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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, 2024
Aug 30, 2024

We start with the pros and cons of the new Ironman Chattanooga bike course. We look at whether or not these courses are really that crowded. We talk unorthodox training as a strategy for health and long term enjoyment of the sport. We also look at Ironman branding and our C26 community. We get into the challenges of late and early season races. We talk about finding what you really like and how that can be the fuel. And we get into getting better in the off season. What are the goals, and how do you make them work.

Topics:

  • The NEW Ironman Chattanooga Bike course
  • Are courses really as crowded as we think?
  • On your left . . . and staying in your lane
  • Unorthodox training 
  • Reinventing philosophies as a coach
  • What would Rocky do?
  • Goal of staying healthy and finding long term enjoyment
  • Brand problem when it comes to triathlon
  • Breaking traditional training patterns 
  • What we love about the C26 Community
  • The challenges of early and late season races
  • Setting off-season goals and hitting them
  • Find something you like 
  • Searching for ways to be excited
  • Hyper focus

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

 

Aug 27, 2024

The heat is back but the stress never left and it’s a good reminder. We talk open water swim and your pace and if it’s right and if training in the pool is better than OW. Are you wiped out or just fueling poorly. What happens when you face the Training Peaks Hell Week Council? Are metrics making us lazy? Maybe you just need to open up your legs. The most important variable when it comes to volume and or intensity. Re-testing your run, plus, will Chattanooga have a new bike course? If so, what do you do?

Topics:

  • Heat and cortisol
  • 2:45 swim pace in OW
  • Chattanooga bike course change?
  • Run course??
  • Training Peaks Hell Week Council
  • Wiped out or bad hydration/fueling?
  • Carb intake two days ago
  • Metrics make us lazy
  • Power meter or smart trainer?
  • How much is too much
  • Opening up the legs
  • Fast twitch vs slow twitch
  • IM Kansas?
  • Coaching or plans?
  • Volume and intensity - absorbing is what matters
  • When’s a good time to re-test your run

 

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 22, 2024

Focus on the details is very important when it comes to your race, but what are the right details? Today, we get into the “no man’s land” of training. Pre-race planning, effective taper, and post race discoveries. Data can be important, but obsessing over collecting information has nothing to do with racing well. How are you using your data, and better yet, what are the major things you need to nail down before you go on to the minors? What are you going to do if something goes wrong in a race? How can you make this race feel easier? Data is like the ingredients for a recipe, but how you put them together is the most important part.

Topics:

  • Trips into town and hoodie weather
  • No man’s land of training
  • Taper - So easy to lose focus
  • Race analysis
  • When the race blows up or did it just hurt?
  • Information overload
  • Collecting data and using it the right way
  • Data is like meal ingredients
  • When race times stay about the same for you
  • Inside the race is a puzzle
  • Had a good race, but think it wasn’t?
  • Laying an egg when “perfectly” trained
  • Good races when not trained
  • Get into “nothing to lose mode”
  • Race free
  • Elite athletes have different lives
  • Majoring in the minors
  • Race day gets in our heads
  • How many of us have perfect races?
  • Guessing is not an answer

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 20, 2024

The inaugural IM Louisville 70.3 kicked off with a bang and we have an on location report. We’ll talk about all the expectations and the realities and how they turned this into an even better experience than we predicted. The slow swim, the “fast” bike, and the challenging run. Everything’s on the table including the business acumen of the infamous Love Boutique.

Topics:

  • What is “pre-peak?”
  • “Think” bars
  • Louisville extroverting
  • Local Politics and racing
  • 5 year contract?
  • Going in with low expectations
  • Swim fears
  • The swim was on all along?
  • Swim current “indicators”
  • Wetsuit optional a good choice??
  • The swim was actually an equalizer
  • Headwind in the water
  • Even 45 minutes is a long time in the water
  • Long transitions and swim could have meant 10 minutes
  • When and how to mount your bike
  • No turns, speed, and normalized power
  • Lots of gearing
  • Challenging run
  • Aid Stations and volunteers
  • 6 podiums for C26
  • Overall even rating is . . .
  • Athletes like a challenge
  • Highlighting areas for you to improve

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 16, 2024

C26 is in Louisville in big numbers and today Coach Robbie joins from the Omni Hotel lobby to talk about the vibe for Louisville 70.3. We talk about the swim potential, bike strategies, and the run challenges. We also talk about how to lead up to your races without getting drained so you can leave it on the course. We’re also joined by C26 Coach, CJ, who is racing Louisville. He gives us his insight into how he’ll be tackling the bike course with HR and Power. We also hear from C26 athlete Brian Snell who just finished Lake Placid and will be doing the swim relay.

Topics:

  • On site at Louisville
  • 2800+ racers lining up
  • What’s going on with the swim??
  • Louisville is back in August where it should be
  • Temperament of the city having a race back
  • How does downtown Louisville look?
  • Temperatures look favorable, but . . .
  • Elevation profiles
  • Fair and challenging course
  • C26 Relay Team
  • Burnt Buscuits
  • Coach CJ interview
  • C26 athlete Brian Snell joins the show to talk Ironman Blues
  • We only have so many matches
  • Tempering your expectations
  • Re-charging the battery before you race
  • Free dollar bills

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 13, 2024

Today we break down how volume and intensity overlap. Just because something is defined as “easy” doesn’t mean it’s not intense. How do you think about intensity? Do you train in a way to build fatigue resistance and hold form? Some of these thoughts may surprise you.

Topics:

  • Shout out to a friend of the podcast
  • Volume or intensity?
  • Age groupers vs. pros.
  • We think of volume as time . . . but . . .
  • 2 hours easy vs. 1:30 intensity
  • Volume of time or intensity? What’s the difference?
  • Fatigue resistance and keeping form
  • When you can’t hold form over duration
  • Holding Z2 forever
  • Breaking up your swim, bike, and run during a race
  • Durability with form.

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 8, 2024

A lot of us really complicate things in the water, but today we’re looking at a few “simple” concepts that can really make a difference in your swim speed. We’ll look at how and why to master these techniques and what it will mean for your overall enjoyment of the sport and the swim. These are not drills, they are effective and relatively simple techniques that you must make second nature before you will get faster. We also look at Louisville 70.3 and the panic around water and road conditions.

Topics:

  • Louisville 70.3
  • Race water quality
  • Facebook panic
  • Road conditions
  • Online swim school
  • What we see in swim analysis
  • Early vertical forearm
  • Breathing
  • Tucking chin
  • Out of breath?
  • Sink to the bottom
  • Lungs too full of air?
  • Hydrodynamics vs. aerodynamics
  • It’s all about the drag
  • Going out too fast
  • Finding good breathing BEFORE the race
  • When drills make no sense
  • Firm but not rigid
  • The Clock analogy
  • Do drills WHILE you’re swimming
  • Swim slower and own your form

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 7, 2024

Everyone has different life scenarios and it’s up to you to figure out what works best in training. Is it not enough, too much? Why do you think that? Today, we look at carving your own way within the outline. Things to look at as you train for different distances. How to be confident you’ll be ready to perform on race day. We talk about mental bandwidth and stocking tenacity for race day. Looking for flow state, key warm up thoughts, and ways to not leave your race in training.

Topics:

  • Why am I doing this?
  • Not enough or too much?
  • Assuming e should feel bad during Ironman training
  • Volume dependent on the race distance?
  • Olympic distance training similar to 70.3
  • Different life scenarios
  • Creatitivity and letting out the athlete
  • Enjoying the sessions.
  • “I feel like I need . . . “
  • Every workout doesn’t have to be crushed
  • Athletes needs are different
  • Flow state
  • “I don’t want to know”
  • The loudest tend to be more insecure
  • Believe in your training resume
  • Leaving your race in training
  • Mental bandwidth
  • We take the loss - you take the wins
  • Shortening the race in your mind
  • Trying to figure out what works for YOU
  • Warm ups

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Aug 2, 2024

We talk Olympics’ triathlon. We get into the heat. We get into adjusting for the heat. We talk Norwegian method as a strategy or burnout? Adrenaline as your only fuel. Swimming in a pool before a race if the swim is cancelled. Post race recovery food and methods. The goal is not the session. Downward spirals. And your NEED TO KNOWS about Louisville 70.3

Topics:

  • Monogetti in the heat
  • Elimination of toxins
  • Coconuts
  • What if your race was pushed back a day?
  • Olympics’ Triathlon
  • Norwegian method
  • Red - Color for RPE
  • Hard work, consistency, communication
  • Longevity goal: Be in for the long run
  • Adrenaline for fuel
  • The ease of consumption
  • Swim in a pool if IM Swim is cancelled?
  • Post race recovery foods and methods
  • Adjusting your zones times for heat
  • How to keep enthusiasm after a race
  • In the run lab
  • When we see yellow in TP
  • The goal is not the session
  • We care about your race . . . and health
  • Pom pon megaphone coach
  • Downward spirals
  • Need to knows about LOUISVILLE 70.3
  • How to stay cool

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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