We talk the best Z1 and Z2 ratios for the off season. We look at Training for unique races like the Triple T. We get into the best ways to attack ultra run training. We talk the loss of swim feel and the way to get back in the groove. Losing weight for performance or health? Time to upgrade your bike? Prepping for cold water swims. How to learn from under performing in your race. Plus a little MLB and Pete Rose.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Now is the time to look deep inside and figure out where you want to go, what makes you happy, and how to find love of the process. We look at the post season mindset and investigate how what we learned can be a catalyst going forward. What do we really need to work on? Strength, endurance, overall health, attitude, our why? We also talk about how just sticking around and staying in the ballpark can make you a completely different athlete next season. We are often too deep in the inertia to realize how far we’ve come and how this sport and training has made us stronger and healthier people. It’s a time to reflect, appreciate, and keep moving forward.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Success and getting better takes the ability to be willing to fail along the way. We can play it safe, but we’re training for Ironman, not SoftMan. On the other hand, it’s just a race and we pay to do this, so let’s take some chances? Have a plan, then a back up plan, and a back up plan for the back up plan. Roll with what’s in front of you. Quitting isn’t an option. But “giving in” on the course is the real demon. What are you going to do when things aren’t going your way? Figure out a solution, or give in? What should you be visualizing fifer a race? Easy and hard are not paces, they are efforts.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
If you thought we would have a big celebration for #800, you are absolutely right! Today, we talk about how doing hard things like triathlon can be fun, even when they’re not on the surface. We look at defeating race anxiety, lowering expectations while still performing well, fr-framing fun and what that means inside a race. We talk about respecting the distance and creating a healthy amount of fear no matter how confident you are. We look at the power in embracing the mystery, finding wins in figuring out the process. We talk about brining solutions and not problems into your life. Raising your mental game, breaking through the comfort zone, different levels of pain tolerance and if what we did was really hard or not. Celebrate 800 podcasts by shifting your perspective.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Want to race better? Master the principles in this podcast.
Today, we look at what’s really important for long course triathlon. The ability to hold form and effort over a long period of time. You can make it rocket science if you want, but the principles are pretty easy. Don’t break down. But how do you get to that point? We talk about how to get there and nail the omnipresent philosophy of: It’s not how fast you go, but how little you slow down.
We look at how fatigue masks fitness, how it’s important to test with fatigue, holding form when you need it most and the the real concept behind being “strong” in triathlon.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Are you too hard on yourself? Today we look at the challenges of consistency and commitment to racing and living free. It’s easy to burn our consistency matches by layering pressure on the daily. There are so many distractions and experts in the world, but ultimately this comes back to us. What works, what doesn’t, and how do we keep moving the right direction. We all have more potential than we think and sometimes it means taking a shot at breaking through your own Roger Banister 4 minute mile wall. Seeing and feeling it for yourself. Pressure is self imposed. Race and live free.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Today, we give you a little food for thought on day to day nutrition and race fueling. We sort of explore the traditional triathlon thinking process and ask if you’re really doing what’s right for your long term health. We get into how to think about what’s working and how to recognize what’s not. On some levels it’s complex, but it can be really simple if you start putting yourself first in the equation. We talk about fitness over nutrition and how to build your body for long distance triathlon. We get into glycogen, fat oxidation, and ask if training your gut is really a logical approach. We look at bonking, periodizing carbs and ask you to think about how you’re fueling and if it really makes sense. The modern diet is filled with synthetic ingredients and proving to be a failure. Are we as performance athletes falling into the same trap?
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
We go deep into what was Ironman Wisconsin and 70.3 weekend in Madison. C26 had a great showing again with over 40 athletes racing and a 2nd place tri club performance in the 70.3 and 4th in the full. Stay tuned for a deep dive into race fueling.
We talk about why the perfect weather wasn’t exactly perfect. We look at the two loop swim challenges and why it takes more out of you than you think. We get into the bike and the constant need to be engaged. The challenges of the roads, the terrain, and the wind. We get into the bike and the course changes along with why it can sneak up on you. Then, there is an intense discussion bout Ironman Nutrition. We dive into sodium, carbs, sugar, and water and ask the question: Are most of us taking in too much? There are a lot of schools of thought and we explore why so many people have issues with their nutrition on race day. It’s a long one for us, so if you stick around till the end, we’ll be impressed.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Looks like it will be cooling down for the weekend and today Mike and Robbie walk through what that means if you're racing. If you handle the little things well, the weather may just turn out perfect for your needs. But, if you're cold and don't fuel, hydrate correctly, it could be an issue.
We go through how to handle the morning swim, including when to put on the wetsuit, we'll take you into transition and out on the bike course with the right clothes. Then we'll look at the run course change along with how what time you finish the bike will make a big difference in how you should address the run.
For more insights on Ironman Wisconsin, please see these interviews with 3 of our coaches who were on the podium last year at Ironman Wisconsin:
Erin Koerner: https://youtu.be/B0VByQ_cTBM
CJ Castle: https://youtu.be/gXu32A5-0LA
Parker Watt: https://youtu.be/jj5w6RRcp_Q
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
We start with the pros and cons of the new Ironman Chattanooga bike course. We look at whether or not these courses are really that crowded. We talk unorthodox training as a strategy for health and long term enjoyment of the sport. We also look at Ironman branding and our C26 community. We get into the challenges of late and early season races. We talk about finding what you really like and how that can be the fuel. And we get into getting better in the off season. What are the goals, and how do you make them work.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
The heat is back but the stress never left and it’s a good reminder. We talk open water swim and your pace and if it’s right and if training in the pool is better than OW. Are you wiped out or just fueling poorly. What happens when you face the Training Peaks Hell Week Council? Are metrics making us lazy? Maybe you just need to open up your legs. The most important variable when it comes to volume and or intensity. Re-testing your run, plus, will Chattanooga have a new bike course? If so, what do you do?
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Focus on the details is very important when it comes to your race, but what are the right details? Today, we get into the “no man’s land” of training. Pre-race planning, effective taper, and post race discoveries. Data can be important, but obsessing over collecting information has nothing to do with racing well. How are you using your data, and better yet, what are the major things you need to nail down before you go on to the minors? What are you going to do if something goes wrong in a race? How can you make this race feel easier? Data is like the ingredients for a recipe, but how you put them together is the most important part.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
The inaugural IM Louisville 70.3 kicked off with a bang and we have an on location report. We’ll talk about all the expectations and the realities and how they turned this into an even better experience than we predicted. The slow swim, the “fast” bike, and the challenging run. Everything’s on the table including the business acumen of the infamous Love Boutique.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
C26 is in Louisville in big numbers and today Coach Robbie joins from the Omni Hotel lobby to talk about the vibe for Louisville 70.3. We talk about the swim potential, bike strategies, and the run challenges. We also talk about how to lead up to your races without getting drained so you can leave it on the course. We’re also joined by C26 Coach, CJ, who is racing Louisville. He gives us his insight into how he’ll be tackling the bike course with HR and Power. We also hear from C26 athlete Brian Snell who just finished Lake Placid and will be doing the swim relay.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Today we break down how volume and intensity overlap. Just because something is defined as “easy” doesn’t mean it’s not intense. How do you think about intensity? Do you train in a way to build fatigue resistance and hold form? Some of these thoughts may surprise you.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
A lot of us really complicate things in the water, but today we’re looking at a few “simple” concepts that can really make a difference in your swim speed. We’ll look at how and why to master these techniques and what it will mean for your overall enjoyment of the sport and the swim. These are not drills, they are effective and relatively simple techniques that you must make second nature before you will get faster. We also look at Louisville 70.3 and the panic around water and road conditions.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Everyone has different life scenarios and it’s up to you to figure out what works best in training. Is it not enough, too much? Why do you think that? Today, we look at carving your own way within the outline. Things to look at as you train for different distances. How to be confident you’ll be ready to perform on race day. We talk about mental bandwidth and stocking tenacity for race day. Looking for flow state, key warm up thoughts, and ways to not leave your race in training.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
We talk Olympics’ triathlon. We get into the heat. We get into adjusting for the heat. We talk Norwegian method as a strategy or burnout? Adrenaline as your only fuel. Swimming in a pool before a race if the swim is cancelled. Post race recovery food and methods. The goal is not the session. Downward spirals. And your NEED TO KNOWS about Louisville 70.3
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Great questions from the listeners. We get pretty deep into HR training and testing, along with intensity control and duration. We look at prescription load model, reading HR. Are you getting fitter or just tired? Swimming less for easy swim races?? How much racing is too much or too little? How to keep your head in the game. Typical amount of training hours per distance. How to train year round and stay engaged.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Many of us can look at the metrics, but how deep is our understanding? Today, we look at the decorations of triathlon in your training platform. Are you just becoming addicted to new numbers for the sake of it? Are the numbers confusing you more than letting you be your best? Do you really understand how you feel during a given workout? Should you push harder or take the pedal off the gas? Is your FTP right today? Data is helpful but it should have a beautiful connection with the way you feel.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
How do you think about training? Are you going for race times or truly working on things that will make you better? Today, we look at different mindsets and how to not get trapped in training paces and performances. We look at the full forest of a race and how you can have a more objective view of your training, your progress, and future racing success. Long swim sets, noodle arms, tire pressure, arm fatigue resistance, inputs for the best days. So many athletes are naive or in denial. Get a clear picture of what’s making you better and how to judge your performances with the big picture in mind.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Yesterday, the two greatest riders in the world charged toward the finish line in Stage 11 of the Tour de France with completely different styles. Today, we look at both approaches and use it as an analogy for how you can go about your training and racing. There’s no one right answer for this sport, and we can all get better by taking little pieces here and there. You don’t have to be someone you’re not, but we can all benefit from understanding who that is and what our weaknesses are. Are you racing strategically with science and data or are you racing by effort for the goosebumps?
***Stay tuned at the end for an interview with our C26 Coach Chuck Knuth. Bio below.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
** C26 Coach Chuck Knuth's Bio
Growing up, Coach Chuck had an intense fear of water that prevented him from swimming in deep water. At 15, he flipped an old 10-speed bike and knocked out a few of his teeth. Clearly, he was destined to become a triathlete.
Despite that oh-so-promising start, he is today an athlete, a fan, and a mentor who is obsessed with this sport. His tally (which is probably already outdated) includes 13 full Ironmans, nine 70.3s, countless olympic- and sprint-distance races, and no fewer than 20 half and full marathons. To top it all off, in 2024, he is lucky enough to race in the Ironman World Championships in Kailua-Kona, Hawaii.
As a coach, every athlete comes with a new puzzle. You and Coach Chuck will work together to create the approach that works best for you and gets you to your goal. Not every workout can be a home run, but at the same time, not all bad ones are strikeouts. He’ll be your loudest cheerleader and the person who pushes you to challenge yourself, but he’s also the first to be realistic about the process.
When he’s not training or racing, you’ll find him traveling with his wife, Amanda; relaxing at home with their dog; rebuilding and tinkering on cars; or working toward his next big goal: getting his pilot’s license.
Today we look how to get effective volume and why recovery should be an instrumental part of everything you do. We look at why it’s important to be aware of how and when you workout. We look at falling in love with the weather, good and bad. We talk about why summer can be the best time for base training. We look at making swim, bike and run EASIER. We talk about the Tour de France gravel stage and the importance of the day off. Spacing out your sessions and making sure you have enough fuel for your workouts.
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com
Topics:
Mike Tarrolly - mike@c26triathlon.com
Robbie Bruce - robbie@c26triathlon.com