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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: June, 2023
Jun 27, 2023

Great questions from our listeners and we start with training for a running race while still maintaining your inner triathlete. We look at how athletes have gone from 70.3 to successful marathons. Also, building base for your first 70.3. What if you have tendonitis? Should you keep running? Then . . . we get into a bit of a rant about KONA qualification slots. We look at what Ironman is doing to get more women in the sport. We also talk about the thought that watering down qualification for men and women has made the whole thing lose some luster. We look at local tri-club communities and whether they are growing or declining. And finally, decoding the big ring vs. small ring if you feel the same resistance on both.

Topics:

  • When we need your help
  • Wiley Veterans
  • Training for run only races as a triathlete
  • Going from 70.3 to a marathon
  • Building Base - First 70.3
  • Tendonitis - keep running?
  • Don’t choose to stay hurt
  • Hurt? Rest, get answers, figure out the solution
  • Slot Allocation Process
  • What should the World Championships look like?
  • Qualifying for Boston
  • Failure and disappointment can be healthy
  • Chasing challenges
  • KONA Exclusivity
  • Approaching hills on the bike and run
  • Local Tri-Communities
  • Building or declining?
  • Big ring vs. Small ring for climbing
  • Straight chain lines

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 20, 2023

Back into the cockpit for another round of how to not suck at cycling. Today we look at how cycling is often overlooked as a technical or athletic discipline. We go deep into high cadence, intensity, balance, and big gear work. We also take a dive into lactic acid and V02 max training. How to do it, why it’s important, and how to look at things differently if you’re training for long course vs. short course. We get into a lot of methods to develop your cycling economy so you can ride strong, but also get off the bike ready to run your best race.

Topics:

  • Cycling fitness and how to build it
  • Swim and Run fitness
  • Technique as it comes to cycling
  • You need to ride a LOT
  • Intensity vs. Riding long
  • Sprint/Oly cycling vs. Long Course
  • High Cadence
  • Big Gear
  • Mountain biking “phase”
  • Be an athlete, think, react
  • Forcing your legs to make quick changes
  • Own your gearing
  • Focus on cycling economy
  • Maximize your pedal stroke
  • Struggling from long course to short course
  • Lactate/Vo2 Max
  • Glycogen or Fat?
  • Turning energy into speed
  • Burning through glycogen stores too soon
  • Energy reserves
  • Big gear work at threshold
  • Why you bonk

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 15, 2023

Today is all about saving watts and energy on the course but gaining as much as 10 minutes in your Ironman bike split. This is basically technical ways to become a better cyclist. We look at riding bumpy roads, preparing better for the course you’re racing, and how to get better at handling. We also look at why your bike fit may be costing you major watts and how a more comfortable position can get them back. We talk about deep wheel rims and when you should or shouldn’t use them. We get into short course vs. long course approach. We talk about tires and the right PSI, along with how you can find what’s perfect for you and your bike.

Topics: 

  • Riding Bumpy Roads
  • Relax your grip
  • Not about forcing, it’s feeling
  • Getting all the fitness out of yourself
  • Ride Outside
  • Sturdy and strong courses
  • Ride similar terrain to race
  • Hill Repeats
  • Soft pedal your neighborhood and work on corners
  • Sight your angle before you get to the turn
  • Best money spent on Free Speed
  • Short course - more aggressive
  • Long course - a little more lax
  • Lung constriction in aero
  • Fall into your bike position
  • Position change to save Watts
  • Wheels - Deep rims vs. Shallow
  • Tires and PSI
  • Gator Skins vs. GP 5000
  • PSI Charts

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 13, 2023

Coach Robbie spent the weekend at one of our C26 Team Races, Des Moines 70.3, and today we look at the racing experience. We talk about the little things that make the weekend a lot more fun for athletes and spectators, including, where to stay, how to spectate and what kind of little things make a big difference. By all accounts, Des Moines did it right and it was a bit of a positive surprise on a lot of levels.

Topics:

  • Des Moines 70.3
  • Course and race changes
  • Park it and Leave it
  • What makes a race spectator friendly?
  • Shuttle buses
  • T1 pet peeves
  • Closed vs. Open bike course
  • Swim course
  • Bike Course
  • Run Course
  • Post Meal Food

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 8, 2023

Sometimes we gotta break the mold. Kids are much more creative than adults. Today, we look at ways to train that will be more enjoyable, and even more effective. We look at taking risks and chasing logical consequences. We also talk about flex training and making decisions about your workouts on the fly. We look into creating the ability to get stronger as the session/race goes. We talk about effective breathing, the ability to create one more, and analyzing our current state of tired. Lots of good examples on how to be a little flexible on the f**ck-around and be a better athlete for your efforts.

Topics:

  • Learning hard lessons
  • Logical consequences
  • How do you know if you’re going hard enough?
  • Flexibility
  • Own Real Time Decisions
  • Creativity Test
  • Integrity of the workout
  • Can’t predict how you will feel
  • The best get better as the session/race goes on
  • Think like a kid
  • Tired playing all day
  • One more
  • Andrew Huberman
  • Focus your exhale
  • So much fun in figuring it out
  • Over-analyzing to the death of enjoyment
  • Rip it- have fun
  • Sometimes it’s best to not have a plan

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 6, 2023

It’s not always fun to have a wake up call. Today, we get into the illusion of seeking dreams without putting in the work. Mike did a Sprint over the weekend and he had to take a long, hard look in the mirror. We get into riding on success from the past, and how 90% of life is just showing up . . . but most people don’t do the 10% which is learn from success or failure. We talk about confidence as a crutch, how it’s good to have a healthy fear hanging over you, and why we have to own our successes and failures. Eventually being unprepared will wear you down. Woulda, coulda, shoulda, only goes so far. When we have a big, exciting dream, we should go for it, but it ultimately boils down to doing the hard part, which is the actual work.

Topics: 

  • Des Moines and Eagleman
  • Mike’s Sprint wake up
  • Abandoning habits that matter
  • Riding the belief train too much
  • 90% of Life is showing up
  • Getting stuck on your dream vision
  • Not adjusting to hit your goals
  • Riding past successes
  • 24 Hour Rule
  • Athletes and 180 degree swings
  • Cramming for tests and races
  • The Result IS Hard work
  • Woulda, coulda, shoulda, #Didn’t
  • All nighter studying
  • Why do you expect what you do?
  • Dedicate to . . . doing your best
  • It gets old going into things unprepared
  • Massive underachieving
  • Confidence as a crutch
  • Acceptance of where you are in training
  • Paralyzed by that “entry into the sport” frame of mind
  • It’s time for action
  • The harder you work, the luckier you get
  • “If I get lost, if I get injured, if I die, it’s my fault”
  • A healthy fear hanging over you
  • It’s my fault
  • Own success . . . and failure.

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jun 1, 2023

Life is a hell of a lot easier when we’re not trying to be someone else. Today, we get into how that relates to training. We tend to get a lot of information from the Elite People in their fields, but a lot of times they are so far past us they’ll take the things we really need for granted. Today, we get into the nuts and bolts of training, increasing intensity, fueling, eating habits, and general well-being. Too many of us make multiple decisions at once and it can be overwhelming. Find something that works for you and stand by it. Have the courage to be yourself and believe in your own journey.

Topics:

  • Don’t be someone you’re not
  • Transitioning to the heat
  • Dew point, humidity, wind
  • Ramping intensity
  • High altitude and heat analogy
  • Reasons for under hydrating
  • Eating by numbers
  • No hydration before workouts?
  • Workouts are only as good as your ability to recover
  • Two big decisions at once . . . . . .
  • Start out slower in heat
  • Fueling for performance or physique?
  • Stop underfueling!
  • Are you fueling enough to do more?
  • When we get our info from Elite Athletes
  • Sick/Fast Food Theory
  • Fueling before you think you need it
  • Owning your journey
  • Find it. Believe in it.
  • Taking ourselves too seriously
  • Your Race isn’t every day
  • 5th Avenue Candy Bar discussion

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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