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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: August, 2023
Aug 31, 2023

Today, it’s all about how to handle race week. We have over 40 athletes racing at Wisconsin, but this holds for all race week. We talk about what we've learned at our many pre-races and how to be calm, relaxed, and ready… both physically and mentally. We get into the best time to show up, check in, and how to pack for the least amount of stress. We also talk about driving the bike course and the important things to focus on while you’re out there. We look at pre-bagging transition, nutrition prep, and carb loading. Where and when should you eat? How to not get stressed about dining options. We also talk about shrinking your circle on site, recognizing positive energy, reducing negative, and how to avoid the chaos of real life Facebook groups. And we talk about your pre-race swim and how to set the tone for a great race.

Topics:

  • As the race nears
  • Racing Facebook Groups
  • Old race week habits
  • New race week habits
  • Get there as early as possible
  • Packing - Un-Packing
  • Pre-planning transition
  • Pre-Bagging
  • Race Acclimation on site
  • Nutrition prep
  • Trust issues
  • Melting anxiety
  • Food research for dining
  • Carb loading
  • Reduce or eliminate race week driving
  • Should you drive the course?
  • What to look for if you drive the course
  • Rough roads? Turns?
  • Avoid real life Facebook groups
  • Shrink your circle
  • Differentiate between negative and positive energy
  • Practices Swim - DO THIS!

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 29, 2023

More awesome questions today, starting with taper discussion and going through back to back threshold sessions. What happens if you have a big setback before a race? What if you’re dealing with nagging injuries or soreness? Are you a strong runner or a fast runner? How should you approach the bike in each case. Is it easier to chase the clock, or fend it off? How do you build confidence as you get closer to your race? Creating smart variation in your training. Is your default to always do more to build your race confidence? How to experiment in training. Listening to your body before your ego. When does it make sense to go rip the bike? Talking treadmill vs. running outside. When, why? How to keep things fresh and fun.

Topics:

  • 3 Taper buckets
  • Focus on your wins
  • Dealing with big setbacks before a big race
  • Tendonitis, ongoing pain . . .
  • Mental confidence
  • Overtraining as your confidence builder?
  • Double Threshold days - with examples
  • Heavily monitored training vs. winging it
  • Strength, durability and intelligence in racing
  • Long threshold bike coupled with short threshold runs
  • Listen to your body, not ego
  • Driven by lack of confidence
  • Slow runner? Strong runner?
  • Chasing the clock vs. fending off the clock
  • Racing is experience and experiment
  • Treadmill vs. running outside
  • Don’t force yourself to always train the same way
  • Keep things fresh and fun

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 24, 2023

Good questions from the group today. We start with understanding how this heat affects us and how we can handle it better in workouts. We look at cooling down on the fly and when it’s not possible. We talk about what we would do if somehow we were running the Ironman brand. We talk about swimming in the ocean and/or with big chop. Strategies for current, waves and other people in the way. We look at negative splitting workouts and talk about it from an effort perspective as well. Settling in on your swims. We also talk about watts and whether or not you should try to increase them at the end of a 70.3 or Full. And, we get into bike fit, position, seat angle, etc. and look at how all of these things affect you on the run.

Topics:

  • When the heat just gets into you
  • Cooling down while moving . . . possible?
  • 5 year plan if we were CEO’s of Ironman
  • Condense the amount of IM races?
  • Grow the sport from bottom up
  • The corporate numbers approach vs. customers
  • Drop the double World Championships
  • First time Ocean Swim?
  • Dealing with current
  • Battling waves and chop
  • Going from cages to clip pedals
  • Approach to hard sets in the pool
  • Negative splitting by effort
  • Race prep sessions
  • Learning how to settle in on your swim
  • Lactate shuttling
  • How to gather yourself while moving
  • If and when to increase wats on your 70.3 or Full
  • Will we ever swift race against Ellyse?
  • Cycling mixed in for marathon training
  • Seat angle and tight hips on the bike
  • What else does bike position effect on the run?

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 22, 2023

A lot of athletes are closing in on their big race and for many it turns into freak out stage. But we’re here today to remind you to keep checking boxes. Race energy can be calming and energizing if you channel it the right way. Positioning “race day” or other athletes as competition can put you in the wrong mindset from the jump. Think of the day as being with the peloton. Hundreds of other athletes inspiring and supporting you to get to the finish line. Today we look at how to stay focused in your last big block, your taper, and on race morning. It may be a race, but the day is all about pace. Start working through your anxiety now. Practice race moments while you have time. Learn how to go out at your own pace when the rest of the field is trying to distract you. Roll with the punches. Stay in your own box. Use the side of your magnet that attracts good energy instead of repelling it.

Topics:

  • Freakout stage
  • Heat theory
  • PTO
  • Proof of swim time
  • Excellence. How can I be excellent today
  • Looking others a an “opponent”
  • Using that competitive energy the right way
  • Calm to intense
  • It’s cool that we’re doing the same thing together
  • Magnet - opposites repel
  • Either dread or look forward to exercising
  • Work with other athletes
  • Go out under control
  • Complaining begets complaining
  • The power of being calm
  • Using energy to be successful on race day
  • Visualizing what will happen is success
  • Work through anxiety
  • “How cool is this?”
  • You are an I-ron man.

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 18, 2023

There’s nothing better than being excited about the day’s training. So, how do we keep that feeling alive all year, or at least, more often? Today we start with a little state of Ironman discussion. Fulls cutback… 70.3’s on the rise… and maybe why. Then we look at the mindset of athletes and how they think of training and racing. Hard things might suck at times, but we can use them as a compass for life. We offer a lot of thoughts on how to take the rigidity out of training and make it more enjoyable. Your plan isn’t written in stone and it’s important to understand your body and how it feels each day. Be open to going longer if you feel it. Be okay with going slower or shorter. There is mystery in the training cycle. Some days we don’t think we have it and we do. Other times . . . Be aware of what’s going on, give yourself some love and flexibility. Find purpose in what you do. And what you’re training for is just one day. Save a little pain and effort for the race.

Topics:

  • Hoodie weather for Mike
  • State of Ironman
  • Full decline? 70.3 Increase?
  • Too many races?
  • Athletes that overcommit
  • People seem busier than ever
  • Do you NEED an event on the calendar?
  • Keep doing the hard things as your compass
  • Burnout
  • Keeping an even training schedule year-round
  • Why do you want to race?
  • Do things with a purpose
  • It’s one day
  • Listen to the body, and understand the body
  • Goal: Look forward to training tomorrow
  • 2 hours or 2:15?
  • Average to stay steady
  • Go slow until you like it again
  • Cleaning the basement during recovery intervals?
  • Be creative and find your way
  • Run/walk
  • Epitomize flexibility
  • How long you running today? “I don’t know.”

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 15, 2023

Be the best of who you are, not the worst of who you aren’t. Today, we talk about the importance of marginal gains in training, and life. Why do we do this sport? To get stronger, more resilient, and build the foundation we take on this journey. We talk about shifting our perspective on gains and comparison. There’s a lot of power in marginal gains, and frankly, they are the key to better racing. No more beating yourself up because you’re not “fast.” Fast is relative in endurance sports. It’s about how little you slow down. You can’t go back and fix training, but what you can do is train for a better understanding of your effort and execution. Focus on recovery and being the best you can be today. With love to Somer and her family.

Topics:

  • When the sole motivation is a race
  • Life is 24/7/365
  • Total separation from the sport
  • 1:11 Ratio
  • The healing process
  • Everything is about gains and comparison?
  • Mental and emotional de-training
  • 3% better
  • Food is food
  • When we tend to beat ourselves up
  • One more mile
  • The performance pendulum
  • Over analyziing decisions
  • “I woke up this morning and this ride was sh*t”
  • The gift of acceptance
  • You can’t go back and fix training
  • Control in the moment
  • Effort and execution
  • Training the mind for execution and effort
  • The best we got some days (or years)
  • Sam Laidlow
  • Ozzie Smith
  • Under recovered
  • The best of who you are, not the worst of who you aren’t

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 3, 2023

Whether you feel behind or confident going into your race, this podcast is for you. Today, we look at the most important things you can do in your final training block to be ready on race day. We look at the demands of the swim and how you can prepare with your last month or so of training. We talk about the importance of the bike, including strength, ability to stay even, and how to stay away from too many surges. We look at stress, lactic build up, going from coasting to engaged, and how to balance your bike effort for 112 miles. We also look at the run and talk about why it’s so dependent on a good bike. And finally, if you’re behind, we talk about the most important parts of getting yourself into the strongest position possible on race day.

Topics:

  • Is it hot or cool?
  • Can you handle the heat?
  • USAT Worlds
  • You can’t win on the swim, but . . .
  • Crossfit Games
  • Big Gear Work
  • Swim preparation
  • From the torso up
  • Legs take up a lot of oxygen
  • Having different swim speeds/zones
  • 2nd loop will be choppier
  • The pre-transition feeling
  • Crotch rockets in traffic jams
  • Smooth and in control on the bike
  • Best bike day - even riding
  • Average and normalized power
  • Turns and surging
  • Cornering
  • Stress - lactic build up
  • From coasting to engaged
  • Strength on Strength on Speed
  • Mentally strong
  • Off the bike to the run
  • If you feel behind . . .

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 1, 2023

Today we go through what we learned at our Wisconsin Camp this last weekend. We look at things like the “walking the plank effect” and how to build confidence by just showing up. We get into how we all crave validation, but sometimes it’s hard when training alone. We touch on how social media can ignite lingering anxiety. We talk about illness and how to conquer fears of the unknown. We all need emotional re-charges in this sport and why stepping out of your comfort zone is often the best place to do it. Anxiety is energy, it’s up to us to transform that into confidence and excitement.

Topics:

  • Wisconsin Camp 2024
  • Lots of new athletes
  • Fall is loaded with Ironman Events
  • Emotional recharges
  • Re-focus your enjoyment
  • We all want to feel validated
  • Talking things through
  • Confusion and the unknown in relation to depression
  • Getting to the bottom of it with our athletes
  • Unknown is intimidating
  • Show up - solve the unknown question
  • Realistic yet fearless
  • Social media and fear factors
  • Hill repeats
  • Do things that give you confidence
  • Don’t live in a problem that doesn’t exist
  • If you’re afraid, performance suffers
  • Swim anxiety
  • Illness
  • I’m not participating in your anxiety
  • Walking the plank effect
  • Afraid of what we’ll find out

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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