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
Today we talk about how lucky we are that we chose triathlon at certain points of our lives. It’s easy to take for granted, but we get into being able to appreciate how much better off we are because we chose to move. We look how many people wallow in funks when it doesn’t have to be that way. We talk about the beauty of feeling younger as you age. We talk about why we do things we know we shouldn’t and how to feel good about feeling good. We look at falling into the same traps and how to avoid them. Really, this is a reminder that you have made a choice and it’s the right one. Movement is medicine and you can do whatever you choose to as long as you make that decision. No Ragrats :)
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Are you worn out from training or your daily life? Today, we contend that you’re probably not overtrained, but you’re more likely under-recovered. We’ll take a dive into the elements of real recovery and talk about how important it is to find that true energy that you know is inside you. We look at the purpose of days off and how you should utilize them. We talk about recovery workouts and how important it is to treat them with respect. We all make big planning lists for our long weekend workouts, but are we crushing our energy on the daily by not giving shorter ones respect? It’s an interesting topic and one that’s focused on keeping you on a good roll, looking forward to training, and helping you recognize you’re digging a hole before you’re already in one.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Our favorite series is back!
What do you think about when you swim? Turns out, it should be a lot of things . . . but in small doses. Today we get into the importance of the front end of your stroke. We talk about how to have a strong catch and good feel for the water. Both of those can improve your speed in the water tremendously. We also get into the idea of thinking but not thinking. Micro thoughts and how to work on your swim on the fly. We get into stroke rhythm, head position, cause and effect changes, and sighting obsession. We also tell you why swimming “wrong” on purpose could help you stroke. Loads of top-line, actionable discussion today about how to make you a better swimmer.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
There is a lot at play when thinking about keeping the integrity of your workouts. Are you going too hard, too easy, or not recovering enough? These are all things that can make or break the consistency of your training and we all know that consistency is king. Today we look at how to handle workouts when you “don’t have it” or get in the mindset of “proving you have it when you don’t.” We look at how to handle intervals and rest to get your ass in the ballpark of today’s workout. We look at preparing for race pain. How to get out of the “way up or way down” cycle. How to handle pool sessions. Adaptation. Hitting the ceiling when you want to. And the concept of not always crushing it, but just being good. And of course, when all else fails, laugh it off.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
How do we REALLY feel about weight lifting? Find out today, and how we think it combines with endurance sports. We also talk seasonal depression and ask if it’s more prevelant these days. We look at ways to beat it. Plus, how long should you be in triathlon before deciding to tackle an Ironman? Couple different perspectives. Why are swim breaks so short? When should the be longer? Also, is it better to swim 2x200 or 1x4,000? We’ll look into swim training intention, different speeds in the water and building control. We also look at what might be some interesting locations for a new Ironman race.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
If you’re like most of us you excel at one or two of the three sports in triathlon. But guess what? Attacking your weaknesses can often improve the others as well. Today, we look at how and why to put more time into things you’re not good (or natural) at. This goes from spending more time in a certain sport to figuring out the little secrets to what Free Speed means with regard to racing. We get into the idea of shooting for the sun and landing on the moon along with what that REALLY MEANS. We can talk about things, plan them out, imagine certain outcomes, but it really comes down to doing work. And that might not always be the kind of work you think it is. The easier your “fast” feels, the longer you can hold it. But how do you get to that point? What are some good training strategies that make going fast feel easier?
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Pro Triathlete, Collin Chartier, admits he used EPO and we use that as a launch point for how a lot of us get trapped in the game of chasing no matter the consequences. We are all human, so it’s a mystery why things like this surprise us. It’s going on at the age group level as well, but the point is, the only person we can really count on is ourself. It’s so easy to get caught in the hypnosis of television, social media, YouTube videos, but most of it is fake. Today, we take a deep look inside and put stock in what we can do without chasing others. And stop judging by the headline.
Topics:
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Ever get the feeling you just want to bail on a workout? Well, today we give you permission . . . but, there are some caveats. And bail doesn’t mean fail. This is about your autonomy in the sport and owning your sessions. What does that mean when it comes to an interval session on the bike or a tempo run? Or even a pool workout? Today we look at how often the most important thing is just to get on the bike and see what happens, but doing it with options. You never really know until you give it a shot and seeing a workout you don’t want to (or don’t think you can) do is a bummer. It’s all about the integrity of workouts. We also look at how much you really need to run for Ironman, what coaches look to for intel on athletes, and the dreaded 18 hour swim.
Topics -
Coaching Inquiries
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
*Note ... the first couple minutes have some wonky audio but it's fine after that.
Today we look at finding passion, purpose, and calling within triathlon. We get into how to find excitement in the little things and not have to always chase new races or shiny objects that are mostly just a distraction from what is in this moment.
We talk about motivation and how the most successful athletes go about finding it. Look at your process and figure out ways to find excitement in things that may not be exciting on the surface but lead to your long term success and health. We pay to do this sport, taking it too seriously can put you in a pinch.
We explore the beauty of “slow is smooth and smooth is fast.” All you have to do is look at the top runners at Boston and see them floating along like they’re on a group run. Mastering your movement makes you faster. And finally, be proud of the hard work and choices, not your natural gifts. Tackle hard things and create the best memories.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we talk about flat course racing, but as usual, there are a lot of applications for all courses as we bounce between the differences between flat and hilly. We start by talking early season open water swims and how to be prepared if you don’t have enough time to get in open water. We also look at what a wetsuit does and how to make sure you’re using it to your best advantage and not letting it throw you into a state of anxiety. We talk about the bike and the importance of training in aero for flat courses. We look at how a weak core can impact your swim, bike, and run. We talk about mixing up cadences on a flat bike and run. We get into training techniques that will make you more prepared for long flat runs. And we hit on the differences between training inside and the demands of being in the elements.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we talk about how to prepare and race Sprints and Olympics when you’re training for longer races.
But, if you’re just racing short course there are tons of good nuggets about how to get a much better performance.
Sometimes we forget what it feels like to go hard and short course is a great way to calibrate yourself with your effort.
We look into whether you should taper or not and why it can simply be a waste of a week. We look at HOW to race sprints and olympics.
From training to pacing to letting it rip on the bike and figuring out the run. We talk about pain and how to go through it when you keep hearing alarm bells. Why the fastest athletes on the planet go without a watch on the run. Short course is all about finding your limits… today we look at smart and strategic ways to get there.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we answer listener questions and spend a lot of time in the rabbit hole finding good little nuggets. Mainly, there is a lot of discussion about cycling, specifically on windy or hilly courses. We go through a deep explanation of how to train and race your best with a thorough explanation of average power vs. normalized power. We also compare and contrast riding without power and how that should be approached. We look at the best tires and go into how (even though we know nobody wants to do it) important it is to be comfortable changing your tires on the race course. We also talk about when and how you should increase distance, both in training and races. A lot of good stuff in the weeds of this podcast. Enjoy and have a great weekend!
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
More great questions from all of you! We talk mass swim starts, seeding, and how to deal with the crowded water. We get into road bike vs. TT bike, including when to switch, and . . . do you even need to switch? We talk about the drawbacks of TT bikes if you’re not willing to put in the time, along with bike fits and why aggressive positions can hurt your race performance. We each give our biggest lessons from our first 70.3’s and fulls. Robbie is asked if he ever gets confused when Mike goes off on a tangent and Mike promptly goes off on a tangent to see if he gets confused. We look at self-calibration. We discuss when is the right time to jump from a 70.3 to a full. And we talk about your bandwidth, support, time constraints, and the “want” to race a Full.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we talk about permission to be yourself. Owning your journey applies to so many things and we detail how that should be goal number one in your life, training, and racing. Resistance comes from within and it’s your job to jumpstart yourself into feeling good. We look at ways you can do that today, tomorrow, and to get in a groove for your race. We also look at ways to have fun with what you’re doing in training. Weather and mood and remedies. That post workout feeling. Owning happiness. Don’t burn yourself out, embrace the permission to do things you enjoy.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we look at the little decisions in training and racing that will take you to the next level. Understanding simple things like, the more fatigue you have, the longer the warm up, and today’s success could be as simple as you getting out to move your body. We look into race mentality from the beginning of the swim until the end of the race, and why your tank should be full AFTER you get out of the water. We remind you that if you didn’t swim or bike enough in training, don’t act like you did in the race. We look at 2nd, 3rd, and 4th winds and how to find them. We talk about the power of incremental gains and why it’s so important to control and understand your effort. Race practice can happen in every single training session if you know what to look for and today we define how you should feel at the end and what’s the proper understanding of Emptying the Tank.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Today we’re talking race strategy, and more importantly how to handle the demands of race energy. We look at an honest evaluation of your training and how that might, should, could translate in your race. We look at the realism of your potential at this time. We discuss planned and unplanned governors that can help keep you under control. We talk your “energy bank” and how not to overdraw in the swim. We discuss how most people blame their run, but it’s really their bike. And we get into the concept of leaving it all on the race course and the right way for you to think about emptying the tank.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Do you look back at your race and put an honest level of judgment on how you did? Today we look at what makes a great race for YOU. We talk about why time and placement shouldn’t be the number one factors. We look at your metrics not based on times/splits. We talk about your effort, how you figure out goals and attain them. Starting the swim without a watch. The course and the conditions and how to play them. We look at adjusting to the moment WHILE you’re racing and how the right mindset can give you a race you’re proud of instead of a complete sh*t show.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
This is a look in the mirror podcast. We talk about the concept of chasing a prize, when the prize is right in front of us.
We chose triathlon, it didn’t choose us. And it can be really hard. But the hard work is what changes our character and transforms us into who we become. We talk about why “getting out to train” is hard and why it IS part of the training. Racing is about overcoming challenge after challenge. That’s what training prepares you for. To dig deeper and find that belief in yourself. We look at how our most successful and happy athletes approach their training and life. We want it to be easy, but it’s not and there are no guarantees. The hard things change you.. .
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
When kids play, then never seem to want to stop. How can we find that love for the game in our daily training? Today, we talk about how to approach sessions. So many athletes want to put the hammer down, but this is an art of knowing how and when. We'll look at the concept of grinding and why that tends to lead to friction that haunts us later. We look into how a lot of athletes leave their race in training. We also talk anxiety, depression and addiction. How did we get here?? And we get into our "why" and how it's really probably a simpler answer than you think. Play like a kid and find your freedom.
Topics -
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Are you doing the little things each day to make yourself healthier? Training is about nuance and paying attention to mini cycles that include hard work along with recovery. The talk about responding to fatigue and sickness. How to approach your training when you may not be at your best. Or… training when you feel great. We look at getting in tune with your internal governor and how moderation and nourishment can be just what the doctor ordered. We look at creating momentum from the previous day. Also, how the little habits we have can have a big impact on how we feel and train. Winning the day doesn’t mean crushing the day. How do you define satisfaction? Paying attention, be grateful, and do the things that let you say, “I got healthier today.”
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
We always think we have more time . . . but you don’t build confidence by doing nothing. Today we look at stoking the fire and finding our competitive nature. There’s been a trend at eliminating opportunities to compete with ourselves and others. To push our limits. But limits, like fears are an illusion. We talk about the benefits of taking risks, going for it when you got it, and the subtle ways we dig emotional holes that get tougher to dig out from. The mind has a way of talking yourself into safety, but we know the best way to live is to get out and feel. To experience. Sometimes using fear as a compass is the best way to find happiness.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Seems to be a trend of doing multiple Ironman per season, but is it a good idea? What’s the best way to go about it.
Also, we talk nutrition for Ironman… how much to bring? What to leave behind? Is it a good idea to use other races as training races? We’ll look at the good and bad of that concept. Also, lots of indoor training? How do you best prepare for the elements? We get into Zone 2 and how to make your base training more enjoyable and filled with purpose. Bike handling, open water swimming, and power meters also come into play.
Topics:
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com