Crushing Iron Triathlon Podcast

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]

Today we talk about our training for Wisconsin and explore some of the different techniques and mindsets we're bringing to the races. We look at layering intensity in the same day, building resistance to hard stuff, and how to prevent yourself from dipping into energy reserves too early. We look at swimming long, biking hard, and running steady. We also talk a lot about ways to control your race while you're in it and why it's so important to focus on executing to your fitness level. Topics: Utilizing two specific days for intensity The advantages of swimming long Gearing up for a hard day Becoming resistant to hard stuff Swim fitness is to bike fitness is to run fitness You want to be fresh when you hit the run You only gotta do it once Most athletes dip into their reserves too early Choosing an Ironman over a half and vice versa Executing to your fitness level! Road vs. Aero Helmet Setting general metrics for your race Patience and toughness and confidence Are you back or "headed back?" Feeling on the offensive Being solidly in control Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

Is society addicted to excitement? Today we look at ways triathletes fall off the rails and lose their way. We talk about racing as getting better and being part of your process. We also look at ways to keep things simple so you're not so distracted with training and life. We talk about rebelling against your own ultimatums and setting realistic goals that keep you motivated rather than afraid. It's easy to lose the moment but we believe the simpler you keep things the happier and faster you will be. Topics: The Elephant in the room Move - Connect Committed to the community Flailing in the wind Writing therapy Time and pressure Athletes giving up When a date on the calendar owns you Building positive momentum The Race isn't today Rebelling against ultimatums Sighting practice made easy Belly fat Racing as part of the process Addicted to Saving Realistic Goals Giant expectations and too much pressure Everyone has funks, the key is breaking out How we overcomplicate things It's about simplicity Transitions in life Be present 24/7 Eating the same things Costco changed everything Steve Jobs Food is for the body Setting up for success Predictability is underrated Simple means faster Are you just looking for distraction? Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com www.crushingiron.com

High Humidity and Dew Point are your friends. Training through tough days pays off in so many ways. They are like Mother Nature's Freebies that give you that Seasonal EPO when you need it for Fall Races. Never judge a day by the weather and find little wins in those "worst workout ever" days. Mental victories is what make you a stronger triathlete on race day. Find the good in the bad and move on. Putting too much stock in a single workout isn't the answer. Look for effortless momentum. Racing a sum of all the days. Topics: Weather Adjustments When the legs can't keep up Keep doing the work Dealing with heat in a positive way Mother Nature's Freebies Benefits of heat and dew point Daily Complaining When the weather decides your attitude The worst workout EVER Looking for resiliency Mental Victories Race day is unpredictable Pain Caves What it takes to get it done Race Day Excuses Don't Attach Yourself to any training session It's the Sum of All The Days Stay Humble - Work Hard Take the best and apply it Putting too much stock in a workout Momentum - Physical and Mental Healing or choosing to stay in a funk Fake it till you make it Shift your mindset Effortless momentum "Sorry, Coach, I was feeling it today." Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

So much of training and racing is mental that we went all in on it today. How to deal with doubts, heat, and feeling tired. We look at why we get tired and why often it's as simple as breaking a pattern. How do you keep going when the mind says no? We talk about ways to be more engaged in a race, along with in-race recovery along with training methods to keep things interesting and give you confidence . . . even when it's fleeting. Controlling thoughts and calming the mind is truly one of the greatest things you can do for your training and racing. Topics: Seasonal EPO Phone a Friend Thank the volunteers Camaraderie on the race course When the run gets lonely Breaking lethargy during the day or race Intentional Training We need energy to be motivated Priority Scheduling Cat Naps De-cluttering the brain Find time away from noise De-compress during the day Let your thoughts run wild and don't react Time alone - anxiety, drinking, depression How to use music during your workouts Meditation to calm down Heat - Mental Training You're the only one who knows if you gave it all That first mil of running can give you huge doubts Trainers and gamers Don't judge your race too early In Race "brain breaks" Boca Del Vista Update Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we get into the concept of missing out on life changing events. We recently read that most adults will end up spending a total of 5 years looking at your phone. And why? Probably because it's easier than facing something that scares us. Sometimes we lose sight of why triathlon is important to us and it's likely because we're too close to it. Today we get into tackling life and putting ourselves out there to feel better and make things easier. Do it for yourself and be filled with gratitude. Do it because you Can. Topics: Mike's Decision on IMWI Why not? Filling Voids Losing sight of the purity of why we started Why wait? It's easy to forget how good things are going Facing fears Fear as your compass Addictive tendencies 5 years of your life looking at your phone Racing is a CHOICE Find something that fits into your life The Choices we make Reside in your true belief system Skipping out on life changing events That Louisville morning with Mike and Robbie Be filled with gratitude Just be happy to be there We forget because we're so close to it Attracted to panic Tackling life Volunteer at Ironman Wisconsin - Link: https://www.ironman.com/volunteer Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today, it's cycling and what makes you stronger, faster and more efficient. How do you get there? We get into cycling blocks and why they may or may not be your answer. Do you even have the fitness to attempt one? We look at having a master plan of attack. We talk intervals and intensity and power. We look at "stress buckets" and how you have to reduce one to fill the other. We also get into a nice little nugget toward the end about the Importance of Zone 2 riding and how you can do it more effectively. TOPICS: August is Full On Gas Alaska - Atmospheric River? Living for experience Lake Tahoe memory Decision making and toughness Triathlon: A giant puzzle/whack a mole Cycling: General strengths and weaknesses Cycling Blocks Understanding Stress Buckets You need a Master Plan Don't sacrifice just for the sake of it In order for a block to work . . . Having enough fitness for it to matter You need a big enough cake to make it work Ironman is an aerobic event "I just want to hammer it, Coach" Fast vs. the ability to hold it Building Aerobic Capacity Master where you're at first More is often the mistake If we can't do the small things right, don't do big things The hardest work is getting all your workouts done Finding Zones in your cool down Efficiency is King Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

How do we absolutely know when we're ready to race? Today, we look at how athletes produce non-objective expectations and why that can build unwelcome anxiety. We tend to want concrete answers, but that's just not possible. At some point we just have to do it. This goes with many things in life beyond racing. We get into rewiring pathways to create more confidence and reduce doubt. We look at small decisions along the way in training that build confidence. We also talk about practicing getting over the little humps and how small decisions create positive momentum. Topics: It's your journey How do you know you're ready? Different stages of readiness Am I ready to execute this race? Execute your best race best on your fitness Confidence in feel and pacing Dependence on concrete answers I want to KNOW I can finish before I start Anxiety Nothing is guaranteed Sometimes the best races are surprises Chin up more than chin down Uncertainty, anxiety, depression How do we know what we want? Overcompensating Confidence vs. Bravado Humility in confidence Small decisions that build your belief Practice getting over the little humps Don't listen to all your thoughts, just acknowledge them Small decisions create momentum Let the body do what it is capable of Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

There's a lot of good stuff in the weeds of today's listener questions. Today we get into simplifying a complicated sport, timing mats, and if we'll do Musselman some day. We also look at DNF rates across the sport, and why they seem more prevalent. We also give strategy for the Ironman Wisconsin bike Course, talk about ways to beat burnout and Ironman Blues, along with Kona 2023 and why Robbie's son Hayden is a fan of Kristian Blummenfelt. Topics: What's the Future? So much confusion in this sport One person's simple is another's complicated? When will Mike and Robbie race Musselman? Timing Mats at Ironman Mike's second biggest fear DNF Rate at Lake Placid. Reasons? Everything is a short cut Under prepared, or over trained? How Do I change my "Lazy Race Swim?" Bike Strategy for Ironman Wisconsin Relaxed Brain, engaged body Get through the hills . . . Burnout and Ironman Blues Do you need something BIG to get you out of bed? You chose triathlon, it didn't choose you. Kona Is Back in 2023 Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

A lot of things go through your mind with an Ironman approaching and today, we go through Mike's big "test" weekend from Wisconsin. He talks about why he's waiting to decide and how close he is to pulling the trigger. We also talk about Ohio, which turned out to be a tough swim, then dive right into a "tough love" session about swimming and how you can be more prepared to race. We break down tons of in-race issues and decisions you can make to race better along with question why Ironman is always trying to make the swim seem "easy." Be mentally and physically ready to race by exposing yourself to what it's going to take on the course. Topics: Social Media Lurkers Ironman Mike? Being prepared Responsible and Objective Decision Making The 24 Hour Mood Swing Are 70.3's the most popular distance? Ironman used to fill up in one day Do you need big goals hanging out there? Bike Effort Ironman Wisconsin course discussion Does the course you're doing excite you? The feeling you've been missing Ohio 70.3 post-race Swim at Ohio A firm reminder to take the swim seriously Ironman's impossible goal of making the swim "easy" People just don't take the swim seriously, until they're in it The difference between scared and mad voice Why mass starts are safer The swim mirage The trend to make everything "seem easy" Way too many opt out choices today Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Everyone wants to talk about diet, hydration, and sleep, but what about feeling connected to life, training, and purpose? Today, we look at how connecting, not only to others, but to your body and true desires can give you the lessons you need to be successful in sport and life. We get into how to approach training with the idea that you're on the verge of getting sick. How to approach fatigue and the feeling of illness coming on. We talk about the importance of minimal effective dose and why that's so important for the long run. If you want to go fast, go alone, if you want to go far, bring other people with you. There's a lot of power in walking away from something that is done versus continuing to add more and more layers. Topics: Asking for help Pride in being too independent We don't want to be seen as weak Knowing just enough to be dangerous Are you filling or digging holes? Doubling down on anxiety 15 hours that turns into 20 or 30 Stepping away from the grind We're so busy we don't know what we're doing. Over committing The power in white/negative space Free time is awesome Truly wanting to get back in it Doing a sprint, oly and 1/2 before you do a full Overreaching Never "succeeding" enough Minimal Effective dose Great is the enemy of good "Epic" Burnout Treat your workouts like you're on the verge of getting sick Pay attention to your body Just Do Enough Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

This is our 600th podcast, but there's no fanfare… we just keep showing up. We started doing only Monday and Thursday, but sometimes that didn't always work out for us and staying too regimented could made us lose steam. Be flexible, recover, do what's right for the long-term growth. Today we dive into mid-season training and how tough it can be to stay motivated when you might not be seeing a ton of progress in the heat. We look at ways to find the little wins that keep you going toward the big goals. We talk about subtle clues, and training relative to how you feel. Also talk about ways to reframe your days off and maximize recovery days. We do this to be healthy and happy, so learn to appreciate how triathlon is helping you on a day to day level. Topics: Heat, humidity, dew point I feel great . . . I feel like sh*t Resiliency and how it matters Tolerating hard environments Increases: Temps, humidity, stress Frustrations triathletes feel right now Future Tripping - make it work for you. Subtle clues that you're getting better and stronger Seasonal EPO Summer volume = Fall Gains Relative Training Ebb and flows of the summer Reframing your days off Maximizing recovery days What do you do to recover? Optimistic thoughts and finding nuggets to keep you going Hanging tough and aim low Exhausted? Little positive thoughts that build up Detach yourself from swim, bike, run Win your personal lottery - Finding that lost $20 Spice things up Breaking rigidity Get on a kayak or hike Don't get to a point where you resent this sport No such thing as perfection Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

How much are you learning during training? Today we talk about the connection between training and racing. We really get into race execution and strategy and how workouts should prepare you to make the best decisions when it matters. Are you a trainer or gamer? The most "trained up" don't necessarily make the best tracers. It's all about execution on the race course. How will what you're doing now affect you later? Both in training and racing. We also look at 3 types of training athletes and break down the type of athlete that races the best. Topics: Breathing Swim Starts Run warm up when it's hot Caffeine and Heart Rate Brick Workouts High HR at the bike start High HR off the bike Different Heart Rate Circumstances Systems checks on the daily Practice slow brick starts Difference between Pros and Age Groupers Is what I'm doing now gonna let me do X, Y, Z in the future? Great time of the year to plan Realistic Tri Calc entries Old People Golfing Fast Mistakes People want to talk about data more than execution Sprints and Olys can be more forgiving Long Course Racing - You don't get a pass Execute a session to your ability Trainer Not a Gamer Racing is a work of art How much are you learning in training? Great indicator of thoughtfulness in training 3 Types of Training Athletes Hope isn't a strategy The type of Athlete that races well Be in the moment Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we revisit our why and how it can be difficult to keep the right perspective on why we do hard things. For a lot of people "easy" is the new "right" but triathletes take the hard route. The mind will give out before the body and there are hundreds of triggers telling you to stop or quit. The "told you so" folks are always out there. This has to be your journey and there's a lot more reward from choosing the tougher path. Don't be afraid to fail. Throw yourself to the elements and be alive. Topics: Early morning coffee prep Forgetting your watch . . . . Pain as an ally Triathlete Island This is our life to craft Missing our primal pursuits Training is what we do to figure things out Exploring our boundaries Why do you do it? The body has to move Figure things out and find life Easy is the new "right" The "told you so" folks I just want to feel good I do this for myself Easy comes from doing hard things Isolation comfort zone Safety over freedom Afraid to fail Avoiding the elements The mind gives out before the body Neuromuscular connection Controlled soft Protecting ourselves Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We had some fun today with visiting some memories of our C26 Journey and facing some tough questions from each other. It's a glimpse into some of our favorite times together, some glimpses into the future, along with tackling regrets. What would we want in our ideal worlds? Robbie asks Mike: When all is said and done, what is the one memory you'll take with you after you retire from C26? Mike asks Robbie: I know it was kind of a rough year, but there were also some good memories…. What were some of your favorite things about coaching me to my first Ironman in 2013? Robbie asks Mike: If cost or time wasn't an issue, what would be the very last race you would choose to do? Mike asks Robbie: If you weren't a triathlon coach…. What would you choose for your career outside of sports and why? Robbie asks Mike: After all you've accomplished in sports and life, what's your biggest regret? Mike asks Robbie: As Hayden has already determined, you're a triathlete COACH, but … in a different world…. Describe for me your ultimate triathlon living situation as an athlete… Robbie asks Mike: Will you be racing this year? Mike asks Robbie: Would you rather Fly to Australia …. Or sit in an isolated room listening to Stephen A Smith talk about Alabama Football and Tom Brady for 24 hours? Robbie asks Mike: Would you rather swim Ironman Wisconsin without a wetsuit or bike Wisconsin in a speedo? Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Do you ever feel like you don't belong? Today we open up about how that affects us as coaches and athletes, along with those we coach. Triathlon can be a daunting journey at times, but we'll look at how reframing how we think can help us appreciate that we're all doing something amazing, and something most people wouldn't have the courage to try. We get into doubt, confidence, and why this sport can feel even harder the longer you're into it. Is someone else living in your head? The sweetest revenge is living a good life. Topics: Fireworks Pontoon Parade Triathlon never stops Summer is pedal to the metal Planning for next year? Coaching Doubts First triathlon experience Imposter syndrome Athletic Backgrounds Was it a fluke? Glory Days Expecting the negatives "You have to be better" 24-hour-chip Hard to recognize progress The power of the Ironman Finish Line External support Prove yourself right Training where you're at Finding celebration with the shit in between Who's living in your head rent free? If 9 out of 10 people think you're crazy, you're probably on the right track The sweetest revenge is living a good life You hear it, but are you listening? Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today we look at how things in the modern world affect training and more specifically our schedules. Working at home can create more time, but it adds challenges. The traditional Monday through Sunday training schedule can be flipped upside down. We'll look at how adjustments can and should be made to make your life and training easier, but also more effective. We also get into the murky territory of over-training and how that is usually the number one reason for slow race times and DNFs. Topics: What's a good bib number? Who's the boss? Keeping Ironman memorabilia Being Flexible 1. Don't try to fit a square peg into a round hole 2. If the usual schedule does not fit for you, find a new one. 3. Maximize time and efficiency (give examples) 4. Work in microcycles that also fit the big picture 5. Understand your limitations, then maximize your availability and align with expectations 6.. Don't be afraid of doing something different. Set yourself up for stress or success? Look for pockets of success Ever changing schedules Stacking bikes and runs Stacking bikes and swims Make the pool trips worth your while It's your life How is this benefiting me, and why? Why people are slower and DNF more often It's being appropriately trained Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

We're back from Nashville Camp and have a lot of observations. We get into growth, courage, and confidence, specifically as it comes to getting out of your comfort zone. We talk about challenges and how they can be the key to happiness. We also get into some of our personal struggles. Mike and Robbie talk about how they have a tendency to waste their potential as athletes. We also look at how finding a groove in your least favorite of the 3 disciplines can be the catalyst in making you a stronger athlete. We all need to have courage and face risks in training. We need to take things day to day and roll with the unexpected. Topics: The trips back from Nashville Camp Driver's Education Happy & Healthy Mental and Emotional Health Finding your sweet spot Apprehension and anxiety No magic formula Being around other people The trouble with isolation Using external energy Our psychological observations from camp It takes courage and risk Being with friends and family Safety vs. Protecting ego Sophomore Slump Healthy fear Perfection leading to paralyzation The illusion of perfection Confidence grows through challenge Upper body strength Favorite sport of the 3 When do you enjoy training the most? Tired arms equals tired legs It's all about energy expenditure When will you stop wasting your ability? Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Today is mostly about swimming in open water, specifically how to be faster. How do you deal with the elements? Are you swimming straight, making micro adjustments too much? Sometimes you just need to have a solid stroke and swim. We also discuss the possibilities of new Camps in Wisconsin, tri bike vs. road bike adjustments, and why you shouldn't be so literal in your training. Topics: Almost a full month's worth of podcasts Your number one job is to be healthy Being Hurd vs. Being injured Z2 running made simple Why am I slower in open water? Swimming soft The wall push Bad seeding Elements, chop, wind, current, people Sighting in open water Swimming straight Wisconsin Camps in the Future? What if Ironman was run, bike, swim? Tri bike vs. road bike Fitness is fitness Don't be so literal in training Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

Great questions today from our listeners, but we start with attitude is a choice and how to gives ourselves little adjustments. Then we get into bike nutrition and how to approach aid stations. Robbie talks about challenges of training in the summer as a parent. Mike talks about his move to Wisconsin and finding new races, experiences. We also get into cycling strength and power with a hill/big gear workout discussion. And if you're training for Ironman how you work in Olympics and Sprints along the way while keeping Volume. Finally, should you go into Ironman with a Walk/Run strategy? Topics: Air Conditioning vs. The Heat Attitude is a Choice What if I drop a Bottle of Nutrition? Ironman On Course Nutrition training? Balancing being a parent with summer training "Soft" on your left 80/20 Diet We are way too hard on ourselves Mike reflects on the move and looks for new local experiences in Wisconsin Big Gear and Hill workouts Long rides after our Olympic and/or Sprint? Intentionally using walk/run strategy Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

All the algorithms in the world won't help if you don't do the work. And you must LOVE the work. When it comes to lang haul training, we need to minimize the risks, find joy and invest in your ability to be fit. What is fitness if it's not feeling good? Many triathletes are all in or all out, but today we talk about staying baseline ready and doing things that feel right. "Brand new" usually isn't the answer. Today, we're here to tell you, the simple things still work. Topics: Asking dumb questions is a good thing Triathlon is complicated, which is why you should make it simple How to simplify your training theory Centering to find your flow Taking too many training risks Swimming for three sport fitness It's hot and getting hotter, but you will adapt In the chains of the pandemic In heat, up the intensity of the bike and swim, inside We don't get extra points for being stupid The goal is to be fit What is fitness? Turbulent and volatile Baseline level of motivation and commitment The best thing you can do is take care of yourself Invest in your ability to be fit Life is full of choices Are you repeating the same cycle? Major life challenges Stress, guilt and shame Be flexible and find your sweet spots All in or all out Be baseline ready Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

"Once you get too hot, it's too late." Today we get into the challenges and benefits of heat training. We go into when and how to train, plus explain how getting outside when it's hot is a win. We also look at the parallels between heat training and racing. What you can learn from giving yourself time to check your system and why that is everything in racing. Dehydration, cold showers, and negative split mentality. Racing is all about connecting the links in the chain and we'll explain how the lower paces in heat will help you do better down the road when it matters. Topics: Mike's 2/3 rule DesMoines Heat How to acclimate How and when to train It's all about how little you slow down Fatigue resistance Shelve Your Expectations Dew Point Impact Swimming Outside Hydration Running Loops, cooling down Checking the Box of Time Feel good about the strength Fatigue masks fitness Connecting the mind and body Extreme conditions explain your body It takes time to build a reality check Give yourself a buffer Heat Exhaustion in 5ks and 10ks Eat slowly to know if you're full Ironman run start simulation Give your cooling system a chance to start working Heat acclimation is exposure Teaching your body to adapt Do "Intensity by Feel" and mostly inside It's about the links in the chain Negative split mentality Perfection ends poorly Shelled and Dehydrated There's a win waiting outside Once you get too hot, it's too late Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.C26triathlon.com

We catch some flack for giving Data a hard time, but the reality is, we like data, especially when it's practical. We also love RPE and effort training. Today we look at how they can merge to make you stronger, faster, and . . . happier with your training and racing. We love open water training, but we also love the pool…. Open road… and trainer… treadmill and trails. It all combines in this beautiful mixture of satisfaction and better training. How do we mix the modern tech with old school ways? Topics: Rocky 2 and Old School Ways Distractions When everyone's an expert Swim Skins & Wetsuits Dress for Success Bike Weight and ceramic derailleurs Dependency Mindset of a grinder "I'm all about the data" Obsessed with numbers The workout still counts without your watch The Marriage of RPE and Data Consistency is the cake How much open water vs. the pool Training Peak comments that are most effective Meeting in the middle of RPE & Data The power in being a little reckless Is it pain or are you tired/weak? Blowing up on the bike Micro managing your training and races Race prep rides Race more and figure things out Practical feedback Do you have that extra gear? Don't stare at your watch or bike computer Making our own decisions The importance of understanding your "all day pace" Learn about yourself and connect with other people MIKE TARROLLY - [email protected] ROBBIE BRUCE - [email protected]

Mike and Robbie have settled in their new locations and focus on creating routine in the middle of chaos. They get into the concepts of simplicity, rigidity and how to make the most of your current situation. They also look at subtle ways to train the mind for racing demands, letting go of responsibilities while you train, and why boring routes can be an advantage in training. Don't be fooled by perfection, do it now. Topics: Stress is Stress is Stress New Locations Hayden out of school for the summer Zero Control Routine building in chaos The wisdom of simplicity Pliable rigidity Old school training Post race emotional recovery Huge mental tasks Planning for something you haven't planned for Do it now Summer is hard Letting go of responsibilities for a bit You don't have to be perfect 50 minutes or an hour How many minutes do you have? Boring Ride and Run routes Fooled by perfection Expectations Do something The subtle mind builders Intentional Training Transitional periods Sometimes freedom is a crutch Mike Tarrolly: [email protected] Robbie Bruce: [email protected]

Topics: Welcome back my friends to the show that never ends . . . Ozark & Peaky Blinders How to pick out a coach Navigating Aid Stations Coming back from a big injury Small increments are the way to win Evolution of C26 from here . . . More C26 Hubs? C26 Convention? When we said no . . . Team Race in Europe? Body types and racing Ironman Diet and performance Give us your ideas on how you'd like to see us move forward Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: [email protected] Robbie Bruce: [email protected]