Crushing Iron Triathlon Podcast

Informações:

Sinopsis

Find out why thousands of beginner, intermediate, and advanced athletes are improving their training and racing with accessible, functional and genuine conversation about triathlon. An Age Group triathlete and his coach, 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.

Episodios

  • #743 – Listener Questions - 1-18-24

    18/01/2024 Duración: 01h08min

    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

  • #742 – Mixing Run Races With Triathlon

    16/01/2024 Duración: 01h07min

    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 m

  • #741 – You Are Not Your Thoughts

    11/01/2024 Duración: 58min

    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 kne

  • #740 – We Chose This Path . . . Enjoy It

    09/01/2024 Duración: 58min

    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

  • #739 – The Man Who Waits For Tomorrow . . .

    05/01/2024 Duración: 56min

    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 In

  • #738 – Micro Dosing Extreme Goals

    03/01/2024 Duración: 54min

    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 Mo

  • It's Primer Week – Build Some Momentum (Re-Post)

    28/12/2023 Duración: 01h03min

    (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 bette

  • It's Easy To Bail . . .

    21/12/2023 Duración: 40min

    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 doin

  • #736 – Making Macro Decisions Based On Micro Feelings

    19/12/2023 Duración: 50min

    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

  • #735 – The Myths Of Periodization

    14/12/2023 Duración: 58min

    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 Ba

  • #734 – Creating Powerful Change

    12/12/2023 Duración: 55min

    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

  • #733 – Going To Dark Places

    05/12/2023 Duración: 58min

    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 con

  • #732 - Listener Q&A - 11-27-23

    27/11/2023 Duración: 01h02min

    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

  • Do The Work and Sieze the Moment (Re-Post)

    26/11/2023 Duración: 57min

    (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 t

  • #731 – Gratitude in Training, Racing, and Life

    21/11/2023 Duración: 01h16min

    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 complai

  • #730 Strip Away The Excuses

    16/11/2023 Duración: 01h02min

    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: Turning the clocks back Sleep troubles Micro quitting Look for meaningful opportunities The obstacle is the way Do things that go your way Practice what you preach Stopped in our tracks Be in the moment but don’t get stuck in the moment High expectations vs. reasonable expectations Planning for perfection Finland - the happiest place in the world? Is what you’re doing setting up for success? Body composi

  • #729 – Be Proud Of Your Effort

    14/11/2023 Duración: 57min

    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:  Passion for becoming a more fulfilled person Detaching from day to day stress Micro casts Robbie’s grandmother passes Hospice - special people Feeling disconnected The essence of life and mortality Knowing and feeling at peace Maxing out life Keep moving Connecting with people and community Not wanting to sit still Having a purpose We are what we expose ourselves to Take a leap and don’t look back Removing stress

  • #728.5 - Micro Goals - Running Focus (Re-Post)

    08/11/2023 Duración: 44min

    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: The past is the future Running is pure Marginal gains vs. diminishing returns Cutting corners the wrong way 3 times a week?? You need to run often Rule of Thumb for your long runs How to beat yourself into the ground Progression - Now is your chance Running is t

  • #728 – How To Not Suck At Swimming - Part 13

    02/11/2023 Duración: 48min

    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: Now is the time Balance/Body Position Pressure and Feel Forcing a slow stroke rate Following through with pressure Crossover and balance - mid line Scissor kick Legs following/mimicking arms Moving against yourself Sculling Precise and purposeful Bumping up stroke rate Sweet spot Beyonce or Elaine? Metronome Body positioning High vs. low in the water Head and body Too deep on catch? Relax Kick more? Drills tha

  • #727 – How To Not Suck At Swimming - Part 12

    31/10/2023 Duración: 41min

    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: The worst Halloween candy Swimming is usually the hardest to master Something has to click The plastic ball drill Actions speak louder than words No swim background? We like the “idea” of getting faster You have to invest the time Are you fit enough for your turnover? Higher intensity/shorter period of tim

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