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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: January, 2023
Jan 31, 2023

Whether you’re a seasoned triathlete, or a beginner, there is a ton of great benefits from racing and training for Sprints and Olympics, and this cast will load you up. Today we talk about smart and healthy training as it applies to Sprints and Olympics, but it also translates into everything you do in this sport. We get into proper builds, looking at your month as one block of stress, spreading out stress to get more, accumulated fatigue, pacing and aerobic base. We also look at the importance of keeping training fun and learning every day. Training shouldn’t crush your body and spirit, it should be a path to getting more energy and enjoying life. Get serious about having fun and get much better in the process. 

Topics:

  • Your first Sprint? Beginners in triathlon
  • C26 Development Packages for Sprint and Olympic Racing
  • C26 Mentors
  • Why people get into this sport
  • Short courses are a different beast
  • To be your best, you need Aerobic Base
  • The first top to Community
  • The Best Athletes continue to build in Zone 1 & 2
  • Increase your ability to be available
  • If you hate running, you’re probably running too fast
  • Not doing anything stupid will give you big gains
  • Train to the shape you’re in
  • How efficient do you move?
  • Movement matters
  • Focus on building your cake/skills
  • Don’t fight it, let it flow
  • Understand your body
  • What feels good??
  • Establish a steady, progressive routine
  • Confidence/Faith/Patience
  • Pacing is Racing . . .and training
  • Look at the entire month as a block of stress
  • Spread out stress points
  • Once you get it rolling . . . 
  • The billions of benefits from endurance sports
  • Accumulated fatigue
  • Learn every day
  • Overanalyzing . . . 
  • Keeping it fun
  • Get serious about having fun
  • Don’t burn out and fad away
  • Watch ITU racing 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 27, 2023

Today we talk about the power of relaxation in swimming, on the bike, and while running… Oh, and skiing too. Mike skied for the first time in 30 years this week and talks about what he learned and how it can be applicable to triathlon training. Tense and anxious athletes never perform their best and we look at the power of slowing down, staying with the program and trusting the progression. We look at how we can dig holes over and over without making progress. We talk about leaving something in the tank physically, but also mentally and why that can derail your best intentions. Get out of your own way and stop making everything harder than it needs to be. 

Topics:

  • Snow Days
  • Checkbooks - wrong dates
  • Order some C26 Gear and get a personal note 
  • Mike’s skiing analogies for triathlon
  • Patiences and presence 
  • Doing it without thinking
  • Being tired and fatigued and stopping ahead
  • You can work through it, but . . . 
  • Digging out of your own hole
  • Stop seeing triathlon as a trend that stops every year
  • Straight up - Be present
  • Don’t TRY so hard
  • Watch others that a good
  • You can make up ground 
  • Where to look when you’re riding a bike
  • Zoning out and missing the exit
  • Allocating mental energy
  • Talking but not doing the work
  • Controlled falls 
  • Fighting and flailing the water is not as fast
  • Skipping the progression
  • Looking forward to what’s next
  • You can’t skip steps
  • Burned out
  • The real work is not flashy
  • The smallest returns from doing too much
  • Quiet Quinn’s progress 
  • The desire and obsession for NOW
  • Leaving something in the tank, mentally
  • You fail because . . . 
  • Running into a brick wall over and over
  • Getting out of your own way
  • You are the most complex part of training
  • Unwinding the Christmas lights 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 24, 2023

More great questions! We get into the importance of training outside when you have a chance and dropping the interval ride. We look at safe goals, stretch goals, and if you should even have goals . . . especially when they associate with a race. We talk about the future and what kind of times we may see. We look at the excitement surrounding Ironman Races. We talk about velodrome training. What to do if you hate running. Swimming with a faster turnover, and/or getting stronger in the water. Is 10 push ups a goal? And last but not least, the secrets to good running economy. 

Topics:

  • Running in the cold
  • January is almost over, get your shit in gear
  • 2 Athlete themes
  • “Done with Winter”
  • “Need interaction with people”
  • Best process for setting goals
  • Safe Goals vs. Stretch Goals
  • “Race Times” are sketchy goals
  • Get up - - - Do something hard
  • Self Care as an attainable goal
  • 10 push up goal?
  • The importance of less attractive goals
  • Hayden’s favoritisms hockey teams
  • What kind of times will we see in 25 years?
  • Building your resume of accomplishments
  • Recovering Total Immersion Swimmer
  • Swimming and faster turnover
  • Aerobic means WITH oxygen
  • Has Ironman flipped the shark?
  • Training outside
  • Developing good run economy
  • Veledrome Training
  • Salt Water prep
  • When to tune up for a Sprint or Oly
  • I hate running
  • But I like trails
  • Lactate Testing for Age Groupers
  • Short workouts worth it?

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 19, 2023

Great questions today! We look at starting from scratch with a Sprint and moving into an Olympic. We look at first time 70.3 nutrition and gear needs. We look at marathon training along with swim and bike. Do you hit your hard rides on the trainer or outside and how to keep intent of the workouts in mind outside. We talk about sweat tests and how they help you with nutrition. Mike and Robbie discuss their differences and how they layer into a joint philosophy. We discuss the differences of coaching women vs. men. And also get into how to work weight training into your triathlon training schedule. 

Support the podcast by getting some gear right here -->> https://c26triathlon.com/c26-store/

Topics:

  • Trail running in snow/sleet
  • Creatures 
  • 1st Sprint, no coach?
  • Should I get a coach early in my triathlon career?
  • It’s harder to unlearn bad habits
  • Marathon training with cycling cross training
  • 5 Plus Days of Running
  • Hard rides. Should they be inside or out?
  • The keys to bike handling
  • Staying true to the integrity and intent of workouts
  • First 70.3. What’s essential gear?
  • Go internal vs. External
  • First 70.3. Nutrition 
  • Sweat tests
  • Running when coming off an injury
  • Swimming: Catch Phase and hip drive
  • Weight training - Recovery and running 
  • Pairing training with heavier weights
  • Mike and Robbie’s differences in philosophy
  • Coaching women vs. men 
  • Differences between people
  • Testosterone 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 17, 2023

Most of us are caught in the middle of a season. Far removed from our last big race and a ways out from our next. Add the tough weather and short days and this becomes a challenging time of the year. Today we look at ways to make the winter more enjoyable and find ways to actually FEEL GOOD on your way to a great season. Don’t make everything hard. Find the sweet spot and learn to respect your energy reserves. There can be an erosion in motivation right now, but changing your mindset can help energize. Find your long term purpose. Understand where you’re at and master that place before digging too deep of a hole. Everything gets easier when the sun comes out and you’re around other people. Make good decisions and find a place that builds momentum in small increments. When in a struggle between ego and self-doubt allow yourself to be successful, it’s just a matter of when. 

Topics:

  • Never judge a day by the weather
  • Get your ass out the door
  • Making good training decisions on the daily
  • Feeling great one day, like shit the next . . . what’s up??
  • We’re all caught in the middle of a season
  • Find ways to embrace the darkness
  • Turning inside to understand how you really feel
  • High burnout rates and not being that statistic
  • The “forced nature” of inside workouts 
  • Grab you some sun
  • The challenges of you alone against the world
  • Erosion of motivation
  • Strava-noia 
  • Don’t try to out-happy happy 
  • Too much intensity??
  • Master where you’re at now
  • We need more nature 
  • Just feel better 
  • It’s just a matter of when
  • Top off your energy reserves
  • Allow yourself to be successful
  • We want it ALL right now
  • Ego vs. Self-Doubt
  • An inch is a cinch 
  • Our gear is like hot sauce 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 12, 2023

Are you paralyzed by the thought of perfection? Why not fire before you aim, then adjust. Try it now. Try something New. Find Fun in the Adventure. Today, we look at ways of combatting the desire to be perfect and being trapped in old comfort zones. There’s a lot of fun to be had in life, and that should run through every fiber of your training. So many of us get caught up in today’s result rather than looking at the long term arc. Anything worthwhile in life comes over time. Progress is the goal, not perfection. Be flexible on the f&ck-around. Part of this cast was inspired by the book, "Ready. Fire. Aim."

Topics:

  • Check out Our Gear. It's a great way to support the podcast! 
  • Where is the problem originating?
  • Perfection can be paralyzing 
  • Progress, not perfection
  • Erasing the black smears 
  • Combatting the feeling of being perfect
  • Perfect health, but stairs make you out of breath
  • Ready Fire Aim
  • Racing shouldn’t hold you back
  • Train to be healthy and create structure
  • Aim for the micro gain
  • It’s hard to trust anyone these days
  • Go with your gut
  • The “you shouldn’t try anything” message these days
  • Mikes weigh in mistake
  • Trapped in the old comfort zone
  • Having fun is so underrated
  • Having fun and using sport to do it
  • Master where you’re at 
  • Try to fail
  • Flexible on the F&ck-around 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

 

Jan 10, 2023

Today is about getting faster by using less energy, better form, and being efficient in training and racing. We look at movement in swimming, cycling, and running to help you find your best techniques — and how you hold that technique for longer periods. Now is a great time to work on movement and perfect what is best for your body and skill level. We get into how swimming with paddles can help you find that feel for the water, along with talk about how to have a better feel for your pedal stroke and run stride. The goal for racing well: Be fit, be fast, hold form. 

Topics:

  • Best way to support podcast: Get some gear
  • Building good habits
  • The movement phase
  • Good energy vs. Energy sucks
  • Your best days are not behind you
  • Fluid and strong vs thrash
  • The better you move, the less energy required
  • Dedicate time to moving correctly
  • Why practice terrible form?
  • Running cadence in Ironman
  • The water is moving and moves you
  • We don’t forget how to run
  • Be fit, be fast, hold form
  • Swim paddles - back and forth
  • Know why you’re using tools
  • Paddles help you create feel for the water
  • All I have is Zone 1 and Zone 5
  • Similarities of all movements in triathlon
  • Neuromuscular connection 
  • Be the best version of who you are 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 5, 2023

Most of us wake up and look at social media to subconsciously judge ourselves against others. And worse, it’s usually their finest moments. Today, we talk about the comparison and complacency traps, but mostly about how to stay out of them. We look at the power of setting audacious goals. We look at Insecurity vs. Ego and why belief should be a tool not a strategy. Society has trained us to want it all now, but there is really only one path to getting better and that’s repetition and hard work over time. Next time you get a chance, choose to train in the rain or cold or hot or whatever will make you stronger so that you can put your “effort skills” in the bank.

Topics: 

  • Turning Life Around
  • Change is constant
  • Comparison kills, Complacency Kills
  • Taking a leap of faith
  • We want predictability 
  • 12 months to ripped abs
  • It’s not hard to “keep” a body after a while
  • 8 minute ramp tests . . . 
  • Insecurity vs. Ego
  • What’s best in the long run?
  • Pick the worst conditions
  • Best Time or Best Effort?
  • You can put effort in the bank
  • You don’t have to win the year today
  • We want it all now
  • Getting better with repetition
  • Cold hard secret for getting better
  • Have an audacious Goal
  • Belief is a tool

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 3, 2023

Today is about locking in on the concept of getting just a little better each day. We talk about how the process of improving is the main goal and how locking yourself into a race performance can backfire and snowball in the wrong direction. We look at being flexible and making decisions that keep things moving the right direction. Also, not overshooting realism in training and in life. Clear the deck on the daily for better performance. Don’t lock yourself into the idea that racing is the purpose. Building a little bit each day gives you the confidence and perspective to set yourself up for a good season. Go the Opposite direction from Tri-Calc. 

Topics:

  • Proceed with caution
  • New year, new offices, new goals
  • Over-shooting Realism 
  • Attaching ourselves to one thing
  • Don’t waste time between time 
  • Adaptable and Flexible
  • Honing Apathy 
  • Accepting Emotions for what they are 
  • Having perspective on commitment
  • Defining ourselves into a box
  • Putting it out there as an excuse 
  • People quite because they don’t want to know the answer
  • Clearing the deck for better performance
  • Putting yourself out there bare naked is hard
  • Distancing ourselves from being just a triathlete
  • The opposite of Tri-Calc
  • We act like we’re in control
  • Building cars
  • The inflexible athlete
  • Have more fun
  • Hayden’s First Pro Hockey game
  • The evolution of excuses 
  • A race is Not Your Purpose
  • Mike the Lion Tamer?

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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