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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: Page 1
Feb 27, 2024

We had a blast with this one. We start with transition tips, and end with giving you a whole new perspective on how to think about T1 and T2. We also get into the theory behind how to handle missed workouts. Should you make it up, create a hybrid, or just move on? Then we deal with the ever-present topic of how to train in cold weather for early season races that will be much hotter. We look at the argument of fat for fuel vs. carbohydrates and the concept of being metabolically flexible. When is the right time to pull the trigger on a new bike? How do you make sure you keep your tank full in training. And, a new way to approach the swim if you’re someone who has trouble with going out too fast or panic attacks. 

Topics: 

  • Finding the right answers in a sea of triathlon information
  • The truth is, there are a lot of different solutions
  • Transition tips and tricks
  • When the transition is more than just changing clothes
  • Transition on the move
  • What if you miss a Zone 2 workout?
  • Early season racing for people training in cold climates
  • Running in the cold
  • Wearing your wetsuit in the pool?
  • Strength training
  • Do you need to look for a new trainer?
  • Fat for fuel or carbs?
  • Metabolically flexible
  • Always keep your tank full
  • Heat training
  • Pay attention to how you fee
  • Start with a walk
  • Crank up your metabolism
  • When is it worth upgrading to a faster bike?
  • Tailspins in the swim
  • How to beat panic
  • Practicing the panic

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 22, 2024

Great questions today, and a call for you to find your racing super power. Is it a good idea to burn your biscuits before you take a relaxing vacation? How is Robbie approaching Ironman Texas and does he get nervous? What’s the best way to improve your run speed? Racing Ironman with your spouse. What do we think of caffeine gels and when’s the best time to use them? Improving swim pace. How much extra should you swim if it’s a weakness? Should you cycle more often? Are your racing others or yourself. Plus, flip turn and race etiquette outside of the IM athlete guide. 

Topics:

  • Horribly Hilly 100
  • Where’s Nick?
  • Burn your biscuits before vacation?
  • Easter vs Valentines day
  • Does Robbie get nervous before Ironman TX?
  • Ironman Race Day Etiquette 
  • Pet peeves
  • Best way to improve run speed?
  • Form and mobility
  • Flip turns
  • Racing Ironman with your spouse
  • Benefits and detriments to caffeine gels
  • Swimming pace improvement. 
  • 4-5 days in the pool?
  • Extra cycling?
  • Why the swim is good for everything
  • Race YOURSELF well
  • You can’t make up missed time, but what CAN you do?
  • Identify and use your super powers

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 21, 2024

Today is about understanding feel, your body, and learning how to “play” within training. The cast was a bit inspired by a new trend in MMA and boxing where they spar but don’t hit each other. They are more in the ring to work on form, footwork, and ensure better recovery. We think triathletes can learn a lesson from that. We talk about the power of stacking volume, understanding how fatigue masks fitness, and why finding a love for training easy is so powerful. We look at how hacks influence our mindset, true behavioral changes, and why many of us tend to lean toward going harder than we should. One of the biggest mistakes athletes make is going to hard on easy days, and going too easy on hard days. Get into a groove and be able to honor how you feel on any given day. 

Topics: 

  • When you’re itching to race
  • Bad decisions
  • Why “expect?”
  • Why we don’t do many interviews
  • You can go your own way
  • Aqua Joggers rule the world
  • Stacking Volume
  • Run results over time
  • Z1 and Z2 equal “play”
  • “Im not a runner”
  • Fatigue masks fitness
  • Appropriate fatigue
  • The great mystery of coaching
  • Bad decisions in training
  • Aerobic work is where the magic happens
  • Hack world 
  • Not having a plan
  • Behavioral changes
  • Consistency without thinking about it
  • Running under control
  • When running form takes over
  • Negative split 13 miles on a track?
  • Easy on easy days, hard on hard days
  • Honor how you feel today

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 16, 2024

Doing anything intensely 24/7/365 is difficult. I mean, why do you think Dennis Rodman needed to go to Vegas for a few days right in the middle of a 3-Peat run for the Chicago Bulls? In all seriousness, today is about injecting more fun into your routine. Adventure doesn’t have to be climbing the Alps (although that would certainly qualify), it can be as simple as adding a different route our going as long as you can on the bike this weekend. There’s also lots of opportunity for micro adventure within your daily workouts. What’s going to make you look forward to it? How can you enjoy doing things that come hard to you? As coaches were always looking for happy mediums and a big part of that rests on you. Enjoy our exploration of C26 the Jeopardy Show and Robbie’s potential adventure into the St. Louis Arch! 

Topics: 

  • Heal what ails you 
  • 24/7 structure breaks 
  • Gut feelings . . . 
  • When it’s all about Freedom
  • Being huge growth
  • “Hey coach, what happened to my swims?”
  • Integrity of the workout
  • Learning on our own 
  • The nuances of coaching
  • My goal for today is . . . 
  • Be a dog with its had out the window 
  • Mike and Robbie’s big adventure
  • C26 podcast as Jeopardy?
  • Do you not like it because it’s hard?
  • High cadence vs. Big Gear 
  • Listening to our athletes 
  • Widening your margins 
  • Finding happy mediums
  • You’re not good at it because you don’t do it enough
  • You can handle trails 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 14, 2024

We can chase dreams of others, but what works best for you? A lot of musicians say the most powerful note is the one not played, ghost notes. Today, we talk about how to get more out of your training by not leaking energy. We start with some Run Camp highlights and observations then turn into this idea of how we can practice “digging deep” or “finding the extra gear.” It’s all about balancing your energy in life and training. Sometimes we don’t nail it, but it’s important to be aware of those times when less might actually be more. We can take chunks of what other people do and use it for ourselves, but getting trapped in “being like them” instead of who we are can create endlessly unproductive loops. How much energy do we waste on worry and stress for no reason? How many time to we inflict self-punishment for something we feel guilty about? Two wrongs don’t make a right. 

Topics:

  • Plunging 
  • Beautiful and Brutal
  • Soul Searching 
  • Emotional runs 
  • Appreciating your ability
  • What can we control on our own?
  • Wasting limited energy
  • How many hours do we waste in worry?
  • Should you be cutting back?
  • One simple mission
  • How do you breakdown the 100% of your energy bucket?
  • Do what you’re supposed to do to be fueled for life
  • Are you punishing yourself? Self-sabotage?
  • Stop asking for more . . . 
  • Age Groupers make up 95%
  • Don’t try to be a pro
  • Two wrongs don’t make a right
  • Pick what works for you and create your own recipe
  • They always say, don’t meet your idols (or try to be them)
  • Worry about your own life
  • Wishing for a minor tornado?
  • Maximizing potential
  • Preparing yourself mentally to dig deeper than you ever have
  • Learn to flip the switch when needed
  • Hard work Harry
  • Perfect Pat

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Feb 12, 2024

This is a RE-POST of episode 421 - We'll be back to regular Tuesday/Thursday when we return from Run Camp. Thanks! Be a part of the C26 Club for 2024

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This is a great guide for RACE RUNNING and how to train for it. We focus on Ironman, but the same holds true for 70.3, Olympics, and Sprints. For one, we want to strengthen our chassis so we don’t have to walk. And, if we don’t handle the swim and bike right, none of this really matters. It’s a pretty deep dive into accumulated fatigue, accumulated fitness, how to know when you’re in good shape, and why bricks and your long runs might be disrupting your progress. 

Topics: 

  • Walk/run vs. Run
  • Brick Running Overrated??
  • Your body doesn’t care what’s stressing it
  • Running is Running 
  • How to practice running on tired legs
  • You don’t get extra points for running off the bike
  • *When running off the bike makes sense
  • Why you should run before you ride
  • Don’t practice bad running form
  • Run on the “freshest” legs
  • Running off the bike feels weird, but . . . 
  • Do you focus on Swim/Bike bricks??
  • How the swim cascades into your run 
  • Energy expenditure at Ironman
  • What your purpose should be on the swim
  • Does your bike feel like a warm up for the run?
  • Ironman doesn’t “start” until mile 80 of the bike
  • Or . . . Mile 20 of the run.
  • “I crushed the bike . . .” 
  • Bike for Show, Run for Doe

Coaching Inquires:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com 

Feb 1, 2024

We all like to have goals, but is that goal taking up too much space in your brain? Today, we look at Future Tripping and ways to release anxiety from our daily journey. One of the major goals of training should simply be, not being distracted by things that don’t matter right now. How do we get there on a daily basis? How do we get from not wanting to workout to putting on the shoes? There’s so much power in falling in love with the day to day and minute to minute. Wanting to be perfect or on the podium is a lot of unnecessary weight on our shoulders right now. We are much better off doing the work that is right in front of us and staying on track. Figure out how to make obtaining your goals feel easier, not harder. 

Topics:

  • Anxiety in training and life
  • We have one major goal — not be distracted
  • Puxatony Phil
  • Sun roofs and Teslas 
  • Stay out of the future 
  • Pulling expectations out of thin air
  • Planning on “something happening”
  • Planning to be perfect
  • Top Hats and Podiums
  • Do the work in front of you
  • Planning or future tripping?
  • So much is out of our control
  • How do we get to the place where we enjoy the basics?
  • Get back in routines
  • The last 8 weeks of training
  • Exact times or ranges?
  • “It takes me a long time to feel loose”
  • Fall in love with the day to day
  • Rolling with the punches
  • Why pile more pressure on yourself?
  • Making things easier
  • All I am is . . . on track
  • The priority is today
  • We are what we think and expose ourselves to

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 30, 2024

What are the keys to becoming a better and more efficient cyclist? Today, we look at the diffrent methods of training. We explore quality over quantity and also look at the "gameification" of cycling. We get into the biggest trap people fall into along with a detailed look at what it means to really improve your aerobic threshold. We talk about dialing in your zones and efforts, along with the lowest hanging fruit for most triathletes. Are you doing too much V02 max work? How do you train hard and race easy? We look at the importance of good torque and moving that ceiling. Neuromuscular connectivity along with great workouts to improve it. Big gear training and the power of grinding in a slow cadence. Avoiding knee pain. Learning how to feel out what your body is capable of today. Aerobic efficiency is the name of the game. Thanks for listening! 

Topics:

  • Negotiating moods in cloudy weather
  • The 2024 Club Plan is Now Available!! 
  • Introducing New Coaches! 
  • The keys to inside cycling
  • Different methodology when it comes to cycling
  • Quality over quantity?
  • Cycing has become "gameified" 
  • Are you hammering yourself to death?
  • The biggest cycling trap people fall into
  • How to stay engaged in hte workout
  • Make sure YOUR intensitity is dialed in
  • Over-inflated FTP
  • What to be doing this time of year
  • Understanding Aerobic Threshold
  • Too much V02 max work?
  • Dialing in zones and efforts
  • Are you riding enough?
  • Lowest hanging frut for most triathletes
  • Train hard - race easy 
  • Aerobic efficiency is the name of the game
  • Efficiency of Torque 
  • Neuromuscular connectivity
  • When slower makes you faster
  • Big gear Z2, Z3, Z4
  • Hills are king
  • Deep cycling muscular strength
  • How to balance leg power
  • Are you compensating on one side? Check your saddle
  • When the knees splay out
  • Knee pain?
  • The Next Level of Feel
  • A coach can't perfectly predict how you will feel
  • Learn mistakes on your own
  • The work matters
  • Let the hills work for you

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 25, 2024

Are you performing to your potential or even understand what that means? Today we look into our mental and physical capacities and explore the idea that we ALL likely have “more” potential, but where do we want to put that energy? Today, we challenge ourselves to recall when we were “at our best” and look for reasons why.  Success has different definitions to everyone. What sacrifices are you willing to make to be your best at triathlon? Are you trying TOO hard? Not enough? Where’s the sweet spot in all of this? Sometimes we have to get out of our own way and understand that the process is truly the success. Investing ourselves into the journey, knowing we’ve done our best, and accepting the outcome. We can only be someone we’re not for so long. Is it a good result if it’s not healthy? 

Topics:

  • What we do can be kind of weird
  • Living for yourself
  • What’s the point of what we’re doing?
  • When are/were we at our best?
  • Back in the drinking days
  • Is it a good result if it’s not healthy?
  • How do we find the right key to unlock potential?
  • Welcome distractions from life 
  • Using triathlon as an escape
  • Goggins, Jordan, Phelps
  • What does it really take?
  • Are you trying TOO hard?
  • Fake enemies
  • Brain buckets
  • Get out of your own way
  • Train hard, race easy
  • Too much focus on the result
  • Are the sacrifices you make worth it?

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 23, 2024

Great questions today as we start with how to move up from Sprints to your first 70.3. What is a runner’s high and the best way to get it? Deeper look at how to enjoy running more and finding the right mindset to love any of the three sports. Are you paying enough attention to what your body is saying? What about spin bikes for training? How do you go from a 7 hour to a 6 hour bike at Ironman? Is your appetite out of control after workouts?  Looking at sugar, coffee, and other stimulants. Caloric deficits. And why doesn’t Mike just dial in his potential and get on the podium?

Topics:

  • We were left off the list . . . 
  • “Taster” tris and building to first 70.3
  • Never had a runner’s high?
  • Do you have to love all three sports?
  • Running too fast too often
  • The mindset for loving something you dislike 
  • Be creative
  • It’s in the attitude
  • Listen to your body and resistance
  • Spin Bikes and Pelotons? 
  • Steal mind on the trainer
  • Going from 7 hours to 6 in Ironman bike
  • Most people look for faster ways to progress, but . . . 
  • My appetite is out of control! 
  • Are you underfeed?
  • Too much sugar?
  • Eating immediately after workouts
  • Water before gorging 
  • When eating more is what’s missing
  • Caloric deficits
  • Why doesn’t Mike just put his head down and go for it?! 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 18, 2024

Today we look at a wide range of topics, including the women vs. men, heavy lifting, strength training, disc wheels, being overweight, picking your first Ironman, turning your belief system on, and much more.

Topics:

  • Truth and facts?
  • Does a rear disc help?
  • What’s the cut off speed?
  • Women and training - Do we pay attention to issues?
  • Tracking cycles
  • Heat adaptation - men and women
  • Stacy Sims
  • Men are from mars . . . 
  • Every opinion is biased
  • Strength in the off season?
  • Lifting heavy
  • Are you trying to be a better triathlete?
  • If you like it and it feels good, do it
  • How to pick your first Ironman
  • Turning your belief system on
  • Over-fat, under-fat

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 16, 2024

How fast, and how much should you be running? Today, we look at those questions and much more as we prepare for another triathlon season that is coming up on us quickly. Is the key to being a faster runner going really hard, or should you keep your run ceiling no faster than tempo? What are other variables that come into play? Should you taper for your 1/2 or 10k? How does biking and swimming work into your running puzzle for triathlon? Are you running too much? Focusing on recovery? Are you patient in your training, or always trying to prove something? Today, we look at the best ways to train if you want to be a better runner with a focus on low risk and high reward.

Topics:

  • The Season is coming quickly
  • Early season races
  • Terrain is a major variable
  • Preparing for tough weather
  • Running takes the most out of us
  • Impact vs. no impact
  • No matter how much you run . . . 
  • Taper for a 10k or 1/2?
  • The marathon is the hardest race??
  • Marathon recovery
  • The puzzle that is triathlon
  • The best ability is availability
  • Trail marathon vs. road
  • Should you run faster than tempo?
  • What is relative to you???
  • You don’t have that kind of run economy and stride
  • Recovery keeps you in the black
  • Allocating less stress to be a better runner??
  • Are you really working on the right things?
  • Work on run patience
  • We want to be like pros until we don’t
  • Low risk, high reward, long term

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 11, 2024

Don’t believe everything you think, and certainly don’t let it affect your mood. Today, we look at minimal effective does, aka, doing as much as you need, but not more. You don’t always need to do more, more, more. Sometimes it’s better to put more energy into your form, or making sure your body is prepared to do more when it’s really needed. It’s difficult to stop when you’re ahead, and we’ll look at why this can be one of the most important skills you can learn. It applies to almost everything in our lives and there always seems to be a point of diminishing marginal returns if we go too far when we should probably be putting our attention someplace else. Do you need to go the distance just to prove you can before the race? Triathlon is about problem solving and keeping the links of the chain connected. But, there’s also beauty in going too hard or too far if you learn from it. Be critical, but don’t take the pestering voice in your head personally. 

Topics:

  • 750 equals tenure 
  • Strap on . . . shoes
  • Hanes knee high socks
  • Snow running
  • Minimal Effective does
  • Being mindful during workouts
  • I NEED a 20 mile run
  • The right amount of work
  • The right approach to work
  • Mindless training
  • It’s HARD to work on form
  • Going to the right length and then stopping
  • Nothing is more painful than going too far
  • The right hard is good
  • Self control is a choice
  • When Zone 2 is Zone 4 in swimming, Zone 1 in cycling and Zone 3 in running
  • Missed my sleep window
  • Is tomorrow even tomorrow?
  • Lack of self control
  • HR vs Power and what’s best?
  • Links in a chain
  • Figuring out a way
  • Triathlon is problem solving
  • Find the good in failure . . . learn
  • Too many cookies?
  • Don’t take your own criticism personally

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 9, 2024

What happens when you don’t want to do something? Two choices. Bag it, or do it anyway. And when we DO do it, it builds strength, consistency, and the “talent” to break through when it gets rough in your tough training sessions or . . . your race. There’s a lot of power in using your pain and resistance in your favor. It’s the path to creating real change in your life. You’re always in the driver’s seat to do or not to do. It’s important to keep in mind that we are typically under fatigue and working through that fatigue is how we get stronger. Doing hard things make us happier. Next time you don’t feel like you don’t want to do something, flip your switch and realize the reason you don’t want to do it is EXACTLY the reason you should. Be disciplined, focused and versatile. 

Topic: 

  • Using your pain
  • Working in the snow
  • Why we should do things we don’t want
  • Hard things make us happy
  • A strenuous life is a good life
  • How do we change?
  • Harmony in the brain to fix the body
  • “It just got real”
  • Laughing at The Ironman run 
  • You’re in the driver’s seat
  • How will you get through today’s workout?
  • Walking away from it
  • Inconsistent to consistent
  • Underlying fatigue
  • Unlocking another gear
  • Don’t want to? Do it anyway?
  • Handling adversity
  • Oh, forgot my watch
  • Disciplined, focused, and versatile
  • Too much credit? Or not enough?
  • Best college football uniforms

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 5, 2024

Are we ever really in control? Do we really think things will be better tomorrow?Finding a good swim, bike, run groove starts with small steps right now. 

Today, we look at being a more productive person and embracing discipline for our journey.We really can change who we are, but we have to change our thinking and our habits to get there.

Just because your Garmin doesn’t record something doesn’t mean it’s not valuable. Take building good habits seriously. Even if it’s only 10 minutes a day. That’s 60 hours a year and a ton of good momentum. 

We’re all weak in some ways, but we’re all strong enough to be mindful of our weaknesses and let them drift away. It’s easy to fall back to the familiar, but if you really want to become someone different, mix things up in your life and find the strength to know the pain of change is just . . . you growing. 

Slow down, be mindful, relax. Be the best you and let triathlon be a powerful supplement. 

Topic: 

  • Do the hard thing first
  • New you, new me 
  • Snow
  • Trick your brain
  • Intent every day
  • Better decisions?
  • Wasting time
  • What do we really control?
  • Take advantage of little bits of time
  • The problem is, Garmin doesn’t record it
  • Triathlon as a supplement to your personal power
  • 10 minutes a day is 60 hours a year
  • It’s never going to be perfect
  • If it’s good, read it twice
  • When are we ever going to be in control?
  • Change emotions by changing your state
  • What if it rains?
  • Loosen up a little bit, relax
  • The paralysis in your mind
  • I’m outta here
  • Take ownership of your time
  • Planning too far out and being a prisoner of the moment
  • Instead of quitting take 6 credits over 18
  • Mindless vices
  • The one time Mike doesn’t eat cookies
  • Be mindful
  • We’re all weak
  • But we’re all strong

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Jan 3, 2024

We can’t have it all at once. Today, we look at building momentum by doing little things and building an exciting process that leads you to completing that extreme goal. It could be breaking an addiction or finishing Ironman, but whatever it is, we are better off doing it in a way that doesn’t depend solely on willpower. Do you make enough time for yourself? Are you saying yes or no to the right things? Are you setting the right kinds of goals? There is a ton of power in creating process driven goals and really drilling into the enjoyment of the process itself. When you see someone glide by you in a race, it’s not usually their determination, it is long hours of doing the work and drilling deep. Get out of the “suck it up” cycle and build tactics that engage you in the little things that most people don’t do. 

Topics:

  • Expect it to be cloudy
  • Upcoming Camps
  • ‘Why wait to build momentum?
  • Have you honestly made the time?
  • Discipline is Destiny
  • Being disappointed in yourself
  • Why Wait?
  • Wasting time on the screens
  • Morning plunge
  • Triathlon is fleeting
  • Your word of the year for grounding
  • Learn
  • Say no to stopping a streak
  • Keys to feeling your best on race day
  • Say yes to your own destiny
  • What are you saying yes to? No to?
  • Process oriented goals
  • Living unconsciously
  • Changing habits when willpower is fleeting
  • Create infinite goals
  • Time goals . . . determination only goes so far
  • Do deep dives slowly
  • Hard work with purpose

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Dec 28, 2023

(This is a re-post of Episode #645 from this time last year)

This is the perfect de-motivational storm and it’s up to us to create “something” that starts some momentum. Do you have 20 minutes today? Tomorrow? This is a great way to stay in the game and prime yourself for next week. We get in bad habits of thinking we need more time to do a workout that “is meaningful” but little movements create big results. Now is the time to stay on the train. Don’t put it off until next week or the next. Don’t talk yourself into postponing the progress train. Action creates understanding.

Topics:

  • 2023 Training Plans for 70.3s and Ironman
  • Christmas Gifts and Gorging 
  • Staying on the Train
  • Off The Grid too far?
  • Taking a Day Off Is a Skill
  • Hibernation and Nature
  • Shorter Days
  • It’s the perfect De-Motivation Storm
  • Positive momentum
  • Staying engaged with the process
  • Internal Battles
  • Negotiating with ourselves
  • The Lazy Devil on your shoulder 
  • The underrated 20 Minutes
  • 20 minutes a day is 130 Hours a year 
  • This helps you feel better
  • Action creates understanding 
  • Quit talking yourself out of progress
  • Experience creates understanding
  • Mountain of Hell (Mountain Bike Race)

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Dec 21, 2023

These next few weeks are tricky to navigate, so a good approach might be to focus on simply feeling good. 

It’s easy to overplay our goals way too early when we should be setting ourselves up to train, so we can train, like we need to train.

Exercise is supposed to give you energy and now is a good time to keep that in mind. Motivation is thin, so don’t waste it. There is a lot of pressure on being perfect, so look to the liberation in imperfection. Set yourself up for repeated successes. Train to feel good.

Put yourself in a position to hit the ground running under control when the new year drops. 

Thank you for listening to our podcasts. We really appreciate you and wish you and your family a Merry Christmas and a Happy New Year. 

Topics:

  • Fake work 
  • Stock Traders getting lax 
  • No man’s land for training 
  • Wasting motivation?
  • New Years Day on a Monday
  • Choice Days 
  • New car or used car
  • Brand new bike lessons
  • The liberation in imperfection 
  • Self sabotage
  • Unsustainable progress
  • Great is the enemy of good
  • I’m doing this to feel good
  • Attainable goals
  • Setting up for repeated success
  • What’s wrong with feeling good?
  • “I just don’t want to get behind” 
  • Exercise is supposed to give you energy
  • Stop Short
  • It’s “easy access to the downward spiral season”
  • What was old is new

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Dec 19, 2023

The range of emotions we face after a single workout can be staggering. Sometimes it can seem like the end of the world or the best day ever, but today we look at why these feelings shouldn’t dictate the big picture. We talk about deception tough training weather, even when you think you feel great. We talk about mental toughness and micro recoveries throughout the day. We look at reacting slowly when you want to find the truth. We all have stress building in the undercurrents of our lives and it’s important to recognize what’s going on below the surface. We get into tackling challenges and really learning from your mistakes. Also understanding zone 2 pace vs. zone 2 effort. Control expectations and stay in the pocket. Thoughts are fleeting . . . let them go. 

Topics:

  • AKA Divining Rods
  • Micro recoveries
  • Tough training weather
  • Heat vs. Cold
  • How does your body respond?
  • Ideal running conditions
  • The body works hard to heat and cool
  • It’s all about how you use energy
  • Usual Zone 2 pace . . . or effort?
  • Build mental toughness
  • Learning from mistakes
  • Making macro decisions on micro feelings
  • Don’t go pedal to the metal then slam the beaks
  • Crappy attitude . . . why?
  • What’s building your background stress
  • Thoughts are fleeting . . . let them go
  • Know your weaknesses
  • Think through what went wrong
  • Expecting too much 
  • Momento
  • Bad yelp reviews

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Dec 14, 2023

Are you working on the right things for long enough? Today, we look at base, build and peak phases from the perspective of different athletes with different backgrounds and personalities. We talk about building training in a way that keeps you engaged, but also moves you in the right direction over the course of a year. We look at why one of our goals as athletes is to figure out how to become a fan of “boring” in the sense that not much replaces a strong aerobic base in long course. Can we figure out how to love what we hate and do it more? That’s usually a good sign of what needs to be worked on. Also, having the confidence to be creative with training to make it more enjoyable. What about blocks with no recovery weeks? Can you be dedicated to aerobic work? Maybe need less peak training? Tons of questions and observations about how we approach a season and how you can get the most out of your mind and body. 

Topics: 

  • Best and worst Christmas Gifts
  • Water sticks?
  • Practical training for individual athletes
  • Base, Build, Race Specific (Peak)
  • Train so you can train like you need to train
  • Periodization is about progression
  • Peaking on one day
  • 4 years building for the Olympics? Wow 
  • Be a huge fan of “boring”
  • Build - strength
  • Peak - increase intensity
  • Airing grievances 
  • When is the phase going to transition??
  • The problem with planning a full year 
  • Figure out how to love what you hate
  • Getting uncomfortable 
  • Reverse periodization
  • Confidence to be creative
  • No recovery weeks - 10 day weeks?
  • Dedication to aerobic work
  • Hansel and Gretel 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Dec 12, 2023

Change, both good and bad, can be hard to recognize because real change happens over time. Today, we look at how to appreciate the actions you take, even though they don’t seem like much right now.

How do we know that we’re improving, getting stronger, or moving the right direction? Sometimes it’s about shifting your “satisfaction perspective” and knowing what’s best for you. We get into diet changes, building strength, getting faster, and recognizing things that truly make us happy. We look at being an advocate for yourself and recognizing your trends. We talk about why being “fit” doesn’t always mean someone’s “healthy.” And we talk about the difference between looking and seeing something. The clarity of what’s real and what’s not. 

Topics: 

  • Growing when you have the opportunities
  • Over the road trucker 
  • When tears are shed
  • The Coach/Athlete relationship is personal
  • High burnout rate for coaches AND athletes
  • We all want return on investment
  • It’s hard to recognize slow improvement
  • Being “fit” doesn’t always equal “healthy”
  • Overall health is the goal
  • Creating your best life?
  • What is happiness?
  • Shifting perspective on satisfaction
  • Development is long-term
  • Gradual change isn’t “exciting”
  • Bad diets with good people
  • Empathy - Advocate for your life
  • Don’t absorb what’s going on around you
  • Recognizing growth
  • When you become unrecognizable 
  • Constant decisions
  • Recognizing your own trends
  • When we look but don’t see
  • Slow down and you’ll soak it in
  • Everyone wants to do sooo much
  • Things are never going to be “perfect”

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Dec 5, 2023

Run Camp is always an “awakening” of sorts and today we recall the dark places and ask, how much are we all leaving on the table?

Everyone at our camp last weekend went out of their comfort zone. When we take these actions we usually thrive and come out learning something important about ourselves. We talk about embracing hard things, believing in yourself, and dropping the complainer mindset. We look at the power of doing hard things and surrounding yourself with other people who will help you fuel these challenges. But we also get into the unenviable toughness we gain when we’re alone with our thoughts. Figuring out ways to get something done when it seems nearly impossible. How far can you push yourself when no one is around? Look into approaching workouts from a perspective of the challenge rather than the time. 

Topics:

  • Run Camp Experience
  • Sport that’s overcomplicated
  • The Stage Race
  • 10k Feet & 50+ miles
  • Marketing the easy life
  • The low complaining bar
  • Embracing something hard
  • Excuses 
  • Attitude is contagious
  • Surround yourself with tough people
  • Sticking your nose where it doesn’t belong
  • Chipping away fear
  • The changing moods
  • How much are we leaving on the table?
  • Staying in the moment?
  • Embracing a real challenge
  • Lonely stretches
  • Nutrition - Hydration
  • Working through thoughts and emotions
  • Soothing pain
  • Underachieving
  • Neuromuscular development
  • Comparing hardships and grief 
  • Unspoken understanding
  • The body adapts 

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 27, 2023

Solid questions from our listeners today. We get into how to handle this off season with regard to strength, durability, and what is “triathlon specific” training. We look at cross training, load balance, and how to get better at “going to the well” so you understand it and build confidence. Is it more important to work on your core, or upper, or lower body with supplementary work? Finding the best running shoe for you. And, is swimming and cycling more ultimately the simplest solution to better long course racing?

Topics:

  • The Off Season leaves more time to “think”
  • Struggling with finding good running shoes?
  • Biggest pet peeve in endurance sports
  • Mixing in strength training for off season
  • What’s most important: Core, Upper or Lower body?
  • Run pacing
  • Leaving your race in training
  • Stacking logs for the fire later
  • You can’t run more if it’s not easy
  • Learning by mistakes
  • Don’t be afraid to “go to the well”
  • Training stage fright
  • How much off season “triathlon specific” training
  • What are you most confident about?
  • Do things that make you fitter
  • Wayne Gretzky and cross training 
  • Balance your load 
  • What is triathlon specific??
  • Are you having fun?
  • Volume benchmarks for improvement
  • The return on swimming
  • It’s not really how fast you are 
  • Is more cycling the easiest long course solution?
  • Keeping durability
  • Where do you find fun

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Nov 26, 2023

(This is a re-post of cast 633)

“Opportunity is often missed because it is dressed in overalls and looks like work” – Thomas Edison

Ever fear the regret of not living up to your potential? Today we dig into what work looks like in your training and your life. “Work” often has a negative connotation, but it is the essence of what makes us who we are, both as people and triathletes. Not only that, it is rewarding and can be fun if you have the right passion and purpose. We also look at seizing the moment to find breakthroughs in your training. Our bodies tell us long before they need to do something and it’s up to you to recognize the opportunity. The work and the challenges ARE life. To get better and find more satisfaction, we need to take calculated risks along the way. We also need to develop healthy fears so our Sophomore Slumps don’t last for several years. 

Topics:

  • It’s not about the result, it’s the hard work
  • The benefits of hard work
  • When going rogue is good
  • Taking chances
  • “I just felt like I needed this today”
  • Know thyself
  • Is there Risk? Is there more reward?
  • The body tells you long before 
  • It’s YOUR journey
  • Why do you feel like you need something?
  • Measure you’re own intent
  • Taking risks
  • No one is ever done
  • Opportunity is often missed because it shows up in overalls and looks like work
  • Winner’s work
  • Negative connotations of work
  • Healthy fear 
  • Sophomore Slumps that last for years
  • Appetite to work hard for passion and purpose
  • Community
  • “Why do you do Ironman?”

Coaching Inquires: 

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

Nov 21, 2023

Today is about digging deep inside as an athlete and a human all with the mission of a happy and healthy life. Many times we know the right things to do, but for some reason we don’t follow that path. We look at 6 topics of Stoicism and how they relate to triathlon. We get into positive thought patterns, humility and discretion, moderation, staying out of the future, being grateful, and avoiding complaining. We tend to look for ways to fix specific problems, but most of the time it comes back to fixing how we think and act first. It’s also hard to recognize progress along a journey of self-improvement, but if we take time for gratitude things seem to be a little easier along the way. Speaking of gratitude, we’re very grateful for you and this podcast. We wish you all a great Thanksgiving with your family and friends.

Here are the 6 topics we discuss:

  • Don’t speak ill of yourself. 
  • Don’t boast about self improvement. 
  • Don’t be a glutton. 
  • Don’t be too focused on the future. 
  • Don’t be ungrateful. 
  • Avoid complaining for a happier life.

Sub-Topics:

  • An Hour A Day
  • Will anything ever be good enough?
  • The greatest week
  • Our favorite Thanksgiving food
  • The integrity of your plate
  • Stoicism - Feeling under control
  • 10% theory
  • Built in Excuses
  • Capture the moment with your eyes
  • Social media is tricky
  • Excessive Greed
  • People who live in the future
  • Future tripping 
  • Is anything wrong right now?
  • Living in the “what ifs” 
  • Choose to be grateful
  • Health is a gift 
  • Don’t bring problems, bring solutions
  • Stay out of extreme emotions

 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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