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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: Category: Triathlon
May 21, 2024

Today we dovetail off Chattanooga 70.3 and Moro Bay. We start by talking about swimming and how it should not be taken lightly. We ask if shortening the swim cut off would make people train harder to be stronger swimmers? We also talk about bike congestion and if it’s really that bad or many people just aren’t prepared with their bike handling. This is really about putting yourself in race situations before you get to the race. Are you training enough in open water? Working on your bike handling? Taking the harder way home with hills, etc? How do you get your body ready for Race Speed.

Topics:

  • Camp packed leisure activity
  • Moro Bay - Tough swim
  • The swim cut off too long?
  • Taking the swim seriously
  • Was it the conditions or your fitness?
  • Avoiding going back to the scene of the crime
  • Massive fear in the water
  • The swim will be hard
  • Bike comfort
  • Crowded bike course. Nervous?
  • Getting used to game (race) speed
  • Wind, bikes, crowds
  • Expose yourself to the uncomfortable
  • Train for strength and speed
  • Create your own pressure
  • Take the hard way home
  • It takes effort
  • How much open water swimming each week?
  • Outside vs. Inside

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

May 16, 2024

Today, we look at energy breakdowns for your swim, bike, and run. We also get into how to handle A, B, and C races. Are they really different? Are you setting goals for today or down the road? We also look at A, B, and C goals for each individual race. Do you want to see how much you can push the bike and still run? Swim hard or reel it in? How do you keep going on the bike. Self-talk, toughness, and nutrition. Can you put yourself in objective space? Are you ready to dig deep, or find in-race recovery points? What’s your your ceiling for discomfort on race day?

Topics:

  • Join Our Email list and get a free swimming PDF at C26triathlon.com
  • Ironman Facebook group panic
  • Setting your race strategy
  • Building a checklist
  • Goals: Time or performance?
  • What’s the goal for today?
  • A, B, and C Races
  • How much energy do you use on each portion?
  • A, B, and C Goals for the day
  • If you feel good, take what you got
  • Don’t fold, figure something out
  • The performance spectrum
  • How long can you go without imploding?
  • Experimenting with nutrition
  • Practicing toughness
  • The goal is to gain information
  • Testing or body of work?
  • Cramping and bonking . . . is it really sodium?
  • What’s your ceiling of discomfort in the swim, bike and run?
  • Ending on a good note
  • If a race feels easy . . . .

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

May 16, 2024

Note: This is a repost and may talk about us living in Chattanooga and being at the race. Both are not accurate. The information about the course is, though! Enjoy and best of luck racing.

Overdoing the bike could cost you dearly on the run. We get into fueling and cooling strategy, how to know if and when you’re ready to push the bike/run. We talk about the hills, the flats, how to approach a downstream “long” swim, and critical run information that could make or break your race. 

This cast is from 2021. 

Topics:

  • Follow us on Instagram: C26_Triathlon
  • Come see us at the C26 Hub in Chattanooga
  • Whatever happens, stick with it 
  • Swim Start Walk - What to pay attention to 
  • Fueling Pre-swim 
  • When to put on your wetsuit 
  • Strategy for Swim 
  • When and where to strip wetsuit 
  • T1 - Long-ish Run. Be purposeful but patient
  • Bike mounting tips 
  • Watch your water bottles
  • First 5 miles of bike course can be rough
  • First 25 mile strategy 
  • The “Big” hill
  • Last 25 miles
  • Climb at Mile 45 and fast descent 
  • When to push the bike 
  • Pacing and fueling the bike and run
  • Always know where your effort level is 
  • Aid station chaos and why you may want to carry
  • First big hill out of T2
  • Rolling hot roads
  • Greenway thoughts
  • Bridge number one
  • Pedestrian bridge
  • When to Let it Rip on the run

Mike Tarrolly - Mike@C26Triathlon.com

Robbie Bruce - Robbie@C26Triathlon.com 

May 14, 2024

Today we give you all the secrets to more enjoyable training, which will obviously transfer into better racing . . . and maybe even a happier life.

Are you going about your training in the right places with the right approach?

Topics:

  • Summer is here . . .
  • Finding routes you enjoy
  • Having great training options
  • It’s hard to get burned out
  • Finding a groove that works for you
  • Refusing to run or ride inside
  • Knowing what works
  • The wind
  • Power meters and FTP tests
  • The pool vs. a lake
  • Watts inside vs. Out
  • Cycling outside is a total mental shift
  • Running outside vs. treadmill
  • Training routes that check the boxes
  • Spontaneity and adventure
  • Going with what feels right
  • Figuring things out through experience
  • Pro racing vs. amateur racing
  • Feeling younger as you get older
  • You’re either hurt or getting better
  • Running shoe talk - Newton’s, K Swiss
  • Over seeking comfort

 

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

May 9, 2024

Lots of talk about open water including, how comfort, how to approach workouts, and length of stroke. More discussion about the feel for water today, and a sidebar into the feel for the bike and run. How often should you use the pull buoy? What about paddles? How to breathe right and fix dead spots in your stroke.

Topics:

  • Weather and running and emotions
  • Open Water Training
  • Integrity of swim workouts in open water
  • Comfort in Open Water
  • Smaller hands and feel for the water
  • Counting strokes
  • Timing of turning your head to breathe
  • Feeling with your wrist
  • Pauses and dead spots
  • How to breathe
  • Sighting as part of your stroke
  • Weight training for swimming
  • How often should you use a pull buoy??
  • Paddles/pull buoy/mixed with all out 50s
  • Plain old genetics
  • Find the optimum stroke for your body type
  • Feel for the water, bike, and run

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

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

May 7, 2024

Are you struggling to get faster despite thinking your form is correct? Are you an adult onset swimmer that just can’t seem to solve the riddle? This podcast is for you. We go deep into being a stronger, faster, and more relaxed swimmer. We talk about the things you should actually be doing vs. spending your time on drills you don’t understand. Swimming is about connecting your mind to the action of the stroke. Today we look at ways you can truly get better by focusing on what works and not spending time overthinking.

Topics:

  • Setting a tone for the day
  • There’s no excuse not to get better
  • Doing everything right, but not getting faster
  • Adult athletes
  • Good drummers (an swimmers) don’t think too much
  • Don’t fight the water
  • Stop trying to change everything
  • Get better at what you’re doing right
  • We can see you thinking
  • What’s your swim age?
  • Early development
  • Wiring first the first time
  • Can’t seem to get a feel for the water
  • Fist drill, skulling, doggy paddle
  • Slow down to feel the water
  • Feel for water is an enigma
  • Finding speeds in the water
  • Limb swimmers
  • Slip and path of the least resistance
  • Bilateral Breathing
  • Swimming with a band
  • Strides in the water
  • Disjointed vs. Fluid

Coaching Inquiries:

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check Out Our Coaching Roster: https://c26triathlon.com/about/coaches/

 

May 2, 2024

Today we dive into Iroman Texas 2024. We get into the race venue, the conditions, etc, but largely talk about Coach Robbie's decision not to start. 

Topics: 

Ironman Texas Venue 
Mike's Trip 
Robbie Talks about his experience
Taper/Pre-Race 
What's been hard/frustrating
Race frequency
Race pressure vs. nerves
When we're focused on performance
Perfectionism
Comfort in our own skin

Contact:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com 

c26triathlon.com 

 

Apr 26, 2024

This is a re-post of another of our favorite episodes/concepts.

Off a great, but tough weekend at Run Camp, we reflect on how and when to push and why it’s important to have fun in your life and training. We talk about your big race is “Just One Day” and how it’s better to be undertrained than burned out. Also, the little signs in your training will let you know you’re ready before you race. We look at burning physical and emotional matches, finding your pain threshold in each sport and when are the right times to dig deep. You’re the main character and author, it’s up to you to find more fun.

Topics:

  • Relaxation
  • The “Watts Game”
  • How we locate the ego inside of us
  • How stress impacts your life and training
  • Pushing yourself when appropriate
  • It’s your responsibility to have fun in life
  • We’re in a world of leisure
  • Escaping your life
  • Venting about training
  • Faster, stronger, and on and on and on
  • The ability (and right time) to dig deep
  • Sometimes we need to go rogue
  • Inherent feeling about what we should accomplish in life
  • Letting go of limits
  • You only have to do it once
  • The Hurt Locker
  • Undertrained
  • You’re the main character and author of your story
  • Break through the “I cant’s”
  • You should be chomping at the bit on race day
  • Burning physical and mental matches
  • Fit, fast, and fresh
  • What’s your most comfortable level of pain?
  • How long can you withstand pain?
  • High Pain/Shorter Distance or Lower Pain for longer?
  • Understanding your pain level scale
  • What’s your training temperment?

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.crushingiron.com  

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

Apr 26, 2024

This is a re-post of one of our favorite C26 Ironman stories. 

This is an Ironman story for Everyone.

If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down.

Topics:

  • Why Ironman is different
  • Running races vs. Triathlon
  • You can’t explain the Finish Line
  • What it’s like to spectate Ironman
  • What it’s like to coach at an Ironman
  • The Race Course Goes Through Its Own Transition
  • When the Sun Sets on the Course
  • When Your Friend Is Getting Close To Not Making It
  • Understanding an Athlete’s Personality as a Coach
  • When Ironman is Symbolic of Life 
  • Out Alone in the Dark 
  • Sometimes all you need is someone to come by and help
  • Understanding the 17 Hour Cut Off
  • When You Deserve More Than You May Believe
  • When it’s time to talk tough
  • When we retreat inside vs. bring people in
  • When others remind us who we really are 

 

Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlon

www.crushingiron.com  

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

Apr 18, 2024

Are you ready for your hot race? Today we look at physical and mental approaches to staying cool on the race course. 

From whether or not to wear a wetsuit to freezing your bottles to pulling back a little on the bike. Once you get too hot, you can’t cool down, unless you stop or walk. We’ll look at ways to keep your core temp down as long as possible. We talk about heat acclimation, huge mistakes, and the best way to use your watts. We also look at the week leading up to the race and some best practices to prep yourself for the weekend.

Topics:

  • Rational expectations
  • The week of the race
  • The biggest mistakes you can make in a hot race
  • Plain water vs. electrolytes
  • Salt
  • Heat acclimation isn’t bullet proof
  • You don’t realize how much you sweat on the bike
  • How long can you put off being HOT?
  • There’ no turning back
  • Wetsuit or not?
  • How slow can you take the swim?
  • Try to get cold in transitions
  • Staying cool on the bike
  • How to start the run
  • Aero helmets and heat
  • Heart Rate and feel
  • Watts as a brake 
  • Keep your head cool 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 16, 2024

How do you “get through” tough situations in training? Today, we look at the emotional roller coaster that is triathlon and some of the traps we all fall into, especially when chasing those elusive highs. Do you push harder when you’re struggling, or step back and let the body re-calibrate? What’s the deal with feeling awesome one day, then being ready to quit the sport the next? We look at mood adjustments, burning matches, and seeking highs. We also talk about how to train for situations in races that are usually mental and how to get through them. Are you addicted to feeling the high? 

Topics:

  • Are you taking in too much fuel?
  • Sugar 
  • Fat Burning
  • Boston Marathon
  • 17 mile run on Nuun?
  • Cake - post ride
  • Overtraining - under recovery
  • No water?
  • What is a bonk?
  • Withdrawal mode signals
  • Pouring more gas on the fire
  • The Middle Way
  • Seeking a high
  • Struggling with the mundane
  • Addicted to Feeling
  • When you know you have it
  • Biggest training mistakes start here
  • Can we dig as deep as we used to?
  • Burning a match or is the flame just hot?
  • Adjusting your mood on the fly
  • We need energy
  • Making good decisions.
  • Coaching and the 3 headed athlete 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 11, 2024

Check out our NEW coaches 

We answer a ton of questions today, including a rapid fire ending you won’t want to miss. We get into the challenges of riding with wind. How do you handle tail, head, and cross winds? Is aero always better? What about your grip on the bike . . . why it matters. Do you need more or less rest on your swim sets? Today, we look at WHY you’re taking rest and how much you actually need. Is it better to do long interval sets in the water or short and hard? Can you recover WHILE you’re swimming? Race wheels and wind. What’s the key to racing with different wheels? Looking at how to ride hills and keep your power/effort under control. A lot goes into that. Shifting on hills. How to keep cool in hot races. What about choosing not to wear a wetsuit? Air temp vs. water temp. Plus a whole slew of other questions answered in the rapid fire section. 

Topics:

  • Are raisins the perfect food?
  • Riding with the wind - Tail, Head, Cross
  • Is aero always faster?
  • Bleeding time on the bike
  • Overgripping the bike - Tension
  • Swimming Rest - How much and why?
  • Heart Rate in the pool
  • Fatigued in the swim
  • Re-set for swim form
  • Can you recover while swimming?
  • Long vs short sets/intervals in the pool?
  • Race wheels and wind
  • Controlling gearing and power on hills 
  • Smooth, steady and controlled pedaling 
  • Patience and execution on hills
  • When does the bike climb actually start?
  • Big ring/small ring panic 
  • Saying cool in Hot weather
  • Wetsuit or no wetsuit?
  • Air temp vs. water temp
  • 10+ Rapid fire answers 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 9, 2024

The first question set off a great mini-topic for the day. What the new tactics/trends that are pros doing these days that age group athletes can emulate to get faster. The discussion is an important one and centers on arguably the best triathlon coach right now, Dan Lorrange. We also look at the importance of becoming a better bike handler and how it can save your legs. Plus, swimming better when you don't have as much time to swim as you'd like. A little bit on GI issues. And favorite cereal talk.

Topics:

  • UConn cements dynasty
  • Lionel Sanders
  • Taylor Knibb 
  • You can get better with age
  • Pro trend that Age groupers are picking up
  • Dan Lorang 
  • Stop getting so distracted
  • Staying the course
  • Different people, same plans 
  • It's about work, not want
  • "This is kinda boring"
  • Clearer mind in training
  • Attached to devices
  • The answer is always ... do the work
  • Trying to feel better about what we haven't done
  • Bike handling
  • Saving time with bike skills
  • Practicing corner lines
  • Swim tatics when you can't swim a lot
  • Fartlick swimming?
  • Getting lazy with technique
  • Pay attention to form
  • Gut issues
  • Favorite cereals 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 4, 2024

This title is an homage to one of our favorite YouTube channels, you can find it here: Seek Discomfort  

The Seek Discomfort crew is always looking for things that intimidate them. Experiences that lead to growth.

And we should do the same within our comfort zone, especially when it comes to conditions. The more you get out into “imperfect” weather, the more you will be at ease when your race day isn’t 70 and partly cloudy. Today, we go through some of our experiences and perspectives on how to build all the pieces in the puzzle. To be mentally strong to pair with your physical fitness. 

Racing IS discomfort and the more you expose yourself to it, the more confident you’ll be no matter the conditions. 

Do it now, because on race day, you don’t have a choice. 

Topics:

  • Wind and cold
  • Tuning forks and light prisms 
  • Ben Greenfield
  • Selling Mother Nature
  • HRV
  • Feeling safe and secure and connected
  • Are we on a lifelong journey to recreate the feeling of the womb?
  • Going through new or tough experiences
  • Riding in the hail
  • Flipping the discomfort script in our heads
  • Racing IS discomfort
  • Using extra energy to persevere
  • Go into the cold so it doesn’t go into you
  • Look for sh*tty weather
  • Hills or wind??
  • Every race has its challenges
  • Being a little scared is healthy
  • In a race, you don’t have a choice
  • Are you intimidated by speed or going harder?
  • Connecting all the pieces over a long season
  • Look for ways to fill in the gaps
  • What it takes to be consistent 
  • Final Four predictions

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 2, 2024

The most successful athletes play free and without fear. Today, we look at how you can train and race better when you realize you have nothing to lose. This isn't about taking it for granted, but channeling pressure and anxiety in the right way. It's all energy and the more we can us it in our favor, the better we'll be. We look at the 24 hour rule as it applies to racing and training, having a "walk the plank" mentality, and using your old self as a nemisis. We look at finding solutions over problems, uncovering what missed workouts really tell us, and the ability to be moodless during your race. Find the balance between grit and grace.

Topics:

  • NCAA Swim record for the 500
  • How fast would the best Ironman relay team be?
  • Trainer Tim
  • You can do anything one time
  • the 24 hour rule
  • Walking the Plank
  • Channeling anxiety
  • Afraid of your opponent (the race)?
  • Using your old self as a nemisis
  • That feeling you get when you finish
  • Happy with your body of work?
  • Allen Iverson, Kobe and Mike
  • Nothing to lose
  • Happy to be there
  • Grit coupled with Grace
  • Looking yourself in the eye
  • Finding solutions, not problems
  • What are skipped workouts telling us?
  • Mental sludge
  • The pitfalls of going by MPH
  • The ability to be moodless
  • Pre-conceived Decisions

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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
    YouTube: Crushing Iron
    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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