Crushing Iron Triathlon Podcast

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

Today's cast is inspired by Thanksgiving, of course, but also a documentary called Stutz . . . which is focused on the therapists who changed Jonah Hills' life. Digging deep for ways that truly make us happy and grateful in life. In the film they talk about the "Life Force Pyramid" which breaks down into three parts: Body, people, and yourself. We look at different ways we try to apply these simple principles to keep moving forward and finding those sweet spots in life. We really look at how things can be simple instead of trying to "think" our way into a better place. Happy Thanksgiving. Move, connect, reflect. 2023 Training Plans on Sale Now! Topics: The ultimate Thanksgiving meal Stutz documentary Relentless pursuit of Self-Happiness Life Force Pyramid Body People Yourself Actionable - Feel better Enhance your ability to fight in the world Life is like a string of pearls When it's tough getting out of bed Initiating the relationship Ghosting in modern times Lonely as fuck We all want to be right Building a yes mentality Make the choice to move forward There's always one best and one worst. The rest is in the middle The power of writing Creating a flow state Be there with your thoughts It's uncomfortable alone with your self-chatter Be Thankful for how you treat yourself Dusty wheel barrows Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Training is like pulling weeds . . . the job is never done. Our 6-year streak of two podcasts a week is over but not because we don't love it. And that is what we discuss today, along with, how streaks are made to be broken. We look at how a goal far into the future can disrupt the happiness along the way and explore ways to truly enjoy the concept of "body maintenance." Training is really never done and it is our aim to figure out ways to find joy in the process. From today to tomorrow, from this month to next, and year after year. Our streak came from passion, not a goal. We believe this can be translated to training. We explore the concept of being 100% "half in" and why overcommitting can be a recipe for let down. Check out our 2023 Training Plans for Fulls and 70.3s Topics: 1269 to break the old streak Streaks are made to be broken Streaks also aren't habits Showing up to do work and loving the process Finding pleasure in "body maintenance" What's your definition of success? Felt like shit . . . feel great. Sugar benders Running for 100 days Finding ways to get things done The longevity translation You CAN be consistent Streaks that come from passion You are your boss Marketing fear Are you going to be happy along the way? All your eggs in one basket Knowing who you are 100% Half-in Vision of what you want Overcommitting and ruining the ability to be happy All roads should lead back to happiness Our sponsor flops Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Remember how hard things seemed when you started triathlon? Don't forget that. Today, we look at how easy it is to forget where we came from and how we lose track of the power of the journey. We both reflect on how it started, what we went through to get here, and how important it is to feel good. And, never take health for granted, because eventually it will be the most important thing in your life. We talk about training and how that should look in the process. What to take away from workouts. How important it is to train with your breath. There is a lot of power in the present because we really don't know what the future holds. Plan, don't hope. The best things in life take time. Topics: 2023 Training Plans On Sale Now! We forget how far we've come Del Boca Vista Moments Watching Intervention Remember how hard things use to be? Your Triathlon Journey C26 Branding Attitude of Gratitude Good things come from nothing We forget what we're capable of Small Manageable successes every day The hardest part is getting started Expectations can make something impossible Design your lifestyle The power of the present We don't know what the future holds Happy accidents Running with your breath Mapping out 2023 Plan, don't hope The best things take time Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

"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

"I just need a break" is something we hear a lot as coaches, but a break from what? Today we look at your life in triathlon and things that can supplement, compliment and keep the passion alive. There is a trap of being ALL IN or ALL OUT. The road is in the middle. The middle way. Taking a break doesn't mean nothing and we always have to do SOMETHING, so what is that something that makes you feel happy and alive? We all get trapped in ultimatums, but (and especially this time of year) you always have options. Today is about finding them and understanding how you can be a triathlete without feeling the pressure of it all the time. When we are grounded in our body and mind or decisions make more sense. Mike also tells the story about his first car. Topics: Jonesing to workout Resistance to doing things… anything When is the right time of day for your workouts? Performing at your best Full Time Coaching challenges Being grounded and rooted in your daily process Biggest questions we get this time of year "I need a break" but want to stay positive Parenting, work, triathlon "I'm sorry for not working out, coach." Back and white thinking You never want to write it ALL off Why we tend to talk about football off air You have to find SOMETHING What do you plan so that the same things don't keep happening? Wha did you fall short on last year? Lazy and inconsistent Exercise frequently Find something that supplements triathlon Assumption: You Like Triathlon Mike's First Car Think young When the goal in life is to keep feeling younger You can't be all in or all out Comparing yourself to social media Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.C26Triathlon.com www.crushingiron.com

We've talked about your "why" a lot, but today we get into motivation and clarity on your WANT. What do you like and want from daily training and life? Change is hard and it becomes even harder when we are always reacting. Today, we look at how you can step back and see things a little more clearly. Define what makes you happy and keeps you on the the right track. How do you create an avalanche of "goodness" in your life that keeps fueling itself? Training seems much "easier" when we have a race on the calendar because the outside motivation is there. But how do we create that motivation from the inside/out? Thoughts and decisions connect and either create positive forward movement, or a backslide. Find what you want, and let that lead the way. Topics: Check Out the C26 2023 Training Plans Here Weather and dressing right for runs C26 - Established in 2013 Setting up for success Training seems "easier" when you have a race set Training isn't "optional" when you're race is looming When we "have to" do something we tend to rebel It's nice to do whatever you want to do "Cultivate your want" Applications for Boca Del Vista Flowing Lava connections for health Repeatable is good - Variety is for the weak Controlling your own life Meditation Total transformation to feeling better Use fuel, don't let it use you It's bout being mindful, not reactionary Changes are hard Thoughts and decisions connect Little things add up Creating positive, forward movement. Coaching Inquires: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

This is one of our biggest mantras and today we take a deep dive into how you can start, keep good momentum, and start next season on top of your game. Sometimes it's as simple as making a commitment to "exercise frequently." Learning how to "win in training" is something we all struggle with at times, but it shouldn't be so complicated. Exercise is supposed to give you energy, not take it away. Today we look at patterns you can start now to put you in a better place to deal with the holidays and be in a better place for the new year. Your number one goal should be health, fitness and wellness. What does that take? We look at dealing with sugar and social media, along with the repercussions of being tired and hungry. Teach your body to crave doing something good for itself. Topics: C26 Training Plans for 2023 **ON SALE NOW** https://c26triathlon.com/2023-training-plans/ Sometimes we need to be selfish Halloween can be very serious St. George deserves some serious status The cities that embrace our sport Follow your bliss Bite off small chunks Setting boundaries Dealing with sugar That "feeling rushed" lifestyle Getting ahead "can feel like" focusing too much on other people Start off the day with a win Commit to "exercising frequently" Health and fitness and wellness is the #1 Goal Exercise is supposed to give you energy, not take it away The hardest work we do is on ourselves When your body craves doing something good for itself Our ease of being "influenced" When your brain is no longer your own Making yourself a priority Repercussions of tired and hungry Building human capital Endless loops of the same thing . . . Hitting the start line of a new year at our weakest Learning the skill of winning in your training Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

You're not getting younger, but do you believe your best is yet to come? We do and today that drives the topic. Mike just had a birthday and talks about what it meant and how he tends to ignore the aging process. We get into overstimulation and how that takes away from your performance in training, racing and life. We look at the concept of extremes that drive the middle, not living off your best or worst days. Self-talk is a giant issue with a lot of athletes and we explore ways to change what's going on so that you have the belief that you ARE a swimmer, cyclist and runner. Break through what's holding you back and find the mindset that takes you to the next level. Topics: 70.3 World Championship - through 15:00 mark Why is it after KONA? Woman's Prediction Men's Prediction How will they respond to the cold? 15:00 Paula Findlay Either at the top or it's a disaster When things go way right or way wrong The process over outcome The Mindset of Belief Gamers and Trainers Fake it till you make it When life doesn't line up with your time Overstimulation Sometimes you just gotta work hard Extremes that drive the middle Don't live off your best or worst days Self talk is a giant problem with athletes Invest in yourself You're not getting younger Coaching inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

This is one of those podcasts where we talk about things we believe everyone is thinking about during their race experience. We start with conversation about Ironman California where once again it was proven that no Ironman is easy. We started talking about some things that happened on the course and it took us into the demand for volunteers which rolled into a big discussion about how Ironman is evolving. We feel like the trend is to 70.3 but is that the right direction for the sport? We realize Ironman isn't asking our opinion, but we are continually thinking of ways to increase engagement in the sport we love. In the end we make some suggestions that we feel would help energize the volunteer base and create longer lasting relationships with Ironman and triathlon in general. Topics: Cold and dreary days Life experiences in our FB Group 2023 Training Plan Information Ironman California Trend toward 70.3 Volunteers and free labor Building more momentum in host cities Did they add too many fulls? Creating demand is the FOMO for athletes Is Ironman doing enough at ground level? Where is the investment? Constructive criticism and negative feedback What can we all do better for our athletes? Ironman has zero competition (in triathlon) Some suggestions on how to build a better volunteer base 70.3 and Full "package deals" Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Brucke - [email protected] www.c26triathlon.com www.crushingiron.com

Today we get into listener questions and some key areas for longevity in the sport. We start with swimming in open water and how you can train to be stronger and more confident, even when the water is rough. We look at coming back from an illness and talk about some of the techniques we have used to stay healthy, including being pro-active at the first sign and how to recognize your level of sickness. We get into consuming stress and how that builds up over time and literally makes us sick. We talk pacing your Ironman marathon and the importance of understanding pacing by effort. And we get into what are the most important things for beginners with regard to long-term success, and this also applies to coming back after taking a chunk of time off. Topics: 2023 Training Plans Info Therapy Session Open water practice without open water Prepping for rough water Staying calm in open water Building open water confidence Coming back after an illness Test runs to check your HR HRV - Not training or training? Aerobic work to move through illness Consuming Stress Be pro-active with that sick feeling Feeling good off the bike Pace off your effort in an IM Marathon Where to start as a beginner Not biting off more than you can chew Illusion of "This is a New Year" You feel fresh because you've taken time off Dig in your heels for the long haul Walk away when you're on top Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

How do you have fun in your training and life? Do you have enough or is there a low-level tension around at all times? This is a great time of year to detach from pressure and teach yourself how to do things in a way that let's you be free . . . and get better. Being faster is often about letting go and enjoying the ability of your body to adapt and flow. We have to test these limits. We don't fail, we learn. Are you doing the same things over and over and wondering why you're not improving? We look at creating patterns, how setbacks can propel you, and how to go out and live a little. There's nothing worse than an endless cycle of forcing yourself to do things you don't enjoy. Find the sweet spots this off season. Make a plan you know you're going to stick to and re-energize your soul. Topics: 2023 Training Plan Info Unbutton it and have some fun The most fun she's had in a swim . . . Detach from the pressure Best way to apply December Rules The off-season doesn't mean being lazy Re-energize your soul Practice Being Free Just Rip It Go out and live a little How to go hard when it's time to go hard Mental Tests Just one more You didn't fail, you learned Is it the workout or something else making you tired? Stay injured or make a decision to get back Why are you not improving? Make a plan you know you're going to stick to Ultra Training meets triathlon Set backs that propel you forward 31 minutes or nothing? Creating Patterns Quit forcing yourself to do things you hate Overkill ——> Burnout Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

You don't have to make drastic changes. In fact, that may be why you struggle with burnout in Triathlon. Today we talk about why little steps are always the key to success and happiness. Banking on an Ironman finish to change your life is a slippery slope. Happiness in triathlons (and life) is about having a clear grasp of purpose. Training effectively is always about the right amount so you can adapt and recover. We talk about burning the wick too fast, donating time back to yourself, and letting go of perfectionism. We get into doing things you LIKE and how to scratch your own itch. Now is the time to invest in yourself and find a happy "rest of your life." Topics: You don't have to make drastic changes This podcast is more like an underground rock band 2023 Training Plans for your big race Community is key Isolation and burnout More opportunities to spend time with teammates is always #1 The people in our lives . . . Unhappiness is not having a clear grasp of purpose The right amount is the amount you can adapt to and recover from Better boundaries The trouble with drastic change Donate time back to yourself Burning the wick too fast Perfectionism as the enemy Now is the time to invest in yourself We all want Amazon orders Today! Accessibility to everything jades us Scaling . . . Scratch your own itch by doing things you LIKE Lessons from the Kona Finish Line It's not always about fast and far Racing doesn't define you Proud of my slowest race A happy rest of your life Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Today we recap the Ironman World Championship and look at racing strategy, the coverage, and what lessons we can learn as age groupers from an unbelievable race. We look at Iden and Blummenfelt and what their real training secret likely is. We talk about the big swim pack, drafting on the bike, and what all that did to set up the run. We talk about the shift in qualification standards, the move to make things seem easier, and fast shoes. Our belief that "once you get too hot, it's over" played out again as did "you don't have to catch them, they'll come back to you." Lots of interesting topics to go over from KONA, but we also bring it back to the amateur level and ask important questions about your dreams of getting faster, including, "Are your buddies slowing you down?" Topics: KONA is a special place, but should the race rotate locations? The 2 Day format . . . good or bad? Breaking down the broadcast Advertising overload? The quest to make everything possible A mother wins Easier and easier to qualify - does it lose its luster? The big swim pack in the men's race The bike and drafting Shower, dry off, 5k Penalties The swim game has changed Not as much separation Iden and Blummenfelt worked together the whole race Laidlow upset the apple cart Iden's Hat Bike fits Fast Hoes Once you get too hot, it's over Iden and Blummenfelt's REAL secret sauce You don't have to catch them, they'll come back to you Are your buddies slowing you down? Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

The smart money is on Blummenfelt, Iden, and Ryf, but who do we think has a chance to knock them off? We give our predictions, plus get into Kona racing strategy, including why the swim is so important, how athletes position themselves on the bike, and why it really all boils down the the run. We talk about the legend of the Island, local perspective, and respect for the land, along with why experience is so important. Some athletes are always in the news, but it's the ones you don't really hear about much that understand what it takes to be a World Champion. Will that matter or will Blummenfelt and Iden run away with it? Will Ryf show her dominance from start to finish? Will Patrick Lange re-emerge? Is Lionel ready? While there are favorites, this is one of the more spread out fields in a while. Topics: 2 Day Event - Is it sustainable? Local perspective on hosting World Championships Spirituality of the Island Kona is a Runner's Race Drafting vs. Working with the group Why pros work so hard on this swim Women's Race Picks Men's Race Picks Favorites and Sleepers and why Below are some of the Pros we talk about. This is NOT prediction order: Daniela Ryf Anne Haug Sky Moench Laura Philipp Lucy Charles-Barclay Kristian Blummenfelt Patrick Lange Gustav Iden Lionel Sanders Braden Currie Ben Hoffman "Hoffmeister General" Magnus Ditlev Matt Hanson Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Are you truly willing to do what it takes to have your most success? This is one of our "look in the mirror" podcasts and a lot of interesting thoughts came forward. It's easy to set goals, but it's hard to do what it takes to reach them. We contend next year's success starts right now, but it doesn't have to be hard. Will you fall prey to resistance or will you have a genuine talk with yourself and do better with your time and energy? The most successful athletes have a longer attention span. They can focus on details and get pleasure from the process. Now is the time to train so you can train like you need to train when it matters. Are you upset with your performance or because you did everything the same and expect different results. Sometimes it's good to get fed up with our own excuses. Topics: Check out our new TRAINING PLANS for 2023 Building Your Attention Span Starts Now Kona on the Table The People's Podcast Everyone at Starbucks making plans they don't do The most successful athletes do . . . Getting the most out of your ability Balancing your time investments Getting back to and past your peak Boredom: How do you fill it? Who has the longest attention span? 50 things half-done Train so you can train like you need to train Knowing and understanding your weaknesses Beating Resistance Motivation FOLLOWS movement The War of Art Engagement HRV I wasn't sick, I wasn't fit . . . Are you annoyed with THEM or YOURSELF? Why are we really upset with our performance? Get fed up with your excuses Firing on all 3 cylinders Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

After your big race always comes the million dollar question: What can I do this off-season to be better next year? It can be a confusing time and it's easy to think crushing things is the way to get faster. But today we look at an approach based on developing skills along with getting your mindset in a place to work on things you're not good at OR don't like. The off-season is a great time to give yourself time while looking at the goals after the goals. Things that used to work might not work anymore and you can find yourself in a perpetual loop where everything remains the same. Maybe it's as simple as developing patience for your training. Building in a way that feels good and reclaims your body. Get better while feeling good and rekindle that passion. Topics: Muncie Preview Podcast #65 Kona Preview Coming Turts and Scarfs and Turtlenecks Wild time of the year Goals before goals Professionals vs. Age Group Comparison Periodization Fast — Then Far? Far — Then Fast? Caught in the seasonal training loop Partial Choice Weeks Structure and Flexibility Faster vs Being stronger Skill development Training in a way that makes off-season-sense Different courses demand different training plans Working on things that you're bad at Sacrificing future gains Patience Maybe it's a good time of year to work on what you don't like What used to work, might not work anymore Things change, stress changes Get in the ballpark becomes get to the ballpark early Beauty Parlor Analogy . . . Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com [email protected]

Ironman Chattanooga was a poster child for the challenge of being prepared for race day. The fast swim lulls you to sleep, then the rain on the bike, and hot and humid sunshine just in time for the run. We talk about different things that went wrong for a lot of athletes and how it can be prevented in training. We also go into pacing and how to practice it in training long before you blow up on the race course. We look at swim safety and why most theories don't work. Training by and understanding effort and why it's so important when your race plan goes to sh*t. Topics: Lessons From Chattanooga Trying to figure this sport out Plan A, B, C, and Platinum Bike course harder than you think All Ironman's are HARD How Ironman Brand Pitches "Easy" Anything is Possible . . . if you work at it Swim Fast equals free transition Having a Healthy Respect for what "could" go wrong Ironman Swim Safety Forcing a slower start Taking races seriously Training your swim to start fast Getting your body accustomed to race pace How to be appropriately prepared Don't try different pacing on race day Nothing is in your control Training by Effort Pace -Sometimes you just gotta take it or leave it Learning and extracting from proper pacing What did you learn from your race?? Act like a professional Negative split mentality Kenyan Shuffle 13 minute miles Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

It's not the end of the race season, but today we answer questions from you and take a closer look at how you can truly get better this off season – along with tackle the comedown after your big race. We look at strength training and how it should compliment your goals, how to ease expectations after an injury or a funk, and how to strip training down so it is something you can look forward to. We joke about finisher shirts, discuss which bike you should be riding and when, and look at the importance of building lateral stability by either strength training or hitting the trails or mountain/gravel bikes. This is a good reminder that we have to be flexible and everything can't always be "on." Topics: Chattanooga Finisher Shirts Which bike to ride and when Q4 strategy How much are you in aero? Run on all surfaces Lateral Stability Creative aerobic work that keeps you engaged Swim Cool Down? Worth the time? Easing expectations after burn out or injury Keeping yourself in a funk? Stripping the training down Strength training should replace intensity Strength training paired with swimming Body weight vs. plates and bars Transitioning post race Try to be a Type A- or B+ athlete December Rules All of this is on a continuum When failure to plan is good Flexible on the F*ck-around Mind tricking yourself Internal rebellion Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Sooner or later, your top priority will be your health. Don't take it for granted. Today starts with a question from the group on how to get out of a funk. We hear that a lot and today we get into the best ways to make make this sport something you really look forward to. We talk about the dangers of setting expectations and focusing on the "fast" part of endurance racing. We look at the "I can't wait to…" endless cycle of getting out of the moment. We talk about what will truly get you to the start line with confidence. Choose to be present and energized for what comes today. And Just. Get. Healthy. Topics: Check out our Ironman Chattanooga preview - Episode #515 How to get out of a funk Goal Setting Energized and Motivated Setting Expectations Why set expectations? "I can't wait to" Most athletes have no business setting time goals Short term health goals Just. Get. Healthy. Choosing to be present Choosing your own quality time Fast is the "glitzy" part It's all about health and strength Taking your wins Confident and content going into a race Turnovers - Trying to do something you're not capable of More intimidated by the work you haven't done than the race When you "can't wait" to get to a simple workout Winning is Daily Don't crush yourself for one day of training Make a commitment today Wisconsin Camp and Race Plan combo Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

What did we learn on the coaching from Ironman Wisconsin? Turns out a ton. We take a close look at the avalanche of energy and how it impacts a race. We look at why the swim is so important for the rest of your race. Especially on a course like this. We also talk about how to peak at the right time for your race. There's nothing worse than training too hard and being burnt out way before you get there. We look how bad form on the run makes you work harder to go slower. We talk about overtraining on the run. We look at hills and the nutrition crutch. Having a plan B, C, D, and E. In races like this, it's not usually about how fast you go, but how little you slow down. Topics: Del Boca Vista Dedication Responsible, synergistic, thoughtful FB Group IMWI was brutal, but . . . Willpower and strength You only gotta do it once When 12 Rounds turns into 20 Mentally and Emotionally fresh How deep can you go? There's no easy race The tension of Perfect conditions Zone 1 Physically and Zone 6 Mentally Burnt out too early Running Easy on Hills Bike and Swim your way to great run shape Losing your race in the swim The avalanche of energy exposure Fatigues makes cowards of us all Holding form with fatigue It's about how little you slow down Obsession with speed Tempo and Hill work Clothing choice Mistakes Was it really nutrition? Having a Plan B, C, D and E This sport is so great because it's so difficult Critical thinking . . . Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

It wasn't as much of a race as it was a battle of attrition. Today, we break down Ironman Wisconsin from the beginning of the swim through the brutal bike and the dark and lonely run. The emotions on this day were all over the map and we share stories from on the course and the spectator perspective. Roughly 1500 started and 1020 finished. No one expected that weather at Ironman Wisconsin, but it turned out to be one for the ages. Topics: Perfect Saturday, brutal Sunday The morning and swim line up Mental preparation and finding a reason The anatomy of the water The crowds in the rain Staying warm Transitions take on a new meaning Going to dark places and losing hope The "new" stick on the bike Wet and bumpy roads, cold riding, high winds Getting through the loops Volunteer toughness Nowhere to find speed Why that bike course was so Demoralizing The bumps and the breaks Twilight Zone feels The Last 10 Miles of the bike The Last 2 Miles of the bike T2 and temptation Coming out on the run How do you run a marathon after that bike? Aid stations and volunteers The low spectator vibe Camp Randall run The dark run path and chilling wind The late struggles The finish line Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

How do you react when something doesn't go your way? Today, Coach Robbie shares a very personal story about his sobriety and we tie it into things that can shake us up in a race. We can train well, taper perfectly, but something unexpected always seems to pop up on race day? How will you handle it? How can you get your mind straight, re-focus and turn it into a positive. We're out there on our own and we need to find a way. Topics: No weigh in It can ll go perfect, but on race day . . . Picking up the right Drink Is there vodka? A point in the race where something kicks you in the gut. How do you flip the script? Don't hold onto bad things Digging deep to find a way A moment is a moment What the why behind the why it happened? Practicing resiliency Laugh it off Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.C26Triathlon.com www.crushingiron.com

We're both racing this week at Wisconsin and we talk about what's going on in our heads. We take a deeper dive into taper and look at what it should be feeling like. We talk about how to know if you're peaking, how to keep the pop, and what not to be focusing on. Less than a week from Wisconsin 70.3 and Full… but this translates to everyone who has a race coming up this Fall. Handle your Race Week smart. Topics: Mike's fading blog Softballiing Your Race Taper Adjustments Taper workouts feeling like a chore Hay's in the Barn? Signs of Peaking Feeling Recovered In-session performances Comparing workouts effort/HR/Watts Can't let your body forget Pulling back Taper workouts that feel like shit Intensity on race week Priming the workout Staying game sharp What do you need to feel like today? Keeping the pop Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26Triathlon.com www.crushingiron.com

You've come this far, don't confuse "getting fresh" with being lazy. Taper means so many things to so many people, but today we look at the best ways to approach taper, both mentally and physically. We talk about everything from how to handle your workouts, to packing, and mental roller coasters throughout taper. We look at phantom pains, visualizing and a gradual recovery. We also talk about your plan when you GET to the race so you can stay focused and on point. Stay in your zone, don't let the body shut down, and get rid of as much life stress as you can. Topics: Walk Out Song Phone music and video 70.3 and Full Taper Athlete Guides Right and wrong decisions in Taper Taper is in Pencil Feel sluggish? Mental battles Staying in your zone Save your energy Get Fresh Gradually Don't remove intensity Fresh But Prime Adjusting best case scenarios Feeling the feeling of being fresh Letting off the gas can be dangerous Rationalizing TOTAL rest Don't let the body completely shut down Remember what it's like to feel fast What life things can you do to remove stress? Clear your plate Train, THEN be lazy Have a plan when you GET to the Race Pre-Race Haircuts Laying out your stuff Pack what you REALLY NEED early Removing stress but staying focused Start visualizing Make your list Panic turned into fun Mind shifting practice Meditation in motion When we dial in physically but not mentally . . . Humble Reminders Set yourself up for success Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

"Doubters don't win, winners don't doubt." Quote cited by Sebastian Kienle before winning Kona Today we lead with that quote and get into the concept of being optimistic with a healthy dose of respect. We also look at expectations created in a vacuum and putting your brain into a pressure cooker. Sometimes all you need is a little glimmer of hope. Find that and be in the moment. We look at the importance of resilience and patience in your race. This is one day and at the bottom line you have to have your wits about you on the run and be willing to fight for 12 rounds. Topics: IF we did ever have a sponsor, who would it be?? Nutrition talk for IMWI Sebastian Kienle on doubt Run fitness doesn't matter without bike and run fitness The pro who won Kona on less than 20 running miles per week Reasons to be confident Find your glimmer of hope The mind needs to be in the moment If you're totally confident, you're likely overtrained Mike's college baseball analogy on quitting When we put our brains in a pressure cooker Expectations you've created in a vacuum The hill is smaller in person The race is One Day Optimistic with a dose of respect Mental and emotional strength on race day Your ability to be resilient is what matters Be excited to do this! Compounding stress Be mentally and emotionally willing to fight You have to have your wits about you on the run T2 should be when your walk-out song starts 12 rounds … every 2 miles is a round Having tremendous patience Accidental distractions Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Since we're both racing and know this course pretty well, we thought we'd get it out there early so you can prepare for a few things. We start with the two loop swim and some thoughts on when to start to avoid congestion, plus when and where it could get choppy. We have an extensive look at strategy for the bike course including thoughts on why certain sections are harder than you might think. And the run course… where to be thinking about holding back. When to mentally prepare for the hill section and how do deal with the longer lonely stretch. We also talk finish line, and spectator tips. Topics: 70.3 on Saturday this year Easy to forget this race almost happened in June Park it and leave it Thursday and Friday check-in only Pro Race field is back. Men and Women Get a feel for the water Monona chop Starting spot in swim Comfortable with contact T1 Energy and the helix No passing zone on the bike This is a "body shot" course The toughest stretch of the bike course Strategy for the 3 Sisters Coming out on the run Being too hyped out of the gate Relax at the start of the run Mile 6 mental prep It can get cold on the run Prep your special needs The finish line Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com [email protected]