Crushing Iron Triathlon Podcast

We live in Chattanooga and have done this race many times. This weekend, especially with the heat, it’s all about pacing and fueling. Overdoing the bike could cost you dearly on the run. We get into fueling and cooling strategy, how to know if and when you’re ready to push the bike/run. We talk about the hills, the flats, how to approach a downstream “long” swim, and critical run information that could make or break your race. Can’t wait to see you all in Chattanooga!  Topics: Follow us on Instagram: C26_Triathlon Come see us at the C26 Hub in Chattanooga Whatever happens, stick with it  Swim Start Walk - What to pay attention to  Fueling Pre-swim  When to put on your wetsuit  Strategy for Swim  When and where to strip wetsuit  T1 - Long-ish Run. Be purposeful but patient Bike mounting tips  Watch your water bottles First 5 miles of bike course can be rough First 25 mile strategy  The “Big” hill Last 25 miles Climb at Mile 45 and fast descent  When to push the bike  Pacing and fueling the bike and run Always

We can’t get faster every day. There has to be an unloading process to recover. Today we look at the point of taper, the importance of taking days off, and down weeks. We talk about heat and altitude acclimation, and how training should relieve stress. Sometimes you just don’t have it and there could be a simple reason: because you’re tired. As coaches we often look at a red in training peaks and see a green because it means your body needed it. Pressure equals force and all stress creates pressure. Identify what your body needs. What would you do if you had a choice day tomorrow? Topics: Taper Analogies  Facebook group input Follow C26 Triathlon on Instagram Sometimes You’re Just Tired Life Affects Your Body  Heat Acclimation Altitude Acclimation Water temp and pace  Mike’s teaching water aerobics? Cookie Guilt Job, relationship, life stress matters  Control what you can Triathlon should RELIEVE stress Save the “gritting through it” for race day I just didn’t have it today When Red in Training Peaks is a Gr

Today we opened up to athletes in our Crushing Iron Facebook Group. Some great questions, including: How to look at and manage taper, including diet. Power in aero vs. standing up and what to look for. Understanding Effort over Pace in swim, bike, and run. Training in Gray Zones. How to progress through a 70.3. Improving speed over the years. Balancing power, pace, and the course. And beating burnout.  Questions/Topics:  C26 Hub Grand Opening at Chattanooga 70.3 Ironman Chattanooga Training Weekend Talk about the Taper Looking at taper as peaking Aero position on the bike Power difference between sitting up and aero Why to train aero on hills Training at 1/2 marathon pace Pace vs. Effort Training in the Gray Zone Zone 2, 3, and 4 Tattoo Analogy Progression through a 70.3 Racing on an “effort scale” How to run the Ironman Marathon Racing when undertrained Bike cleats and power?? Improving speed over the years Being blindsided by improvements Belief . . . and getting your mind out of the way Swim PACE expectat

The best athletes don’t worry about bad breaks or rough weather conditions, they prepare for them. Today starts with Coach Robbie professing his new interest in Formula One Racing and how the strategy applies to the run in triathlon. We go through different ways to take anxiety out of your preparations so you can focus on problem solving. We get into several common scenarios and how you can learn to “adjust and correct” on the fly when your race isn’t going as planned. Races always bring pain and challenges, how are you going to plan and adjust? Topics: Chattanooga 70.3 - Hot or Cold? Come by the C26 Grand Opening at Chattanooga 70.3 Mikes Ironman Chattanooga training begins Our coaches camp Formula One Racing?? It’s not about where you start, but where you end up It’s all about the back half of the run Giving up time on the bike to gain more on the run Panic and paying overnight shipping Racing in a sea of athletes but thinking independently  It’s like playing in our Super Bowl Don’t focus on other people o

A lot of us use this sport as a vehicle to be better people and athletes but do you feel “free” or are you holding guilt, regret, and fear? Today we talk about common situations in triathlon that can impact your joy in the sport and life. We talk about changing baseline stress, hanging around till you’re ready, and 60 minutes of “something.” You’re an adult and you can be whoever you want to be. Are you taking that seriously? Are you facing fears? Are you carrying shame? Are you living, training, and racing free?  Topics:  C26 Hub Grand Opening - Chattanooga 70.3 Weekend Sticking with this sport for a tough year When our baseline of stress changes Being all about doing the best you can When triathlon is a life saver Some “turned off” during the pandemic When your race becomes a goal 100 Day Run Streaks “Hanging around” until you’re ready When all three sports start to click When you’re late to your own party Re-thinking your training priority  Living the dream You can be whoever you want to be  You’re an adu

We start with Ironman 70.3 St. George talk and the Lionel Sanders/Sam Long battle. Also, talk Danielle Ryf and her self-awareness. Then we shift into racing free and letting it rip. The feeling, the mindset, and ability to love that place. We look at finding true joy in the journey of triathlon. Understanding small gains and the ability to truly care about yourself while using training and racing as a way to grow as a person. Turning inward and cutting off the need to reach for external energy. Filing away positives from good workouts and how to recognize lessons from “bad” workouts instead of carrying their burden.  Topics: This Year is Flying Shoe and Watch Talk Chattanooga 70.3 Events at C26 St. George 70.3 Coverage Unbelievable scenery Lionel Sanders puts hammer down Bike for Show Run for Dough  Sam Long - Strategic Mistakes? Letting go and just running Daniela Ryf and self-awareness  Racing Free and Happy Belief shifts Biology  Is your desire slowing dying? Do you get too close to the Flame? Calm down 

What if you could have that "new to triathlon" excitement all the time? Today we look at sort of creating a re-birth in the sport while using the experience you’ve built. The "old you" meets the "new you" and how that can be so powerful. Also...understanding effort, power, and pace ranges on a deep level so you can execute in a race. We get into diet flux, and the guilt, falling off wagons and shame and how to start over when it seems like you’ve blown the comeback.   Topics:  We’re not immune to mistakes Our wide range of athletes Falling into a great race Don’t put limits on your attitude Trying to be the OLD YOU  Why its so fun when we start Having a “re-birth” in triathlon Not giving yourself a limit Race Free, Train Free Knowing your Ranges Understanding and executing swim efforts Unlocking your next gear/level Long rids vs. short efforts Fluid Form and faster Understanding your tool box and how to use it Do you really need a new shiny tool? Hold off on the Jackhammer  Guilt, Shame, of falling off a goo

Are you racing smart or chasing your ego? Early season races bring all the elements and today we talk about how to handle them along with when smart overcomes fast, which is often. Tri-Calc and predicting your race times can have an adverse affect on your performance. Unrealistic goals and not paying attention to the conditions can distort in-race decision making and ruin a race. Lots of St. George talk and being your best in all race conditions. Also, check out our newly offered Ironman Chattanooga Training weekend.  Topics:  Ironman Chattanooga Training Weekend - Click here for details St. George  “What if” IMTX? Dealing with wild weather Body adapting to weather early in season Chattanooga races bookend the change of seasons Racing in the rain Temperature Sweet Spot Range Body working harder to cool AND to heat up Dew point, heat index, and how you adapt Tri-Calc Dangers  Comparing your results to the field How you can ruin your race day Confidence in your body of work? In-Race adjustments Being Smart vs

Do you have a tendency to look at training as an obligation or something that excites you? Today, we get into this often destructive habit and talk about how to really find what motivates you and excites you about training. We look at what makes a net positive workout and why it’s so hard to stop when we’re ahead. Transitions in your daily life may be the secret to feeling good and maintaining energy. Why do we always feel like we HAVE TO do more?? Do you really know what makes you happy? Training in a way that keeps you healthy.  Topics:  Check out our Hub/Condo Combo Experience   Ironman Chattanooga Training Weekend Tired legs when we start, feeling good at the end Does training Excite you? Ironman doesn’t always have to be a grind Don’t make training an obligation Tough schedules/routines What are you trying to fulfill? Net positive workouts Why do we feel like we HAVE TO or SHOULD do more? Workout mode or in the moment? Burnout — triathlon as coping Too much?? Long term patterns Addictive natures What ex

We tend to forget how tough early season races are, and after a big layoff the conditions can really get in our heads. We judge our results too hard and forget who we really are. Today we talk about how to approach your race from the morning through the end of the run. We get into heat, core temp, and a concept called “racing on the defensive.” We also talk about metrics and data obsession and how it can lead you into a dark place. What are you searching for in this sport? Is your fastest race still in you? Topics: New swim start for Chattanoogas 70.3  Chatt 70.3 participant list around 3,000 Ironman loading up the races Crowded courses Racing is just like training, but . . .  Staying “in the middle” after racing  Being hot on the run starts when you wake up Once you get overheated, it’s over  TSS score myths Core temperature and RPE on hot days Trying to get “cold” on the course Chill before the run You have to have the energy and rest before you can be resilient  How tough are you? Is your fastest race sti

Strategy for attacking a 70.3 has changed a bit over the years with more and more people “racing” it from the opening gun. Today we look at the “strategy within the strategy” to give you the best chance at nailing your next 70.3. We look at race week, pre-race warm up, and everything in race. When to lay back and when to get on the offensive. How to handle your custom taper. Smooth and uneventful transitions. And especially, how to not come out too hot on the run.  Topics: Do you “over-rest” before your 70.3? 70.3 vs. 140.6 mentality  Seconds and minutes matter in a 70.3  Racing 70.3s is relative based on your experience How your taper should line up with the overall amount of training The pace at which we shed fatigue Taper doesn’t mean everything should be easy Ultimately the day-to-day of taper is up to you Race week eating  Stick with what you know Get in the water before the race Ride your bike to make sure it’s working Di2 issues  Feel all three sports on site if possible Where you should practice swim

A huge turnout for Ironman Texas 70.3 gives us a lot to be excited about. Today, we look at the tough swim, the windy bike, and a run that heated up under the sun. We also talk about Ironman and how they approached this race from a protocols perspective. We were surprised that, for the most part the race was pretty normal. We get into the pros a little, including how cool it is to have them on the course. We also look at Coach Robbie’s tough day.  Topics: Racing is Back and we're confident it's to stay  Bike Check In  Athlete Check in QR codes Transition appointments Timing mats, new docks, timed waves Transition didn’t “close” race morning Bike Rack changes? Rough Swim  Swimming in sea chop Wetsuit strippers? Sighting, swimming on feet Bike out  Tailwind going out Slow coming back Dealing with swallowing salt water Pros race Run heat, no shade, no wind Close pro finish Volunteers and aid stations Grateful, happy, racing --------------- Coach Mike is accepting full-time athletes. Please check out the benef

Today we look at all that is the Texas 70.3 race course. The open water swim and how to handle the currents. Why your transitions will likely be slower than normal. The usually windy bike Course and how to adjust effort and power with and against the wind. How fueling could change on the bike. The run Course is super spectator friendly, but has a ton of turns. We’ll look at how to approach the 3 loops, plus explain why staying Cool is the name of the game. Smile. Have fun. Good luck if you’re racing!  Topics: We have a National Champion Analogy of Baylor Basketball with Ironman Texas Pre-Race Travel Texas and Florida open  Flat course myths You never know what you’re gonna get at TX It will likely feel HOT Saltwater/Wetsuit Swim How to Jump off the Pier Early morning current Swimming with and against current Pre-Race anxiety WARM UP before Swim T1 thoughts Biking with and against a tailwind Adjusting power Straight shot out and back How to fuel differently with a lot of wind Watch riders in front of you for

Ironman Texas 70.3 almost here and Coach Robbie talks about his mental approach to Race Week. We get into what not to do during your race week, how to look at nerves and anxiety, and what it means to race after such a long time off. We look at race strategy, setting A, B, and C goals. How to tackle the swim, adjust your in-race decisions, and the most important question you can ask yourself throughout the race. We also look at gratitude for racing and how wind, heat, and other variables should affect your decision making process.  Topics: Being grateful for where we are  The 3 week training/life cycle 100% confident Texas 70.3 will happen What does “Nervous” mean to you? Race week anxiety Facebook Race Groups When is it time to pull the plug on a workout? Setting A, B & C Race Goals Have fun, breathe, rip it  Race week training Put your face in the water and say “Ahh” “I felt sluggish for 3 miles, then . . . “ Racing Free  Remembering your good training days The first few miles are very important “Fall i

Let's face it, we all need some Race Energy. Texas and Florida 70.3 wait in the wings and we couldn't be more excited. How will the dynamics change? How will people race when training for 12-18 months? That competitive "first time" feeling. Will C_vid drive growth in triathlon? How many will be in the fields? Remembering why we go into the sport. Robbie's secret training. And when our "why" changes. Topics: Sweet 16 talk  Robbie’s bold prediction for 2021 races Ironman first timers  Growth of the sport coming after C_vid? Demand for Ironman Everyone has changed the last year Alcohol sales down for the first time in pandemic? Deferrals  1,000-1,500 per race? Texas 70.3 protocol Ironman Tier System  Chattanooga  Kona 2021  Dusting off the cobwebs Just like riding a bike? Robbie’s Secret training Working on transitions Socks or no sox on the run? How easily we forget why we got into the sport Why did YOU do your first Ironman? When our why changes Lend a hand to new triathletes Chattanooga nightlife on fire, sa

Today we start with a discussion of riding in the wind vs. hills; how they compare and how to deal with each. We dig into Training Peaks and explain TSS Score and IF. We look at the difference between pool training and open water, along with anxiety, and mentality. We look at running time vs. mileage, run/walks, and stroke rate vs. long, strong, and fluid.  Topics: Coffee Reviews - “Smooth Operator” - www.crusader coffees.com  Meditations in the Hub? Wind as a substitute for hills? Fitness is the name of the game TSS Score and IF in Training Peaks Rowing for Swimming Pool training vs. Open Water Run/Walk build strategy Stroke Rate vs. Long, strong, and fluid --------------- Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, recovering, taper, etc. For more information, please vi

“Nearly all runners do their slow runs too fast, and their fast runs too slow." – Born To Run  We start with a very detailed discussion about Zone 2 workouts, including what it means, why it works, and how to do it. We also get into allergies, HIIT workouts, and cross-training as it applies to triathlon. We also take a close look at power meters for running. Do they work? How do they work? Are they necessary?  Topics: Allergy face Zone 2 Running and everything you need to know to understand and execute it HIIT Classes/Workouts Power Meters for Running - are they a useful tool? Learning your Outputs before adding more inputs Rowing as a supplement  Triathlon specific cross-training Tips for staying in Zone 2  --------------- Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, reco

Last week we said, “this isn’t rocket science,” and today we take it further with talk about how you should train to be resilient, smart, and strong. We talk about athletes who “out-think” the competition. We get into the psychology of “letting someone go” on the race course. How your body should lead the way in training. Fatigue masks your actual fitness. A simple overall race strategy that will set you up for success. The purpose of “bricks” and a reaction coming out of T2 that shows us you’re set up for a solid finish.  Topics: Chattanooga is hopping Bell Biv Devoe  Re-Live-In-Person-Races Outsmarting the competition  Ultimate control and confidence Hot out of the gate Excited and taking chances When you want to be predictable The purpose of bricks Your range of of race projections  The goal is Total Time Rolling starts kind of blow  The patience to “let someone go” The temptation is to goooooo  I KNOW I can hold this  The fear of sticking with a pace Accepting how you feel Self-love and acceptance when t

This is NOT the “top ten things to be fast.” This cast is about simplicity and why it works in training and our lives. Everyone’s life and training is different, but there are proven formulas for success. If you’re not healthy, energized, and happy with your life, there’s a good chance your training is not on the right path. We explore the idea of “why so many of us want to feel smashed” and why that flies in the face of being comfortable in our own skin. We also address the postponement of Ironman Texas (again) and ask . . . why? Topics: Load me up, Coach Ironman Texas Postponed Again (this is towards the end) March Madness Brackets and Picking Homers  We are not experts  Knowing Yourself and What You Really Need Youthful energy and the ability to be surprised Shifting perspectives  Coaching is not in a vacuum Variety in training How we all become addicts “Things are going great, so I thought I’d do this . . . “ It’s not that complicated Why do we want to feel smashed? The point is to come back tomorrow and

How should we approach our first race back? We suggest looking at it like a controlled scrimmage or dress rehearsal. In other words, a spring board to a great season. If you watched Challenge Miami you probably saw that even the Pro triathletes were a bit rusty. As races come into view it may be time to step back and recalibrate your approach. That doesn’t mean you have to be slower, but your early races after a long time off should probably be setting you up for something later. Find your own perfection without the pressure.  Topics: Daylight Savings Time Sleep  Challenge Miami Re-cap Pro Triathletes Rusty in Transition Robbie got Goosebumps/ Mike Forgot Transitioning to living/racing after 2020 Rusty Racing — Like an organized scrimmage It’s time to step out into the world of racing Races and safety protocol  Spectators?? It won’t “feel” like a practice game Aim Low and finish high Ease into each segment  Racing as a dress rehearsal  Perfection without the pressure Virtual Racing Pitfalls Game day speed Bi