Crushing Iron Triathlon Podcast

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]

Topics: What's your sign? Millionaires and Billionaires Committing to the simple things Motivation Graph Relying on Consistency Just Show Up Is moving a detriment to C26? Is Mike Hollywood on the scene? Track work Run mechanics 9 out of 10 injuries are from running When to re-evaluated your priorities Your goals are 6 months behind reality Holding on to what we were Zen thoughts . . . Triathlon diet What can we take from our first IM and apply to the 2nd? What makes a good coach? 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]

"You begin saving the world by saving one person at a time; all else is grandiose romanticism or politics." – Charles Bukowski We start with thoughts about an Ironman finish line and the emotions that run through people in that moment. It's really a magical place and you can see that "I overcame life in that moment" on people's faces. Then we dive into how to affect change in this world and why it starts with yourself. We look at our personal battles and being proactive at being better. It's not about new bikes and gear, but how we can renew ourselves. It's easy to blame the world, but we can fold the cards we have and ask for a new deck at anytime. Be committed to yourself and let triathlon enhance your human experience. Topics: The Ironman Finish Line Raw emotions burst through The feeling of "we beat life" for that moment Race when we're able Stress, grief, trauma Training Peaks and life stories Taking things way too seriously Being proactive in turning your life around It's easy to blame the world Be fed up with something Stop talking and do it Changing the World The new definition of selfish Get yourself better Throw in the deck for a new hand of cards How we cling to the wrong things Re-channeling emotions Being committed to Yourself 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]

We had a great weekend here in Chattanooga with over 50 athletes racing. Today, we look back on the event and give you some insight into why you may have had a good or a bad race. We talk about our first experience as Ironman vendors, the water temperature flux, the heat, hills, and winds, etc… But we really get into HOW TO RACE a 70.3. We look at what it means to burn your biscuits vs. just toasting them a little. Also, how you can gauge your process and learn from mistakes. We also talk about fueling, why it is so tricky in a 70.3 and how to better simulate racing conditions before you race. Lots of great stuff in here about the inner workings of a 70.3 race. Thanks for stopping by our booth. It was great to meet everyone! Topics: Vender Expo Experience Water temp. Long time for athletes to get into the water Average Chatt 70.3 temps. Bike course fast? Overbiking for your limits Did you get into the water early? Swim got crowded Getting clean space in a race Bike for show Toasting Biscuits vs. Burning them The longer you're in the oven . . . If you're truly racing, it's gonna burn Ironman is a crock pot, 70.3 is an air fryer Mastering a 70.3 then the full You either got it or you don't on race day Stay cool before you get hot! Pacing too high to accommodate fueling Lots of us haven't raced enough the last two years Do you do tough training rides to simulate races? Training for Surges Are you a gamer? 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]

Note: Be sure to stop by the C26 Tent at the Ironman Chattanooga 70.3 expo. Today is sort of part 2 for Chattanooga 70.3 with a heavy emphasis on swimming, including breathing, rhythm, cadence, and finding your stroke. Also lots of thoughts on the race along with proper training for YOUR body. We look at why most injuries happen, how to work on your balance, and most importantly, how to not overthink what you're doing in the pool, on the bike, or while running. So much of this sport is being in the moment and by the time you "think" to do something, it's probably too late. Good luck everyone! Topics: Stop by the C26 tent at Ironman Village before you race Chatt 70.3. We'll have tons of gear and will be having a huge sale! Robbie's story about running into a couple Pros at the pool. More on the strong pro field at Chattanooga 70.3 Swimming tips - it's the little things Finding your best swim rhythm Breathing Clunky swimming? Try this. Similarities between the swim stroke, the bike stroke, and the run stride. Playing games to stay engaged Heat too low? 25s and 50s to find your love of swimming Overthinking your swim stroke Zen in the Art of Archery Why most injuries happen Thinking vs. Reacting Cross country skiing Biathlon shooting and breath Trying to be someone you're not 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]

First note, if you're racing here, please stop by and say hi at our booth in the Ironman Expo Friday and Saturday. Mike and Robbie will be there. We have over 50 athletes racing this weekend in Chattanooga and today, we go step by step through the course and offer strategies on pacing, fueling, and the mental game for success. We begin with the Swim Start, including when to get there and how to fuel as you position yourself in the massive field of athletes. Then to the "fast but fair" bike course. We break it out by section and look at where to push and when to hold off for your best bike split. Onto the run where it can either be fast or eat your lunch. There's not much truly flat here, so racing smart, understanding the terrain, and staying cool with a lower HR could make the difference. Topics: Come by our C26 Booth at the Ironman Expo on Friday and Saturday!! Last Minute Larry Water Temp Swim is long . . . how to handle it Swimming with current tips What time to expect for your swim When you should get in line to start swim Chatt has a good Pro Field Bike course can be fast . . . but . . . First 10 miles The stretch on the loop before Andrew's Where to hold back and where to make speed Rough road sections . . . be prepared Run course can be fast . . . but You have about .5 miles before your first hill How to deal with early hills. Running on the highway with rollers in heat The greenway out and back section Battery Hill . . . when it really starts The drop out onto Veterans bridge Where to use the course for speed Dealing with the climb on the pedestrian bridge The second loop The quad buster sections 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]

We dig a little deeper into St. George, and today's focus is on the Age Group Athlete experience. We break down the bike, the wind, the heat, and the death march of a run. We also discuss the idea of going into a race that you know you won't PR. How does that impact your mindset, how can you learn, and how will it make you a better athlete? We also get into the post race emotion of such a tough race and the challenge of getting through the Ironman Rut. Topics: It's all about effort Coaching and parental instincts St. George bike course/times Pros and swim anxiety Perils of starting late in the swim The day got worse as it went Props for St. George for organization and hosting Heat and humidity vs. Dry Heat May Race - Limited chance to train for conditions This was a tough one Walking into a race knowing you won't PR Always wanting PRs Freedom of tough races The fitness Boost from Ironman How to move forward after a rough race Tail winds on the climb might "seem" nice Not having the same terrain to train on Post Ironman rut Validation and revenge Working through post-race emotions The beauty of tough races like this 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]

We had a great time and learned a lot watching the Ironman World Championship at St. George and have a lot to talk about. Today we look at the overall conditions, body shaming, break down the pro men and women, and look at how tough of a day it was for everyone. We also look at how DNS's effected the pro field and how this was a great teaser for a potentially captivating race at Kona. Coaching trust and staying with your plan always wins. Topics: Overview of a tough day at St. George IM World Championships Predicting a rotation of IM World Championships Kristian Bumenfelt's unbelievable race Body shaming A "triathlete's look" Getting away to find yourself Daniella Ryf One focus for so long The Pros that weren't there Lionel Sanders and Curie finish Things could have been drastically different Kona Preview Finding trust in your coach and why it can take you next level 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]

We are super pumped about Ironman World Championships in St. George. It's fresh, it's new for everyone, and the course will be a big challenge for pros and age groups alike. Today we look at some course strategy, the pro field including predictions, and why this will be such a cool race to watch. This course will be the ultimate test of patience for triathletes and you may be surprised by what type of athlete should do well. Don't burn your biscuits on the bike if you're racing. The run course could prove daunting. Topics: Sam Long Practicing believing you suck? St. George World Championship Move Kona? It's all new to everyone! How to view So dry and hilly The run could be carnage Pro Field - Who's not going is a story Part of winning is making it to the start line The Norwegians Lionel Sanders Cam Wurf - Watch his bike Alistair Brownlee and Kristian Blummenfelt Gustav Iden Robbie's Top 3 Men Elevation profiles are not linear Drafting Losing the pack Robbie's Top 3 women Hard to bet against Ryf Ann Haug Swim - Cold Water - Tips 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]

Today we look at how a triathlete's approach and thought patterns affect them over the long run. Almost like getting faster without trying so hard. Triathlon training is about staying within yourself and building long stretches of "good" workouts. We look at the guilt of woulda and shoulda's and look at why we might want to feel more grateful we even have the opportunity to use training as an option. Irresponsible expectations meet the ability to accept the idea that, "that just felt good." In reality, how fast would you have to be to be happy and content? Will there ever be contentment without realizing and accepting that things are going the way they should be? Topics: When Dew Point smacks you in the face Grateful to have training as an option in life Swimming through problems as a meditation The distraction as your enemy Apologizing for crying Understanding guilt in training and life What would you give up for more time? Why people don't like taking personal inventory The 10 year plan . . . . How fast would make you happy and content? Obsession and self-judgement Irresponsible expectations Fisherman Fable Not being prisoner of the moment when training Wedding Outfits 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]

Ironman is never easy and Texas 2022 was no exception. Today we go over lessons learned and how they can be applied to any race. We look at dealing with wind, virtual training, and heat, but also get into the differences between training and exercising, how to practice patience, and overtraining. If you're racing outside you need to train outside, a lot. Topics: Check out the C26 Chatt 70.3 Expo Booth Athlete Observation from Texas The Heat Relativity "Hardest Race Ever" Virtual "riding on the course" Get outside 90% Above the Chin Light vs strong The key to wind riding Relative wind feel Sacrificing performance for comfort Exercising vs. Training Overtraining and recovery 1% overtrained Knowing when you're training too much 70.3 training good enough for Ironman? Driving analogy Hydrating on the bike in wind Rattle Snake running Apple Cider Vinegar It's so hard Do it again and again and again Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches:Â https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: [email protected] Robbie Bruce: [email protected]

This was a tough one to do as Coach Robbie says goodbye to his best buddy, Kona. The bond between a man and his dog runs deep, and today Robbie shares his heartbreak, struggles and vulnerability. Ultimately it's a story of sweet girl who stood by through the highest highs and lowest lows -- always with unconditional love. Topics: We are simply humans on this planet This podcast is about life Wake up calls Difficulty accepting love Not taking things for granted The power in Vulnerability Letting others in When we're too hard on ourselves Self Sabotage circle 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]

Today we focus on Ironman Texas strategy, but this podcast is great for anyone racing an Ironman, especially when it's hot. We always talk about not obsessing about the weather, but when you know it might be hot, it's smart to prepare. We look at all kinds of hot racing strategies, talk about why Texas is a sneaky challenging course, and why you will want to prepare to suffer. This is a C26 Team race, so be sure to say hi out on the course. Topics: Mushy Open Wetsuit legal? Swim strategy Prepare for a slower swim Red to Orange buoy transition Spectator's paradise T-1 Concrete Bike - windy and flat 1st outdoor ride? Ice bottles before the swim Core temperature Cooling on the bike Fueling on the bike Coming off the bike Walking early aid stations It's gonna Hurt Tough Love Find a mantra Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: [email protected] Robbie Bruce: [email protected]

We start by looking at our "big" training weekends and what we learned. It turns into an interesting discussion about energy expenditure during a race and when to cash in your energy chips. We look at how digging deep teaches you to be a better racer, how to measure and understand your run economy, and how most people spend money (energy) on the bike that they don't have. Topics: IMTX - The Heat is On Mike and Robbie's big training weekends Burnt Biscuits for Robbie Mike's "longest" ride since IMCHATT Do we lose strength or aerobic? Energy expenditure The double edged sword of coaching Inside Burn Out Strides, High Cadence, Big Gear More energy to go to the same pace Run Economy You have finite energy to burn in a race What drains the battery faster? Understanding the size of your tank Knowing the effort you can hold Training Experiment What are we getting in return for the effort? Cashing your race out slowly Choosing when to spend energy Bankrupt by the run Put your Ego Aside Spending bike money you don't have 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]

Peaking, Burning Matches, Taper, Open Water Swimming. More great questions from listeners, including how close together can an athlete burn matches on races? We look at peak training, what it means and what it should feel like going into taper. A deeper look into the theory of taper and if you need less or more. Older athlete discussion involving strength and speed vs. endurance. We also dive deep into open water swimming and how to prepare for the conditions in a pool. Topics: Coaching collides with training Old Man Kickball Burning matches back to back? Wet matches don't burn as hot 6-10 weeks of peak training per year Simmer to Boil What exactly is Peaking? Peak drag Taper theory Don't remove intensity in taper Aging up strategies Older athletes - Strength and speed vs. Endurance Prepping for an ocean swim without an ocean Lake swims vs. ocean What strong swimming means Open water vs. the pool and how to compensate Stay straighter in open water Anaerobic benefits of swimming Swim and Bike impact on the run Swimming is mandatory! Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Back in Chattanooga with some great questions from the listeners. Fueling for Ironman bike, Heart Rate variability in sleep, HR testing, how much and when, Bike cleat fits, riding in wind, compact chain rings, prep vs. build, how to run the IM marathon, and playing mind games with yourself. Topics: Getting deeper sleep HR Variability while asleep Stress on the down low The Gap and the Gain List the accomplishments not failures Bike fueling for Ironman (or a Century Ride) HR formula Average vs. Max HR RPE When and how often do HR tests Re-adjusting Zones Using a Sprint or an Olympic to test IMTX - Be prepared Dealing with the wind The mental drain of riding outside Cleat placement is overlooked Bike fits and run problems How much should you PUSH? Prep vs. Build phase Compact vs. standard chain rings How to run the entire IM marathon Playing mind games with yourself

Race Season is here and it's easy to get caught up in the things you didn't do, but we're here to tell you, you've done hard work and what matters is what you do with it next. Well, that and having fun in a sport that we PAY to do. We look at "PR Mentality" and how it can hurt your training and racing. We get into comparing courses year to year. And we also get into the "Gallon of Gas" analogy that simplifies strategy and may be all you need on race day. Topics: What are we already worried about maybes? Clamoring for being back to normal the traveling toll the pr trap everyone wants a return on your investment the point is to get the very best of themselves 20 hour Jim vs. 8 hour Gary i think i have more to squeeze out of me early season races Comparing year to year Turning the race into a Fun Day It's not about a time expectations gone while The goal on race day is to get everything you have out of you The Gallon of gas analogy that could be all you need for your race Focus on the positive Deal with problems after the race Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Races can unfold as a series of flight or fight episodes, so how will you deal? Not giving too much, but not giving too little is a fine line, so it's good to know your body, mind, and understand effort. Today, we look at how to approach a race, how training should line up, and how you can mentally approach the day for your best performance. Did you really give it your all . . . or did you back down? Topics: Oceanside prediction re-cap Jackson Laundry chipping away - you never really know race differences the difficulty of early season races we forget how hard racing is how do you know what your best performance is? dusting the rust off going to the hurt locker not the best biker or runner.. the best triathlete patience is confidence the race is the whole package it's easy to feel confident if you don't have to prove it seized up in the moment where's the edge? not too much not too little Are you proud of yourself when you finish? Did you really give it your all or back down? Going for 80% and being 100% at that Only YOU know how much you have left Not going for it when you feel great Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

"I am not interested in how much somebody is doing? I am very interested in how they're doing it because that's what changes the quality of who we are." - Sadhguru Topics: vacation training let it fit in your life the mirage of control how long is your ride? sitting is stress how do you react to life? prisoner of the moment lightning in a bottle how are you doing it? yoga as a training mentality don't try to hit winners sending positive messages to yourself fitness interest stay the course texas 70.3 riding with wind oceanside 70.3 pros predictions watch on tv

A lot of triathletes seem to be more comfortable climbing out of holes versus climbing the actual mountain. Why do we set traps and get caught in short term excitement? Today we look at mental strategies to stay in the moment while focused on the long term. We also look at heat acclimation techniques, including why many athletes sacrifice fitness to "be ready" for the heat. Training so you can train like you need to train. And approaching today to set up tomorrow. Topics: Texas and Oceanside 70.3 Spring Break for Robbie Rotation of Ironman World Championship? Climbing out of holes vs. Mountains Magnetized by the Rush Patience and how it impacts your day to day Doing things the right way Rushing Fitness Train so you can train like you need to train Too much time on the roller coaster Embracing Z1-Z2 Heat acclimation Being honest about the work we Didn't Do! Being objective in your planning The fittest person is going to win Saunas and heat acclimation Sacrificing fitness for heat acclimation Longer recoveries Stop looking at progression as seasonal "My Bike's on eBay" Looking forward to tomorrow Organic Fitness Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club

Whether it's a workout, race, or big life decision, following your heart is usually a good rule of thumb. Doing what makes you happy is the key to feeling free, training free, and racing free. Today, Mike and Robbie talk about their big news to pull up stakes in Chattanooga. They look back at what was a great decision, but didn't quite check all the boxes. They look at why they are excited for the new chapter how they believe it will be even better for the C26 Community. Topics: Chuck Cuts The Courage to find your happiness The big C26 News You always have a choice Master common sense before the science C26 will be exactly the same moving forward New discoveries, new journeys Taking chances Being home Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club

Anyone can come up with an excuse, but people who thrive in life figure out ways to get things done. Triathlon comes down to being a strong, durable and resilient athlete. That doesn't happen overnight or one spur of the moment 50 mile ultra. It takes the ability to be satisfied and happy with a lot of "average" days. How do we find the energy to be motivated for today and looking forward to tomorrow? Topics: Eating Crow Game/Race Speed Consistent Effort Strong, Durable, Resilient Keep moving forward Noosing a way to find resolve The biggest enemy is in our head You can always find an excuse We never look for the opposite belief Control freaks Do what's in front of you Clean Your Bowl Not much we can trust Impulse - Prisoner of the moment Body & Mind in sync The first thoughts are wrong No watch experiment The conversations we have in our head Benefits tied to extremes Great days synonymous with spectacular There's no middle anymore Falling through he branches Keeping epic energy Being mediocre as F*ck Great is the enemy of good Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club

Sometimes athletes have higher ceilings, but potential for lower bottoms. The most successful athletes stay in the middle. Today is about staying on YOUR course and racing with the horse you trained on. Being comfortable and building confidence have massive implications for racing well. Maximize your strengths but don't neglect your weaknesses. Topics: Kentucky No Fear Success is from the Don't take it for granted Sophomore Slump Doing it out of fear Nothing to Lose Your number one goal is to finish Free, flexible, go with the moment 10/80/10 Highs and Lows - Stay in the Middle Breathing in the moment Ride with it Slow investments in yourself Know who you are and be that person Race with the horse you trained on Maximize your strengths Don't neglect your weaknesses Being comfortable in the swim and bike Pressure and confidence Things happen around you, not to you When things bleed into your life You choose to be offended Nothing is defined by a few minutes of your life Stay the Course Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! Looking for an awesome coach? Check out our team of awesome coaches on our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron YouTube: Crushing Iron

Pacing is an art and we can all get better. Today, we get into changing and acclimating to the conditions and learning more from your workouts. We talk about being paralyzed by the numbers on the fly and why it's best to react later. Real world environments. Training inside vs. Outside. Breath and Rhythm, along with a little March Madness and Clash Miami. Topics: Tennessee rolls, Wisconsin falls Brady makes Hayden happy Pop Tarts Dusted on the Trails Clash Miami - A bummer? Avoidance Means Stagnation Let your body catch up to the conditions Why you have to get outside Wind Nothing is Isolated Fatigue is fatigue Nutrition intake when it's cold Strength work on the fly Practicing in a real world environment Effort and Conditions What's Alarming When you get inside your head Breath and Rhythm Writing with eyes closed Learn the lesson afterwards Just be who you are today Paralyzed by the numbers "I ran slower than I thought I would today." More effective when we're focused Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! Looking for an awesome coach? Check out our team of awesome coaches on our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

The truth is, you don't want to lose your race in the training. Today we look at the correlation between over-training and under-recovering. We get into the life stress connection and how low-level problems can carry a heavy load. We look at running shoes, changing your vibration, training warning signs, how to pull back or dig in, alcohol, food, water, and training with HR AND Power. Topics: Triathlon Dreams/Nightmares What Trusting the Process means Dose Control How we think about/apply stress Life stress effect on physical stress The alcohol analogy Compounding low-level stresses Heart Rate and Power together Big problems or little problems? The culmination of small problems Niggles that add up Changing your vibration Ignoring things that need to be done Overtraining vs. Under-Recovering Ignoring the warning signs Shoe companies changing good shoes. Why? The right shoes for you Losing weight Procrastination habits Intentional course correction The shoe "wake up moment" Light and Fit Light and durable Signs that we're soft It's called fast food for a reason Don't lose your race in the training Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! Looking for an awesome coach? Check out our team of awesome coaches on our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Imagine if, like basketball in March Madness, this race might be the last triathlon of your life. How would you handle the pressure? Would you have a nothing to lose mentality filled with grace, or would you be uptight and stressed. Today, we look at the many different ways we can clear our mind, respect the moment, and take advantage of our ability. There are no guarantees in life, it's up to us to let go of fear, be in the moment, and explore our opportunities. Topics: The purest time in sport Lack of confidence vs. nothing to lose You can't Freeze The Pressure Age Groupers put on themselves We Pay to do this You might never do this again Race Morning Chill There are no guarantees At the core of it all is grace Nothing to lose mentality Fear of things that never happen What are you meant to do? The triathlon relationships Take your breaks off We have to take advantage of the opportunities Go out and explore your race Losing weight Just relax: in the pool, on the bike, and on the run How and why we hold tension Quit THINKING about your stroke Ditching devices How not to be nervous Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! Looking for an awesome coach? Check out our team of awesome coaches on our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

The reasons we do triathlon tends to change and it's good to explore the questions. What makes you happy and feel good? Today, we look at how our why evolves, and how a clear understanding of the process can make training and life more enjoyable. Do you want to keep doing triathlon or is it a phase? Does your "why" put too much pressure on you. How under training can make you a better athlete. And how to not be irresponsible with yourself. Topics: Back to your "why" Being more intentional Doing this for yourself Long Lines of Addiction Weight Loss "why" Mike and Robbie's initial "Whys" How things have changed Your decisions are your choice The "why" Am I doing this? Base level why: As Long as possible Own that you're okay for making time for other things It's about where you're going NOW Worry about the approach You're still who you thought you were Unhealthy and Irresponsible behavior/training Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected] Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! Looking for an awesome coach? Check out our team of awesome coaches on our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: [email protected] Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - [email protected] Robbie Bruce - [email protected]