Try this . . . strip away the excuses and then figure out why you don’t want to take action. Today, we look at being paralyzed in planning and waiting for the perfect moment. That perfect moment is usually right now. We don’t control the universe and thinking we do is a sure plan for failure or procrastination. We all face challenges and those obstacles never seem to go away. But they are also your guide. Do what works for you. Find a passion for filling your cup. This is an important time of the year for training, but what does that really mean? Today, we look at how to not waste your precious time.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today is about living, training, and racing to your fullest. Robbie’s grandmother passed last week and he shares some of her secrets to life and living. We get into the essence of what matters and how to cut through every day stress. We look at feeling disconnected and the power of friends, family and community. We look at how having a clear purpose is one of the best ways to reduce daily stress. We talk about soaking in the sun and knowing that you’re doing the right things without always having to understand the metrics and science. Living a bubble proof doesn’t lead to true satisfaction.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
RE-POST
We are attending to family concerns this week, so we are re-posting a popular series, Micro Goals, from a couple years ago. These are timed perfectly for your off-season. Here is the first one on Running. We'll be back with new episodes next week!
How do you REALLY get faster at running in triathlon. Today, we go through all the smart, small, and important steps. As we know, Ironman is usually more about who slows down the least than who is fastest. How do you get there? Where do you start? It’s really pretty simple, but that doesn’t make it easy. Find out the rule of thumb for your long runs and why it’s so important to run in a way that leaves you wanting more.
Micro Goals - Swimming Focus - #519
Micro Goals - Cycling Focus - #520
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we focus on three key parts of swimming: Balance, Body Position, and Leverage.
If things are out of whack, it’s a good idea to slow down. Force yourself to move through the stroke in a way that you can master it, then bump up turnover. Swimming is so much about pressure and feel in the water and if your spatula is cutting through rather than creating resistance, things will be out of balance. Are you working against your fitness? Keep the process as simple as possible. Work on one or two things at a time and find that stroke that makes things feel easier… so you can go further and faster.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
All Episodes from our How To Not Suck At Swimming Series:
1- Episode 12
2 - Episode 20
3 - Episode 125
4 - Episode 126
5 - Episode 236
6 - Episode 365
7 - Episode 484
8 - Episode 537
9 - Episode 657
10- Episode 658
11- Episode 683
12 - Episode 727
13 - Episode 728
Today we look at how to be faster and stronger in the water. Good news, there’s a lot of great ideas here to make that happen. Bad news, actions speak louder than words. Many of us like the “idea” of getting faster, but will we put in the work. Lucy Charles swam 50k a week to give her a minute or so edge. How much will you swim? We also get into Knowing your flaws so you can work on them. There are so many moving parts in swimming, but often the best solution is just to figure out your weaknesses and adjust. And finally, are you “slicing” through the water or actually doing work with your hand and forearm? We take a deep look at what this really means and how to stop from spinning out in the water.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
All Episodes from our How To Not Suck At Swimming Series:
1- Episode 12
2 - Episode 20
3 - Episode 125
4 - Episode 126
5 - Episode 236
6 - Episode 365
7 - Episode 484
8 - Episode 537
9 - Episode 657
10- Episode 658
11- Episode 683
12 - Episode 727
13 - Episode 728
We know training and racing and life can suck at times, but a large part of that is building the skill of resilience. That doesn’t mean everything should be a constant grind that makes it all miserable, though. Today, we talk about the importance of pushing through and testing the limits, but choosing the right times and learning along the way. This sport is a complex puzzle and learning to build clusters that fit together is the right strategy. We all want to race well, but shifting perspective about our “why” can make everything more rewarding. The best memories are usually when we fought through the biggest challenges. The concept of resilience is different for everyone, but the essence is the same. Facing things that are hard and maybe even scare you is the way. Doing things nobody can take from you. Change the world one person at a time starting with yourself. (We also talk a lot about halloween candy rankings).
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
The off season is where the greatest dreams go to die, so if you really want to fix something or get better, now is your chance. Today, we talk about how a lot of athletes are trying to fix a problem that doesn’t exist, but don’t work on something that’s actually broke. Both Mike and Robbie talk about their struggles in this area and how they are addressing them, because now is the best time. We get into how and why it’s best to uandercommit and over deliver vs. the opposite track that most take. We look at resilience and how it has to be practiced or you won’t have it in a race. We also look at the concept of failing to learn and grow. We also talk about why losing fitness is actually good for you.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Even when they’re losing, you just get the feeling that certain teams are going to come back and win. It's that winning culture insilled deep in the program. Today, we talk about how to create that winning culture in yourself. It’s not an overnight fix and we’ll look at the power in little things on the way to making yourself a powerhouse. Great teams don’t force things, they don’t sweat the small stuff, and they certainly don’t give up. Lots of good nuggets here about training yourself in a way that let’s the body figure things out on its own. Imagine looking back two months from now and seeing real gains, but not noticing much along the way. Let the body adapt and get out of its way.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Lucy Charles-Barclay goes wire to wire at Kona in a performance for the ages. Today, we look at tons of the little details we saw on Saturday, including pacing, strategy, nutrition, and straight up toughness. We also talk about the broadcast and a lot of the good things Ironman is doing for the sport. We get into the chess match on the course, Lucy trusting her instincts on the swim, and her decision to take control on the bike. There were tons of little stories sprinkled into an amazing race that athletes of all skill and experiences can learn from. What do pros do that can make YOU a better triathlete.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today, we start with some of the moves Ironman is making from a product perspective and discuss why they seem to be good calls. We look at the pros and whether or not they should be the marketing angle for the sport. Then we get into this year’s Ironman Women’s World Championship. We define the contenders, talk about how the race may play out, and why there could be chaos on the bike. Will the runners be able to stay close enough to top bikers? Will there be too much separation in the swim? How will the run unfold? On paper, tons of variables make this one of the more intriguing races we’ve ever seen. Plus, Mike and Robbie’s podium picks.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
We can have big dreams, but the way to get there is by taking small, consistent steps. Not too high, not too low. Today is back getting rid of things that suck that energy dry. It’s very hard but how to we make our world less noisy and calm an overactive mind that can pre-dispose us to patters of self-sabotage? Today we get into training habit changes, addiction to pain, and playing the blame game. We all do this shit and there’s nothing wrong with getting it in the open. We need energy to be effective and stay consistent in training. Ego and insecurity cloud judgement. Get out of your own way.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
In a world with millions of distractions, it’s up to us to figure out what we really want out of life. Training and racing can be a great compass, but we have to shut off the noise and figure out internal motivation. Being accountable to ourselves is an easy concept, but difficult to master. Today we talk about figuring out structure and finding solutions to the real problems that keep us away from training and doing things we really want to do in life. Chasing perfection often turns into procrastination so we look at anticipating imperfections and keeping our eyes and momentum on the honest journey. Get back to the fundamentals of the sport and your life.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Being fresh, fit and energized is VERY underrated. Today we look at a common loop triathletes get themselves in when they are not paying heed to the truth of nature. This is the time of year to build habits that work for you next year, and frankly all the time. There’s nothing more powerful than looking forward to training and today we look at ways to get there. Training for 3 sports all year long isn’t the right formula for everyone. Frankly, it can seem overwhelming and today we look at why focusing on what feels right and good will help build your overall goal, which is fitness. We’ve said it before, but having a well-trained, fit, and energized 70.3 athlete is much better than an overtrained full athlete. If you love this sport and want to be in for the long haul, keep this in mind: Being overtired is overrated. The best track is a slow and steady burn.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today is a grab bag of awesome topics. We look back after 7 years of podcasts to decide if/what we regret saying. We talk about changing coaching philosophy. How long should you recover after an Ironman? What should you do? Not giving into post-ironman temptation. The #1 challenge after your Ironman. When to switch from road bike to TT bike. What is proper finish line etiquette (this one gets interesting). Mass swim starts solve a lot of problems. Moving past a DNF. What podcasts do we listen to in our free time? Who is poised to win KONA
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we look at injecting your late season race/training with a little positive mojo. We look at the positives and the tough spots you might face and how to get through them. Seasonal EPO, Late season FOMO as others sit around watching football, and understanding the emotional swings of peak training. We get into excitement vs. fulfillment so you can have a better perspective on your upcoming race. We look at how hard things create breakthroughs when we least expect it. We talk about overly ambitious goals and why they can be a good thing. We also remind you that every single race is HARD. Be ready for the challenge while you’re out there. Choose strong and steady over Epic as you benchmark. And finally we go down memory lane on Louisville. Mike’s humble beginnings. Robbie’s rocky period. And how all of this has come together better than we imagined, or maybe even recognize.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
The best ability is . . . availability. Today we look at triathlon as a year round sport and why now is a great time to start working backwards from your goal. A lot of us are “all in” or “all out” this time of year, but staying with the program now makes everything easier, and more effective in the future. Now is the time to stay in the game and build the base you want to work from next year. It’s like studying for final exams in small doses instead of cramming each year. Figure out what makes you excited and work on that. Put yourself first right now. Create that “don’t think about it” volume. Take care of nagging injuries by working on body mobility and balance. Set yourself up for wins now. Be available. Be consistent. And be way ahead of the game. Also, we talk about Louisville being back on the table for racing.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today, we talk about late season races and post-race strategy for getting stronger and faster. The tendency is to get right back at it, but it’s better to step back and peel the onion a little to figure out the best way to improve. The off season is a time for regrouping, re-focusing and being a little creative in your quest to get better in manageable ways. The goal is to really find joy in training so it becomes something you look forward to. You can’t do it all right now and the good news is, there is time. Time to do what you enjoy. Time to build unshakeable confidence while balancing all the other things in your life. You don’t have to do the Ironman dishes right now. Step back and focus on things that you enjoy. Get stronger and better without regret and disdain. Don’t trust all your feelings right now. You’ve gained a lot this year, and now you can create a re-start that energizes you and makes you stronger and faster next year. It’s a process, and we can only live on “fake belief” for so long.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
What a weekend in Madison! C26 brings home 2nd Place in the Tri Club North American Championship and 3rd in the 70.3. Big shout out to our team and great racing. A year after the worst weather in IMWI history, we were delivered a perfect day and lots of amazing performances. We get into what we experienced both on and off the course. We talk about the intensity of the bike and how hard it is to get the run dialed in. We look at how slight mistakes add up over the course of the day. We get into how long you need to run before Ironman and it may surprise you. We also look at self doubt, building new gears in training, and talk about why you are capable of way more than you think. And Mike talks about overcoming his race and bike mechanical that turned a great day into a long march of survival.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
It’s easy to forget what this sport means to all of us, and sometimes it’s good to go back to the origins of our why. Today we talk about the phases everyone goes through and how easy it is to let negative thoughts rule our emotions. We get into channeling our thoughts in the right way in training and racing. Taking on your race in digestible chunks. We look at how easy it is for the mind to get ahead of our body. Searching for growth, navigating back to baseline and the power of hanging in the middle. Not too high, not too low. Anxiety is normal, it’s up to us to say f*ck it, we’re moving into the fire. Smile, relax, and enjoy life.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
What will you do when you hit a tough spot in your race? There will be many of them and we all have to negotiate with ourselves on the fly. Don’t believe how things feel right now (good or bad) because it will change. Racing allows us many chances to figure things out. To not think about the wrong things. To be resilient and get through because that’s why we signed up. Racing is never easy so it’s up to us to find resolve in the muck. Find joy in your resolve. When a tough situation comes up, ask yourself, “how do I want to remember this?”
Enjoy your longest supported training day and feed off the course energy, but also remember, this is largely about finding fun in your own breath.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
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.
Topics:
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.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com