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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: Page 4
Jun 1, 2023

Life is a hell of a lot easier when we’re not trying to be someone else. Today, we get into how that relates to training. We tend to get a lot of information from the Elite People in their fields, but a lot of times they are so far past us they’ll take the things we really need for granted. Today, we get into the nuts and bolts of training, increasing intensity, fueling, eating habits, and general well-being. Too many of us make multiple decisions at once and it can be overwhelming. Find something that works for you and stand by it. Have the courage to be yourself and believe in your own journey.

Topics:

  • Don’t be someone you’re not
  • Transitioning to the heat
  • Dew point, humidity, wind
  • Ramping intensity
  • High altitude and heat analogy
  • Reasons for under hydrating
  • Eating by numbers
  • No hydration before workouts?
  • Workouts are only as good as your ability to recover
  • Two big decisions at once . . . . . .
  • Start out slower in heat
  • Fueling for performance or physique?
  • Stop underfueling!
  • Are you fueling enough to do more?
  • When we get our info from Elite Athletes
  • Sick/Fast Food Theory
  • Fueling before you think you need it
  • Owning your journey
  • Find it. Believe in it.
  • Taking ourselves too seriously
  • Your Race isn’t every day
  • 5th Avenue Candy Bar discussion

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 30, 2023

Some awesome questions from the group today! We start with training on the bike and how to get better. Riding alone vs. a group. How to push yourself when you’re alone. We look at the best way to troll Ironman Facebook groups. We talk about how to train when you have an injury and a race coming up. Mike and Robbie share their biggest racing fears, along with what scares them as they track athletes. We shell ideas on where to start with your first racing bike. Also, you swim great in the pool, but can’t put it together in open water… we get things straightened out. How to train if you’re injured. Racing back to back days. Smart spends for your cycling. And tackling hills at Ironman Wisconsin. This one would be great for a drinking game.

TOPICS:

  • What’s up across the globe?
  • ITU Rolling
  • Ironman - How to get better on the bike
  • Long rides solo or with groups?
  • Pushing yourself when you’re alone
  • Mental toughness
  • The best way to troll Facebook Groups
  • Dealing with an injury when your race is looming
  • Mike and Robbie’s biggest race fears
  • Our coaching fears while tracking
  • I don’t have a bike, where should I start?
  • Turning solid pool swimming into fast open water swimming
  • Recalibrating after an injury
  • Racing back to back days
  • Best place to spend your money as a cyclist
  • Tackling hills at Ironman Wisconsin

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 25, 2023

Today we talk about the importance of igniting our own competitive fires. This is more than competing to win. It’s about competing against yourself to be your best and putting yourself in those situations. It’s about finding ways to get fired up to chase something you want. It’s about trusting that you can keep going. We get into how difficult it can be to fuel your own fire all the time. We look at that fine line between being too calculated and letting it rip. The best athletes in the world don’t look at their watch when they’re chasing a win. They just compete. They Just get it done. Today, we look at how that mindset can help you in training, racing and life. The best ability is availability. And often, that’s availability to figure out how to just get it done. It’s easier to throw more wood on an inferno than to ignite a soggy log.

Topics:

  • Igniting competitive spirit inside you
  • Milos
  • Gwen Jorgenson
  • Rip off a 5k or 10k
  • We try to make everything calculated
  • Brownlee, Neuman, Blumenfelt
  • Kids need more free time
  • Childhood games
  • Robbie’s Sprint Race
  • The best don’t look at their watch when chasing
  • Racing without a watch
  • Just being a competitor
  • Where does your brain go when you look at your watch?
  • Worry about fighting vs. failing
  • Life is a game of in the moment
  • What does it take to ignite your fire?
  • Constant battle going on against yourself
  • It’s difficult to fuel your own fire all the time
  • The best ability is availability
  • Just get it done

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 23, 2023

How do you think about race preparation? Today, we look at ways to get the most out of your fitness on race day. We look at the difference between preparing with accessories and preparing with knowledge that will make you faster. Do you really KNOW the race course? Do you train on similar terrain or simulated terrain? We look at ways for you to dial in your nutrition, but also talk about how the perfect game plan with nutrition can be ruined by bad pacing. We also look at how bad nutrition can be overcome by perfect pacing. Being unprepared equals fear. Are you training with purpose in regard to the race course or just winging it in hopes it works out? There is a ton of free speed out there if you know where to look for it, and we’re not talking about aero helmets and carbon shoes.

Topics:

  • Running yourself to the podium
  • Chatt 70.3 Largest attendance since the lockdown
  • Chatt 70.3 field always stacked
  • Knowing your race course
  • Getting the absolute most out of your fitness
  • Accessories vs. Preparation
  • Carbon plated shoes
  • Prepare like a pro triathlete
  • Drive the course
  • Don’t be surprised, be prepared
  • Train on terrain like the race
  • Nutrition blaming
  • Poor pacing can ruin a race
  • Perfect nutrition can be ruined by bad pacing
  • Terrible nutrition can work with the right pacing
  • Margin for error
  • Guessing at nutrition
  • Pain Massage Caves
  • Do the extra research
  • The more prepared you are in the details
  • Unprepared equals Fear
  • Wondering how your race will go, instead of knowing
  • Doubling up on the stress

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 18, 2023

Charles Bukowski said, “What matters most is how well you walk through the fire.” And he’s right. Today we combine that thought process with how Kobe Bryant built mental toughness by negotiating his own thought process. Racing and training presents hundreds of opportunities to “figure it out” and those are the golden nuggets of becoming a better triathlete. Today, we look at self talk and creating tough situations in training so you know how to handle them in racing. We look into the power of being alone in your head and becoming mentally strong. Get through nagging niggles. We talk about trainers vs. gamers and what sets them apart. Can you callus your mind in such a way that it makes you race better? Layer in opportunities to quit, but don’t do it. How do you get through the tough training moments and beat that inner voice that’s telling you to quit, or worse, not start.

Topics:

  • Marketer’s Anonymous
  • The inner voice
  • Listen to Kobe
  • Spend time alone in your head
  • Beating niggles in your mind
  • Mentally prepared for a race
  • Are you mentally weak or ready?
  • Digging deep on the run
  • Figure it out
  • Running without distraction
  • It hurts more to run slow
  • Gamers vs. Trainers
  • What is a race atmosphere worth?
  • Mental warfare
  • What matters most is how well you walk through the fire.
  • Choose to go to battle
  • How are you making things harder?
  • Layer in opportunities to quit
  • What’s your mind gonna say?
  • Smart decisions come in all packages
  • Quit talking about it . . .

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 16, 2023

Today we talk about how lucky we are that we chose triathlon at certain points of our lives. It’s easy to take for granted, but we get into being able to appreciate how much better off we are because we chose to move. We look how many people wallow in funks when it doesn’t have to be that way. We talk about the beauty of feeling younger as you age. We talk about why we do things we know we shouldn’t and how to feel good about feeling good. We look at falling into the same traps and how to avoid them. Really, this is a reminder that you have made a choice and it’s the right one. Movement is medicine and you can do whatever you choose to as long as you make that decision. No Ragrats :)

Topics:

  • Don’t Get Left Behind
  • Sam Long
  • We are LUCKY we have chosen triathlon
  • Saved my life
  • Saved my day
  • Text threads instead of lunch
  • Moving to a new office to avoid stairs
  • Feeling lonely and knowing you need something
  • When it feels like you’ve been hit by a bus
  • Falling into the same traps
  • The Search for Excitement
  • Golf for more active people
  • Aging and getting faster
  • Minimum effective dose
  • When you should be more selfish
  • Introvert/Extrovert
  • iPads and video games
  • Live your dream
  • Get sun
  • Hunching over computers keyboards
  • Knees - use them or lose them

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 12, 2023

Are you worn out from training or your daily life? Today, we contend that you’re probably not overtrained, but you’re more likely under-recovered. We’ll take a dive into the elements of real recovery and talk about how important it is to find that true energy that you know is inside you. We look at the purpose of days off and how you should utilize them. We talk about recovery workouts and how important it is to treat them with respect. We all make big planning lists for our long weekend workouts, but are we crushing our energy on the daily by not giving shorter ones respect? It’s an interesting topic and one that’s focused on keeping you on a good roll, looking forward to training, and helping you recognize you’re digging a hole before you’re already in one.

Topics:

  • Seasonal Transitions
  • Dew Point, Humidity
  • Lack of Sleep
  • Sore legs, quads
  • When Spring goes straight to Summer
  • Gulf Roast 70.3
  • Chatt 70.3
  • Woefully placed days off
  • Getting the most from a day off
  • Stress is stress
  • Swimming at lunch
  • Different kinds of tired
  • No weekends . . .
  • Calendars are weird
  • Day off = Focused Recovery
  • You’re not overtrained, you’re under recovered
  • Focused and intentional training
  • Hard to fit it all in
  • Dissipate Stress
  • The “2-3 days” before effect
  • A lot of Tuesday World Champions out there
  • Stress Buckets
  • Tired and slow and performing the same
  • Not realizing you’re in a hole until you’re in a hole
  • More, more, more
  • Energy is encouraged
  • If you want to do more, do more recovery

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 9, 2023

Our favorite series is back! 

What do you think about when you swim? Turns out, it should be a lot of things . . . but in small doses. Today we get into the importance of the front end of your stroke. We talk about how to have a strong catch and good feel for the water. Both of those can improve your speed in the water tremendously. We also get into the idea of thinking but not thinking. Micro thoughts and how to work on your swim on the fly. We get into stroke rhythm, head position, cause and effect changes, and sighting obsession. We also tell you why swimming “wrong” on purpose could help you stroke. Loads of top-line, actionable discussion today about how to make you a better swimmer.

Topics:

  • All that fitness . . . gone.
  • Without fun, what is there?
  • Get you some C26 Gear!
  • What do you think about when swimming?
  • Head position in the water
  • Bilateral vs breathing every stroke
  • Good technique is free speed
  • Not making huge changes
  • Obsessing with one thing
  • Everything is connected
  • Spall changes matter
  • Anti-singular drills
  • Cause and effect
  • High elbow
  • Stroke rhythm too fast?
  • Sighting obsession
  • Try to swim wrong
  • Always start in the front
  • The back is a little gravy
  • Finding feel for the water
  • Owning your wrist position
  • Swim stroke comparison with pedal stroke
  • Running intervals compared to swim intervals
  • Teach yourself to be an athlete
  • Accumulate minutes of doing it right!
  • Benefits of good form
  • Going through the motions
  • Swimming is a chronic load
  • Bad form equals bad balance.

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 4, 2023

There is a lot at play when thinking about keeping the integrity of your workouts. Are you going too hard, too easy, or not recovering enough? These are all things that can make or break the consistency of your training and we all know that consistency is king. Today we look at how to handle workouts when you “don’t have it” or get in the mindset of “proving you have it when you don’t.” We look at how to handle intervals and rest to get your ass in the ballpark of today’s workout. We look at preparing for race pain. How to get out of the “way up or way down” cycle. How to handle pool sessions. Adaptation. Hitting the ceiling when you want to. And the concept of not always crushing it, but just being good. And of course, when all else fails, laugh it off.

Topics:

  • Midwest salt of the earth
  • Big Pro racing weekend
  • Complicated and confused
  • Podcasting universe
  • Coupon Code for 25% gear: c26gear  (good through May 8, 2023 at midnight)
  • Swim intervals
  • Trapped in the overall average pace
  • Adaptation
  • Being able to hit that ceiling
  • When the goal is high intensity
  • Bike intervals
  • When the integrity is an easy workout
  • Looking ahead at the toughest sessions
  • Hard work vs Hard workout
  • Quality over quantity?
  • Overcooking 24/7
  • Training for the race pain
  • Finding answers when you’re struggling
  • Either Way Up or Way Down
  • Don’t crush next week, just be good
  • Creating better days and attitude
  • Laugh it off
  •  

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

May 2, 2023

How do we REALLY feel about weight lifting? Find out today, and how we think it combines with endurance sports. We also talk seasonal depression and ask if it’s more prevelant these days. We look at ways to beat it. Plus, how long should you be in triathlon before deciding to tackle an Ironman? Couple different perspectives. Why are swim breaks so short? When should the be longer? Also, is it better to swim 2x200 or 1x4,000? We’ll look into swim training intention, different speeds in the water and building control. We also look at what might be some interesting locations for a new Ironman race.

Topics:

  • Seasonal Depression more common?
  • The best thing you can do for your health
  • Casual conversations to start the day
  • Hydration in cold weather
  • Del Boca Vista pool
  • How long should I be in triathlon before tackling Ironman?
  • 18 months from Couch to Ironman?
  • Limiting outside Life Stress
  • Weightlifting vs. Swimming
  • Heather Jackson’s triathlon future?
  • Wattie?
  • Swim and Rest breaks. . . why so short?
  • Purposeful swim training
  • Having intention and different speeds in the pool
  • 2 x 200 vs. 1 x 4,000?
  • Lifting on off days
  • Foundational strength
  • What would be a good location for a new Ironman?

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 27, 2023

If you’re like most of us you excel at one or two of the three sports in triathlon. But guess what? Attacking your weaknesses can often improve the others as well. Today, we look at how and why to put more time into things you’re not good (or natural) at. This goes from spending more time in a certain sport to figuring out the little secrets to what Free Speed means with regard to racing. We get into the idea of shooting for the sun and landing on the moon along with what that REALLY MEANS. We can talk about things, plan them out, imagine certain outcomes, but it really comes down to doing work. And that might not always be the kind of work you think it is. The easier your “fast” feels, the longer you can hold it. But how do you get to that point? What are some good training strategies that make going fast feel easier?

Topics:

  • Just showing up
  • Shoot for the Sun, Land on the Moon?
  • Aiming differently at the target
  • Rekindle competitive nature
  • Rising tides raise all ships
  • Seed money or sell something??
  • We avoid doing things we’re not good at, but . . .
  • Which side of the body do you favor?
  • Passive improvements
  • Balancing the left and right side
  • Picking races for different types of athletes
  • Strong arm/Weak arm
  • The key to lowering your run time
  • Returns on investments
  • Hibernate and shed as you go?
  • Run economy
  • Real Free Speed
  • The easier your fast feels the longer you can hold it

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 25, 2023

Pro Triathlete, Collin Chartier, admits he used EPO and we use that as a launch point for how a lot of us get trapped in the game of chasing no matter the consequences. We are all human, so it’s a mystery why things like this surprise us. It’s going on at the age group level as well, but the point is, the only person we can really count on is ourself. It’s so easy to get caught in the hypnosis of television, social media, YouTube videos, but most of it is fake. Today, we take a deep look inside and put stock in what we can do without chasing others. And stop judging by the headline. 

Topics:

  • Pro Triathlete Collin Chartier admits EPO use
  • Race Directors and Volunteers
  • USAT Multi-Sport Festival
  • All our heroes are dead
  • Doping
  • Owning your journey
  • Obsession with other people
  • People are imperfect
  • Clout Chasing
  • Head in the Sand
  • Expecting others to live up to your image
  • Interventions
  • Bystanders and enablers
  • The only one you can count on is you
  • Passive lies
  • Too much stock in others
  • Cheating and lack of confidence or grounding
  • Part of the side show
  • TV is poison

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 20, 2023

Ever get the feeling you just want to bail on a workout? Well, today we give you permission . . . but, there are some caveats. And bail doesn’t mean fail. This is about your autonomy in the sport and owning your sessions. What does that mean when it comes to an interval session on the bike or a tempo run? Or even a pool workout? Today we look at how often the most important thing is just to get on the bike and see what happens, but doing it with options. You never really know until you give it a shot and seeing a workout you don’t want to (or don’t think you can) do is a bummer. It’s all about the integrity of workouts. We also look at how much you really need to run for Ironman, what coaches look to for intel on athletes, and the dreaded 18 hour swim.

Topics -

  • Kids in cars
  • The greatest guy in Baltimore
  • The perfect workout
  • Pressure combined with expectations
  • Bail not fail
  • Different ways to set up your workouts for success
  • Clearing up the gray areas of training
  • Don’t be a robot to the session
  • Interval length doesn’t make or break a workout
  • Giving you autonomy with options
  • How coaching get the most out of your workouts
  • Coaching intel
  • Own your sessions
  • Destroyed by your runs?
  • 2nd, 3rd, and 4th winds
  • Hang around
  • More people get hurt by bad form
  • The 18 hour swing

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 18, 2023

*Note ... the first couple minutes have some wonky audio but it's fine after that.

Today we look at finding passion, purpose, and calling within triathlon. We get into how to find excitement in the little things and not have to always chase new races or shiny objects that are mostly just a distraction from what is in this moment.

We talk about motivation and how the most successful athletes go about finding it. Look at your process and figure out ways to find excitement in things that may not be exciting on the surface but lead to your long term success and health. We pay to do this sport, taking it too seriously can put you in a pinch.

We explore the beauty of “slow is smooth and smooth is fast.” All you have to do is look at the top runners at Boston and see them floating along like they’re on a group run. Mastering your movement makes you faster. And finally, be proud of the hard work and choices, not your natural gifts. Tackle hard things and create the best memories. 

Topics:

  • Nagging Injuries
  • Feeling younger as you get older
  • Garmin sponsors at our Wisconsin Camp
  • Don’t chase what is the hot trend of the day… Do your passion! 
  • Training for trombone
  • Finding your own motivation
  • Keep the same routes 
  • Create mini races
  • Fun in training
  • The races can’t be the motivation
  • What do you want from the sport?
  • We pay to do this
  • Slow is smooth and smooth is fast…..  that’s progress.
  • Slow is relative to everyone - think of it as easy.
  • Be proud of your hard work and choices, not your natural gifts. 
  • It’s harder to get better at things we’re naturally good at.
  • Tackling hard things
  • Difficult times create the best memories
  •  

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 13, 2023

Today we talk about flat course racing, but as usual, there are a lot of applications for all courses as we bounce between the differences between flat and hilly. We start by talking early season open water swims and how to be prepared if you don’t have enough time to get in open water. We also look at what a wetsuit does and how to make sure you’re using it to your best advantage and not letting it throw you into a state of anxiety. We talk about the bike and the importance of training in aero for flat courses. We look at how a weak core can impact your swim, bike, and run. We talk about mixing up cadences on a flat bike and run. We get into training techniques that will make you more prepared for long flat runs. And we hit on the differences between training inside and the demands of being in the elements.

Topics: 

  • Flashback Fridays?
  • C26 Lifetime Listeners
  • Early season Open Water Swimming
  • Not enough time for Open Water practice?
  • Building Open Water fitness
  • Get in your wetsuit often
  • Free speed, body compression
  • Wetsuit anxiety
  • The race goal: Delay the core from heating up
  • There no such thing as too much lube
  • Keep the wetsuit HIGH
  • Core and Lower back issues in aero
  • Technique for engaging the core
  • A weak core drags you down in swimming, biking, and running
  • Swim with a stable core in your wetsuit (and with pull buoy)
  • Train in Aero
  • Less power in aero
  • Core in cycling as it relates to your run
  • Full engagement of the pedal stroke
  • Importance of slow pedal torque training
  • Do you have an aero plan for the wind?
  • Calibrate to the weather
  • Crosswinds and aero
  • Energy spent outdoors is significant
  • Sailboats into the wind
  • Flat runs
  • Hips- Ironman lean
  • Changing cadence and turnover
  • Break up the load
  • Change the demands on purpose

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 11, 2023

Today we talk about how to prepare and race Sprints and Olympics when you’re training for longer races.

But, if you’re just racing short course there are tons of good nuggets about how to get a much better performance.

Sometimes we forget what it feels like to go hard and short course is a great way to calibrate yourself with your effort.

We look into whether you should taper or not and why it can simply be a waste of a week. We look at HOW to race sprints and olympics.

From training to pacing to letting it rip on the bike and figuring out the run. We talk about pain and how to go through it when you keep hearing alarm bells. Why the fastest athletes on the planet go without a watch on the run. Short course is all about finding your limits… today we look at smart and strategic ways to get there.

Topics:

  • 30 Days of our lives
  • 30 day commitment
  • Looking for excuses
  • Blaming yourself or others?
  • When running and something hurts . . . 
  • Going through the pain
  • The obstacle is the way
  • Froggy weather
  • Commit or not
  • Objective and mature decisions
  • Does your decision makes sense with your life?
  • What does your A-Race mean to you?
  • Have a plan and purpose
  • Drop a race in
  • Tapering for short races?
  • Always keep your swimming up
  • Bike - Oly - Lower volume, intensity up
  • Running - keep intensity
  • Do you deserve a taper?
  • Don’t waste a week
  • Mixing in a marathon affects 5 weeks of your calendar 
  • Be engaged with your running - no plod mode
  • Calibrate yourself with racing. 
  • Running matchless
  • When all you know is how you feel
  • Do you remember what it feels like to go hard?
  • Brick runs . . . 
  • Swim hard, then bike… 
  • Bike like there is no run…
  • All these alarm bells… 
  • It’s about finding your limit

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 6, 2023

Today we answer listener questions and spend a lot of time in the rabbit hole finding good little nuggets. Mainly, there is a lot of discussion about cycling, specifically on windy or hilly courses. We go through a deep explanation of how to train and race your best with a thorough explanation of average power vs. normalized power. We also compare and contrast riding without power and how that should be approached. We look at the best tires and go into how (even though we know nobody wants to do it) important it is to be comfortable changing your tires on the race course. We also talk about when and how you should increase distance, both in training and races. A lot of good stuff in the weeds of this podcast. Enjoy and have a great weekend!

Topics:

  • Long winters
  • Windy running
  • Camp Openings
  • Support the podcast by getting some C26 Gear
  • Race day bike execution
  • Ironman Texas vs. a hilly course
  • Recognizing tail winds
  • How to ride hills
  • Average Power vs. Normalized Power
  • The physiological cost of riding
  • No one ever says, “I think I left a lot on the bike course”
  • Road surfaces
  • Riding outside vs. the trainer
  • Tire suggestions
  • Not flatting
  • Learn how to change a tire! 
  • New to triathlon
  • Training to escape and punish ourselves
  • Tired of being tired

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Apr 4, 2023

More great questions from all of you! We talk mass swim starts, seeding, and how to deal with the crowded water. We get into road bike vs. TT bike, including when to switch, and . . . do you even need to switch? We talk about the drawbacks of TT bikes if you’re not willing to put in the time, along with bike fits and why aggressive positions can hurt your race performance. We each give our biggest lessons from our first 70.3’s and fulls. Robbie is asked if he ever gets confused when Mike goes off on a tangent and Mike promptly goes off on a tangent to see if he gets confused. We look at self-calibration. We discuss when is the right time to jump from a 70.3 to a full. And we talk about your bandwidth, support, time constraints, and the “want” to race a Full.

Topics:

  • Mass Swim Starts
  • C26 Gear Store is Stocked! 
  • C26 “Swim School” - Registration is Open
  • Switching from a Road Bike to TT Bike - when and how
  • TT bikes are not free speed unless you work at it
  • Aggressive bike positions
  • Training rides and run injuries
  • The run is blamed for everything
  • Lessons we learned from our first 70.3 and Full 
  • Socks or no socks
  • Don’t give in
  • The run hurts
  • Soak in the finish line
  • Walking in Ironman is like a drug
  • Does Robbie ever get confused when Mike goes off on a tangent?
  • Mike goes off on a tangent
  • Heart rate in the sauna and counting by polyrhythm 
  • Self calibration
  • Jumping from a 70.3 to a Full
  • Training is the journey
  • You need bandwidth, support, time, the want and the drive
  • How are you willing to re-arrange?
  • What are you willing to give up?
  • Best way to seed yourself for a mass swim start

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 30, 2023

Today we talk about permission to be yourself. Owning your journey applies to so many things and we detail how that should be goal number one in your life, training, and racing. Resistance comes from within and it’s your job to jumpstart yourself into feeling good. We look at ways you can do that today, tomorrow, and to get in a groove for your race. We also look at ways to have fun with what you’re doing in training. Weather and mood and remedies. That post workout feeling. Owning happiness. Don’t burn yourself out, embrace the permission to do things you enjoy. 

Topics: 

  • Cliff diving
  • Leaning into Life
  • What if we had advertising??
  • New Classic C26 Gear is IN
  • Weather and mood
  • Cooped up inside
  • Your body lets you travel, use it
  • Zoom Calls
  • Just do it
  • The chasm between the recliner and a workout
  • That post-workout feeling
  • Own Your Journey
  • Watch the sun come up
  • When all the lanes are full
  • Things tend to take care of themselves if you work it
  • Take ownership of your happiness
  • How long you gonna run today?
  • Figure out how to have fun with what you do
  • The hardest week EVER
  • People who crave rigidity
  • How much easy volume can I get in this week?
  • Jumpstart yourself into feeling good
  • Resistance comes from within
  • You need outlets
  • Don’t burn yourself out
  • Permission to do what you want and to be yourself

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 28, 2023

Today we look at the little decisions in training and racing that will take you to the next level. Understanding simple things like, the more fatigue you have, the longer the warm up, and today’s success could be as simple as you getting out to move your body. We look into race mentality from the beginning of the swim until the end of the race, and why your tank should be full AFTER you get out of the water. We remind you that if you didn’t swim or bike enough in training, don’t act like you did in the race. We look at 2nd, 3rd, and 4th winds and how to find them. We talk about the power of incremental gains and why it’s so important to control and understand your effort. Race practice can happen in every single training session if you know what to look for and today we define how you should feel at the end and what’s the proper understanding of Emptying the Tank. 

Topics:

  • Texas camp and new swim camp
  • Attitude is contagious 
  • Stepping out of your comfort zone
  • Surround yourself with the right people
  • You never regret having coffee with a good friend
  • 2nd, 3rd and 4th winds
  • Athletes overestimate what they can do in three weeks
  • Athletes underestimate what they can do in a year
  • Flipping the micro and macro
  • Micro decisions to START a workout
  • The hardest part of a run is putting on your shoes
  • The win for today is that you got out and moved
  • Easy to lay in your excuses
  • Don’t make Macro decisions when you start
  • Incremental gains and small increases
  • Owning different paces, power and zones
  • Own where you’re at
  • Do you have the mental capacity to hold on?
  • Racing mentality
  • How to finish right
  • If you didn’t swim or bike enough, don’t act like you did
  • Lap pace only
  • The problem with ERG
  • The more fatigue the longer the warm up
  • Keeping that Last Gear in your back pocked
  • You should have a full tank of gas AFTER the swim

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 23, 2023

Today we’re talking race strategy, and more importantly how to handle the demands of race energy. We look at an honest evaluation of your training and how that might, should, could translate in your race. We look at the realism of your potential at this time. We discuss planned and unplanned governors that can help keep you under control. We talk your “energy bank” and how not to overdraw in the swim. We discuss how most people blame their run, but it’s really their bike. And we get into the concept of leaving it all on the race course and the right way for you to think about emptying the tank. 

Topics:

  • Race performance is objective
  • The origin of the Crushing Iron podcast photo
  • Ask yourself - Did my training meet the requirements?
  • Are you living in a pipe dream?
  • How to be relaxed
  • Coach’s job: Take you week to week based on where you’re at 
  • Did you put in the work to get the result you wanted?
  • The governor you didn’t know you needed
  • Under fueling
  • You have the ability but you have to have the energy
  • Withdrawals from the energy bank start in the swim
  • Certain parts of the race demand more energy
  • Everyone blames the run because it’s last
  • Be proud of your effort
  • Pre-race excuse building
  • Empty the tank in the way you want to
  • Be proud that you showed up! 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 21, 2023

Do you look back at your race and put an honest level of judgment on how you did? Today we look at what makes a great race for YOU. We talk about why time and placement shouldn’t be the number one factors. We look at your metrics not based on times/splits. We talk about your effort, how you figure out goals and attain them. Starting the swim without a watch. The course and the conditions and how to play them. We look at adjusting to the moment WHILE you’re racing and how the right mindset can give you a race you’re proud of instead of a complete sh*t show. 

Topics:

  • Texas Camp
  • Time isn’t everything
  • Kicking off the race calendar
  • What makes a great race?
  • Be objective - Athletes tend to forget
  • 3 Tier Projections
  • How did YOU feel you did?
  • Looking at your watch and judging
  • Regardless of the time and placement, ask yourself . . . 
  • How did you feel?
  • Courses matter, conditions matter
  • Metrics not based on time/splits
  • Adjusting to the moment
  • A, B, C Goals
  • Your best effort is relative
  • Not wearing a watch for the swim
  • Mindset can save your race in the middle of it

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 16, 2023

This is a look in the mirror podcast. We talk about the concept of chasing a prize, when the prize is right in front of us.

We chose triathlon, it didn’t choose us. And it can be really hard. But the hard work is what changes our character and transforms us into who we become. We talk about why “getting out to train” is hard and why it IS part of the training. Racing is about overcoming challenge after challenge. That’s what training prepares you for. To dig deeper and find that belief in yourself. We look at how our most successful and happy athletes approach their training and life. We want it to be easy, but it’s not and there are no guarantees. The hard things change you.. .  

Topics:

  • Being hostage to a race
  • Just look it up on YouTube
  • Who we pick to win it all
  • Triathlon is tough
  • Big blocks
  • We CHOSE this 
  • It’s important to know what you signed up for 
  • We expect if changes 
  • Sauna as your reward for swimming
  • You motivate yourself
  • Sophomore slumps
  • Refuse to believe you can’t
  • Those with the highest expectations are least happy
  • Even keel for even keel
  • The weight behind expectations
  • Done with today, what’s next?
  • Don’t rob the moment
  • The most successful and happy triathletes do this . . . 
  • There is no prize
  • Giving up is easy
  • Working hard for a long time always pays dividends
  • The hard things change you
  • Rough is what you need sometimes
  • Doing it over and over
  • We want it to be easy
  • Feel unbreakable 
  • There’s no special day, it’s all part of the moment
  • Naive confidence
  • There’s no guarantees
  • If you work hard, you have a better shot
  • Small decisions add up to wins

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Mar 14, 2023

When kids play, then never seem to want to stop. How can we find that love for the game in our daily training? Today, we talk about how to approach sessions. So many athletes want to put the hammer down, but this is an art of knowing how and when. We'll look at the concept of grinding and why that tends to lead to friction that haunts us later. We look into how a lot of athletes leave their race in training. We also talk anxiety, depression and addiction. How did we get here?? And we get into our "why" and how it's really probably a simpler answer than you think. Play like a kid and find your freedom. 

Topics - 

  • March Madness
  • Tri Season is Here! 
  • Energy: Cost to value ratio
  • T Check and W Checks 
  • Burn out is similar to the overnight success
  • What's in your head that won't allow you to play?
  • Don't try to out-happy, happy
  • Anxiety, depression, Addiction
  • How did we get here?
  • Overtraining
  • We need to be good at stepping back
  • Over committing to a race calendar
  • Just be ready
  • It shows up 3 days later
  • When triathlon is your life
  • The best athlete's Strava looks boring
  • Grinding
  • Sticking around is priceless
  • Don't leave your race in the training
  • Kids at play never want to stop
  • Why are we doing this?
  • Feel good
  • Text Thead misery
  • Find your freedom

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

 

Mar 10, 2023

Are you doing the little things each day to make yourself healthier? Training is about nuance and paying attention to mini cycles that include hard work along with recovery. The talk about responding to fatigue and sickness. How to approach your training when you may not be at your best. Or… training when you feel great. We look at getting in tune with your internal governor and how moderation and nourishment can be just what the doctor ordered. We look at creating momentum from the previous day. Also, how the little habits we have can have a big impact on how we feel and train. Winning the day doesn’t mean crushing the day. How do you define satisfaction? Paying attention, be grateful, and do the things that let you say, “I got healthier today.”

Topics:

  • Get some C26 Gear! Swim Caps will be in next week
  • Training Plans for Sprint and Olympics are free
  • Nashville Rant
  • Coffee
  • Doing things for others
  • Gotta get a good lather
  • Missing a long workout during the build
  • Momentum created from your previous day
  • Look at 3 day blocks of training
  • “Winning the day” isn’t always what it seems
  • Links in a chain
  • TSS Scores worthless??
  • Your internal governor 
  • Take it when you got it
  • Moderation - Nourishment
  • Training to heal
  • Extreme society
  • How do you define satisfaction?
  • Quick, but short term success
  • Is what you’re doing sustainable?
  • Be grateful to be able to use your own body
  • Setting extremes
  • Cowboy Steve
  • Eggs- Diet - Nutrition
  • Synthetic food
  • Success equals Sustainability 
  • What’s HEALTHY for you?
  • Say this: I got healthier today
  • Creating inflammation without dissipating it

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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