Today on the Crushing Iron podcast we welcome our first guest, Blaik, an Age Grouper from Knoxville who is one of Coach Robbie's athletes. Blaik had spent year on the shelf with an injury before deciding to tackle his first Ironman in Lake Placid. He walks us through his cycling progression and why he felt it was the absolute key to his training. He also talks about how he used his half Ironman that year as a building block for Ironman. He also takes us to Lake Placid and explains how he negative split his marathon despite doing very few long runs.
In this episode we cover:
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The documentary Minimalism fueled a lot of today's conversation on the Crushing Iron podcast. We were curious how simplifying your training could help you be a better athlete and get more out of life along the way. So we discussed the following:
- Decluttering your workout routine
- Running with your dog, spouse, friends more often
- Simplifying your diet for more consistent results
- How cleaning your environment reduces stress
- All time favorite personal moments in triathlon (they're not the races)
- The 80/20 rule for successful training
- 3 Keys to life according to Adam Robinson from the Tim Ferris podcast.
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Dr. Oz would probably love this podcast. Mike and Robbie dig into how they've changed physically, emotionally, and spiritually since they started triathlon. They talk about addiction, delusional passion, and how triathlon can be a vehicle for a better life instead of living our lives for triathlon. They explore social media's impact on the health of the sport, the high of your first race, and the lows that come from a triathlon lifestyle. Listen to find out how you can win a free Crushing Iron t-shirt.
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As an age grouper I went from not being able to swim more than a lap to swimming a mass start at Ironman Wisconsin in 1:20. That process took less than a year following these principles. I followed that with a 1:06.
Coach Robbie has a strong swim background and focuses on open water. He's swam 53 minutes in Ironman and has a deep passion for helping his athletes be stronger, faster, and more efficient swimmers. Today he covers the following in detail:
1. Why drills are a waste of time.
2. Why building swim fitness should be powerful and purposeful.
3. The bigger your mesh bag, the slower you are committed to being.
4. The correct and most effective way to use paddles.
5. Why pool swimming and open water swimming are two different sports.
6. What an expensive wetsuit really does for your swim.
7. The power of the Pull Buoy.
8. The tools you need and the tools you don't need.
Plus, why Coach Robbie thinks IRONMAN should change the swim cut off from 2:20 to 1:40. He also gives two excellent (and customizable) workouts you can start using now to be a better swimmer next season.
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Mike and Robbie review the KONA Broadcast on NBC and it opened an interesting question: Should Ironman move the World Championships out of KONA? That conversation happens toward the end at the 25 minute mark and Mike was totally against it at first, but completely changed his tune. We also cover:
- The Jan Frodeno/Sebastian Kienle match up.
- Ryf and Rinny
- Men vs. Women and the future of pros at Kona
- The human interest, including the heart wrenching story of the woman burned in an ultra marathon.
- The oldest man to finish at Kona
- Advertising during the broadcast
- Why moving the World Championships off the island would be the best thing for the sport.
- Ironman World Championships in Madison, Wisconsin . . . or Chattanooga??
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Does ego disrupt your balance in Training? Do holidays throw you off? When you add Ironman to the mix it's easy to lose control. Today we look at a bunch of strategies to keep your life and training in balance with so much going on in your life.
- How To Handle Training While Sick
- Importance of Training in the Morning
- How Family Can Make Training More Purposeful
- Why Pro Triathlete Lionel Sanders Changed His Approach
- How Ego Can Disrupt Progress
- Why Morning Swims Are Critical
- Repetition and Frequency Are King
- The Power of Flexible Training Schedules
- Are You Forcing Training?
- Christmas Cookies
Here's a link to the Lionel Sanders blog post we referenced.
Have you been sabotaging your races? Are you hoping to move up from 20th or 30th to the podium? Back of the pack to mid-pack? This is the podcast for you. We look at great ways to take your training (and racing) to the next level. In this episode you'll find out:
- How To Win A Free Coaching Consultation
- How To Prep Your Body To Start The Season
- If Your Base Training Has Plateaued
- How to break through 15+ Slots In Your Race
- What it really takes to make an Ironman Podium
- To Prepare Your Body For the Next Phase
- If you're lost in the numbers
- To Break Race Prep Into Blocks
Are you running too fast in training? Probably! Today Mike and Coach Robbie look at the timeless run training method of Ernst Van Aaken. At the core of his theory is that we need to train in ways that make more efficient use of oxygen for our heart and cells. We'll take a deep dive into the theory of running slow.
Link to article about Ernst Van Aaken from The Science of Running
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The key to most things in life is learning from your mistakes and resolving them so they don't create anxiety in the future. This is absolutely true in triathlon. Did you have a bad swimming experience, but not address it? Afraid of flat tires because you haven't learned to change them fast? Afraid you might not finish your first Ironman? Mike and Coach Robbie discuss how embracing mistakes builds confidence in yourself and your race.
Is your coach listening to your needs?
In this episode, Mike and Coach Robbie talk about his Coaching Philosophy, including why it's important for a coach to really know their athlete and how motivation, creativity, and listening are huge elements for helping you reach your goals.
They look at general theory, plus each of the individual sports: swim, bike, run.
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How do you prepare for race pain?
Preparing for the pain of an Ironman Run
A mentally daunting run workout
"Relaxing Away" the pain
De-hydration and inflammation
Simulating the pain in workouts
Using oxygen in a more efficient way
Is it pain, or discomfort?
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The IRONMAN Wisconsin Course, from mass start, to hilly bike, to the crazy crowd support on the run. Both Mike and Robbie raced Wisconsin this year and they talk about why it's one of their favorite races along with:
- The unparalleled crowd support
- How to handle the Mass Swim Start
- Little talked about challenges of the IMWI Swim
- Strategies for handling the Bike
- What people underestimate on the Bike Course
- The Best and Worst of the Run Course
- Why the IMWI Finish may be the best
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Today's Crushing Iron Podcast dives into:
01:00 - Off-Season training MYTH #1 (running)
06:14 - Off-Season training MYTH #2 (swimming)
13:35 - How to not "over-think" swimming
14:12 - Off-season training MYTH #3 (cycling)
19:35 - PR your race not your workouts
23:53 - Post IRONMAN Blues
31:56 - Doing Multiple Ironman Races in One Year
39:00 - Why Qualifying for Ironman 70.3 Worlds Will Be Tougher Than Ever
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Crushing Iron Podcast #2 covers:
03:17 - The Smart Way to plan your 2017 Race Calendar
08:20 - Keeping Off Season Training Fun but Focused
13:22 - Overall Body Balance in Workouts
15:50 - Do you want a training plan or a Coach?
19:45 - "Speeding Up" versus "Slowing Down The Least"
24:00 - Building Power to Lose Power
26:22 - Mental and Physical Hurdles of an IRONMAN Marathon
34:24 - How to Ruin Your Race
35:39 - Self Calibrating your internal Power and Pace meters
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This is the first Crushing Iron podcast with Mike and Coach Robbie. Our focus is on age group athletes that want to get better, along with get more out of the sport, including peace of mind and enjoyment.
Today's Podcast covers:
00:00 - Setting 2017 Goals (The reality of qualifying for KONA)
07:27 - IRONMAN as a bucket list versus a path to growth
16:30 - Setting realistic goals based on race-day conditions
18:55 - New IRONMAN races and how that impacts us
24:21 - Breaking through barriers in off-season
26:25 - Why the swim is more important than most people think
38:21 - IRONMAN's shortened races dilemma
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