Are you pushing your body beyond its adaptive threshold? It's a fine line and often the difference between burnout/flatline and real, sustainable improvement. Today is about "simple" but often neglected daily reasons you may not be improving. So, how do we break the cycle of little habits that are holding us back? 

Sleep

• Make the time
• It’s the littlest big thing
• This is where recovery happens

How You Eat

• From wake up to bedtime
• Sleep sets your diet
• Do you think less is more?
• Is your fuel watered down?
• How you start sets the tone
• Breaking the cycle

Going Too Hard Too Often

• Tapping into reserve vs. expanding it
• It’s a gap between consistency and frequency
• Respect your body
• Going over the adaptation threshold
• Minimal effective dose
• Load management

Not Listening to Your Body

• If not it will not listen to you
• “It’s not that bad”
• Pay attention
• Always work on imbalance

Not addressing niggles and pain

• Your body will do things to protect itself
• Inflammation
• Life is saying take a day off
• Stay ahead with prevention

You are obsessed with Longer

• Do you HAVE to do an Ironman?
• Develop and be well rounded
• Space out Ironman to find real improvement
• Where does speed work fit into the toolbox?
• Hill work as speed work
• Do you work on skills you won’t use?

Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com 

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

We just hit the 1 Million download number and today we use our "Just Show Up" analogy and translate it to training. We dive into questions like, "Why do we constantly face the challenge of getting over the hump to train today?" We also talk about the trouble of setting hard goals and learning to have fun in the process. It's not about the end game as much as it is about doing something now that is moving you in the right direction. 

Topics:

• The power of two
• The hardest part of swim, bike, run
• Mindset as we inch closer to races
• How to free up your training
• How to enjoy the process
• Attaching success to performance
• The problem with comparison
• How outcome based goals can run our lives
• Taking conditions into account
• What it takes to Qualify or podium
• Fury Wilder analogy
• Why time goals can feel like drowning
• Does it feel like “you”
• Intention and effort are what matters
• Attraction not promotion
• The Quick fix tendency
• Addicted to perfection
• Pick one journey and process
• Why we keep starting over
• Suffering is craving something you don’t have
• When we over train
• Compartmentalizing guilt

Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com 

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

Today, we open the podcast to listener questions from our Facebook Group (search Crushing Iron Group). They range from bike periodization, to maintaining fitness without a race scheduled, to benefits of training for time vs. mileage, handling missed time due to illness, short course vs. long course training, pilates, how each discipline helps the others, 70.3 nutrition and marathon training, strength training . . . and more. Questions are bolded below.

YA Man! Can you talk about bike workout periodization and what structures build overall strength that increase the ability to translate into faster bike splits?

• Allergies or Sick?
• Base, build, race specifics, intensities,
• Athletes response to specific stimulus
• If something’s working, why change it?
• Attention to detail vs. lazy

For those not racing but want to keep in some reasonable shape/fitness to where they could build back toward racing in the future, what are some tips to navigate that time?

• What fits your schedule?
• Have fun and do variety?
• Be grateful you can
• Get off Netflix
• Your body could be thanking you

If we MUST eat solid food on the bike during an IM, what are the best options?

• So varied but we’re all different
• What you can and want might be different than what you should.
• Depends on intensity
• Whatever it is, practice for your gut
• You have to fuel for the run
• Bike calories are easier to take
• Experiment NOW on the trainer

Can the "How to not suck at running" method work for a 11 year old girl who wants to run a half marathon?

• Working with youth is so much different

I know y’all have discussed this before but would be great to get a good explanation of training off time versus mileage. I don’t need the explanation for myself (time all the way) but I have a hard time conveying the idea to others that think mileage is the most important.

• Your body only knows time and perceived effort
• Understanding the weekly volume of stress
• Wind, terrain, overall stress all matter
• People force themselves out of their zone

Awesome! How do you coach an athlete who misses 3-5 consecutive days of a high-volume block due to illness? Obviously there’s a lot of individual variability here, but missing nearly 10 hours of training is mentally challenging..not to mention your body hasn’t moved in days. Just wondering how you would suggest re-introducing training within a high-volume block.

• You can’t just make things up, you should re-work things
• We need to figure out why and lessen the stress
• Wait 24 hours even after you feel good again
• Catch up doesn’t work

I feel like Mike is not being himself lately. Can we just work in a few YEA MANS?!? Mike has to continue to be the Mike we have grown to love - don’t change Mike!! Be yourself!

Also what will it take to get Mike Tarrolly to resume his signature <dramatic pause> yea man riff. We need a solid yea man in the pod today to resume consistency.

What’s the fastest tt bike in the world?

• The one ridden by the fastest cyclist

You touched on it a little in the last podcast about the minimal differences needed between short course and long course base training, but could you further talk about any differences in training philosophy between those doing short course vs long course tris...maybe specifically in similarities and differences in workout types.

• Generally it’s volume
• Z1 and Z2 volume is still incredibly valuable
• Sprints and Olys are still about durability

Do we really have to do strength training?

• Should you? It depends on goals and time available

When overcoming a shoulder injury and beginning to swim, should strength training be incorporated into the training in conjunction with swimming to build up the upper body from lack of use? 

• Don’t underestimate body weight work

Does the time of day you do a workout matter? Is morning best?

• Let your day, feeling and energy dictate

Best way to prepare for a 70.3 in six weeks with four hours of training time a week? Mostly kidding. Best bang for your buck for improving swim speed - swim coach or just more swimming sessions? Both? Take up duathlons instead?

What’s your take on Pilates?

How does each discipline (swim, bike, run) impact and improve the other disciplines? Example; cycling to running. Or swimming to cycling. Any benefits of focusing on one discipline over the others?

• They all help each other, but it is athlete dependent and on their history

IM long training day/race nutrition. Have always struggled with feeling depleted once I hit the 4-5 hour mark. Have a real hard time with all the sugar from Gels/Gatorade. Is it just a matter of training your gut?

Is it normal feel like 💩 after a very long endurance race? Or is it a sign that you: didn’t fuel right, pushed too hard, didn’t train enough, etc. I have felt completely drained after each of my marathons, and I’ve always wondered if that’s normal or if I should have done something different.

• Marathons will leave you trashed
• But . . . there are varying degrees of trash

Advice for beginners! I am learning that there is a lot more than I thought that I don’t know. I am sometimes intimidated and don’t want to look “dumb” to more advanced triathletes

• Find good people to surround yourself with
• Get their good advice
• Have fun with what you’re doing

Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com 

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

Is your happiness connected to contingency events? “If I get this, then I will be that?” The key to getting the results you want is building the little habits and not looking back with the idea that you “should have” done this or that. “If I get this, then I will be that” is a dicey way to live. We are all in the process of life and training. Success doesn’t equal safety, because there’s never gonna be a time when we say, “Yep, I’m done.” Today, the art of creating your own reality to face triathlon with a positive and fun attitude that adds purpose to your training and ultimately leads to ongoing success.

Topics:

• Things are things until we give them meaning
• What’s next, what’s next, what’s next?
• Let go of your mistakes
• We think success means safety
• About the Process
• Is today what you dreamed of 3 years ago?
• There’s never going to be a time when you say, “yep, I’m done.”
• It’s time to create new habits, not results
• Look back on what you’ve overcome
• Appreciating the process
• What are you doing right?
• What are the minority of my actions that drive the majority of results
• 50 things half done and nothing finished
• Creating tangible successful opportunities
• What is attainable at this moment?
• Isolation vs. Community
• Believe what you believe and let it lead
• It’s easy to be, and okay to be wrong
• Reacting vs. Making Life
• 60 Days of anxiety or doing your best?
• Don’t be hypocritical to yourself

Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com 

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

Most of us aren't in our 20's anymore, but we tend to think like that when it comes to speed work. Today, we look at the Aerobic Base Phase of training and explain how it is the key to getting faster in triathlon. We hit on the 80/20 rule, track workouts, what happens when you skip progressions. When is going hard actually worth it?

Topics:

• Base phase conversation starts at 12:00
• Is Robbie going Vegan?
• How we eat
• Aerobic base importance
• You can never be in base phase too long
• Building endurance and skills
• What athletes tend to bypass
• Reverse periodization?
• Training for Sprints and Olympics
• When going hard is actually worth it
• Not anti track, but build so it matters
• Going slow to get fast
• It’s all relative
• 80/20 or 90/10?
• There’s no such thing as “bad” aerobic work
• Slow cooking your fitness
• The margin of error base vs. fitness
• You can’t keep pushing the boundaries
• Is your approach injury prone?
• Training availability is the key
• Better safe than sorry
• Don’t sacrifice the day for the week
• What if you’re behind as the race nears?
• Sacrificing your health with one bad decisions
• Skipping progressions
• The body doesn’t care

Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com 

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

It’s not about who’s fastest, it’s about who slows down the least. You need energy to be motivated and self-imposed stress sucks the life out of you. Today we talk about trending vs. tracking your training, banking sleep, and remembering to play like a kid. Also, the anxiety from attachment, looking at data from the wrong perspective and why getting slower isn't really a thing. 

Topics:

• One Common Vision
• Getting out of yourself
• Lost in our own thoughts
• How do we get from THERE to HERE?
• Remembering what it’s like to be a kid
• Being in the moment with so many distractions
• Don’t forget to have fun 15:00
• Thinking and energy
• Scratching that itch
• Data in the wrong perspective
• Trending vs. tracking
• Anxiety and attachment
• Being compelled to compare
• Labeling as pass or fail
• Give yourself credit for doing it
• It’s hard … 99% of people don’t do this……
• accumulated fatigue….
• Aerobics?
• Getting slower isn’t a thing
• How good can you be for the long haul
• How do you get over being kicked in the face?
• Stress masks fitness
• Ego and decisions
• Can you bank sleep?
• Accumulated Sleep
• The Power of Consistency

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

It's hard to always stay motivated yet easy to slip off the rails. And one of the biggest traps is comparing ourselves to others. Today, Mike talks about how this has happened to him since his father passed, but also how it's help remind him that we shouldn't take health and fitness for granted. The guys open up about intention and struggles in an effort to find the best ways to appreciate training as a process. You can never be "the old you" so embrace where you're going. 

Topics:

• Tough time of year
• Mike’s training struggles
• That’s why intention was so important
• Don’t compare yourself to others
• Afraid we won’t be able to dig deep
• How quickly we can lose it
• The power of honesty and openness
• Fast and slow are relative
• It’s enough to know we’re heading in the right direction
• Thrive to be in a process
• Drowning yourself in expectations
• Building on yesterday
• When accolades lead to complacency
• Do you really want to be a new you?
• So much pressure on a day or race
• Thoreau - Be a new man in the same old clothes
• Wisdom is knowing that you don’t know everything
• Do you really want to get back to the old you?

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com

Today’s podcast is all about how workouts link together and why life outside of training is an important factor in the decision process. Your mind and body aren’t always telling the same story, so it’s important to truly understand effort and its relationship to the big picture. When you trust the purpose of today’s workout, that sets you up for more consistency tomorrow and the week, which leads to more success in both training and racing. Managing stress (good and bad) is at the core of happy and healthy training.

Topics:

• Topic starts around 8:00 mark
• Today's Impact on Tomorrow
• Quick Super Bowl talk
• Mike’s meditation
• Today’s Session’s Impact on Tomorrow
• Gauging effort as you go
• Decisions are connected
• Not negatively impacting the next session
• Digging a hole and recovering
• Decision making
• First, Understand the purpose
• Looking at your week as a meal
• What to do if you’re fatigued
• Understanding why a workout was good or bad
• Decision making in training is the most exhaustive part
• Consistent training means longer warm ups
• The difference between fast and strong
• The Global picture of an athlete’s week
• The sponge analogy
• Managing stress
• Getting out of your head
• Don’t look back - every season of life is different
• PRs can be over valued

If you're looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more. 

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: C26Coach@gmail.com

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com