Coach Robbie launched a great analogy today, saying, "Look at your race like a business, it's all about return on investment." Are you making the right decisions on race morning, during the swim, or on the bike to get your best run? Today we break it all down and show why once you burn a biscuit, you can't get it back.  

• You Can’t Get Burned Biscuits Back
• Race Your Ironman Like It’s A Business
• An Emotional Ironman Finish
• Is Mike On Board With A Power Meter?
• Linsey Corbin slapping skin with kids
• Juicing?
• Disposable Running Shorts
• Great Things People Do On The Course
• How To Have Fun In A Race
• Mental Engagement 70.3 vs. Ironman
• Handling Emotions in a Race
• Underrated Part about Lack of Preparation
• Stress is Stress is Stress
• Mistakes You Make on the Bike Don’t Show Up On The Bike
• Energy on the Bike Vs. Run
• You Can’t Catch Up Because You’re Already Caught
• Average Power Vs. Normalized Power
• Best Bike Split
• Normalized Power is your - Cost of Business
• Why It’s Easy To Pick Up 30 Minutes On The Run

We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

Crushing Iron was just in Madison for Ironman Wisconsin. In this podcast we recap the race including the effectiveness of the rolling start, the wind on the bike course, and the always difficult Ironman run. Whenever we spectate it's a stark reminder of just how tough it is to do this sport and offer a little inspiration and motivation to keep you going in the right direction.

• The Emotion of the Red Carpet
• How The Swim Affects Your Bike
• Dealing with hills and wind
• Choppy Water?
• Are you still underestimating the Swim?
• Preparing for rougher rides
• Mass Start vs. Rolling Start at Wisconsin
• His Longest Run Before Wisconsin was 4 miles
• Has Crushing Iron Made VIP status?
• Mike Selfies
• Pushing Through The Pain
• Age Group Male and Female Winners Married
• Looking ahead at Chattanooga, KONA, and Louisville

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

• How To Be Honest With Yourself in a Race
• The Stories We Tell Ourselves
• The Blame Game - Our Reaction to Failure - by Steve Magness 

https://www.scienceofrunning.com/2018/09/the-blame-game-how-our-reaction-to-failure-influences-future-performance.html?v=7516fd43adaa

• Having Honest Conversations with Yourself
• Controlling The Story in Our Head
• The Anatomy of Excuses
• Putting Energy Into Success
• IM Wisconsin Preps
• Our Big Bike Tip to Keep Warm
• Reacting to a Bad or Good Race
• The Second Lap Monkey - Rich Strauss

http://www.everymantri.com/everyman_triathlon/2007/09/monkey-poo.html

• How To Run An Ironman Marathon By Effort
• The Difference Between EFFORT and PACE

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

We talk about Ironman 70.3 Worlds, including the emerging force that is Ironman Live Broadcasts. We touch on college football and why TV games are going losing us. We talk about what it means to hold on during your Ironman run, and practicing Race-Pace-Pain. We look at how you can ruin your race in the first 3 miles of the run. Pros and cons of running with music and why you should be adding hard intervals to your long runs. 

TOPICS

IM 70.3 Worlds
Wisconsin Rain Situation
Is College Football Losing Steam?
Ironman Live Broadcast Evaluations
Ozark on NetFlix
Focus on What You Can Control
Race Pain Pace
Pros & Cons of Running With Music
Adding Hard Intervals In Long Runs and Rides
Practicing "Holding On" in the Run
How The Body Adapts
How One Mile Can Screw Your Race
Ruining Your Race in the First Three Miles
The Correlation between Your First 3 and Last 3 miles
Systems Checks and Cost Benefit Analysis

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

One of our favorite authors is Charles Bukowski and his famous saying is, "Don't Try." We think what he means is, "Don't try to be someone you're not" and while it obviously applies to life, it hits hard for a lot of athletes in triathlon. Perfecting any craft is a slow burn and at the core is being realistic with yourself and your goals. It can also make the experience much more rewarding and fun. 

• What’s Your Web Browser History 30 Days Leading To A Race?
• It’s Not What You Do, It’s the motivation behind what you do.
• The Keys to Longevity
• Obsession with Race Pace
• Dropping Pennies In Your Fitness Piggy Bank
• Accepting Outcome
• Understanding EFFORT 
• Don’t Chase One-Offs 
• Being Honest With Your Goals
• Weight Loss and Athletic Gains Come Slowly
• Self-awarness of things that aren’t working
• How to be Content With Your Effort
• Robbie The Realist 
• Setting and Letting Go of Time Goals
• When to Unload Your Training
• Losing Momentum In the “Hype” Race
• The High Roller Analogy
• How Do You Look at Your Potential?
• Coach Robbie’s First Mix-Tape 

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

• The RACE WEIGHT Obsession and Myths
• How Much Does Weight Really Matter?
• The complexity of fueling
• Lionel Sanders Weight Loss At Mont Tremblant 
• Don’t Starve Yourself
• Body Image and How We See Ourselves
• Hydration During Ironman Training
• Running Nutrition is WAY Different Than Triathlon
• Timing Your Meals Around Workouts
• Nutrition for A Big Block Weekend
• When You Cut, It Sounds Like A Bad Idea
• So and So Looks too Skinny to Win Kona
• Does Calorie Deprivation Actually Add Weight?
• The Worst Way To Start Your Day
• A Good Rule for Eating 
• Hungry, Angry, Lonely, or Tired?
• The Importance of Hydration in Ironman Training

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

• Overthinking Missed or Bad Workouts
• Recipe For Emotional and Physical Disaster
• The Most Exhausting Part of Triathlon
• Finding Confidence TODAY
• Putting the Athlete’s Health, Well-being and Spirit first
• Same race, different plans
• You’re Always In Progress
• Relaxing To Be Faster
• The Learning Curve
• The Pro and Con of “Simulation”
• How To Run The First 3 Miles of the IM Marathon
• Don’t Attach Yourself To Every Feeling In a Race
• The Seasonal Change Before Your Race

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

• I feel pretty good but . . .
• Pro Triathletes Pay
• Mont Tremblant Discussion
• Fast Age Groupers
• How To Predict Your Spot by trend
• Ironman Training Fatigue
• Grumpy, Tired, Discouraged?
• The Morse Code Cry for Help
• Managing Fatigue
• Preventing Cascading Fails
• The Fatigue Training Continuum
• Hard Is Relative
• Why “Train Hard/Race Easy” is BS
• How To Limit Your Sufferfests

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

• Each race is a stepping stone
• There IS such a thing as failure
• When it's Time To Panic (Hint: Never)
• The last couple months - How to handle it based on your fitness
• Monitoring crunch time as a coach
• You’re asking your body to do something it’s never done before
• Building on Hope vs. Consistency
• Big Swimming Secret of The Day
• Wetsuits vs. Swim Skins
• Making Excuses vs. Finding Reasons To Do It
• The negative voices rant
• How To Leave Workouts With A Positive Feeling
• Be Aware of Where Your Energy Is Going
• Don’t Live In Problems That Don’t Exist

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

On the heels of our last 2018 Crushing Iron Triathlon Camp, we look at what we learned and how everyone helped Re-Ground the reason we do triathlon. We talk about awareness and how understanding the mind is the key to reducing distraction in our lives. There's also good stuff on how to execute YOUR RACE amongst the distractions and a good section on staying calm in open water.

Re-Framing Isolation In Triathlon
Practicing Awareness
How To Beat In-Race Distractions
Training Alone
Finding and Keeping Energy
Reenforcing Positive Habits
The Law of Practice…
Remembering How Many Good People There Are
It’s Not Always About The Numbers
Let’s Remember Why We Like To Ride Our Bike
Take It Out of Self
Why Do We Panic in the Open Water?
Testing the 10/17 - Zone 2 Run With Outsiders
The Adrenaline and Endorphin Lies
Executing Your Race Amongst Course Distraction

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Mike Tarrolly - crushingiron@gmail.com
Robbie Bruce - c26coach@gmail.com 

The Temptation to Make Drastic Changes
The worst ways to beat low energy
The 3 symptoms of "I’m About To Screw Everything Up"
Overthinking Things as You Lead Into Your Race
Look for Specific, Provable Data
How To Get True Indicators Of What You Can Do
Are you the type of person who trusts the critics?
Too Much Information from people you don’t align with
The Netflix Training Analogy
The More You Change, the Longer it will take you to figure out what works
Don’t Interrupt the Process of Paying Attention
Is this me panicking or is it justified?
Go To Bed and Wake Up Tomorrow

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Recovery is a major part of triathlon training, but a "Day Off" isn't always the right method. Today we get into why days off can derail you, along with looking at the next 24 - 48 hours in a different way, including "creating" days off without using one, and using two days to build one solid workout.

• Why Monday’s Are the Worst Day To Take Off
• 24 Hours Doesn’t Have To Be The Same Day
• Beating Negative Thoughts
• "Checking Out" is not The Best Recovery
• Training while you travel
• How Days Off Can Derail You
• Same Day Recovery
• Staying In The Groove after Vacation
• Coach Hints At What’s Next For Him This Season
• One Mile At A Time
• Final Ohio 70.3 Recap

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

The last 2-3 months of training for an Ironman can bring a lot of doubt and confusion. You're tired, burned out, and the road seems like it may never end. But it will . . . and the key is understanding how to handle your build, see the light in your Taper, and be ready to leave it on the course for ONE DAY. Today we look at understanding the reasoning behind the build phase and how to best approach your taper and race. 

If you enjoy the Crushing Iron podcast, you can support us with a direct pledge here. Thanks for listening!

TOPICS FOR TODAY:

How To Stop Overanalyzing
Burned out late in training?
Late Season Training Guilt
Family and Friends Week in Training
Ironman Build Phase is like Summer School
Closing In On Your A-Race
Why People Overdue Big Builds
What a Taper Should Feel Like
The Importance of Keeping Tension in Your Muscles
Long Term Calluses in the Body
Being Ready To Dig Your Biggest Hole on Race Day
Why and When You Need to Push Faster and Harder in Training
Racing vs. Running the Marathon?

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Ohio 70.3 Race Reviews

An unbelievable coincidence and awkward moment

Rating Our Hotel Accommodations and Location

The Swim - Tough, Long, or Fair?

Should They Just Let Everyone Race in a Wetsuit? 

The Kayak Calvary 

How was the split transition?

How Was The Rolling Start?

Volunteer Performance

Spectator Recap/Review

Run Course Breakdown/Analysis

Bike Course Aid Station Talk

Spectator Support

How Was The Expo?

The Easiest Solution For Post Race Athlete Meal 

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Pre-Race for Ohio 70.3 
Seasonal Doping
Easing Into Runs and Rides
Why Zero To 60 Can Ruin Your Race
Mountain Biking Pros and Cons
Two 70.3's in a month
DTT - Deserved Triathlon Time 
Bad Day Or Bonk?
Life Stresses and How They Affect Training
The Hill Climbing Mindset
Climate Change Racing 

Coach Robbie and Mike, along with 12 or so Crushing Iron coached athletes will be at Ohio 70.3 this year so please say hi if you see them around.

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

Battling "funks" is a huge part of triathlon training, but do coaches get them too? Today, Coach Robbie opens up about why he can get down on himself after a race weekend and how he digs out. We also get into listener questions involving picking your next race, stepping up to the next distance, and planning for next season, along with explaining the keys for finding the biggest gains in all three disciplines. Mike addresses his failed podium prediction. 

If you enjoy the Crushing Iron podcast, you can support us with a direct pledge here. 

Today's Topics: 

Do Coaches Have Funks, Too?
The Never-Ending Quest To Find Better Ways
Pre-Race Plan Thought Process
Why listening and adjusting are the keys to coaching
When Should A Coach Give Tough Love or Encouragement?
Mike Recaps His Podium Prediction Fail
What is the smallest change an athlete could make in each discipline that would result in the largest gain? What little thing is holding you back?
When's the right time to start planning for next season?
What is the perfect race calendar? Does it have to go in order by distance? Where does camp best fit/benefit?
How do you know when the right time to move up to the next race distance? What should you look for?
How do you know when the right time to move up to the next race distance? What should you look for?
Would You Train if You Didn’t Race?
How Mike and Robbie Met
Planning for Ohio

Coach Robbie and Mike, along with 12 or so Crushing Iron coached athletes will be at Ohio 70.3 this year so please say hi if you see them around.

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

"I had GI issues" might be one of the most commonly uttered phrases in triathlon, but why does it keep popping up? Probably because we don't train enough to our NUTRITION and HYDRATION. We hate to say it, but Nutrition takes practice and there are hundreds of variables, like did you have spicy food and 3 margaritas last night? Today, we give you some better ways to keep your energy and stomach solid on the way to a great race.

If you enjoy the Crushing Iron podcast, you can support us with a direct one time pledge here. 

- From Kuwait to Chattanooga
- Liquid vs solid nutrition on the bike? Benefits of each?
- How do you experiment with nutrition throughout training?
- Is there a good way to calculate liquid needs in training to thread the needle between over/under hydrating?
- How to train for a race that is no where close to the conditions you have to train in? (IE a hilly course when you live someplace with no hill access. Training for heat in a cooler climate)
- Any opinions on the newest IM run training trend that’s sweeping the nation, 10-17?
- Is your heart rate monitor slowing you down? 
- Would you ever consider trying to start your own triathlon event?
- "Should I or shouldn't I do this race?"... what factors do you recommend taking into consideration?

Coach Robbie and Mike, along with 12 or so Crushing Iron coached athletes will be at Ohio 70.3 this year so please say hi if you see them around.

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

You finish a race, then reflect. What did you learn? Typically it's "I need to do more work," but do your expectations and perspective align with what that work should be? Today we talk about why "traditional" triathlon and Ironman training can throw you out of whack and take away the fun. 

- What Do You Learn From Your Races?
- Are you in the overthinking trap?
- "Traditional" Ironman Training
- Mosh Pit history that transfers to the swim
- Getting Rid of Tunnel Vision
- Balancing family and Training
- You always learn something and you always have more work to do
- What she learned from a bike wreck
- Getting tougher with every race
- The Sport of Triathlon and Growth
- Long Rides Followed By Long Runs???
- Fitting Training into your Life or Your Life into Training?
- This is a Hobby and We Lose Money

Coach Robbie and Mike, along with 12 or so Crushing Iron coached athletes will be at Ohio 70.3 this year so please say hi if you see them around.

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

www.crushingiron.com  

If you're racing Ironman 70.3 Ohio, this interview with Race Director, Ken Hammond, is a must listen. From the multiple transition set up to swim changes to insights on wind, water temperature, and nailing the run. He genuinely captivated us with inside information about the high standards and practices Ironman uses to make their races enjoyable, safe, and rewarding for a community. 

- The painstaking lengths IM goes to for a safe bike course
- How a Police Officer helped improve the bike course
- Navigating Multiple Transitions
- What to do with your Tire Pump
- How and Why The Swim Course Has Changed
- Inside The Politics of Host Communities
- What happened to Ironman 70.3 Syracuse?
- Why he thinks Ohio 70.3 has a great future
- How Ironman sets limits on number of participants
- Behind the scenes of planning for unexpected weather
- The sleeper hills on the run course
- Where spectators can get a great view of the finish
- Do Pros help draw triathletes to race?
- How to best enjoy your race experience

Coach Robbie and Mike, along with 12 or so Crushing Iron coached athletes will be at Ohio 70.3 this year so please say hi if you see them around.

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

Today on the Crushing Iron Podcast we explore the reasoning behind feeling obligated to do 20 Mile Training Runs and Century Rides. Are they in themselves keys to racing an Ironman or is it just a "peace of mind" strategy. In general, how do you stay consistent and want to wake up each day ready to get better.   

Most Builds for Ironman are . . . too long
Do You Really Need Bricks?
The One Thing That Makes You Run Better Off The Bike
How Far Do You REALLY Need To Run in Ironman Training?
Racing Without A Watch
Announcement of Next Guest on Podcast
Music City Triathlon
Mike's Podium Prediction
There’s Only So Much Volume A Body Can Handle
Stress Scores As They Relate To Training
Mental and Emotional Burnout
Peaking at the Right Time
Practicing at staying the Same Speed
What is it with benchmarks?
Power of Accumulated Fatigue Podcast #78
Check out the Aim Low Blog Post

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

Travel, hotel, check-in, Taper, Diet, phantom pains . . . They all dominate our brains before a race. So, how do we reduce that stress and turn anxiety into excited? Turning your thought pattern from fear to confidence is a great place to start. Today, we walk through all the stuff that comes the week or two before races and look at ways to shift your mindset. 

Park and Walk
When and How To Pack for a Race
Sending Positive Signals to Your Body and Brain
Race Logistics
Less is more
Taper Diet
Unrealistic Expectations
Ghost Pains
Antsy vs. Anxious
Compounding Confidence vs. Anxiety
When to Talk and Not Listen
Treating a Race Not a Race

Looking for a fun weekend of training and meeting awesome people? Check out our 2019 Camp Schedule here. 

Triathlon doesn't always have to be hard. In fact, it shouldn't be. And sometimes stopping, relaxing, and taking your time can actually be faster. Today we talk about how to train with full body experience instead of focusing on the pavement for hours on end. Tend to the part of the garden you can reach. 

We Announce the THREE Team Races for 2019
Mike Updates His 10/17 Running
Great Story from our Facebook Group - Say Hi To a Neighbor
What’s Really Important, and What’s not
C26 Meditation Music??
Triathlon isn’t our LIFE
How Willing Are You To Stop and Take a Moment In Training
Why Relaxing Makes You Faster
Return on Investment Training
How Triathlon Can Enhance Everything Else You Do
Quit Staring Down At Your Bike Computer
Finding HEALTHY Pain
The Relaxation Tape Series

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C26 Camp Dates for 2019 Are Announced here: www.crushingiron.com/camps

Do you approach your workouts as a class or the test? If it's the latter, it probably stands to reason that training can seem more like pressure than enjoyment. This is an easy way to beat yourself up instead of finding praise. Today, we talk about a lot including how you can re-define the idea of PR'ing your workouts.

Hydrating More As You Age
Working Out The Hamstrings
Double Run Days
Double Bike Days
Navigating Work and Long Workouts
Do What You Want To Do
Heather Wurtel Story - What’s your definition of success?
Taking Things Too Personally
Setting Goals Is One Thing But . . . How Do You Appreciate Them?
How Today Can Be Your Best Workout of the Year
Redefining PR’ing Every Workout
Two Types of Athletes
Are Your Workouts a Class or a Test?
Do You Beat Yourself Up or Praise?

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The Crushing Iron Triathlon Camp always reminds us how important attitude can be in life. When 20 virtual strangers with common goals meet for the first time it can really turn into magic. Today, how positive people, good energy, and the BELIEF in yourself can help you dive into the fear. 

Surrounding Yourself With Positive People
Solving Open Water Swim Panic
Leaving Your Comfort Zone On Your Own
Rising to a Different Level
Re-Defining Your “hard” or “best effort”
The Power of Change
The Body vs. The Mind
How to Not Walk On The Run
Sometimes it’s Best Not To Think
Running Into Your Fears
Why Overworking Could Be Lack of Confidence
Sleep, Nutrition, and Mobility
Stacking Lasting Gains on Top of Each Other
Wave Start at Muncie - Did we practice a rolling start?

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Remember when you were a kid and played all day long without a second thought to how how tired you were? There's nothing worse than staring at a training week and dreading the tough workouts ahead. There's a lot of power in finding fun in training and racing and today we talk about how to find more enjoyment.  

Traffic Report Rant 
The Crushing Iron Closed Group hits 1000 members
Camp Preview
Treating Training Like A Kid
Can Everyone Do An Ironman?
Is Ironman Really That Hard or is it the Commitment?
Motivation and Commitment
Would You Still Train if You Didn’t Have a Watch?
Get In Touch With Your Body, Not The Numbers
Is More Always Better?
What Parents Can Learn From Training
How Coaching Should Work

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