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Crushing Iron Triathlon Podcast

Find out why thousands of beginner, intermediate, and advanced athletes are improving their training and racing with accessible, functional and genuine conversation about triathlon. Two coaches, who aren't afraid to laugh at themselves, look for smart and enjoyable solutions in a sport that's often dumb and painful. Mike Tarrolly and Robbie Bruce explore the mental, emotional, physical, and spiritual side of training and racing everything from Ironman to a Sprint. on Monday and Thursday.
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Now displaying: August, 2022
Aug 30, 2022

“Doubters don’t win, winners don’t doubt.”

  • Quote cited by Sebastian Kienle before winning Kona

Today we lead with that quote and get into the concept of being optimistic with a healthy dose of respect. We also look at expectations created in a vacuum and putting your brain into a pressure cooker. Sometimes all you need is a little glimmer of hope. Find that and be in the moment. We look at the importance of resilience and patience in your race. This is one day and at the bottom line you have to have your wits about you on the run and be willing to fight for 12 rounds.  

Topics:

  • IF we did ever have a sponsor, who would it be??
  • Nutrition talk for IMWI
  • Sebastian Kienle on doubt
  • Run fitness doesn’t matter without bike and run fitness
  • The pro who won Kona on less than 20 running miles per week
  • Reasons to be confident
  • Find your glimmer of hope
  • The mind needs to be in the moment
  • If you’re totally confident, you’re likely overtrained 
  • Mike’s college baseball analogy on quitting
  • When we put our brains in a pressure cooker
  • Expectations you’ve created in a vacuum 
  • The hill is smaller in person
  • The race is One Day
  • Optimistic with a dose of respect 
  • Mental and emotional strength on race day
  • Your ability to be resilient is what matters
  • Be excited to do this! 
  • Compounding stress
  • Be mentally and emotionally willing to fight
  • You have to have your wits about you on the run
  • T2 should be when your walk-out song starts
  • 12 rounds … every 2 miles is a round
  • Having tremendous patience 
  • Accidental distractions 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Triathlon@gmail.com

www.c26triathlon.com

www.crushingiron.com

Aug 25, 2022

Since we’re both racing and know this course pretty well, we thought we’d get it out there early so you can prepare for a few things. We start with the two loop swim and some thoughts on when to start to avoid congestion, plus when and where it could get choppy. We have an extensive look at strategy for the bike course including thoughts on why certain sections are harder than you might think. And the run course… where to be thinking about holding back. When to mentally prepare for the hill section and how do deal with the longer lonely stretch. We also talk finish line, and spectator tips.

Topics:

  • 70.3 on Saturday this year
  • Easy to forget this race almost happened in June
  • Park it and leave it
  • Thursday and Friday check-in only
  • Pro Race field is back. Men and Women
  • Get a feel for the water
  • Monona chop
  • Starting spot in swim
  • Comfortable with contact
  • T1 Energy and the helix
  • No passing zone on the bike
  • This is a “body shot” course
  • The toughest stretch of the bike course
  • Strategy for the 3 Sisters
  • Coming out on the run
  • Being too hyped out of the gate
  • Relax at the start of the run
  • Mile 6 mental prep
  • It can get cold on the run
  • Prep your special needs
  • The finish line

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

www.crushingiron@gmail.com 

 

Aug 23, 2022

Today we talk about our training for Wisconsin and explore some of the different techniques and mindsets we’re bringing to the races. We look at layering intensity in the same day, building resistance to hard stuff, and how to prevent yourself from dipping into energy reserves too early. We look at swimming long, biking hard, and running steady. We also talk a lot about ways to control your race while you’re in it and why it’s so important to focus on executing to your fitness level. 

 

Topics:

 

  • Utilizing two specific days for intensity
  • The advantages of swimming long 
  • Gearing up for a hard day
  • Becoming resistant to hard stuff 
  • Swim fitness is to bike fitness is to run fitness
  • You want to be fresh when you hit the run
  • You only gotta do it once
  • Most athletes dip into their reserves too early
  • Choosing an Ironman over a half and vice versa
  • Executing to your fitness level! 
  • Road vs. Aero Helmet 
  • Setting general metrics for your race
  • Patience and toughness and confidence 
  • Are you back or “headed back?”
  • Feeling on the offensive
  • Being solidly in control 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

 

Aug 18, 2022

Is society addicted to excitement? Today we look at ways triathletes fall off the rails and lose their way. We talk about racing as getting better and being part of your process. We also look at ways to keep things simple so you’re not so distracted with training and life. We talk about rebelling against your own ultimatums and setting realistic goals that keep you motivated rather than afraid. It’s easy to lose the moment but we believe the simpler you keep things the happier and faster you will be. 

Topics:

  • The Elephant in the room
  • Move - Connect
  • Committed to the community
  • Flailing in the wind 
  • Writing therapy
  • Time and pressure
  • Athletes giving up
  • When a date on the calendar owns you
  • Building positive momentum
  • The Race isn’t today
  • Rebelling against ultimatums 
  • Sighting practice made easy 
  • Belly fat 
  • Racing as part of the process
  • Addicted to Saving 
  • Realistic Goals
  • Giant expectations and too much pressure
  • Everyone has funks, the key is breaking out
  • How we overcomplicate things
  • It’s about simplicity
  • Transitions in life
  • Be present 24/7 
  • Eating the same things
  • Costco changed everything
  • Steve Jobs
  • Food is for the body
  • Setting up for success 
  • Predictability is underrated
  • Simple means faster 
  • Are you just looking for distraction?

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com 

 

Aug 16, 2022

High Humidity and Dew Point are your friends. Training through tough days pays off in so many ways. They are like Mother Nature’s Freebies that give you that Seasonal EPO when you need it for Fall Races. Never judge a day by the weather and find little wins in those “worst workout ever” days. Mental victories is what make you a stronger triathlete on race day. Find the good in the bad and move on. Putting too much stock in a single workout isn’t the answer. Look for effortless momentum. Racing a sum of all the days. 

 

Topics: 

 

  • Weather Adjustments
  • When the legs can’t keep up
  • Keep doing the work
  • Dealing with heat in a positive way
  • Mother Nature’s Freebies
  • Benefits of heat and dew point
  • Daily Complaining 
  • When the weather decides your attitude
  • The worst workout EVER
  • Looking for resiliency
  • Mental Victories
  • Race day is unpredictable
  • Pain Caves
  • What it takes to get it done
  • Race Day Excuses
  • Don’t Attach Yourself to any training session
  • It’s the Sum of All The Days
  • Stay Humble - Work Hard
  • Take the best and apply it
  • Putting too much stock in a workout
  • Momentum - Physical and Mental 
  • Healing or choosing to stay in a funk
  • Fake it till you make it
  • Shift your mindset
  • Effortless momentum
  • “Sorry, Coach, I was feeling it today.”

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Aug 11, 2022

So much of training and racing is mental that we went all in on it today. How to deal with doubts, heat, and feeling tired. We look at why we get tired and why often it’s as simple as breaking a pattern. How do you keep going when the mind says no? We talk about ways to be more engaged in a race, along with in-race recovery along with training methods to keep things interesting and give you confidence . . . even when it’s fleeting. Controlling thoughts and calming the mind is truly one of the greatest things you can do for your training and racing. 

Topics: 

  • Seasonal EPO
  • Phone a Friend
  • Thank the volunteers
  • Camaraderie on the race course
  • When the run gets lonely
  • Breaking lethargy during the day or race
  • Intentional Training
  • We need energy to be motivated 
  • Priority Scheduling 
  • Cat Naps
  • De-cluttering the brain
  • Find time away from noise
  • De-compress during the day
  • Let your thoughts run wild and don’t react
  • Time alone - anxiety, drinking, depression
  • How to use music during your workouts
  • Meditation to calm down
  • Heat - Mental Training 
  • You’re the only one who knows if you gave it all
  • That first mil of running can give you huge doubts
  • Trainers and gamers
  • Don’t judge your race too early
  • In Race “brain breaks”
  • Boca Del Vista Update 

Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

 

Aug 9, 2022

Today we get into the concept of missing out on life changing events. We recently read that most adults will end up spending a total of 5 years looking at your phone. And why? Probably because it’s easier than facing something that scares us. Sometimes we lose sight of why triathlon is important to us and it’s likely because we’re too close to it. Today we get into tackling life and putting ourselves out there to feel better and make things easier. Do it for yourself and be filled with gratitude. Do it because you Can. 

Topics:

  • Mike’s Decision on IMWI
  • Why not?
  • Filling Voids
  • Losing sight of the purity of why we started
  • Why wait?
  • It’s easy to forget how good things are going
  • Facing fears
  • Fear as your compass
  • Addictive tendencies
  • 5 years of your life looking at your phone
  • Racing is a CHOICE
  • Find something that fits into your life
  • The Choices we make
  • Reside in your true belief system
  • Skipping out on life changing events
  • That Louisville morning with Mike and Robbie
  • Be filled with gratitude
  • Just be happy to be there 
  • We forget because we’re so close to it
  • Attracted to panic
  • Tackling life
  • Volunteer at Ironman Wisconsin - Link: https://www.ironman.com/volunteer

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

 

Aug 4, 2022

Today, it’s cycling and what makes you stronger, faster and more efficient. How do you get there? We get into cycling blocks and why they may or may not be your answer. Do you even have the fitness to attempt one? We look at having a master plan of attack. We talk intervals and intensity and power. We look at “stress buckets” and how you have to reduce one to fill the other. We also get into a nice little nugget toward the end about the Importance of Zone 2 riding and how you can do it more effectively. 

TOPICS: 

  • August is Full On Gas
  • Alaska - Atmospheric River? 
  • Living for experience
  • Lake Tahoe memory 
  • Decision making and toughness
  • Triathlon: A giant puzzle/whack a mole 
  • Cycling: General strengths and weaknesses 
  • Cycling Blocks 
  • Understanding Stress Buckets 
  • You need a Master Plan
  • Don’t sacrifice just for the sake of it
  • In order for a block to work . . . 
  • Having enough fitness for it to matter
  • You need a big enough cake to make it work
  • Ironman is an aerobic event 
  • “I just want to hammer it, Coach”
  • Fast vs. the ability to hold it 
  • Building Aerobic Capacity
  • Master where you’re at first
  • More is often the mistake
  • If we can’t do the small things right, don’t do big things
  • The hardest work is getting all your workouts done
  • Finding Zones in your cool down
  • Efficiency is King 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

Aug 2, 2022

How do we absolutely know when we’re ready to race? Today, we look at how athletes produce non-objective expectations and why that can build unwelcome anxiety. We tend to want concrete answers, but that’s just not possible. At some point we just have to do it. This goes with many things in life beyond racing. We get into rewiring pathways to create more confidence and reduce doubt. We look at small decisions along the way in training that build confidence. We also talk about practicing getting over the little humps and how small decisions create positive momentum.

Topics:

  • It’s your journey
  • How do you know you’re ready?
  • Different stages of readiness 
  • Am I ready to execute this race?
  • Execute your best race best on your fitness 
  • Confidence in feel and pacing
  • Dependence on concrete answers
  • I want to KNOW I can finish before I start
  • Anxiety 
  • Nothing is guaranteed 
  • Sometimes the best races are surprises 
  • Chin up more than chin down 
  • Uncertainty, anxiety, depression
  • How do we know what we want?
  • Overcompensating 
  • Confidence vs. Bravado 
  • Humility in confidence 
  • Small decisions that build your belief 
  • Practice getting over the little humps
  • Don’t listen to all your thoughts, just acknowledge them
  • Small decisions create momentum
  • Let the body do what it is capable of 

Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

 

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