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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: March, 2024
Mar 28, 2024

Triathlon training should be structured, but we're all about keeping the fun alive. Today, we talk about weaving them together to make the process more enjoyable and effective. We put a lot of pressure on ourselves to show up green in Training Peaks, but aren’t a bunch of oranges and yellows better than a week of red? Do we move to change our mood or change our mood to move? There’s a lot of power in having a solid outline and moving a little off script. How to recognize what’s the best decision for today. Is your workout appropriately challenging for your mental and physical state? Who wins, the human or athlete? Plus, Mike’s soup can analogy. 

 

Topics: 

 

  • Plunge addiction
  • Putting pressure on ourselves
  • Racing a ton vs. once or twice a year
  • Structure vs. Routine
  • Outlines with room to go off script
  • Not having a plan is a plan
  • What is right for you?
  • What is reasonable today?
  • Sometimes it’s not doable
  • Forcing yourself to learn as you go
  • No one likes micro managers
  • Soup Can analogy
  • Go through a thought process
  • Appropriately challenging
  • Move before mood or mood before move?
  • Human vs. Athlete
  • Orange and yellow or a week of red??
  • Wallowing in shame and disconnected
  • Own your own journey
  • Final Four predictions 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 26, 2024

Efficiency might be the biggest key to you having a successful race and that all starts in Zone 2. Yes, we know it’s “boring” but today we give you other ways to think about it, specifically as in, why do you not enjoy doing something that is good for you and your health? We talk about teaching the body to burn fat so you’re not so dependent on calories. We look at swimming and why practicing swimming slow is a great exercise. We really boil down Zone 2 in a way that helps understand why it’s the key to great racing. We look into cravings and calories and what they might really be indicating. Zone 2 is about getting and understanding the “feel” for racing, which ultimately isn’t about how fast you go, but how little you slow down. Dive into the big picture and learn to love your Zone 2 work. 

Topics:

  • Swim Camp Experience
  • Simplification of a complicated sport
  • Swimming technique
  • Everyone looks different in the water
  • Do you work on swimming slow?
  • When your swim warm up is your fastest pace
  • Walking more than 30 minutes . . . 
  • Run form?
  • Diving deep into Zone 2
  • Using the Pull Buoy 
  • Slow and engaged climbing
  • Firm but relaxed
  • Shaving off 10’s of minutes or seconds?
  • Efficiency is King
  • Too far or too hard
  • The feel, the force, the fast
  • Burning fat 
  • More purpose under the water
  • Think more about the final produce (aka race)
  • Under fueled or you just ate the wrong stuff?
  • Craving sugar or salt
  • Topping off the right tank
  • Once you get too hot, it’s over
  • The point of no return with heat and calories
  • Calories equal energy
  • How will you spend your calories?
  • Most of us are bad spenders 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 22, 2024

(We have C26 Swim School this week, so this is a reposted podcast).

Ever feel the pressure of too much going on? That anxious feeling is getting out of the moment. Today, we look at how that affects training and how we THINK about training. It's easy to get caught up on race day when it's 5 months away, but today is all that matters. Do something. Let it go. And get in touch with your body and the moment.

*** Time is running out to sign up for THE C26 CLUB PROGRAM FOR 2024!  Check it out!

Topics:

  • Life Keeps Going
  • Time to get back to work
  • Sore feet
  • Wired to go . . . . 
  • How am I gonna get everything done?
  • Feeling defeated
  • Hardest thing to do
  • Prisoner of the Future
  • Flipping the switch
  • The things we CAN control
  • Attachment to perfection
  • Hire someone else to be in control of your life
  • What’s your baseline of self-acceptance 
  • Thought of Quitting
  • Raining at the Lab
  • Are we good enough?
  • Everything is amazing and no one is happy
  • Get in tune with your body
  • When your training fights itself

---------------

  • Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com 

    Facebook: CrushingIron
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    Twitter: CrushingIron
    Instagram: C26_Triathlon

    www.c26triathlon.com

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

Mar 21, 2024

(With March Madness upon us and C26 Swim School in progress, we thought it was a good time to revisit an old podcast with Zak Showalter and how he started training for Ironman after playing in the Final Four). Sorry about the intro music. haha. 

Imagine playing basketball in front of 70,000 people and millions on TV. Today's guest, Zak Showalter, did just that for the University of Wisconsin. His career took him to 2 different Final Fours and four Sweet 16's and now he's tackling Ironman.

He's graduated, stepped away from basketball, and turned his sights on Ironman Wisconsin. Our goal for this podcast was to see how many lessons learned from Zak's days at Wisconsin under Hall of Fame coach Bo Ryan translate into triathlon. As it turned out, a lot of them do.

We start with some of Zak’s endurance background and early training challenges. Then go into how what he learned on the basketball floor can be translated into Ironman training: 

  • Were you ever into endurance sports before?
  • What it's like hanging out with Packer's QB Aaron Rodgers 
  • What it was like to work with Michael Jordan’s strength coach
  • When he decided he wanted to do an Ironman 
  • How he deals with Winter training in Wisconsin
  • What's it like going from a high exposure team sport to an isolated training world?
  • A coach’s message “Play hard, play smart, play together, and have fun.”

Race like you train - Zak tells us how what he learned from the daily grind of college basketball practice and how he thinks it can be applied to triathlon training and best set him up for the race.

Ups and Downs - How to stay level headed and on the same path when faced with setbacks of a big loss or the the high of a big win. 

Patience  Wisconsin basketball is built on patience, both in execution and sytem. Zak gives us a perspective on how they looked at a long season or career and how the philosophies can apply to Ironman training.

Emotions- He takes us in the locker room before Wisconsin faced off with a 38-0 Kentucky team at the Final Four. How is it possible to stay calm when you’re running out in front of 70,000 people to play a game watched by millions? He gives us a very simple solution. 

Diet: How did you guys eat? Was there a big focus on nutrition or were you just kids? Has that changed as you train for Ironman? 

Here are a couple videos of Zak in his playing days:
- His salute to Aaron Rodgers after hitting a buzzer beater against Florida
- High School State Championship Opening Tip Dunk

Zak on Instagram: zshowalter3
Zak on Twitter: @ZShowbball333

Facebook: CrushingIron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.crushingiron.com

Mar 20, 2024

(We have C26 Swim School this week, so this is a reposted Podcast and we will not have a booth at Chatt).

We begin with the Swim Start, including when to get there and how to fuel as you position yourself in the massive field of athletes. Then to the “fast but fair” bike course. We break it out by section and look at where to push and when to hold off for your best bike split. Onto the run where it can either be fast or eat your lunch. There’s not much truly flat here, so racing smart, understanding the terrain, and staying cool with a lower HR could make the difference. 

Topics:

  • Last Minute Larry
  • Water Temp 
  • Swim is long . . . how to handle it
  • Swimming with current tips
  • What time to expect for your swim
  • When you should get in line to start swim
  • Chatt has a good Pro Field
  • Bike course can be fast . . . but . . . 
  • First 10 miles
  • The stretch on the loop before Andrew’s 
  • Where to hold back and where to make speed
  • Rough road sections . . . be prepared
  • Run course can be fast . . . but 
  • You have about .5 miles before your first hill
  • How to deal with early hills.
  • Running on the highway with rollers in heat
  • The greenway out and back section
  • Battery Hill . . . when it really starts
  • The drop out onto Veterans bridge 
  • Where to use the course for speed
  • Dealing with the climb on the pedestrian bridge
  • The second loop
  • The quad buster sections 

Buy C26 Gear Here: https://c26triathlon.com/c26-store/

Check out our coaches: https://c26triathlon.com/meet-the-coaches/

Mike Tarrolly: CrushingIron@gmail.com

Robbie Bruce: C26Coach@gmail.com

Mar 20, 2024

(We have the C26 Swim School this week, so this is a reposted podcast).

Today we focus on Ironman Texas strategy, but this podcast is great for anyone racing an Ironman, especially when it’s hot. We always talk about not obsessing about the weather, but when you know it might be hot, it’s smart to prepare. We look at all kinds of hot racing strategies, talk about why Texas is a sneaky challenging course, and why you will want to prepare to suffer. This is a C26 Team race, so be sure to say hi out on the course. 

Topics:

  • Mushy Open
  • Wetsuit legal?
  • Swim strategy
  • Prepare for a slower swim
  • Red to Orange buoy transition
  • Spectator’s paradise
  • T-1 Concrete
  • Bike - windy and flat
  • 1st outdoor ride?
  • Ice bottles before the swim
  • Core temperature
  • Cooling on the bike 
  • Fueling on the bike
  • Coming off the bike
  • Walking early aid stations
  • It’s gonna Hurt
  • Tough Love
  • Find a mantra

Buy C26 Gear Here: https://c26triathlon.com/c26-store/

Check out our coaches: https://c26triathlon.com/meet-the-coaches/

Mike Tarrolly: CrushingIron@gmail.com

Robbie Bruce: C26Coach@gmail.com

Mar 15, 2024

Are you running on gas or fumes at the end of your races? Today, we take a deep look into how to start the season smart and snowball that into better races as the year goes on. We talk about creating momentum and how to use your first race in a way that will actually teach you something about getting better. We look at heat, wind, dew point, along with why pacing is always your best friend. We talk about how to race from before the swim all the way to the end of the run and why most of us make huge mistakes before we even realize it. We look at why so much of passing on the run is final . . . along with how bad little decisions earl can make for a miserable race. There’s nothing better than finishing a race on your terms. Today, we look at the best strategies to do just that. 

Topics:

  • Is winter “that bad?” 
  • Making your strength stronger
  • Playing little games in training
  • Momentum vs. Complacency
  • Do what you love 
  • Creating momentum
  • Perceived fears that aren’t real
  • Local endorsements
  • Wind, heat, dew point
  • Be ready for a pop in the heat
  • Gain Fitness without shelling yourself
  • Throw expectations out the window?
  • What do you want to learn today?
  • Using your race to prepare for what’s next
  • Allow yourself to figure things out
  • We learned: you’re impulsive and can’t pace 
  • Cold or hot — you have to warm up 
  • Many people implode in early races
  • Pace, pace, pace
  • Conditions dictate your race
  • Are you passing or are people coming back to you?
  • Your placement against the field
  • High IQ racing
  • Running on Gas or Fumes?
  • I got sick of burning on fumes
  • Passing on the run is final

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 12, 2024

Today, we go over important “ah ha” moments in our racing and coaching career. Things that changed the game for us as athletes and coaches. We look at why working on your strength is so important and can set the tone for your training. Also, why we tend to skimp on one of the sports. We talk about understanding effort and pacing and why being obsessed with pace, power, and time can be the worst strategy. Getting a grasp of your all day pace. Knowing when to hold back and when to let it rip. How we learned to grasp the concept of patience and how it pays off. Getting your ego out of the way and listening to your gut. 

Topics: 

  • Did we save the daylight?
  • When swimming dictates the process
  • Obstacles of getting into the workouts
  • When biking dictates the process
  • We all have a sport we think we can “skimp” on
  • Swimming can gas you
  • Feeling like you’re under a microscope
  • Not giving a fuck about pace, power, and time
  • What’s going to make you better??
  • Race your own race
  • No one cares
  • Pace Addiction
  • The Patience Message
  • Worry about YOUR body of work
  • Beating outside distractions
  • Taking MPH off your bike screen
  • “This” is what I think I can hold
  • Owning your race course
  • “Not yet”
  • “Now”
  • Get ego out of the way and listen to your gut
  • It’s someone else’s journey . . . follow your own
  • The Lap Button in the pool :)

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 8, 2024

Today we give you the power to make your own decisions in training. As coaches we think it’s important for athletes to learn through trial and error. As in really learning . . . along with, believing in your gut. We look at an example of someone who was coming off being sick and due for an FTP test. Did they rest, or know deep down that they were ready. Also, we talk about owning how you feel… giving your body a real chance to decide. We talk about how to look for signs of life in workouts. Living to 99 years old with a sharp mind. And the power of combining confidence with vulnerability. 

Topics: 

  • Decision making in training 
  • A little pro talk
  • 99 years old and sharp as a tack
  • Are you confident in your decision making?
  • Nobody knows better than you
  • When we put too much stock in situations
  • Life isn’t about spoon feeding
  • You’re alone on the course
  • Calming down the chatter
  • FTP test timing - yes or no?
  • Own how you feel
  • Looking in the mirror and saying “podium bound”
  • When you’re sick, you start treating yourself better 
  • 2-3 day delay in how you feel
  • Belief is important
  • Understanding when you feel “on” and “off”
  • Looking for signs of life in workouts
  • Lowering expectations for better results
  • Confidence combined with vulnerability

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 4, 2024

We both felt like we needed attitude adjustments today, so we dove a little deeper. We look at some of the stresses we feel when thinking about our training, races, and life. In other words, figuring things out on our own. Robbie talks about the challenges he’s facing with Ironman Texas and how he’s stepped back and found positive solutions. Mike has another hard talk with himself and gets to the bottom of a few things. We also look at sickness and why we should change our perspective. Also, solving problems and getting out of negative head space. The biggest myth in triathlon. Also, why pacing can affect your outlook on training, and sifting through the complications of too many thoughts in your head. 

Topics:

  • Figuring things out on your own
  • March can be exciting . . . 
  • Sitting down and sorting out the stressors of our lives
  • Too much pressure on your training
  • The most powerful word
  • The greatest myth in triathlon
  • “I feel like I’m behind schedule”
  • Helping athletes feel empowered
  • Embracing imperfection
  • When an athlete feels out of control
  • Focus on what can be done
  • Peaceful and meditative restoration
  • Iron Trac - if it helps! 
  • When you’re sick/cleansing - you ARE working out
  • Last minute presentations as races
  • Problem solvers
  • Still 51 days?? Yes! 
  • Take control of what you can
  • Is your first thought negative?

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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