Today, it’s all about how to handle race week. We have over 40 athletes racing at Wisconsin, but this holds for all race week. We talk about what we've learned at our many pre-races and how to be calm, relaxed, and ready… both physically and mentally. We get into the best time to show up, check in, and how to pack for the least amount of stress. We also talk about driving the bike course and the important things to focus on while you’re out there. We look at pre-bagging transition, nutrition prep, and carb loading. Where and when should you eat? How to not get stressed about dining options. We also talk about shrinking your circle on site, recognizing positive energy, reducing negative, and how to avoid the chaos of real life Facebook groups. And we talk about your pre-race swim and how to set the tone for a great race.
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Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
More awesome questions today, starting with taper discussion and going through back to back threshold sessions. What happens if you have a big setback before a race? What if you’re dealing with nagging injuries or soreness? Are you a strong runner or a fast runner? How should you approach the bike in each case. Is it easier to chase the clock, or fend it off? How do you build confidence as you get closer to your race? Creating smart variation in your training. Is your default to always do more to build your race confidence? How to experiment in training. Listening to your body before your ego. When does it make sense to go rip the bike? Talking treadmill vs. running outside. When, why? How to keep things fresh and fun.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Good questions from the group today. We start with understanding how this heat affects us and how we can handle it better in workouts. We look at cooling down on the fly and when it’s not possible. We talk about what we would do if somehow we were running the Ironman brand. We talk about swimming in the ocean and/or with big chop. Strategies for current, waves and other people in the way. We look at negative splitting workouts and talk about it from an effort perspective as well. Settling in on your swims. We also talk about watts and whether or not you should try to increase them at the end of a 70.3 or Full. And, we get into bike fit, position, seat angle, etc. and look at how all of these things affect you on the run.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
A lot of athletes are closing in on their big race and for many it turns into freak out stage. But we’re here today to remind you to keep checking boxes. Race energy can be calming and energizing if you channel it the right way. Positioning “race day” or other athletes as competition can put you in the wrong mindset from the jump. Think of the day as being with the peloton. Hundreds of other athletes inspiring and supporting you to get to the finish line. Today we look at how to stay focused in your last big block, your taper, and on race morning. It may be a race, but the day is all about pace. Start working through your anxiety now. Practice race moments while you have time. Learn how to go out at your own pace when the rest of the field is trying to distract you. Roll with the punches. Stay in your own box. Use the side of your magnet that attracts good energy instead of repelling it.
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Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
There’s nothing better than being excited about the day’s training. So, how do we keep that feeling alive all year, or at least, more often? Today we start with a little state of Ironman discussion. Fulls cutback… 70.3’s on the rise… and maybe why. Then we look at the mindset of athletes and how they think of training and racing. Hard things might suck at times, but we can use them as a compass for life. We offer a lot of thoughts on how to take the rigidity out of training and make it more enjoyable. Your plan isn’t written in stone and it’s important to understand your body and how it feels each day. Be open to going longer if you feel it. Be okay with going slower or shorter. There is mystery in the training cycle. Some days we don’t think we have it and we do. Other times . . . Be aware of what’s going on, give yourself some love and flexibility. Find purpose in what you do. And what you’re training for is just one day. Save a little pain and effort for the race.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Be the best of who you are, not the worst of who you aren’t. Today, we talk about the importance of marginal gains in training, and life. Why do we do this sport? To get stronger, more resilient, and build the foundation we take on this journey. We talk about shifting our perspective on gains and comparison. There’s a lot of power in marginal gains, and frankly, they are the key to better racing. No more beating yourself up because you’re not “fast.” Fast is relative in endurance sports. It’s about how little you slow down. You can’t go back and fix training, but what you can do is train for a better understanding of your effort and execution. Focus on recovery and being the best you can be today. With love to Somer and her family.
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Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Whether you feel behind or confident going into your race, this podcast is for you. Today, we look at the most important things you can do in your final training block to be ready on race day. We look at the demands of the swim and how you can prepare with your last month or so of training. We talk about the importance of the bike, including strength, ability to stay even, and how to stay away from too many surges. We look at stress, lactic build up, going from coasting to engaged, and how to balance your bike effort for 112 miles. We also look at the run and talk about why it’s so dependent on a good bike. And finally, if you’re behind, we talk about the most important parts of getting yourself into the strongest position possible on race day.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we go through what we learned at our Wisconsin Camp this last weekend. We look at things like the “walking the plank effect” and how to build confidence by just showing up. We get into how we all crave validation, but sometimes it’s hard when training alone. We touch on how social media can ignite lingering anxiety. We talk about illness and how to conquer fears of the unknown. We all need emotional re-charges in this sport and why stepping out of your comfort zone is often the best place to do it. Anxiety is energy, it’s up to us to transform that into confidence and excitement.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
We’ve been watching the World Swim Championships for the last couple days and it has ignited a ton of thoughts on, not only how to get faster in the water, but on the bike and run as well. We go deep into technique and pacing and how all of that translates from swims into longer course racing in general. We talk about mindset of seeking improvement and how to accept little gains as huge wins. We also look at your personality types and how that should affect the way you go after races. We talk about tweaking form vs. counterproductive habits. We also get into how tension can have a huge impact on your speed and look at ways to relax and build better economy.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
What if you made “getting into the pain” your priority? Today we look at finding joy in the struggle and growth process. Most of us seek endurance sports because we want to change something in our lives. It’s important to remember that and realize success and confidence come from experience. We are literally changing who we are and it’s not always easy. . . But, it’s easy to chase easy. Today is about figuring out a way to get it done and why some of our worst/most challenging experiences are the real fuel for better racing. Don’t be trapped in “can’t” or feeling “not good enough.” There’s no time for a march of excuses. Chase the cobblestones. Find reward in the challenge of getting it done.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
You probably know we’re not much for fanfare, so today’s podcast is more about humility, reflection, and appreciating what we have. We certainly realize we would be nothing without you, so we thank you for giving us your time and helping us build such a positive community. Today, we talk about not being obsessed with what we “don’t” have and finding ways to find motivation in what we have NOW. Today is always "day one" and with the right focus and not-overthinking, we have a lot to be excited about. We look at why sometimes we have to figure out what not to do and be okay with that. We also talk about how state of mind is a choice and how it really boils down to how you approach training and racing mentally. Don’t “look” too hard for improvement and remember that fatigue masks fitness. Close your circle and always ask yourself, why not me?
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Every triathlete should listen to this podcast. We go deep into hydration and fueling and keep the solutions simple. We look at why most triathletes don’t take in enough sodium. We look at traditional sports drinks and explain why they likely need to be supplemented. We talk about too much peeing, hypoglycemia, and extreme thirst and what they indicate. We get into solid foods vs. gels and explain what might be best for you. We talk about fueling on race morning and why you could be setting yourself up for disaster as early as the swim. We also get into how you can dial in your nutrition for different types of workouts. We talk about the root cause of cramping, some myths about high blood pressure, and how our traditional fueling may be at the root of why so many triathletes have a hard time losing weight.
Topics:
Contact Dr. Alex Harrison - support@saturdaymorning.fit
Saturday Morning Fueling App - Search Saturday Morning Fuel in App Store
www.saturdaymorning.fit
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
This is one of the toughest times of the year. A lot of us are in huge blocks and the grind is real. Today we talk about how toe make that process more enjoyable. How to explore within workouts, how to find more energy for training, and how to get your mind wrapped around the long-range goals. Every workout can seem SO IMPORTANT but we’re here to tell you, they are not. Knowing how to adjust and when to take a well-timed day off are huge when it comes to maintaining your love for this sport. Age is just a number and we’re all trying to feel younger as we get older. It’s not about being soft, know your body and learn how to be strong, resilient, and race ready.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
More awesome questions from the listeners. We start by talking about what we think are the best tri-kits and what to think about before getting yours. We look at injuries and why some people tend to be more injury prone than others. We talk about getting more comfortable on your bike from being clipped in to climbing and descending. We ask each other which race we’d do the rest of our lives if we only had one choice. There’s a good discussion on nutrition including our standard approaches to how we eat on the daily. On your left etiquette in training and racing. How to keep your hunger at bay, and is it ever a good idea to just take a week off in the middle of the season?
Topics -
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Great questions from our listeners and we start with training for a running race while still maintaining your inner triathlete. We look at how athletes have gone from 70.3 to successful marathons. Also, building base for your first 70.3. What if you have tendonitis? Should you keep running? Then . . . we get into a bit of a rant about KONA qualification slots. We look at what Ironman is doing to get more women in the sport. We also talk about the thought that watering down qualification for men and women has made the whole thing lose some luster. We look at local tri-club communities and whether they are growing or declining. And finally, decoding the big ring vs. small ring if you feel the same resistance on both.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Back into the cockpit for another round of how to not suck at cycling. Today we look at how cycling is often overlooked as a technical or athletic discipline. We go deep into high cadence, intensity, balance, and big gear work. We also take a dive into lactic acid and V02 max training. How to do it, why it’s important, and how to look at things differently if you’re training for long course vs. short course. We get into a lot of methods to develop your cycling economy so you can ride strong, but also get off the bike ready to run your best race.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today is all about saving watts and energy on the course but gaining as much as 10 minutes in your Ironman bike split. This is basically technical ways to become a better cyclist. We look at riding bumpy roads, preparing better for the course you’re racing, and how to get better at handling. We also look at why your bike fit may be costing you major watts and how a more comfortable position can get them back. We talk about deep wheel rims and when you should or shouldn’t use them. We get into short course vs. long course approach. We talk about tires and the right PSI, along with how you can find what’s perfect for you and your bike.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Coach Robbie spent the weekend at one of our C26 Team Races, Des Moines 70.3, and today we look at the racing experience. We talk about the little things that make the weekend a lot more fun for athletes and spectators, including, where to stay, how to spectate and what kind of little things make a big difference. By all accounts, Des Moines did it right and it was a bit of a positive surprise on a lot of levels.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Sometimes we gotta break the mold. Kids are much more creative than adults. Today, we look at ways to train that will be more enjoyable, and even more effective. We look at taking risks and chasing logical consequences. We also talk about flex training and making decisions about your workouts on the fly. We look into creating the ability to get stronger as the session/race goes. We talk about effective breathing, the ability to create one more, and analyzing our current state of tired. Lots of good examples on how to be a little flexible on the f**ck-around and be a better athlete for your efforts.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
It’s not always fun to have a wake up call. Today, we get into the illusion of seeking dreams without putting in the work. Mike did a Sprint over the weekend and he had to take a long, hard look in the mirror. We get into riding on success from the past, and how 90% of life is just showing up . . . but most people don’t do the 10% which is learn from success or failure. We talk about confidence as a crutch, how it’s good to have a healthy fear hanging over you, and why we have to own our successes and failures. Eventually being unprepared will wear you down. Woulda, coulda, shoulda, only goes so far. When we have a big, exciting dream, we should go for it, but it ultimately boils down to doing the hard part, which is the actual work.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Life is a hell of a lot easier when we’re not trying to be someone else. Today, we get into how that relates to training. We tend to get a lot of information from the Elite People in their fields, but a lot of times they are so far past us they’ll take the things we really need for granted. Today, we get into the nuts and bolts of training, increasing intensity, fueling, eating habits, and general well-being. Too many of us make multiple decisions at once and it can be overwhelming. Find something that works for you and stand by it. Have the courage to be yourself and believe in your own journey.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Some awesome questions from the group today! We start with training on the bike and how to get better. Riding alone vs. a group. How to push yourself when you’re alone. We look at the best way to troll Ironman Facebook groups. We talk about how to train when you have an injury and a race coming up. Mike and Robbie share their biggest racing fears, along with what scares them as they track athletes. We shell ideas on where to start with your first racing bike. Also, you swim great in the pool, but can’t put it together in open water… we get things straightened out. How to train if you’re injured. Racing back to back days. Smart spends for your cycling. And tackling hills at Ironman Wisconsin. This one would be great for a drinking game.
TOPICS:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we talk about the importance of igniting our own competitive fires. This is more than competing to win. It’s about competing against yourself to be your best and putting yourself in those situations. It’s about finding ways to get fired up to chase something you want. It’s about trusting that you can keep going. We get into how difficult it can be to fuel your own fire all the time. We look at that fine line between being too calculated and letting it rip. The best athletes in the world don’t look at their watch when they’re chasing a win. They just compete. They Just get it done. Today, we look at how that mindset can help you in training, racing and life. The best ability is availability. And often, that’s availability to figure out how to just get it done. It’s easier to throw more wood on an inferno than to ignite a soggy log.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
How do you think about race preparation? Today, we look at ways to get the most out of your fitness on race day. We look at the difference between preparing with accessories and preparing with knowledge that will make you faster. Do you really KNOW the race course? Do you train on similar terrain or simulated terrain? We look at ways for you to dial in your nutrition, but also talk about how the perfect game plan with nutrition can be ruined by bad pacing. We also look at how bad nutrition can be overcome by perfect pacing. Being unprepared equals fear. Are you training with purpose in regard to the race course or just winging it in hopes it works out? There is a ton of free speed out there if you know where to look for it, and we’re not talking about aero helmets and carbon shoes.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Charles Bukowski said, “What matters most is how well you walk through the fire.” And he’s right. Today we combine that thought process with how Kobe Bryant built mental toughness by negotiating his own thought process. Racing and training presents hundreds of opportunities to “figure it out” and those are the golden nuggets of becoming a better triathlete. Today, we look at self talk and creating tough situations in training so you know how to handle them in racing. We look into the power of being alone in your head and becoming mentally strong. Get through nagging niggles. We talk about trainers vs. gamers and what sets them apart. Can you callus your mind in such a way that it makes you race better? Layer in opportunities to quit, but don’t do it. How do you get through the tough training moments and beat that inner voice that’s telling you to quit, or worse, not start.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com