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. An Age Group triathlete and his coach, 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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Jul 7, 2017

We have a lot of athletes racing Ironman 70.3 Muncie and Ironman Louisville. Consider this a pump up with some great pre-race lessons. Why Louisville is one of Robbie and Mike's favorite races and a summary of the course. Plus, an explanation of C26.  

- C26 Shout Outs
- How to have your best Muncie 70.3
- Ironman Louisville changes and why they're mostly good
- Emotional moments

If you like the Crushing Iron podcast, you can support us here. Thanks for listening!

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For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email:

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Instagram: C26_Triathlon

Jul 6, 2017

You can now support the Crushing Iron podcast on Patreon. A few bucks goes a long ways. Thank you! 

- How you will train different for different distances
- Should you swim, bike, and run each of the distances in training?
- Why do triathletes put their food preference in their social media profiles?
- Is it harder to go from an Oly to a Half or a Half to a Full?
- How to figure out the "time" training for an Oly, Half, and Full
- The key training variable for going from a Half to a Full
- Why your arms may be the key to a solid Ironman ride
- What to focus on when you're within a month of your race
- What's a bigger relief, finishing the IM swim, bike, or run?
- Hills are king, but why you shouldn't avoid flats
- Robbie's infamous track workout and why it will tune you perfectly for your race
- Road vs. TT bikes
- Are you spending enough time in aero on your bike?
- There's only one time there are dumb questions

If you like the Crushing Iron podcast, you can support us here. Thanks for listening!

Please subscribe to Crushing Iron on YouTube and iTunes.
For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email:

Facebook: CrushingIron
Twitter: CrushingIron
Instagram: C26_Triathlon

Jul 3, 2017

Coach Robbie didn't ride a bike from December 2016 to July 1, 2017 and today talks about the loss in power, which isn't as much as you think. We explore what a layoff means, how to keep from big losses, and how to return to action. There's also a lot of other cool stuff in here about power and it translates to your race. 

- The bike layoff that didn't have much of an effect
- What to take into consideration regarding Functional Threshold Power
- Why higher power numbers can be deceiving
- New Bike psychology
- Racing without your watch 
- We talk about the 5k, 10k, 1/2 marathon and marathon world records
- Roller Blading as a cross train
- Coach Robbie's Leadville update
- Mike's speculation on Ironman Louisville

If you like the Crushing Iron podcast, you can support us here. Thanks for listening!

Please subscribe to Crushing Iron on YouTube and iTunes.
For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email:

Facebook: CrushingIron
Twitter: CrushingIron
Instagram: C26_Triathlon

Jun 29, 2017

Steve DelMonte is a full-time Race Director. He has incredible passion for the sport, but he's more concerned about athletes enjoying their lives. We get into a lot of things with Steve, including: planning a race, cancelling a race like Alcatraz, changing the swim at Wisconsin, dealing with upset athletes, and getting the most out of your race. It's a great and inspiring conversation that will have you ready to get outside and fall back in love with the tough parts of triathlon. 

- Cancelled Swim at Escape from Alcatraz
- The story behind Escape the Cape
- Why they really changed Ironman Wisconsin's swim start
- How race directors should treat their athletes 
- Working behind the scenes with city leaders, businesses and churches to secure swim, bike, and run courses
- What it's like to have two races in a row cancelled by weather
- Race insurance
- Ironman 70.3 Atlantic City news
- How to race with gratitude and excellent thoughts on how athletes can better enjoy their day

Learn more about Steve DelMonte at
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Jun 26, 2017

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We posted this question in our closed Crushing Iron Facebook group and it got a ton of comments: Can you go from Couch to Ironman in 16 Weeks? Obviously it depends on where the person is in their life and what they've done before, but we think having a shorter, more focused window can actually be a benefit. This will also translate if you're doing a shorter race and think you've run out of time. You probably haven't. 

- He qualified for Ironman 70.3 Worlds in his first triathlon
- What your coach should be doing for you
- When to prioritize friends and family
- When to prioritize training
- Why you should take more days off from training
- Secretive coaching
- Listener texts as examples of progress
- Why mountain bike training matters
- Why people fade away at the wrong time when they do late season races
- When is the best time to turn up the training for your Ironman
- Throwing out "excuse crumbs"
- The best way to go from couch to Ironman
- Plus, an example of how a C26 athlete finished an Ironman with 5 weeks of training

For information on our C26 Training Camp in Nashville July 13-16 email:

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Jun 23, 2017

We have both done Ironman Wisconsin and are wondering why they would drop the Mass Start? We debate all the possibilities and can't really rationalize why. If anyone knows the Race Director at Wisconsin, we would love to have him on the podcast. Also, we address the age grouper who deflated her competitor's tire before Ironman 70.3 Syracuse. 

- Is a wave start safer really than a mass start?
- Is this more about congestion in transition or on the bike course?
- Why a mass start is BETTER for weak swimmers
- Where do these kinds of changes end, if ever?
- Will Wisconsin continue to sell out after this change?
- What other ways can Wisconsin make the race safer? (Satire)
- Can we forgive the woman who let air out of her competitor's tire at Syracuse?

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Jun 22, 2017

Questions about your cycling stroke and how to improve it? Curious about the best way to prepare, attack, and recover from 90 degree runs? Want to know how to analyze your swim stroke? Want to keep your head high when an injury slows you down? All of this is answered, and more in this power-packed episode.

- Great technique for balancing your cycle stroke
- Mental approaches to cycling and how balance/dance make you better
- Why your mindset has to be different when you go out in the heat
- Recovering from hot runs
- What happens to all the water bottles, tubes, Co2, etc. at Ironman Races?
- An easy way to analyze your swim stroke
- Keeping your head in check when injured

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Jun 19, 2017

If you like what you hear, please support Crushing Iron on Patreon. If you already have, thanks a ton! 

In our 66th podcast we talk about Escape From Alcatraz, more specifically the cancelled swim and what maybe should be done by the races to ease the sting of such circumstances.

Plus, we dig into North American Ironman registration over the last 5 years. We compiled this list (using the number on IM results pages) for each of the last 5 years (or less for new races) and analyze why certain races seem to thrive and others are struggling to stay afloat. Several are steady, some are growing, and some are dropping in bunches. We'd like to hear what you think about some of this, especially races you've done in the past. Thanks!

- Escape from Alcatraz
- How can races do better with athletes?
- Plus Analysis of participant rise, steady, or decline of the following Ironman races:
Coeur d'Alene
Lake Placid

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Jun 18, 2017

Ironman 70.3 Muncie is one of our favorite races because of how well it's put on. The race itself is out in the middle of nowhere, but what they lack in crowd support and accessibility they make up in a beautiful (closed) course, great organization, and an awesome crew of volunteers. Today we break it all down from lodging, to arrival, to the tricky parts of the swim, bike, and run courses. 

If you know anyone who would be a great guest, email us:

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Jun 15, 2017

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Power meters are great if you know how to read the numbers and today we give you an in-depth look at how to train with power. If you missed the first podcast on power you can find it here

Here's the outline for today's podcast on power meters:

- Smart Training Practices when using power 
- When to test . . . if you should at all 
- How close to a race should you test?
- Understanding how numbers and zones should define your workouts
- You've trained with power, now what??
- Plus, a glimpse into the mystery of Mike's internal power meter.

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Jun 12, 2017

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Everyone has a bad race. If you haven't, you're probably very new to the sport, haven't gone hard enough or put yourself on an uncomfortable edge. Today we look at that, how conditions impact your race, and how you can rebound after a few things go wrong. But it's much more including why learning is the key to 

- Rebounding from a sub-par race
- Post race depression and/or lack of confidence
- Balancing your passions
- Getting rid of things that don't help you move forward
- The nerve wracking experience of a coach on race day with multiple athletes on the course
- Why sticking with a routine is critical, especially after races
- What's it going to take to get to Kona?
- How to be kind to yourself after races
- Why expectations can be future resentments
- Runner's cough and phlegm 
- How we really feel about Kale
- Our relationship with the sport
- NHL Stanley Cup Playoff observations from Nashville
- Looking at the horizon vs. staying in the moment

We have a few slots open for our upcoming triathlon camp in Nashville. Sign up now for an awesome experience. C26 Triathlon Camp July 13-16

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Jun 8, 2017

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It often takes a loss to put things in perspective and today Coach Robbie and Mike organically flowed into a discussion about how the removal of ego can be so relevant in triathlon. The guys talk about mentoring ourselves in the way we approach training and impacting others in the sport. This is about building confidence, compassion, and connection.

- Don't choose to go pro or retire based on one race or workout
- Sometime the best race of the year is the one you decide not to do
- Every race medal has a different story
- Love hard, train hard, and relax hard with people you care about
- Patience 
- Corralling an addictive nature
- Putting gratitude mind first
- Building relationships among different ethnic, financial, and skill backgrounds in triathlon
- Robbie shares his humble triathlon beginnings
- Why do we REALLY get into triathlon
- Connecting to something deeper inside and around us

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Jun 5, 2017

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Coach Robbie always says, "Hills are good for the flats and hills, flats are only good for flats." Hills don't build up mileage, but they build elevation and your body. Today we give you some good inspiration to take the long way home by putting more hills (or hill repeats) into your workouts. 

In Today's Podcast

- 2000 feet in straight up hill repeats
- How to wrap your mind around hill training to make it more enjoyable
- Why you should be running for time, not mileage
- Making your easy days easy and your hard days hard (mentally and physically)
- Hill training for strength
- When in doubt, take the hillier route
- Hills and cycling
- Why hills can mean less stress on your body
- A hill correlation to swimming
- Will Mike Do Muncie?
- Coach Robbie's swim analysis
- Mark Spitz talk

If you heard and liked episode #59 with Brad Stulberg, co-author of Peak Performance, click this link for pre-order and some cool giveaway offers. 

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Jun 1, 2017

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More and more triathletes are riding with power, but just because they have a meter doesn't mean they're getting the most out of it. Today we get into how to pick the right power meter, along with how to come up with a proper functional threshold number. We also talk about different ways to view the numbers, along with why they should be different for different races.

- Different types of power meters
- Options for making sure you get the most accurate number to work from
- How to decide what your percentage should be for different types of races: Sprint, Olympic, Half, Full
- Explaining the critical differences between functional and normalized power
- When you should get out of the saddle
- How to ride up Hills
- How to ride down Hills
- How to ride on flats

Don't forget to sign up for our C26 Triathlon Camp in Nashville July 13-16. We have about 7 openings left. 

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May 29, 2017

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Brad Stulberg co-wrote "Peak Performance" with Steve Magness, and Coach Robbie and Mike both give it 100% endorsements. We would describe "Peak Performance" as a reference manual for getting the most out of your life. 

On today's podcast, Brad takes us on a deep dive, explaining how stress, when combined with rest, is the best formula for growth. He gives examples of how endurance athletes can push themselves to the edge and conquer those elusive breakthroughs. We also talk about multi-tasking, performance enhancing drugs, and why mindfulness may be the missing link in your training. 

Today, the science of performance collides with eloquent storytelling. Pre-order "Peak Performance" today to help Brad and Steve get off to a good start on the charts. If you buy one book to help your racing and/or life this year, make it this one. 

  • Brad's life change from a power business consultant to endurance author
  • How Brad connected with University of Houston X-Country Coach Steve Magness
  • Defining stress as it relates to our lives and why it is the fuel for growth
  • Multi-tasking vs. the power of single-tasking
  • Why for 99% of people Effective Multi-Tasking Is Effective Delusional Thinking
  • The push/pull between stress and rest
  • Creating "blocks of stress"
  • Why skill comes from struggle
  • Defining "Just Manageable Challenges" and why they are the key to reaching "Flow State"
  • How mindfulness helps you deal with race pain
  • The importance of rest, and what qualifies as solid recovery
  • "Social Recovery"
  • Transcending your "self" by finding your purpose

Follow Brad Stulberg @bstulberg and @stevemagness on Twitter and tell them Crushing Iron sent you. Both great guys!

Here's the link to Crushing Iron Episode #40 interview with Steve Magness.

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May 25, 2017

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An early season race can be a great way to catapult your season, but the week after you cross the line is critical. What should you do to make sure you not only recover, but use the biggest "training day" of the year in the most effective way? Plus, we break down Ironman Chattanooga 70.3 for 5 Crushing Iron athletes and find out what they learned and need to work on as the season moves forward. 

- The 7 days after a race and what workouts you should do
- Why did your run fall apart?
- More weight training?
- Building your bike in the best smartest way
- How to train for a wetsuit race when it's hot

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May 22, 2017

The Crushing Iron War between Mike and CC is in the books. Find out who won, how it went down and what was learned from this early season 70.3. The race was under huge threat of thunderstorms and possibly having an event or two shortened or cancelled. We talk about what actually happened on race day and how the RD made their decision. Also, info on the course, the experience, and what next.

- Racing Chattanooga
- Tight hamstrings on the run
- Advantages of mountain biking
- When it might be OK to cook the bike
- Lessons learned from early season races and what to do with that information
- Shortened swim reasoning

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May 18, 2017

On a recent podcast we addressed "One-and-Done" Bucket List Ironman racers and how it impacts the sport. That was followed by an interesting discussion on our closed Facebook Group regarding "respect for the sport" and what does that mean? Today we get into that topic, plus how "respecting yourself" plays a role in triathlon. We also take a slight detour into ITU and find out why that will likely be the future for triathlon. 

- Why our conversations don't go down the combative road
- We discuss the Ironman "run" and what it means to walk most of it
- Triathlon as part of the JOURNEY
- Why ITU is the future of triathlon
- Would Ironman Races be better if there were more loops?
- Surefire way to your best Ironman
- Are you really "sponsored?"
- Respecting the Race and/or the Distance

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May 15, 2017

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Race season is here and the Crushing Iron podcast dives into the PRESSURES that can surface race week, pre-race, and inside the race. Mike is living it right now and Coach Robbie walks through some solid ways to get out of your head and put it onto the course in a positive way. We're all about turning negatives into positives and helping you get the most out of your training and races. Here's how today's podcast breaks out:

- Bad workouts (how to shift these in your mind)
- Scaled back workouts (how to stay on track and not over-work)
- Phantom Injuries (go through what this means and why it's a good thing)
- Getting into a confident mindset (setting realistic goals, reaffirming you've done the work)
- How important it is to assist your body to re-build (The POINT of TAPERING)
- The fine line between being pumped and relaxed
- The subtle force that shifts your realistic race goals
- Forgetting to warm up
3. IN-RACE PRESSURES (Staying within yourself)
- How to benefit from something going wrong early… goggles… contact… 
- How to stay focused in your box
- Resisting desire to keep up with others
- How to stay in your own race

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May 11, 2017

Most of us are in triathlon because we love it, but the sport is far from perfect. In a bold attempt to save the sport from itself, Mike and Coach Robbie analyze the current state of triathlon and offer a few suggestions. Not much is off limits including: Ironman, pro triathletes, terminology, local races, and one-and-done racers.

- Ironman Race Prices
- Why isn't Ironman selling out?
- A New Plan that would would make triathletes commit to the sport
- Why your workout wasn't "epic"
- Why "Boom" has no place in our sport
- One and done bucket listers
- Triathlon "Hacks"
- Weeding through garbage triathlon information
- Why Lionel Sanders may have missed his window
- Where is the Truth in Triathlon?

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May 8, 2017

Round two of questions for Coach Robbie and it's a good one! Below are several of the questions, but there's a lot more. Coaching relationships, when do gains stop and the taper begin? How to beat racer's blues. How and when to strength train. Switching, practicing nutrition. And And last one is about swimming cramps and some great stuff comes up! 

- What is proper etiquette when switching coaches, especially when you're great friends?
- Tips for overcoming post-race blues?
- At what point prior to a race, are you just not going to get any stronger/faster, point of diminishing returns?
- Strength training: when and how much ok?
- Practicing nutrition? Yikes.
- How to reduce/minimize feet and leg cramps on the swim.
- Plus several more that relate to these and some from Mike

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May 4, 2017

Today we talk about real strategies you can use to get mentally tougher. In the spirit of complete transparency, we used the bullet points from this article from to outline our discussion. And in the spirit of double transparency, we didn't read the article, just the 9 points and went from there. We also talk about 11 Ways to Get to Kona (per WTC) Here's the outline:

From the Article: 9 Tools For Building Mental Toughness

Make The Commitment
Build Confidence with difficult workouts 
Know the purpose of each workout
Make the race a research project
Perform pre-race simulations 
Focus on what can be controlled
Don’t race unprepared 
When Racing, think through the tough patches
Conduct a thorough post-race analysis

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May 1, 2017

negative split or the action of negative splitting is a racing strategy that involves completing the second half of a race faster than the first half. It is defined by the intentional setting of a slower initial pace, followed by either a gradual or sudden increase of speed towards the end of a race.

Everyone says they want Negative Split, but most of us fail. Today we talk about why that happens, and what you can do to pull it off more consistently. Also, WHY it's so important that you DO Negative Split your races. From Swim, to Bike, to Run, the negative split strategy is always a winning move. Don't let someone else dictate what your race and season look like. Commit to the MINDSET of NEGATIVE SPLIT RACING.

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Apr 27, 2017

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We all think we have race week planned perfectly until it shows up. Today we walk through how much you should swim, bike, run and when. We also talk about nutrition, including when and how much water and electrolytes you should be consuming race week. There's also great information on how to accurately predict your race time, along with some more DON'T DOs regarding Open Water Swim Training. 

- Race week Volume for Swim, Bike, and Run
- The keys of a good taper week
- Electrolyte and water consumption
- What to do the day before the race
- Why swimming on race week is so important
- Why cycling and swimming during race week are different than running
- What percentages you should use to predict your race time
- A surefire and easy way to detect whether you're training too hard for your shape
- How to get a good feel for the water

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Apr 24, 2017

One day three kids from Knoxville (including the winner of Ironman Florida) decided they wanted to start a 10K swim race. These kinds of things don't just happen and today they joined the podcast to tell us all about the race and why it's different than any other stand alone swim race in the US. Also, Jack McAfee, Winner of Ironman Florida tells us what it's like to have an Ironman fall apart, then win one only 5 weeks later. 

- Starting a New Race From Scratch
- Pitfalls, Joys, Permits, etc.
- Overcoming Bike Troubles And Running Mad
- What it's like to WIN Ironman Florida
- What it's like to trip over the tape when you WIN Ironman Florida
- Swim The Suck 
- Crossing Hells Mouth (Open Water Swim Documentary)
- Swim prep for open water
- Olympic 10K Swim Recap

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