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Crushing Iron Triathlon Podcast

Find out why thousands of beginner, intermediate, and advanced athletes are improving their training and racing with accessible, functional and genuine conversation about triathlon. Two coaches, who aren't afraid to laugh at themselves, look for smart and enjoyable solutions in a sport that's often dumb and painful. Mike Tarrolly and Robbie Bruce explore the mental, emotional, physical, and spiritual side of training and racing everything from Ironman to a Sprint. on Monday and Thursday.
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Now displaying: February, 2023
Feb 28, 2023

Are you burying yourself to hit the ranges? Today, we look at Zones for Swim, Bike, and Run. Understanding these, along with your effort will make you a better triathlete. But, don’t obsess. The most important part of this is understanding your body. We look at when and how to test, along with the key elements to understand before you test. Also, why understanding intensity is best for times of restraint. Is your FTP too high? Likely… and we’ll tell you why. Why “guessing” your power or pace is a powerful exercise. Taking a deep look at the mystery of Swim Zones and why they are similar to your run. Which tests are good. Which tests don’t tell you anything. We look at the difference between you and pros and bike testing. And we’ll explain why going too hard is all too common.

Topics:

  • First workouts in warm weather 
  • Mood swings within one workout
  • Before you grade yourself . . . 
  • Why do you need so much from this one workout?
  • It’s all about building
  • Is the story you’re telling yourself true?
  • Just get it done
  • Zones - 1-5 
  • Before you test and apply Zones…
  • Know your body and what feels right
  • Guess at pace and or power
  • Why RPE is so important to understand
  • Having confidence to go with the flow
  • Intensity is best for times of restraint
  • What actually feels hard today?
  • Pace Zones
  • Swimming technique and Pace/Zones
  • Roll with it
  • How do I swim faster, easier?
  • Cycling - The hardest to Zone Properly
  • Drumming analogy of zones
  • 4 DP Test
  • Ramp Tests
  • HR-Friel Zones
  • Difference between Pros and you and bike testing
  • Saving up for your testing
  • Burying yourself to hit the range
  • Running Zones
  • Going too hard is all too common
  • Treating Run zones like the swim
  • Less isn’t more, it’s enough

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 24, 2023

This is YOUR journey. Today is about figuring out who you are and what you want and not butting heads with that. 

Today we get into training, work, and time. Setting boundaries. The gray area between helping others and being selfish in life.

We ask if there really is such a thing as balance. Asking tough questions of yourself and figuring out what you need for happiness.

How to embrace passive time. Sticking with the integrity of workouts. Powerful habits. Not trying . . . and Glory Days.

Topics:

  • Ice Storm
  • C26 Gear to Support the Podcast
  • Selfish or Self Care
  • Work and Time Boundaries
  • Coaching Dreams
  • Planning vs. Flying by the seat of your pants
  • Parent guilt
  • Time for yourself vs. Time for others
  • Exercise makes us better people
  • Recovery weeks
  • Demands of training to navigate life
  • The best are “selfish”
  • Ebbs and flows of self vs. others
  • Everything is on a continuum 
  • Is there such a thing as balance?
  • Yoga balance transfers to the mind
  • Refuse to affilate
  • What do I need??
  • Passive time
  • Where does balance start?
  • Routine
  • Powerful habits
  • When putting yourself first is uncomfortable
  • Flexible with structure
  • Integrity of workouts
  • We know at the core what’s best for us
  • Don’t Try
  • Glory Days

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 21, 2023

Today, we get into the essence of being a successful triathlete. It’s not always pretty or easy, but there are certain characteristics that give you a better shot at long-term success. Be completely in tune with the process and the reasons why you’re going through the process. There are thousands of distraction landmines out there and it’s hard to stay focused on the big picture. Today, we look at funks, and ruts, and high expectations. We talk about resisting impulses and staying the course. We talk about attention spans and the importance of figuring out what’s going on inside your own head before you make bad decisions. We also look at the pitfalls of going all in for one year and digging into a trap. We look at our marketing and training strategies and why they don’t always align with the popular perspective.

Topics:

  • Stay in your own game
  • No bitching about the weather :) 
  • Money is going into short course racing
  • Find something you love and commit
  • Training is like investing . . . start now and keep doing it
  • Going ALL IN for One Year
  • The best part is the journey
  • When you get behind in training . . . 
  • Figure out what’s going on in your own head first
  • Landmines of distraction
  • Are you doing it from a place of confidence, or lack of confidence?
  • Confidence or fear?
  • When we want to make sure we “still got it”
  • Why do I feel the need to do this?
  • Expectations
  • Giving up Impulses 
  • Hard conversations with yourself
  • Moderation
  • Our marketing strategy
  • Stay the course 
  • “Watch tonight or die”
  • Simplicity is rarely simple

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 16, 2023

In the end, not much of this training matters if you don’t have your head straight. Today, we go through lessons we learned at our latest Run Camp. We look at building confidence and doing things you didn’t think you could do. We talk about transcending your current self and focusing in the Real Agenda in your life. We get into the paralasis of isolation and how to break the cycle. We talk training in groups and with inspiring people. Also, how you can get yourself from point A to point B by going to point A.5 first. It’s so easy to say no to something when you’re by yourself. Use the energy of others to help pull you into accomplishment. With all the advancements these days, life can seem easy, but that’s often what makes it so hard. 

Topics:

  • Sprint and Olympic Plans Now Available for FREE
  • 2023 Club Plan - Plan Your Entire Race Season!
  • The Impact of Run Camp
  • Unlock Your True Ability 
  • Detaching from Underlying Stress
  • How we are wired to think about ourselves
  • What’s your Real Agenda?
  • Isolation and loneliness have become the standard
  • Indoor Training Company’s Quests to Replace being outside
  • Positive people inspire
  • It’s all in the mind
  • Get out of your head
  • Push the pace to pull the group
  • Do this with other people
  • Trainers vs. Gamers
  • Life is easy but that’s what makes it hard
  • You gotta love yourself first
  • Transcending yourself
  • You only gotta do it once
  • Polar Plunge community
  • First loop felt terrible
  • Playing the long game
  • Replacing bad memories and habits with good ones
  • Failure is not an option
  • It’s easy to say no when you’re by yourself
  • None of this training shit matters if you don’t have your head straight
  • HALT - Hungry, anxious, lonely, or tired 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 9, 2023

Today, we dive deeper into how you can get real investments for the time you spend in the pool. We look at the concept of building your fatigue resistance and how that makes you faster. We talk about open water and why the key is building strength. Are you swimming with intention in the pool? We dive into what that means and how your sessions should look. We talk about Masters Groups… the pros and cons and what you should be getting out of them. We tell you exactly what to do to get faster in the pool. We also give you a great test to show if you have good body position. Be a swimmer, think like a swimmer, but do not overthink it. Simplify/Repeat. 

Check out our FREE Beginner’s Programs: https://c26triathlon.com/c26-development-programs/

Topics:

  • Are Masters groups good or bad?
  • Finding the perfect Masters group
  • Are you getting a return on your investment in the pool?
  • Masters = Older People Doing Swimming Together
  • Two biggest benefits from Masters Groups
  • Why Aren’t you getting faster??
  • Hard Truth: You are likely not swimming enough
  • Keys: Swim a lot and be Intentional
  • Maybe you don’t know what to do in the pool to get faster?
  • Simplify/Repeat
  • You may need to take time away from the bike and run
  • Working turns as a benchmark?
  • What should you really look for to show you’re getting faster?
  • What we want is to build fatigue resistance 
  • Open water swimming is all about strength
  • Kicking is about balance, not propulsion 
  • Learn how to swim strong
  • Test for great body position
  • Kicking
  • Everyone should be able to swim a 2:00/100

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 6, 2023

Not sure how much or how far to swim? Wondering why you don’t get faster? Have open water anxiety?

This podcast is for you. We look at how to properly use time in the pool. We look at building fitness BEFORE technique.

Then show you how to marry them both in an effective progression. We look at the difference between pool swimming and open water.

We look at drills… which ones work and which ones are wasting your time. Anxiety beating techniques. Wetsuits.

Fear. Swimming in salt water and techniques for two loop swim courses so you can avoid congestion.

Check out our FREE Beginner’s Programs: https://c26triathlon.com/c26-development-programs/

Topics:

  • How much should you swim?
  • Time professions
  • Build FITNESS to HOLD FORM
  • 25s, 50s, and long stuff in combination
  • “I don’t get any faster”
  • Fine tuning the connection of technique and fitness
  • The drills you’re doing don’t work
  • Commit to swimming more days than you’re not
  • Pools have nothing in common with open water racing
  • Thinking slows you down
  • Marry “drills” into your swimming
  • Reach for the corners - Railroad Tracks
  • Single Arm Drills 
  • Paddle work and Pull Buoy with Band
  • Hanging - engage lats
  • Open Water ANXIETY
  • Why are you afraid?
  • Control your breathing
  • Warm up
  • Breathe and get a lather
  • Practice in your wetsuit
  • Learn to feel how it feels
  • The fear behind the feeling is the problem
  • Swimming in salt water
  • Second loop of race techniques

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 2, 2023

Sprints and Olympics are where people get into the sport and how it grows. 

Today we look at the intensity of your training and racing. We ask about your background then examine how that applies to training

We talk about beginner, seasoned short course racers, and Ironman to Olympic racing strategy. We talk about impatience and how that can lead to injury. We talk pacing for Sprints and Olys (hint… mostly all-out) and taking shorter races seriously.

Track work, skipping progressions, raising the Vo2 and strides. We also detail how to ramp up training and intervals to keep you happy and healthy in the journey. 

Topics:

  • It’s where the sport grows
  • Del Boca Vista story
  • Niacin 
  • Sprints/Olympics are NOT “lesser than”
  • Layering intensity
  • What’s your background?
  • Ramping up in a safe and responsible way
  • Three different tiers of athletes
  • 1st Timers
  • Fast and Hard is their jam
  • Long distance athletes going to short course
  • Strides 
  • Ramping up/Warm ups
  • Track work
  • Pacing and control
  • Do 30 seconds before 2 minutes
  • Impatience 
  • Skipping progressions
  • Coming in from another sport
  • Be careful of a big engine without a strong chassis
  • There’ no point in worrying how fast you can go if you can’t finish strong
  • At risk for injury?
  • Pacing for Seasoned Athletes Sprint/Olympic
  • Easy days easy - hard days appropriately hard
  • Going from Ironman back to sprints and olympics
  • Raising your Vo2
  • Take it seriously… treat it like an A-Race
  • Look at it like your best workout of the week
  • Wrap your mind around the distance
  • Great way to test - Do an Olympic all out

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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