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
Mar 7, 2017

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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Mar 6, 2017

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 ... 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! 

Mar 2, 2017

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 .... 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 


Feb 27, 2017

"Swimming is good for your bike and your run.  Cycling is good for swimming and running.  Running is good for running." - Coach Robbie

Today, we look at the benefits of the cross train on all disciplines, along with other random triathlon insights.  We talk about the Crushing Iron documentary, which is in the works again, along with why focusing on one sport could be a huge advantage in the long run.  

Today's Topics:

- Crushing Iron: The Documentary
- Why swimming is so good for your run
- Running may be King, but it's the most likely to make you a pauper
- Focusing on one discipline for a year
- When to schedule your half marathon prep race
- How and why recovery swims and rides work
- Finding rhythm in your training
- How to make friends at the race expo

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Feb 23, 2017

The pre-race taper is one of the most confusing parts of triathlon.  A lot of us make the mistake of calling it "rest" but it really should be a strategic one, two, or three week approach to fine tuning your muscles and mind.  Today, we go deep into tapering philosophy to give you some good food for thought based on your fitness level, PLUS, tell you about the new Crushing Iron Training Plans and how you can get a 30% discount.  

- How long should your taper be for a Sprint, Olympic, Half, or Full?
- How long should your workouts be during race week
- How to handle the day before the race
- Why your fitness level should determine "how" you taper
- Why losing intensity during your taper is a huge mistake
- Why you should never say "I'm training through my 'B' race"

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Feb 20, 2017


Seems like it's that time of the year when everybody's getting sick or worn down from an early season surge and change in the weather. Today we look at when it's okay to push through and when (and how) you should reel it in. There's also a lot in here on how to get over the hump when you're not feeling like doing a workout. But there's much more, including: 

- The mental and emotional sides of being sick and/or worn down
- Planning Swim, Bike, Run as one Race vs. 3 sports
- Building a “different” kind of confidence
- When to trash today’s workout
- When Zone One Is Your Best Friend
- Aligning patience with pure motives
- Do what’s going to make you feel the best
- How to motivate when you’re not feeling it

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Feb 16, 2017

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If you're looking for passion about triathlon, look no further than Stephen Del Monte, Race Director for Ironman 70.3 Atlantic City and several others events on the south Jersey Shore. He's all about customer service and goes out of his way to make sure every athlete succeeds.  He has tons of videos where he personally guides you how to sight the swims and what to watch for as potential problems on the bike and run.  He's a great storyteller and explains how he went from a teacher to a race announcer to a race director, along with:

- The secrets to producing a great race
- The one thing that pisses off triathletes most
- He addresses the Ironman critics and explains why WTC is the best event company in the world
- He explains how the Ironman relationship works with local race directors  
- Why many triathletes are intimidated by Ironman Branded Races and why they shouldn’t be
- What he thinks is the best Half
- The ONE THING Race Directors cannot get away with
- Your number one concern as an athlete entering any race.  
- Why Ironman gets so many volunteers
- How he deals with weather cancellations and shortened courses
- How Ironman is putting pressure on grass roots races and why that’s a good thing

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Feb 13, 2017

Did you spend more money on your helmet than your bike fit?  That could be problem number one, especially considering a bad bike fit can not only hurt your ride, it can destroy your run.  It's easy to get sidetracked by the glitzy temptations of cycling gear, but there are many better options for your time and money. Today we discuss a smart and well-rounded approach to being a better cyclist. How To Not Suck At Cycling discusses:  

- Choosing the right bike
- What results you need from a bike fit
- Solid Baselines for your training 
- Understanding Zones 1-5
- Why you're likely making a common training Zone Mistake
- Training with RPE, HR, and Power Meters
- Picking the right helmet
- Buying a suit
- Hydration set up
- Race Wheels 

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Feb 9, 2017

It's natural to get excited about triathlon, but when does it work against you?  Mike and Coach Robbie recently read an article called "When Passion Becomes Destructive" by Brad Stulberg and it kicked off a lot of bad memories.  Times when the only thing that mattered in their lives was their "A Race" and how that took them away from things that are really important.  Today's podcast covers:

- The difference between harmonious and obsessive passion
- How we can apply lessons from the Super Bowl to our Big Race
- Cultivating long-term health, happiness, and performance while avoiding suffering
- Why we take training failures personally
- How to not get sucked into a never ending cycle of searching for satisfaction
- Why obsessive passion can lead to depression
- How to trade awards and rankings for mastering your body
- The number one recipe for distress and failure  

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Feb 5, 2017

This is a podcast based off a TED talk by Julian Treasure.  It's titled "How to speak so that people want to listen." Once we heard his 7 Deadly Sins of Speaking, we thought it really applied to triathlete talk, and more specifically the things we probably shouldn't be doing.  We both agree that we have fallen into these traps, but want to approach it consciously moving forward and think it will benefit the sport, and the image of the sport to outsiders.  We also offer ways to change thinking during these discussions.  

7 Deadly Sins of Triathlete Speak

  1. Gossip.  
  2. Judging 
  3. Negativity 
  4. Complaining
  5. Excuses 
  6. Lying
  7. Dogmatism 

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Feb 2, 2017

It's easy to get excited when you sign up for your first race or an Ironman, but it's quite another to get into the groove in cold winter months.  Today we dig into methods to regain a "love for the game" and to keep wanting more.  

- A Swim Challenge
- A Run Challenge
- How to Design an Early Season Run Week 
- Recognizing When To Turn it up a Notch
- Frequency Vs. Volume
- How To Finish Your Workouts Wanting More
- Why Consistency Rules
- You're Not Ready Now, So Don't Prove It
- Swim The Suck

Please subscribe to Crushing Iron on iTunes.

Jan 30, 2017

There are lots of tools to train by, but the most important feedback comes from your own body. Today's cast gets into:

- Finding a rhythm while swimming
- Running by feel to get faster
- How to find the right passion
- Being Consistently Recovered
- The best ways for long-term progression
- Why Lionel Sanders will skip Kona and why it's important
- Why taking a year off Ironman will make you better
- Bucket-listers
- Leadville 100 Update 

- Training By Feel
- Steven Pressfield - Do The Work

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Jan 26, 2017

Today we hit on a ton of topics for the beginner and intermediate triathlete with our new "Ask The Coach" segment. These are questions (or versions of) we see all over the internet. This is one of our favorite podcasts to date. Enjoy! 

  •  What is a threshold test for the bike and how does it work…why should someone do this?  Explain power meter??
  • I’m having a tough time getting back into swimming… other than prescribed workouts, what do you suggest to get back into the groove?
  • A lot of people have a hard time training for hills because of where they live….what would you recommend for both the bike and/or run?
  • How do you deal with the mental aspects on the bike and run?  Do you prepare your thought process beforehand?  
  • Regarding apparel…. what do you look for when you’re buying a new kit?
  • What about supplements… do you take them?  Why do you take the ones you do?
  • Let’s talk about dry land training for swimming….  
  • Would you compare your first Sprint to losing your virginity?
  • FB question:  Since headphones are not allowed during the race itself, I'm assuming that training without headphones would be wise. Opinions?
  • FB question: I have been training six days a week, but I want to make sure I'm training right. What training plan does everyone recommend? Even though I'm a 140.6 first timer I don't want to train as a beginner. I am ready and willing to put the time and work in, but want to make the most of my time.

Please subscribe and comment on iTunes and email your questions to: 


Jan 23, 2017

They say Nutrition is the 4th Discipline of triathlon, so we brought on Registered Dietician, Lizzy Miller to fill us in. There are tons of philosophies on the right ways to fuel -in and out- of the race and we're opening the dialogue.  We also discuss a body image.  More on today's podcast:

- How to get started on the right diet without blowback from your body
- How to teach your body to use fat for energy
- The easiest way to balance your diet
- How much should your meals vary?
- Anorexia and Bulimia 
- Ketosis
- In race nutrition

Please subscribe/leave comments on iTunes and keep sending your questions at

Jan 21, 2017

Triathlon has changed many people's lives, including ours. Many of us can't talk about it enough and one of the tricky parts is figuring out when and how to find connection with others who understand your journey. Today we go dive into things like why, after trekking 138 miles in an Ironman and every bone in our body hurts, we can be sad the day is almost over. We also talk about training APPS like Strava and how they can make you feel like you're in a continual race.  Is that good or bad? How can we tell if triathlon is helping us grow or creating bad habits? And, of course, the quest for the ultimate high.  

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Jan 19, 2017

We've committed to releasing a podcast every Monday and Thursday, but today's podcast is delayed because of a computer issue. We hope to post it later this afternoon or tonight, so keep checking back.  Thanks for all your comments on iTunes and feedback through email at  

Jan 16, 2017

Due to a huge reaction to Part 1 of How To Not Suck At Swimming, we're back with a companion piece.  Coach Robbie lives and breathes open water swimming and he's back with another round of great insight to becoming faster, stronger, and more efficient in open water.  Topics covered today are:

- Proper breathing - How and When
- Body Positioning and how to get it right
- Hand entry and exit - How and When
- How to deprogram from bad advice, including workouts that get you there
- How to structure a swim week of workouts 
- Should you join a Master's Team?
- Swimming square and why you swim crooked

Coach Robbie also has a big announcement and we'll tell you which country is second in Crushing Iron listenership.  

If you feel you're getting some good information, please subscribe and review on iTunes.

Jan 12, 2017

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Jumping into triathlon can be daunting. You have to decide which race, what do I need to buy, and most importantly, WHY you want to do triathlon.  This is for beginners and intermediate, but there are tons of little nuggets for all skill levels including how you can plan for long-term racing success and make triathlon a better sport along the way.   

Today's Topics:
- things to consider before signing up for your first race (location, brand, race management, time of year)
- what made you want to do a "triathlon" in the first place - finding your "why"
- items you HAVE to have, would be nice to have , and items that are just  because you WANT to have them
- how to set up a plan for success
- how to know if you are ready to go to the next distance 

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Jan 9, 2017

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Today, Coach Robbie grills Mike about what it was like to go from the couch to Ironman as a 50-year-old.  The whole process started with a 5K and ended at Ironman Wisconsin 18 months later.  They discuss the physical and mental components of changing a lifestyle in such a dramatic fashion and what was learned along the way.  Some of the topics are:

- What convinced Mike he could tackle and Ironman
- The importance of recovery as you get older
- Turning points in Mike's belief system
- How Mike went from a 42 minute Olympic swim to a 1:20 Ironman at Wisconsin
- How to virtually guarantee a solid Ironman run
- Mike's longest run ever was 14 miles
- How Coach Robbie kept him focused over a long 9-month-plan
- Overcoming mental and emotional burnout
- The mind game Mike played with himself to assure a sub-12 Ironman

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Jan 5, 2017

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Triathlon has so many products it can make your head spin.  But which are frauds and which are for real? Today we have in-depth and honest discussion on a lot triathlete's favorite gear, habits, and nutrition, including:

• Compression Socks
• Chocolate Milk
• Ice Baths
• Stretching
• Altitude Training
• Coca Cola
• Pull Buoys
• Massages
• Training Masks
• Windbreakers

Please subscribe to Crushing Iron on iTunes.

Reference Links from Podcast
Chocolate Milk
Ice Baths
Compression Socks

Jan 2, 2017

Mike and Robbie track their 24 hours before bed until the Ironman finish line.  These tactics apply to non-Ironman distance as well.  If you've done (or never done) there's a lot of food for thought in this episode which discusses the following:

• Night before Race Meals
• Sleep strategies
• Wake up calls
• Morning of race meals
• Last hour before the swim thoughts/nutrition
• Tactics for the Swim
• Nutrition for first 10 miles of bike
• Gastro challenges
• The biggest mistake people make on the bike
• Prepping for run while on the bike
• Nutrition/Hydration strategies for the run
• Post-race fuel
• A great way to clean your top, shorts, and shoes 

Email your questions, thoughts, topic ideas to 

Dec 29, 2016

In this episode we cover:

  • Breaking your bike into two in one day
  • Cycling workouts that are best for your run
  • Why you should pay attention to your "natural cadence" on the bike
  • The best way to attack your trainer workouts
  • The great cadence debate - high rpm or low rpm?
  • From Injury to a negative split run at Ironman Lake Placid.
  • Is your long weekend run overrated?
  • Finding that breakout moment to give you confidence.
  • Single leg drills 

Please leave us a review and follow Crushing Iron on FB, YouTube, and Twitter. 

Dec 26, 2016

The documentary Minimalism fueled a lot of today's conversation on the Crushing Iron podcast.  We were curious how simplifying your training could help you be a better athlete and get more out of life along the way.  So we discussed the following:

- Decluttering your workout routine
- Running with your dog, spouse, friends more often
- Simplifying your diet for more consistent results
- How cleaning your environment reduces stress
- All time favorite personal moments in triathlon (they're not the races)
- The 80/20 rule for successful training
- 3 Keys to life according to Adam Robinson from the Tim Ferris podcast. 

Please leave a review for this podcast on iTunes. 

Dec 22, 2016

Dr. Oz would probably love this podcast.  Mike and Robbie dig into how they've changed physically, emotionally, and spiritually since they started triathlon. They talk about addiction, delusional passion, and how triathlon can be a vehicle for a better life instead of living our lives for triathlon. They explore social media's impact on the health of the sport, the high of your first race, and the lows that come from a triathlon lifestyle.  Listen to find out how you can win a free Crushing Iron t-shirt.  

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Dec 19, 2016

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As an age grouper I went from not being able to swim more than a lap to swimming a mass start at Ironman Wisconsin in 1:20.  That process took less than a year following these principles.  I followed that with a 1:06.  

Coach Robbie has a strong swim background and focuses on open water.  He's swam 53 minutes in Ironman and has a deep passion for helping his athletes be stronger, faster, and more efficient swimmers. Today he covers the following in detail:   
1.  Why drills are a waste of time. 
2.  Why building swim fitness should be powerful and purposeful. 
3.  The bigger your mesh bag, the slower you are committed to being. 
4.  The correct and most effective way to use paddles. 
5.  Why pool swimming and open water swimming are two different sports.
6.  What an expensive wetsuit really does for your swim.   
7.  The power of the Pull Buoy. 
8.  The tools you need and the tools you don't need.

Plus, why Coach Robbie thinks IRONMAN should change the swim cut off from 2:20 to 1:40. He also gives two excellent (and customizable) workouts you can start using now to be a better swimmer next season.  

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