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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: Category: Triathlon
Oct 4, 2022

Are you truly willing to do what it takes to have your most success? This is one of our “look in the mirror” podcasts and a lot of interesting thoughts came forward. It’s easy to set goals, but it’s hard to do what it takes to reach them. We contend next year’s success starts right now, but it doesn’t have to be hard. Will you fall prey to resistance or will you have a genuine talk with yourself and do better with your time and energy? The most successful athletes have a longer attention span. They can focus on details and get pleasure from the process. Now is the time to train so you can train like you need to train when it matters. Are you upset with your performance or because you did everything the same and expect different results. Sometimes it’s good to get fed up with our own excuses. 

Topics:

  • Check out our new TRAINING PLANS for 2023
  • Building Your Attention Span Starts Now
  • Kona on the Table 
  • The People’s Podcast
  • Everyone at Starbucks making plans they don’t do 
  • The most successful athletes do . . . 
  • Getting the most out of your ability
  • Balancing your time investments
  • Getting back to and past your peak
  • Boredom: How do you fill it?
  • Who has the longest attention span?
  • 50 things half-done 
  • Train so you can train like you need to train
  • Knowing and understanding your weaknesses 
  • Beating Resistance 
  • Motivation FOLLOWS movement
  • The War of Art
  • Engagement 
  • HRV
  • I wasn’t sick, I wasn’t fit . . . 
  • Are you annoyed with THEM or YOURSELF?
  • Why are we really upset with our performance?
  • Get fed up with your excuses
  • Firing on all 3 cylinders 

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com 

www.c26triathlon.com

www.crushingiron.com 

 

Sep 29, 2022

After your big race always comes the million dollar question: What can I do this off-season to be better next year? It can be a confusing time and it’s easy to think crushing things is the way to get faster. But today we look at an approach based on developing skills along with getting your mindset in a place to work on things you’re not good at OR don’t like. The off-season is a great time to give yourself time while looking at the goals after the goals. Things that used to work might not work anymore and you can find yourself in a perpetual loop where everything remains the same. Maybe it’s as simple as developing patience for your training. Building in a way that feels good and reclaims your body. Get better while feeling good and rekindle that passion. 

Topics:

  • Muncie Preview Podcast #65
  • Kona Preview Coming 
  • Turts and Scarfs and Turtlenecks 
  • Wild time of the year
  • Goals before goals
  • Professionals vs. Age Group Comparison
  • Periodization
  • Fast — Then Far?
  • Far — Then Fast?
  • Caught in the seasonal training loop
  • Partial Choice Weeks
  • Structure and Flexibility
  • Faster vs Being stronger
  • Skill development
  • Training in a way that makes off-season-sense 
  • Different courses demand different training plans
  • Working on things that you’re bad at 
  • Sacrificing future gains
  • Patience 
  • Maybe it’s a good time of year to work on what you don’t like
  • What used to work, might not work anymore
  • Things change, stress changes
  • Get in the ballpark becomes get to the ballpark early
  • Beauty Parlor Analogy . . . 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron@gmail.com

 

Sep 27, 2022

Ironman Chattanooga was a poster child for the challenge of being prepared for race day. The fast swim lulls you to sleep, then the rain on the bike, and hot and humid sunshine just in time for the run. We talk about different things that went wrong for a lot of athletes and how it can be prevented in training. We also go into pacing and how to practice it in training long before you blow up on the race course. We look at swim safety and why most theories don’t work. Training by and understanding effort and why it’s so important when your race plan goes to sh*t. 

Topics:

  • Lessons From Chattanooga 
  • Trying to figure this sport out
  • Plan A, B, C, and Platinum
  • Bike course harder than you think
  • All Ironman’s are HARD
  • How Ironman Brand Pitches “Easy”
  • Anything is Possible . . . if you work at it
  • Swim Fast equals free transition
  • Having a Healthy Respect for what “could” go wrong
  • Ironman Swim Safety
  • Forcing a slower start
  • Taking races seriously
  • Training your swim to start fast
  • Getting your body accustomed to race pace
  • How to be appropriately prepared
  • Don’t try different pacing on race day
  • Nothing is in your control
  • Training by Effort
  • Pace -Sometimes you just gotta take it or leave it
  • Learning and extracting from proper pacing
  • What did you learn from your race??
  • Act like a professional
  • Negative split mentality
  • Kenyan Shuffle 
  • 13 minute miles

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

Sep 22, 2022

It’s not the end of the race season, but today we answer questions from you and take a closer look at how you can truly get better this off season – along with tackle the comedown after your big race. We look at strength training and how it should compliment your goals, how to ease expectations after an injury or a funk, and how to strip training down so it is something you can look forward to. We joke about finisher shirts, discuss which bike you should be riding and when, and look at the importance of building lateral stability by either strength training or hitting the trails or mountain/gravel bikes. This is a good reminder that we have to be flexible and everything can’t always be “on.”

Topics:

  • Chattanooga 
  • Finisher Shirts 
  • Which bike to ride and when
  • Q4 strategy
  • How much are you in aero?
  • Run on all surfaces 
  • Lateral Stability
  • Creative aerobic work that keeps you engaged
  • Swim Cool Down? Worth the time?
  • Easing expectations after burn out or injury
  • Keeping yourself in a funk?
  • Stripping the training down
  • Strength training should replace intensity
  • Strength training paired with swimming
  • Body weight vs. plates and bars
  • Transitioning post race
  • Try to be a Type A- or B+ athlete
  • December Rules
  • All of this is on a continuum
  • When failure to plan is good
  • Flexible on the F*ck-around
  • Mind tricking yourself
  • Internal rebellion 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

 

Sep 20, 2022

Sooner or later, your top priority will be your health. Don't take it for granted.

Today starts with a question from the group on how to get out of a funk. We hear that a lot and today we get into the best ways to make make this sport something you really look forward to. We talk about the dangers of setting expectations and focusing on the “fast” part of endurance racing. We look at the “I can’t wait to…” endless cycle of getting out of the moment. We talk about what will truly get you to the start line with confidence. Choose to be present and energized for what comes today. And Just. Get. Healthy. 

Topics:

  • Check out our Ironman Chattanooga preview - Episode #515 
  • How to get out of a funk
  • Goal Setting
  • Energized and Motivated 
  • Setting Expectations
  • Why set expectations?
  • “I can’t wait to” 
  • Most athletes have no business setting time goals
  • Short term health goals
  • Just. Get. Healthy.
  • Choosing to be present
  • Choosing your own quality time
  • Fast is the “glitzy” part
  • It’s all about health and strength
  • Taking your wins
  • Confident and content going into a race
  • Turnovers - Trying to do something you’re not capable of
  • More intimidated by the work you haven’t done than the race
  • When you “can’t wait” to get to a simple workout
  • Winning is Daily
  • Don’t crush yourself for one day of training
  • Make a commitment today
  • Wisconsin Camp and Race Plan combo

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com 

 

Sep 15, 2022

What did we learn on the coaching from Ironman Wisconsin? Turns out a ton. We take a close look at the avalanche of energy and how it impacts a race. We look at why the swim is so important for the rest of your race. Especially on a course like this. We also talk about how to peak at the right time for your race. There’s nothing worse than training too hard and being burnt out way before you get there. We look how bad form on the run makes you work harder to go slower. We talk about overtraining on the run. We look at hills and the nutrition crutch. Having a plan B, C, D, and E.  In races like this, it’s not usually about how fast you go, but how little you slow down. 

Topics:

  • Del Boca Vista Dedication
  • Responsible, synergistic, thoughtful FB Group
  • IMWI was brutal, but . . . 
  • Willpower and strength
  • You only gotta do it once
  • When 12 Rounds turns into 20
  • Mentally and Emotionally fresh
  • How deep can you go?
  • There’s no easy race
  • The tension of Perfect conditions
  • Zone 1 Physically and Zone 6 Mentally
  • Burnt out too early
  • Running Easy on Hills 
  • Bike and Swim your way to great run shape
  • Losing your race in the swim
  • The avalanche of energy exposure
  • Fatigues makes cowards of us all
  • Holding form with fatigue
  • It’s about how little you slow down
  • Obsession with speed
  • Tempo and Hill work 
  • Clothing choice Mistakes
  • Was it really nutrition?
  • Having a Plan B, C, D and E
  • This sport is so great because it’s so difficult
  • Critical thinking . . . 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

Sep 13, 2022

It wasn’t as much of a race as it was a battle of attrition. Today, we break down Ironman Wisconsin from the beginning of the swim through the brutal bike and the dark and lonely run. The emotions on this day were all over the map and we share stories from on the course and the spectator perspective. Roughly 1500 started and 1020 finished. No one expected that weather at Ironman Wisconsin, but it turned out to be one for the ages. 

Topics:

  • Perfect Saturday, brutal Sunday
  • The morning and swim line up
  • Mental preparation and finding a reason
  • The anatomy of the water 
  • The crowds in the rain
  • Staying warm 
  • Transitions take on a new meaning
  • Going to dark places and losing hope
  • The “new” stick on the bike
  • Wet and bumpy roads, cold riding, high winds
  • Getting through the loops
  • Volunteer toughness 
  • Nowhere to find speed
  • Why that bike course was so Demoralizing
  • The bumps and the breaks
  • Twilight Zone feels 
  • The Last 10 Miles of the bike 
  • The Last 2 Miles of the bike 
  • T2 and temptation
  • Coming out on the run
  • How do you run a marathon after that bike?
  • Aid stations and volunteers 
  • The low spectator vibe 
  • Camp Randall run
  • The dark run path and chilling wind
  • The late struggles 
  • The finish line

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

 

Sep 8, 2022

How do you react when something doesn’t go your way? Today, Coach Robbie shares a very personal story about his sobriety and we tie it into things that can shake us up in a race. We can train well, taper perfectly, but something unexpected always seems to pop up on race day? How will you handle it? How can you get your mind straight, re-focus and turn it into a positive. We’re out there on our own and we need to find a way. 

Topics:

  • No weigh in 
  • It can ll go perfect, but on race day . . . 
  • Picking up the right Drink
  • Is there vodka? 
  • A point in the race where something kicks you in the gut.
  • How do you flip the script?
  • Don’t hold onto bad things
  • Digging deep to find a way
  • A moment is a moment
  • What the why behind the why it happened?
  • Practicing resiliency 
  • Laugh it off 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.C26Triathlon.com

www.crushingiron.com

 

Sep 6, 2022

We’re both racing this week at Wisconsin and we talk about what’s going on in our heads. We take a deeper dive into taper and look at what it should be feeling like. We talk about how to know if you’re peaking, how to keep the pop, and what not to be focusing on. Less than a week from Wisconsin 70.3 and Full… but this translates to everyone who has a race coming up this Fall. Handle your Race Week smart.

 

Topics:

 

  • Mike’s fading blog
  • Softballiing Your Race
  • Taper Adjustments
  • Taper workouts feeling like a chore
  • Hay’s in the Barn?
  • Signs of Peaking
  • Feeling Recovered
  • In-session performances
  • Comparing workouts effort/HR/Watts
  • Can’t let your body forget 
  • Pulling back
  • Taper workouts that feel like shit
  • Intensity on race week
  • Priming the workout
  • Staying game sharp
  • What do you need to feel like today?
  • Keeping the pop

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26Triathlon.com

www.crushingiron.com

 

Sep 1, 2022

You’ve come this far, don’t confuse “getting fresh” with being lazy. Taper means so many things to so many people, but today we look at the best ways to approach taper, both mentally and physically. We talk about everything from how to handle your workouts, to packing, and mental roller coasters throughout taper. We look at phantom pains, visualizing and a gradual recovery. We also talk about your plan when you GET to the race so you can stay focused and on point. Stay in your zone, don’t let the body shut down, and get rid of as much life stress as you can. 

Topics:

  • Walk Out Song 
  • Phone music and video 
  • 70.3 and Full Taper 
  • Athlete Guides 
  • Right and wrong decisions in Taper 
  • Taper is in Pencil
  • Feel sluggish? 
  • Mental battles
  • Staying in your zone
  • Save your energy
  • Get Fresh Gradually
  • Don’t remove intensity
  • Fresh But Prime
  • Adjusting best case scenarios
  • Feeling the feeling of being fresh
  • Letting off the gas can be dangerous
  • Rationalizing TOTAL rest
  • Don’t let the body completely shut down
  • Remember what it’s like to feel fast
  • What life things can you do to remove stress?
  • Clear your plate 
  • Train, THEN be lazy
  • Have a plan when you GET to the Race
  • Pre-Race Haircuts
  • Laying out your stuff
  • Pack what you REALLY NEED early
  • Removing stress but staying focused
  • Start visualizing
  • Make your list
  • Panic turned into fun
  • Mind shifting practice
  • Meditation in motion
  • When we dial in physically but not mentally . . . 
  • Humble Reminders
  • Set yourself up for success

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

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 

 

Jul 28, 2022

There’s a lot of good stuff in the weeds of today’s listener questions. Today we get into simplifying a complicated sport, timing mats, and if we’ll do Musselman some day. We also look at DNF rates across the sport, and why they seem more prevalent. We also give strategy for the Ironman Wisconsin bike Course, talk about ways to beat burnout and Ironman Blues, along with Kona 2023 and why Robbie’s son Hayden is a fan of Kristian Blummenfelt. 

Topics:

  • What’s the Future?
  • So much confusion in this sport 
  • One person’s simple is another’s complicated?
  • When will Mike and Robbie race Musselman?
  • Timing Mats at Ironman
  • Mike’s second biggest fear
  • DNF Rate at Lake Placid. Reasons?
  • Everything is a short cut
  • Under prepared, or over trained?
  • How Do I change my “Lazy Race Swim?”
  • Bike Strategy for Ironman Wisconsin
  • Relaxed Brain, engaged body
  • Get through the hills . . . 
  • Burnout and Ironman Blues
  • Do you need something BIG to get you out of bed?
  • You chose triathlon, it didn’t choose you.
  • Kona Is Back in 2023

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jul 26, 2022

A lot of things go through your mind with an Ironman approaching and today, we go through Mike’s big “test” weekend from Wisconsin. He talks about why he’s waiting to decide and how close he is to pulling the trigger. We also talk about Ohio, which turned out to be a tough swim, then dive right into a “tough love” session about swimming and how you can be more prepared to race. We break down tons of in-race issues and decisions you can make to race better along with question why Ironman is always trying to make the swim seem “easy.” Be mentally and physically ready to race by exposing yourself to what it’s going to take on the course. 

Topics:

  • Social Media Lurkers 
  • Ironman Mike?
  • Being prepared 
  • Responsible and Objective Decision Making
  • The 24 Hour Mood Swing 
  • Are 70.3’s the most popular distance?
  • Ironman used to fill up in one day
  • Do you need big goals hanging out there?
  • Bike Effort 
  • Ironman Wisconsin course discussion
  • Does the course you’re doing excite you?
  • The feeling you’ve been missing
  • Ohio 70.3 post-race 
  • Swim at Ohio
  • A firm reminder to take the swim seriously
  • Ironman’s impossible goal of making the swim “easy” 
  • People just don’t take the swim seriously, until they’re in it
  • The difference between scared and mad voice 
  • Why mass starts are safer 
  • The swim mirage
  • The trend to make everything “seem easy” 
  • Way too many opt out choices today 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com 

www.c26triathlon.com 

 

Jul 21, 2022

Everyone wants to talk about diet, hydration, and sleep, but what about feeling connected to life, training, and purpose? Today, we look at how connecting, not only to others, but to your body and true desires can give you the lessons you need to be successful in sport and life. We get into how to approach training with the idea that you’re on the verge of getting sick. How to approach fatigue and the feeling of illness coming on. We talk about the importance of minimal effective dose and why that’s so important for the long run. If you want to go fast, go alone, if you want to go far, bring other people with you. There’s a lot of power in walking away from something that is done versus continuing to add more and more layers. 

Topics: 

  • Asking for help
  • Pride in being too independent
  • We don’t want to be seen as weak
  • Knowing just enough to be dangerous
  • Are you filling or digging holes?
  • Doubling down on anxiety
  • 15 hours that turns into 20 or 30
  • Stepping away from the grind
  • We’re so busy we don’t know what we’re doing. 
  • Over committing
  • The power in white/negative space
  • Free time is awesome
  • Truly wanting to get back in it 
  • Doing a sprint, oly and 1/2 before you do a full
  • Overreaching
  • Never “succeeding” enough 
  • Minimal Effective dose
  • Great is the enemy of good
  • “Epic” Burnout
  • Treat your workouts like you’re on the verge of getting sick
  • Pay attention to your body
  • Just Do Enough  

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

 

Jul 18, 2022

This is our 600th podcast, but there’s no fanfare… we just keep showing up. We started doing only Monday and Thursday, but sometimes that didn’t always work out for us and staying too regimented could made us lose steam. Be flexible, recover, do what’s right for the long-term growth. Today we dive into mid-season training and how tough it can be to stay motivated when you might not be seeing a ton of progress in the heat. We look at ways to find the little wins that keep you going toward the big goals. We talk about subtle clues, and training relative to how you feel. Also talk about ways to reframe your days off and maximize recovery days. We do this to be healthy and happy, so learn to appreciate how triathlon is helping you on a day to day level. 

Topics:

  • Heat, humidity, dew point
  • I feel great . . . I feel like sh*t 
  • Resiliency and how it matters 
  • Tolerating hard environments
  • Increases: Temps, humidity, stress 
  • Frustrations triathletes feel right now
  • Future Tripping - make it work for you.
  • Subtle clues that you’re getting better and stronger
  • Seasonal EPO
  • Summer volume = Fall Gains
  • Relative Training
  • Ebb and flows of the summer 
  • Reframing your days off
  • Maximizing recovery days
  • What do you do to recover?
  • Optimistic thoughts and finding nuggets to keep you going
  • Hanging tough and aim low 
  • Exhausted?
  • Little positive thoughts that build up
  • Detach yourself from swim, bike, run 
  • Win your personal lottery - Finding that lost $20
  • Spice things up
  • Breaking rigidity 
  • Get on a kayak or hike
  • Don’t get to a point where you resent this sport
  • No such thing as perfection 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

 

Jul 14, 2022

How much are you learning during training? Today we talk about the connection between training and racing. 

We really get into race execution and strategy and how workouts should prepare you to make the best decisions when it matters. Are you a trainer or gamer? The most “trained up” don’t necessarily make the best tracers. It’s all about execution on the race course. How will what you’re doing now affect you later? Both in training and racing. We also look at 3 types of training athletes and break down the type of athlete that races the best. 

Topics:

  • Breathing 
  • Swim Starts 
  • Run warm up when it’s hot
  • Caffeine and Heart Rate
  • Brick Workouts
  • High HR at the bike start
  • High HR off the bike 
  • Different Heart Rate Circumstances
  • Systems checks on the daily 
  • Practice slow brick starts 
  • Difference between Pros and Age Groupers 
  • Is what I’m doing now gonna let me do X, Y, Z in the future?
  • Great time of the year to plan
  • Realistic Tri Calc entries
  • Old People Golfing 
  • Fast Mistakes 
  • People want to talk about data more than execution
  • Sprints and Olys can be more forgiving
  • Long Course Racing - You don’t get a pass
  • Execute a session to your ability
  • Trainer Not a Gamer
  • Racing is a work of art
  • How much are you learning in training?
  • Great indicator of thoughtfulness in training
  • 3 Types of Training Athletes
  • Hope isn’t a strategy
  • The type of Athlete that races well
  • Be in the moment 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

 

Jul 12, 2022

Today we revisit our why and how it can be difficult to keep the right perspective on why we do hard things. For a lot of people “easy” is the new “right” but triathletes take the hard route. The mind will give out before the body and there are hundreds of triggers telling you to stop or quit. The “told you so” folks are always out there. This has to be your journey and there’s a lot more reward from choosing the tougher path. Don’t be afraid to fail. Throw yourself to the elements and be alive. 

Topics:

  • Early morning coffee prep
  • Forgetting your watch . . . . 
  • Pain as an ally 
  • Triathlete Island 
  • This is our life to craft
  • Missing our primal pursuits
  • Training is what we do to figure things out 
  • Exploring our boundaries 
  • Why do you do it?
  • The body has to move 
  • Figure things out and find life
  • Easy is the new “right” 
  • The “told you so” folks
  • I just want to feel good
  • I do this for myself
  • Easy comes from doing hard things
  • Isolation comfort zone
  • Safety over freedom 
  • Afraid to fail 
  • Avoiding the elements 
  • The mind gives out before the body
  • Neuromuscular connection
  • Controlled soft
  • Protecting ourselves 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com 

 

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