Great questions today as we start with how to move up from Sprints to your first 70.3. What is a runner’s high and the best way to get it? Deeper look at how to enjoy running more and finding the right mindset to love any of the three sports. Are you paying enough attention to what your body is saying? What about spin bikes for training? How do you go from a 7 hour to a 6 hour bike at Ironman? Is your appetite out of control after workouts? Looking at sugar, coffee, and other stimulants. Caloric deficits. And why doesn’t Mike just dial in his potential and get on the podium?
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we look at a wide range of topics, including the women vs. men, heavy lifting, strength training, disc wheels, being overweight, picking your first Ironman, turning your belief system on, and much more.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
How fast, and how much should you be running? Today, we look at those questions and much more as we prepare for another triathlon season that is coming up on us quickly. Is the key to being a faster runner going really hard, or should you keep your run ceiling no faster than tempo? What are other variables that come into play? Should you taper for your 1/2 or 10k? How does biking and swimming work into your running puzzle for triathlon? Are you running too much? Focusing on recovery? Are you patient in your training, or always trying to prove something? Today, we look at the best ways to train if you want to be a better runner with a focus on low risk and high reward.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Don’t believe everything you think, and certainly don’t let it affect your mood. Today, we look at minimal effective does, aka, doing as much as you need, but not more. You don’t always need to do more, more, more. Sometimes it’s better to put more energy into your form, or making sure your body is prepared to do more when it’s really needed. It’s difficult to stop when you’re ahead, and we’ll look at why this can be one of the most important skills you can learn. It applies to almost everything in our lives and there always seems to be a point of diminishing marginal returns if we go too far when we should probably be putting our attention someplace else. Do you need to go the distance just to prove you can before the race? Triathlon is about problem solving and keeping the links of the chain connected. But, there’s also beauty in going too hard or too far if you learn from it. Be critical, but don’t take the pestering voice in your head personally.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
What happens when you don’t want to do something? Two choices. Bag it, or do it anyway. And when we DO do it, it builds strength, consistency, and the “talent” to break through when it gets rough in your tough training sessions or . . . your race. There’s a lot of power in using your pain and resistance in your favor. It’s the path to creating real change in your life. You’re always in the driver’s seat to do or not to do. It’s important to keep in mind that we are typically under fatigue and working through that fatigue is how we get stronger. Doing hard things make us happier. Next time you don’t feel like you don’t want to do something, flip your switch and realize the reason you don’t want to do it is EXACTLY the reason you should. Be disciplined, focused and versatile.
Topic:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Are we ever really in control? Do we really think things will be better tomorrow?Finding a good swim, bike, run groove starts with small steps right now.
Today, we look at being a more productive person and embracing discipline for our journey.We really can change who we are, but we have to change our thinking and our habits to get there.
Just because your Garmin doesn’t record something doesn’t mean it’s not valuable. Take building good habits seriously. Even if it’s only 10 minutes a day. That’s 60 hours a year and a ton of good momentum.
We’re all weak in some ways, but we’re all strong enough to be mindful of our weaknesses and let them drift away. It’s easy to fall back to the familiar, but if you really want to become someone different, mix things up in your life and find the strength to know the pain of change is just . . . you growing.
Slow down, be mindful, relax. Be the best you and let triathlon be a powerful supplement.
Topic:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
We can’t have it all at once. Today, we look at building momentum by doing little things and building an exciting process that leads you to completing that extreme goal. It could be breaking an addiction or finishing Ironman, but whatever it is, we are better off doing it in a way that doesn’t depend solely on willpower. Do you make enough time for yourself? Are you saying yes or no to the right things? Are you setting the right kinds of goals? There is a ton of power in creating process driven goals and really drilling into the enjoyment of the process itself. When you see someone glide by you in a race, it’s not usually their determination, it is long hours of doing the work and drilling deep. Get out of the “suck it up” cycle and build tactics that engage you in the little things that most people don’t do.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
(This is a re-post of Episode #645 from this time last year)
This is the perfect de-motivational storm and it’s up to us to create “something” that starts some momentum. Do you have 20 minutes today? Tomorrow? This is a great way to stay in the game and prime yourself for next week. We get in bad habits of thinking we need more time to do a workout that “is meaningful” but little movements create big results. Now is the time to stay on the train. Don’t put it off until next week or the next. Don’t talk yourself into postponing the progress train. Action creates understanding.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
These next few weeks are tricky to navigate, so a good approach might be to focus on simply feeling good.
It’s easy to overplay our goals way too early when we should be setting ourselves up to train, so we can train, like we need to train.
Exercise is supposed to give you energy and now is a good time to keep that in mind. Motivation is thin, so don’t waste it. There is a lot of pressure on being perfect, so look to the liberation in imperfection. Set yourself up for repeated successes. Train to feel good.
Put yourself in a position to hit the ground running under control when the new year drops.
Thank you for listening to our podcasts. We really appreciate you and wish you and your family a Merry Christmas and a Happy New Year.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
The range of emotions we face after a single workout can be staggering. Sometimes it can seem like the end of the world or the best day ever, but today we look at why these feelings shouldn’t dictate the big picture. We talk about deception tough training weather, even when you think you feel great. We talk about mental toughness and micro recoveries throughout the day. We look at reacting slowly when you want to find the truth. We all have stress building in the undercurrents of our lives and it’s important to recognize what’s going on below the surface. We get into tackling challenges and really learning from your mistakes. Also understanding zone 2 pace vs. zone 2 effort. Control expectations and stay in the pocket. Thoughts are fleeting . . . let them go.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Are you working on the right things for long enough? Today, we look at base, build and peak phases from the perspective of different athletes with different backgrounds and personalities. We talk about building training in a way that keeps you engaged, but also moves you in the right direction over the course of a year. We look at why one of our goals as athletes is to figure out how to become a fan of “boring” in the sense that not much replaces a strong aerobic base in long course. Can we figure out how to love what we hate and do it more? That’s usually a good sign of what needs to be worked on. Also, having the confidence to be creative with training to make it more enjoyable. What about blocks with no recovery weeks? Can you be dedicated to aerobic work? Maybe need less peak training? Tons of questions and observations about how we approach a season and how you can get the most out of your mind and body.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Change, both good and bad, can be hard to recognize because real change happens over time. Today, we look at how to appreciate the actions you take, even though they don’t seem like much right now.
How do we know that we’re improving, getting stronger, or moving the right direction? Sometimes it’s about shifting your “satisfaction perspective” and knowing what’s best for you. We get into diet changes, building strength, getting faster, and recognizing things that truly make us happy. We look at being an advocate for yourself and recognizing your trends. We talk about why being “fit” doesn’t always mean someone’s “healthy.” And we talk about the difference between looking and seeing something. The clarity of what’s real and what’s not.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Run Camp is always an “awakening” of sorts and today we recall the dark places and ask, how much are we all leaving on the table?
Everyone at our camp last weekend went out of their comfort zone. When we take these actions we usually thrive and come out learning something important about ourselves. We talk about embracing hard things, believing in yourself, and dropping the complainer mindset. We look at the power of doing hard things and surrounding yourself with other people who will help you fuel these challenges. But we also get into the unenviable toughness we gain when we’re alone with our thoughts. Figuring out ways to get something done when it seems nearly impossible. How far can you push yourself when no one is around? Look into approaching workouts from a perspective of the challenge rather than the time.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Solid questions from our listeners today. We get into how to handle this off season with regard to strength, durability, and what is “triathlon specific” training. We look at cross training, load balance, and how to get better at “going to the well” so you understand it and build confidence. Is it more important to work on your core, or upper, or lower body with supplementary work? Finding the best running shoe for you. And, is swimming and cycling more ultimately the simplest solution to better long course racing?
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
(This is a re-post of cast 633)
“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:
Coaching Inquires:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
www.crushingiron.com
Today is about digging deep inside as an athlete and a human all with the mission of a happy and healthy life. Many times we know the right things to do, but for some reason we don’t follow that path. We look at 6 topics of Stoicism and how they relate to triathlon. We get into positive thought patterns, humility and discretion, moderation, staying out of the future, being grateful, and avoiding complaining. We tend to look for ways to fix specific problems, but most of the time it comes back to fixing how we think and act first. It’s also hard to recognize progress along a journey of self-improvement, but if we take time for gratitude things seem to be a little easier along the way. Speaking of gratitude, we’re very grateful for you and this podcast. We wish you all a great Thanksgiving with your family and friends.
Here are the 6 topics we discuss:
Sub-Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Try this . . . strip away the excuses and then figure out why you don’t want to take action. Today, we look at being paralyzed in planning and waiting for the perfect moment. That perfect moment is usually right now. We don’t control the universe and thinking we do is a sure plan for failure or procrastination. We all face challenges and those obstacles never seem to go away. But they are also your guide. Do what works for you. Find a passion for filling your cup. This is an important time of the year for training, but what does that really mean? Today, we look at how to not waste your precious time.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today is about living, training, and racing to your fullest. Robbie’s grandmother passed last week and he shares some of her secrets to life and living. We get into the essence of what matters and how to cut through every day stress. We look at feeling disconnected and the power of friends, family and community. We look at how having a clear purpose is one of the best ways to reduce daily stress. We talk about soaking in the sun and knowing that you’re doing the right things without always having to understand the metrics and science. Living a bubble proof doesn’t lead to true satisfaction.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
RE-POST
We are attending to family concerns this week, so we are re-posting a popular series, Micro Goals, from a couple years ago. These are timed perfectly for your off-season. Here is the first one on Running. We'll be back with new episodes next week!
How do you REALLY get faster at running in triathlon. Today, we go through all the smart, small, and important steps. As we know, Ironman is usually more about who slows down the least than who is fastest. How do you get there? Where do you start? It’s really pretty simple, but that doesn’t make it easy. Find out the rule of thumb for your long runs and why it’s so important to run in a way that leaves you wanting more.
Micro Goals - Swimming Focus - #519
Micro Goals - Cycling Focus - #520
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we focus on three key parts of swimming: Balance, Body Position, and Leverage.
If things are out of whack, it’s a good idea to slow down. Force yourself to move through the stroke in a way that you can master it, then bump up turnover. Swimming is so much about pressure and feel in the water and if your spatula is cutting through rather than creating resistance, things will be out of balance. Are you working against your fitness? Keep the process as simple as possible. Work on one or two things at a time and find that stroke that makes things feel easier… so you can go further and faster.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
All Episodes from our How To Not Suck At Swimming Series:
1- Episode 12
2 - Episode 20
3 - Episode 125
4 - Episode 126
5 - Episode 236
6 - Episode 365
7 - Episode 484
8 - Episode 537
9 - Episode 657
10- Episode 658
11- Episode 683
12 - Episode 727
13 - Episode 728
Today we look at how to be faster and stronger in the water. Good news, there’s a lot of great ideas here to make that happen. Bad news, actions speak louder than words. Many of us like the “idea” of getting faster, but will we put in the work. Lucy Charles swam 50k a week to give her a minute or so edge. How much will you swim? We also get into Knowing your flaws so you can work on them. There are so many moving parts in swimming, but often the best solution is just to figure out your weaknesses and adjust. And finally, are you “slicing” through the water or actually doing work with your hand and forearm? We take a deep look at what this really means and how to stop from spinning out in the water.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
All Episodes from our How To Not Suck At Swimming Series:
1- Episode 12
2 - Episode 20
3 - Episode 125
4 - Episode 126
5 - Episode 236
6 - Episode 365
7 - Episode 484
8 - Episode 537
9 - Episode 657
10- Episode 658
11- Episode 683
12 - Episode 727
13 - Episode 728
We know training and racing and life can suck at times, but a large part of that is building the skill of resilience. That doesn’t mean everything should be a constant grind that makes it all miserable, though. Today, we talk about the importance of pushing through and testing the limits, but choosing the right times and learning along the way. This sport is a complex puzzle and learning to build clusters that fit together is the right strategy. We all want to race well, but shifting perspective about our “why” can make everything more rewarding. The best memories are usually when we fought through the biggest challenges. The concept of resilience is different for everyone, but the essence is the same. Facing things that are hard and maybe even scare you is the way. Doing things nobody can take from you. Change the world one person at a time starting with yourself. (We also talk a lot about halloween candy rankings).
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
The off season is where the greatest dreams go to die, so if you really want to fix something or get better, now is your chance. Today, we talk about how a lot of athletes are trying to fix a problem that doesn’t exist, but don’t work on something that’s actually broke. Both Mike and Robbie talk about their struggles in this area and how they are addressing them, because now is the best time. We get into how and why it’s best to uandercommit and over deliver vs. the opposite track that most take. We look at resilience and how it has to be practiced or you won’t have it in a race. We also look at the concept of failing to learn and grow. We also talk about why losing fitness is actually good for you.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Even when they’re losing, you just get the feeling that certain teams are going to come back and win. It's that winning culture insilled deep in the program. Today, we talk about how to create that winning culture in yourself. It’s not an overnight fix and we’ll look at the power in little things on the way to making yourself a powerhouse. Great teams don’t force things, they don’t sweat the small stuff, and they certainly don’t give up. Lots of good nuggets here about training yourself in a way that let’s the body figure things out on its own. Imagine looking back two months from now and seeing real gains, but not noticing much along the way. Let the body adapt and get out of its way.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Lucy Charles-Barclay goes wire to wire at Kona in a performance for the ages. Today, we look at tons of the little details we saw on Saturday, including pacing, strategy, nutrition, and straight up toughness. We also talk about the broadcast and a lot of the good things Ironman is doing for the sport. We get into the chess match on the course, Lucy trusting her instincts on the swim, and her decision to take control on the bike. There were tons of little stories sprinkled into an amazing race that athletes of all skill and experiences can learn from. What do pros do that can make YOU a better triathlete.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com