In order to train hard, you have to adapt and recover even harder.  Or . . . you'll stay the same. Same athlete. Same issues. Same speed. Discipline takes focus, energy, and dedication.  Your lifecycle as a triathlete doesn't end on the day of your A Race.  It lasts as long as you want . . . until you quit.  Recovery is the most underrated aspect of training and life.  Today we hit all these topics and more.  

• Nailing your training starts with nailing your recovery. 
• Adjusting your recovery cycle to your body and lifestyle
• Reigning in a high-octane
• Why (and how) your coach should adjust to you 
• What are the best signs that you’re overtraining?
• How coffee affects your recovery
• Mentally and emotionally guiding your recovery
• What cravings for sugar, caffeine, and pizza really mean
• How being tired and being tempted work together 
• The most underrated recovery tools on the market
• Why mental stress = physical stress 
• How your fascia can affect your brain
• A surefire way to remain the same speed
• The magic of active recovery

Be sure to check out our awesome training plans here 
We have 13 training plans for everything from Olympic to Full Ironman, plus, Swimming and a few custom designed for certain races.
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Email: CrushingIron@gmail.com
www.crushingiron.com

I (Mike) asked coach Robbie a question two days after Wisconsin lost to Florida on a last second shot in March Madness: How can I still be so bummed out? Robbie said it's all about emotional investment, how much effort have you put into "your team" or in the case of most of this podcast "your race."  

- How do we rebound from a race that didn't go how we planned?
- Why we set ourselves up to fail
- Why bad or great days can throw you off
- The best way to predict your next race result  
- Life stress and physical stress hit you the same
- How to find the lesson in failure

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Email: CrushingIron@gmail.com
www.crushingiron.com

When family, work, injury, or another setback gets in the way, how do you adapt, adjust and keep a positive mindset on the big picture of a long season?  Mike is training for Ironman 70.3 Chattanooga and has been traveling two weeks with very little training.  Today, Coach Robbie gets him back on track two months from the race.  

- Getting your legs back fast after a short layoff
- Why you may not be as out of shape as you think you are
- Releasing the wound up tightness
- Ramp up test to see where you're at after a layoff
- Why a two week training absence may be the best thing for your race
- Drinking too much coffee and how it really affects you
- How to understand your expectations vs. adjusting your goals
- Why being undertrained is far better than being overtrained
- Why you should never do a long brick run
- How to avoid deep fatigue that you might not recognize
- How to stay mentally fresh 

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www.crushingiron.com 

Believe that running slow in training can make you faster?  Today, Coach Robbie shows you the evidence.  He spent 10 Weeks keeping it under control and knocked over 1:30 off his 5K time with a lower heart rate.  It's all here... in an abbreviated version of How Not To Suck at Running.  This cast is a little shorter, so we'll give you a bonus cast soon.  Thanks for listening.  

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Email: CrushingIron@gmail.com
www.crushingiron.com 

Most of us know about the foam roller, but what's the right way to use it?  How else can we help keep your muscles from getting sore and injured?  Is it good or bad for triathletes to lift weights?  Should you go heavy, or keep it light with a lot of reps?  We also talk about how to handle semi-bonks within your race and why it's so important to train for them before hand.  Lots of viable/useable stuff in today's podcast.  

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www.crushingiron.com

Most of us has had at least a mild panic attack in the open water, but it doesn't have to be that way.  Nor do you have to fear turns and other riders on the bike course.  Today we talk about ways to get by the tension that holds you back.  We also talk about how to craft a routine that builds confidence and appreciate your gains. And finally, how to grow when critics beat you down.  

- Ways to beat open water swim anxiety and panic
- Bike handling techniques to make you more comfortable
- Where to look and what to think about while cycling
- Patterns that will make you more confident
- How to not let others get you down
- How to get a DISCOUNT on our TRAINING PLANS 

Crushing Iron Training Plans on Training Peaks 

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www.crushingiron.com  

As much as everyone seemed to love the Dog Cast, we are excited to be back to normal programming.  Today's show is powered by listener email, which is definitely the right direction.  Lots of good questions and we unleash nuggets in and around each of the topics, including:  

- Preparing for multi-day events like Triple-T and stage races
- Adult Tri Camps
- How to not suck at Cycling and Running 
- Injury work-a-rounds in each discipline
- Training for a wetsuit race
- Future Crushing Iron Training weekend camp
- Crushing Iron athletes that had great weekend races
- The future of Dog Casts

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Email us: CrushingIron@gmail.com
www.crushingiron.com 

Hopefully this will be the first and last Crushing Iron Dog Cast, but that's up to you!  Last week we asked for 10 emails at Crushingiron@gmail.com ... and got pretty close, but didn't quite make it.  We're looking for your input, stories, ideas, and inspiration.  We're 33 podcasts in and want to build an interactive community on some level. So please spread the word and get involved.  In the meantime, enjoy how raising a dog relates and inspires triathlon! 

Today's is hardcore and honest dialogue between about why Mike and Robbie REALLY got into triathlon.  The guys talk about the low points, how triathlon drove them, eventually backfired and how they turned it all around . . . sort of.  This is also a bit of a test to see if we can get some emails.  We want your stories, ideas, and questions at CrushingIron@gmail.com .... if we don't get 10 emails by Monday, the podcasts will be Mike and Robbie talking about their dogs until we do.  Thanks for being a part of the community!  

Quick talk about Kim Chambers - Marathon Swimmer with the sharks

The Boys Open Up 

How triathlon has helped with:

- Depression 
- Addiction 
- Purpose
- Competitive fuel