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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: November, 2023
Nov 27, 2023

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:

  • The Off Season leaves more time to “think”
  • Struggling with finding good running shoes?
  • Biggest pet peeve in endurance sports
  • Mixing in strength training for off season
  • What’s most important: Core, Upper or Lower body?
  • Run pacing
  • Leaving your race in training
  • Stacking logs for the fire later
  • You can’t run more if it’s not easy
  • Learning by mistakes
  • Don’t be afraid to “go to the well”
  • Training stage fright
  • How much off season “triathlon specific” training
  • What are you most confident about?
  • Do things that make you fitter
  • Wayne Gretzky and cross training 
  • Balance your load 
  • What is triathlon specific??
  • Are you having fun?
  • Volume benchmarks for improvement
  • The return on swimming
  • It’s not really how fast you are 
  • Is more cycling the easiest long course solution?
  • Keeping durability
  • Where do you find fun

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 26, 2023

(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:

  • It’s not about the result, it’s the hard work
  • The benefits of hard work
  • When going rogue is good
  • Taking chances
  • “I just felt like I needed this today”
  • Know thyself
  • Is there Risk? Is there more reward?
  • The body tells you long before 
  • It’s YOUR journey
  • Why do you feel like you need something?
  • Measure you’re own intent
  • Taking risks
  • No one is ever done
  • Opportunity is often missed because it shows up in overalls and looks like work
  • Winner’s work
  • Negative connotations of work
  • Healthy fear 
  • Sophomore Slumps that last for years
  • Appetite to work hard for passion and purpose
  • Community
  • “Why do you do Ironman?”

Coaching Inquires: 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

Nov 21, 2023

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:

  • Don’t speak ill of yourself. 
  • Don’t boast about self improvement. 
  • Don’t be a glutton. 
  • Don’t be too focused on the future. 
  • Don’t be ungrateful. 
  • Avoid complaining for a happier life.

Sub-Topics:

  • An Hour A Day
  • Will anything ever be good enough?
  • The greatest week
  • Our favorite Thanksgiving food
  • The integrity of your plate
  • Stoicism - Feeling under control
  • 10% theory
  • Built in Excuses
  • Capture the moment with your eyes
  • Social media is tricky
  • Excessive Greed
  • People who live in the future
  • Future tripping 
  • Is anything wrong right now?
  • Living in the “what ifs” 
  • Choose to be grateful
  • Health is a gift 
  • Don’t bring problems, bring solutions
  • Stay out of extreme emotions

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 16, 2023

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:

  • Turning the clocks back
  • Sleep troubles
  • Micro quitting
  • Look for meaningful opportunities
  • The obstacle is the way
  • Do things that go your way
  • Practice what you preach
  • Stopped in our tracks
  • Be in the moment but don’t get stuck in the moment
  • High expectations vs. reasonable expectations
  • Planning for perfection
  • Finland - the happiest place in the world?
  • Is what you’re doing setting up for success?
  • Body composition
  • Never judge a day by the weather
  • Self sabotage
  • Heading in the right direction
  • Cutting corners
  • Passion for filling the cup
  • Be like a kid
  • Pay attention to what you’re putting on your plate
  • Don’t mess with nature - rest and restore
  • This time is important, but not for crushing it
  • Comparison is the thief of joy
  • Bullet proof plan??
  • Sun is energy
  • Performance pressure
  • When work is always on the periphery 
  • How do we disconnect 
  • Mode: What works for you
  • Paralyzed in planning
  • Perfection is relative 
  • Stripped of excuses
  • The only thing left is action
  • Why wait?
  • We don’t control the universe
  • The time is now
  • Bad lighting in dressing room 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 14, 2023

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: 

  • Passion for becoming a more fulfilled person
  • Detaching from day to day stress
  • Micro casts
  • Robbie’s grandmother passes
  • Hospice - special people
  • Feeling disconnected
  • The essence of life and mortality
  • Knowing and feeling at peace
  • Maxing out life
  • Keep moving
  • Connecting with people and community
  • Not wanting to sit still
  • Having a purpose
  • We are what we expose ourselves to
  • Take a leap and don’t look back
  • Removing stress by having a clear purpose
  • Unselfish commitment
  • Cycle of grief
  • Soak in the sun
  • Be proud of your effort
  • Bubble proofing life

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 8, 2023

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:

  • The past is the future
  • Running is pure
  • Marginal gains vs. diminishing returns
  • Cutting corners the wrong way
  • 3 times a week??
  • You need to run often
  • Rule of Thumb for your long runs
  • How to beat yourself into the ground
  • Progression - Now is your chance
  • Running is the most demanding
  • Heavy impact - being careful
  • Energized vs. Wiped
  • Where do you start?
  • 20/40/60
  • No need to run over Zone 3 in IM training??
  • Do you have the engine for speed work?
  • Big engines in Miattas
  • How little you slow down
  • 5ks and Ironman Marathons
  • Accumulated Fatigue
  • The biggest recipe for disaster
  • Hill work
  • No such thing as running too easy??
  • Keeping up with the Joneses
  • Burning Fat
  • Building strength

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 2, 2023

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:

  • Now is the time
  • Balance/Body Position
  • Pressure and Feel
  • Forcing a slow stroke rate
  • Following through with pressure
  • Crossover and balance - mid line
  • Scissor kick
  • Legs following/mimicking arms
  • Moving against yourself
  • Sculling
  • Precise and purposeful
  • Bumping up stroke rate
  • Sweet spot
  • Beyonce or Elaine?
  • Metronome
  • Body positioning
  • High vs. low in the water
  • Head and body
  • Too deep on catch?
  • Relax
  • Kick more?
  • Drills that are valuable
  • Trust the stroke and don’t be distracted
  • Become more still
  • Building fitness over speed
  • Working against your fitness
  • Going east and west to go north
  • Unlock your fitness
  • Leverage - the key to power
  • EVF
  • Shoulder above elbow over wrist
  • Petting the kitty
  • The hot stove
  • High hand
  • Elbow hits the water first
  • Shallow strokes
  • Momentum - leverage- sinking
  • Fix one or two things at a time
  • Swimming elevator pitch
  • Not 25 things at once
  • Feet and legs - last
  • Actions speak louder than words

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.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

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