? Why not fire before you aim, then adjust. Try it now. Try something New. Find Fun in the Adventure. Today, we look at ways of combatting the desire to be perfect and being trapped in old comfort zones. There's a lot of fun to be had in life, and that should run through every fiber of your training. So many of us get caught up in today's result rather than looking at the long term arc. Anything worthwhile in life comes over time. Progress is the goal, not perfection. Be flexible on the f&ck-around. Part of this cast was inspired by the book, "Ready. Fire. Aim." Topics: Check out Our Gear. It's a great way to support the podcast! Where is the problem originating? Perfection can be paralyzing Progress, not perfection Erasing the black smears Combatting the feeling of being perfect Perfect health, but stairs make you out of breath Ready Fire Aim Racing shouldn't hold you back Train to be healthy and create structure Aim for the micro gain It's hard to trust anyone these days Go with your gut The "you shouldn't try anything" message these days Mikes weigh in mistake Trapped in the old comfort zone Having fun is so underrated Having fun and using sport to do it Master where you're at Try to fail Flexible on the F&ck-around Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is about getting faster by using less energy, better form, and being efficient in training and racing. We look at movement in swimming, cycling, and running to help you find your best techniques — and how you hold that technique for longer periods. Now is a great time to work on movement and perfect what is best for your body and skill level. We get into how swimming with paddles can help you find that feel for the water, along with talk about how to have a better feel for your pedal stroke and run stride. The goal for racing well: Be fit, be fast, hold form. Topics: Best way to support podcast: Get some gear Building good habits The movement phase Good energy vs. Energy sucks Your best days are not behind you Fluid and strong vs thrash The better you move, the less energy required Dedicate time to moving correctly Why practice terrible form? Running cadence in Ironman The water is moving and moves you We don't forget how to run Be fit, be fast, hold form Swim paddles - back and forth Know why you're using tools Paddles help you create feel for the water All I have is Zone 1 and Zone 5 Similarities of all movements in triathlon Neuromuscular connection Be the best version of who you are Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Most of us wake up and look at social media to subconsciously judge ourselves against others. And worse, it's usually their finest moments. Today, we talk about the comparison and complacency traps, but mostly about how to stay out of them. We look at the power of setting audacious goals. We look at Insecurity vs. Ego and why belief should be a tool not a strategy. Society has trained us to want it all now, but there is really only one path to getting better and that's repetition and hard work over time. Next time you get a chance, choose to train in the rain or cold or hot or whatever will make you stronger so that you can put your "effort skills" in the bank. Topics: Turning Life Around Change is constant Comparison kills, Complacency Kills Taking a leap of faith We want predictability 12 months to ripped abs It's not hard to "keep" a body after a while 8 minute ramp tests . . . Insecurity vs. Ego What's best in the long run? Pick the worst conditions Best Time or Best Effort? You can put effort in the bank You don't have to win the year today We want it all now Getting better with repetition Cold hard secret for getting better Have an audacious Goal Belief is a tool Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is about locking in on the concept of getting just a little better each day. We talk about how the process of improving is the main goal and how locking yourself into a race performance can backfire and snowball in the wrong direction. We look at being flexible and making decisions that keep things moving the right direction. Also, not overshooting realism in training and in life. Clear the deck on the daily for better performance. Don't lock yourself into the idea that racing is the purpose. Building a little bit each day gives you the confidence and perspective to set yourself up for a good season. Go the Opposite direction from Tri-Calc. Topics: Proceed with caution New year, new offices, new goals Over-shooting Realism Attaching ourselves to one thing Don't waste time between time Adaptable and Flexible Honing Apathy Accepting Emotions for what they are Having perspective on commitment Defining ourselves into a box Putting it out there as an excuse People quite because they don't want to know the answer Clearing the deck for better performance Putting yourself out there bare naked is hard Distancing ourselves from being just a triathlete The opposite of Tri-Calc We act like we're in control Building cars The inflexible athlete Have more fun Hayden's First Pro Hockey game The evolution of excuses A race is Not Your Purpose Mike the Lion Tamer? Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is about new beginnings and using our own fuel to help build triathlon. It's easy to forget where we came from, but it's important to reflect, recognize, and appreciate/understand that growth. We're all inspired by comeback stories and we all have our own versions. Make this year about experiences and adventure instead of focusing on times and gear. Break out of the shell and create connection and inspiration. We all have a story to share and many people want to hear it. Society seems to look for any way to be safe, but we think there's more to be gained in doing something that scares you. Get serious about having fun. Topics: New beginnings Resolutions and finding your spark Getting better The biggest piece is ACTION The $18,000 bike philosophy Getting through deep depression Getting serious about having fun Finding adventure Pay for EXPERIENCES The comeback story Doing nothing gets you nothing Experience SOMETHING Del Boca Vista Dance at a wedding, not a club on South Beach Do something that scares you Excuses to stay safe Introvert/Extrovert Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

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

Lots of great questions including bike power vs. HR vs. effort. We also look at "is too much swimming a thing?" What about too much climbing? We get into recovery and under fueling for training and in a general life-sense as it relates to stress. We talk about the 80/20 brand and why it's just a baseline that flows. We also have a nice discussion about Sprints and Olympics and why that doesn't translate into doing "easy" work. And we end with a "slang discussion" about the use of the term "Drip." Please check out out gear and 2023 Training plans at c26triathlon.com Merry Christmas to everyone. Thanks for listening. We love ya. Topics: The Lost Art Outside forces Remember where we come from? Is power King on the bike? Learn your body Or, is HR King? Connecting to your effort Too much swimming? Too much climbing? Too much stress? Overtraining vs. Being Tired PRs in Training vs Bad Racing Sprinting to the Finish Line after walking Under fueled? 80/20 Cramping — Poor Nutrition . . . or? Elf on the shelf? Olys and Sprints - Don't equal easy Fast - - - Then Far "Doing it" … vs racing to your potential We go into a Deep Dive on the slang term "Drip" Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, we listen to you and answer your questions. We start with discussion about pain and emotions while training, racing, and living. We get into breathing and side stitches. We look at marginal gains and what types of things including tires make you faster. Also the concept of training harder than you'll race. We look at Z2 rides and runs and talk about differences between them. How important is it to study your race course? Running economy, the Peaky Blinders final episode, and you will not want to miss our World Cup discussion at the end. Check out our 2023 Training Plans for 70.3s and Full Ironman. Topics: Cold Running The Human Playground Cold water diving Shoving down emotions Becoming the best version of ourselves Side Stitches Breathing Specific course research Executing a race at your 90-100% Favorite marginal gains Bike Tires Gator skins Reverse marginalization Are all Z2 runs equivalent? Running Economy Long Z2 Trainer Rides Peaky Blinders Final Episode Best soccer Player Best soccer story Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Most athletes want to get stronger and faster, but what does it take? Coaches also want to get better and more effective, and today we'll look at some of the steps we're taking with our athletes to make sure that happens. We're not into reinventing the wheel, but we are (especially this time of the year) in fine-tuning mode on a quest for better workouts, training blocks and communication. We believe that most athletes have a ton more potential and today we'll take you behind the curtain and look at how we think about intent and effectiveness, along with physiological costs of going too long or hard, and how we communicate and adapt throughout the season. Check out our 2023 Training Plans, which will all be built with the philosophies shared in today's podcast. Topics: Snow days Athlete conversation Are you an ambassador for this sport? The Neighborhood podcast Just be a good person New Year "excitement" Champions are made in the winter Off the Grid C26 Full Experience Coaches are teachers Discoveries "in the weeds" Athletes want to know "why" Artificial intelligence meets human connection Goal: Fast feels easy Efficiency in the water Work less hard Physiological costs of long runs and sessions Minimal effective does It's the intent and effectiveness It's not about re-inventing the wheel Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This isn't a woo woo cast about feelings. We get to the core about how you think and what you believe about yourself and your abilities. Are you doing what it takes to reach your potential or laboring in guilt because you know you have more in you. We believe everyone has ability and it's about shifting the belief paradigm to the side that gives you confidence in the direction you're going and your ability to get there. We look at why motivation usually comes from the wrong places, how to lock in to yourself, and get over the "I can't do this" mentality. Thoughts are things . . . are you here to prove others wrong or to prove yourself right? Check out our 2023 Full and 70.3 Training plans. All written from the C26 Philosophy. Topics: Turtle necks and scarves Fundamentals vs Flow Internal audits of your belief system Is what you believe really true? Beliefs that are passed down We have infinite ability "That's just me" "I can't do this" David Goggins' new book thoughts Frustrated with inaction Contradict what we believe in ourselves Are you making the time?? Motivated by being a better person Train through it or exercise through it? Lock in to yourself Impact of downhill speed Thoughts are things Confidence in your emergency bag Are you here to prove other people wrong, or yourself right? Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

One of our biggest goals is to help build triathlon. Today we look at why we think splitting the Ironman World Championship between Kona and Nice seems like a really bad idea. We look at other alternatives and talk about why we think Ironman should focus more on building from the ground up. We look at analogies with other sports and how it can work better than the current Ironman model. We talk about why it's more powerful to make one event great rather than making two sort of good ones. Do most triathletes even care? Lots of interesting discussion. Topics: 2 World Championship in different parts of the world Women in Kona, Men in Nice This doesn't impact the majority of triathletes Always comes back to money Short term fixes Max the Clown Patkin and Harry the Juggler or the San Diego Chicken? NFL - Military uniforms and breast cancer awareness Does the split between Kona and Nice help grow the sport? Couples racing together Pros, men, women all together is part of the mystique What's this do to the cost and price? Can we get regular race participation up instead? Para mutual betting? Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Most of us aren't even close to our potential. The way to explore the possibilities is to challenge yourself with hard things. Society tends to push the "easy way" but the path to happy and healthy is pushing our limits. The C26 Run Camp always reminds us of what we are capable of in both triathlon and life. Spending 5 days with like-minded people (not obsessed with phones and computers) while tackling terrain that most of us aren't prepared for. We contend it's because we're out of our heads. The stress relief is massive and laughter, community, and common goals take over like a spiritual force. Dig into this podcast and apply thoughts to your own life. How can you challenge yourself to explore the potential you have just waiting to be tapped. Topics: Check out our 2023 Training Plans for Sale Run Camp Getting away from responsibility Changing of terrain Mixing up Training Robust & Stable Throwing caution to the wind Impact of stress on recovery There's always something Mood Improvement Disconnecting Make things easier by making them harder Kona brief Laughter and your ability to recover Step out of your box You have to push your body We have become a weak society Most of us aren't even close to our potential A punch from a friend is better than a hug from an enemy Life is always hard Hard work can happen anywhere Alone with your thoughts Find a dark place Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] Website www.c26triathlon.com

We're back with 3 more actionable steps that can produce instant results. Tuesday we talked about building the muscles of great perspective, looking at things from the Big Picture, and being consistent. Today, we look at communication, being motivated by weaknesses and how to be resilient and relentless. These are based on things we've learned from our athletes over the years. We look at how to gauge when you may need a break and how to communicate it to your coach. We also look at how successful athletes are MOTIVATED by their weaknesses and lean in to fix them. And the endangered traits of being resilient and relentless. Often times games and races are decided by who plays until the whistle. It's the little things that can give you the advantage against someone not as mentally tough. Topics: GET YOUR 2023 TRAINING PLAN NOW Run Camp Creating chaos to be comfortable Stressed because we're not stressed? Context before content THEY ARE GREAT COMMUNICATORS Loved and hated workouts Giving yourself permission to say no Vulnerability THEY DON'T GIVE IN TO WEAKNESSES Not fearful but pissed off Confidence can change you Challenged wins are more rewarding Be okay with getting it wrong THEY ARE RESIILIENT AND RELENTLESS These are endangered traits Coaching Inquires: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

What makes a successful, long-term triathlete? Today we look at some key characteristics of some of our most successful athletes. How they think about training, life, and the process. Much of that starts with the right perspective on what's really important to you as a person. And that goes along with not getting bogged down by the little things. Looking at the big picture and how things will play out if you keep doing the work on a consistent basis. There truly are no shortcuts in triathlon. It's a process and something we "perfect" by doing it over and over. Find your reasons why. Topics: Don't forget to check out out 2023 Training Plans Lake life Heart Rate and sleep and food Gratitude list THEY HAVE A GREAT PERSPECTIVE Take triathlon off the top perspective The meat is in the Minutia THEY ARE BIG PICTURE PEOPLE In it for the process Don't expect to get better "today" Rushing through doesn't mean long-term success THEY BELIEVE CONSISTENCY IS KING No shortcuts/hacks Over and over and over Rick Mount Constant immersion Boundaries and limits Triathlon should weave into your life seamlessly Coaching Inquires: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com