Crushing Iron Triathlon Podcast

GREAT QUESTIONS today from our closed Facebook Group. We talk favorite coaches and coaching philosophy. We also go extensively on RPE (Rate of perceived exertion) and why it may be the key to being your best. We look at when it’s best to train solo or with a group. Should you work on getting better at FTP testing? Also, what about the mental side of dealing with injuries or when you should empty the tank in training? And finally, a reaction to the message from Ironman’s Andrew Messick on the state of upcoming races.   Questions:  Which coaches (from all sports) do you and Mike draw the most inspiration & insight from and why? Opinions on training with RPE?? Using HR and or power as a secondary indicator of how hard u r working. Thoughts on the FTP builder workouts in Zwift? From where you guys are, is there any correlation between successful athletes and whether they tend to do most of their training by themselves or with other people? Exploring “Emptying the tank’ Dealing with the mental side of injury.

How can this sport be used as a extra tool to feel better and put yourself back together, and not be worn out or tired? Today, we talk about personal experiences and how we’ve leaned into pain, backed off when needed, and used fear as our compass. It’s easy to get lost in our heads, especially when forced inside and staring at a screen all day. We turn more into robots than someone in touch with nature or our natural energy sources. Mike meditates in sleet and Robbie grieves the loss of a good friend.  Topics: Changing up your running shoes Mike has Mouse Shoulder? Bad posture impact C26 Coaching Workshop Robbie loses a close friend Extrovert/Introvert? S, B, R to put yourself back together Control vs Letting Go We’re turning into robots Leaning into pain Endurance as a way to grieve  We can’t be afraid Skipping fun because you’re worried about a race What feels best for you right NOW Letting down your guard Fear as our compass Crying is good, even on a run Take control of your workouts Be smart, but let go

Did you leave it all on the course? Did you push that interval enough? Did you have more in you? Today, we get into the concept of training tp push through fear and pain. How building experience with digging deeper pays off over time. Sometimes we’re afraid of finding our limits, but what if we’re only living at 80%? Building confidence in knowing you CAN do more. Sometimes we have to let go and just be with what is. Let go of the discomfort and learn the skill of reaching the next level.  Topics: It’s straight up cold in some places Hat Maintenance with Mike & Robbie Are you Going Hard Enough? The most painful moments of your life Trying to figure out things about ourselves We Choose to Quit You probably have more in you Experience not being in control  Settle in with your breath Commit beyond the fear Terrified of finding our limits Long interval struggles Keep spinning You have to SEE it One hour FTP tests 5 minutes at a time, next mailbox, next aid station LEARNING to keep going Pushing is a learned

Run Camp once again taught and reminded us of the importance of committing to getting better by “racing yourself.” Today we look at how to motivate ourselves with or without racing. We look at why strong is better than fast even if you want to go fast. Also, positive peer pressure, making hills our best friends and out-executing the competition. We talk about turning nervous energy into a positive, letting down your guard, and becoming obsessed with feeling strong and durable.  Topics: How do we judge “better?”  Letting down your guard Stressed and anxious?  Motivation to push ourselves Positive peer pressure What happens when we don’t think? Hills are our best friends Nervous energy as a positive They ran further than ever at run camp Racing Yourself Why endurance sports are great for development How do you want to challenge yourself? Molding challenges into daily life Strong vs. Fast . . . what’s it feel like? Not letting distraction into your run Learning and embracing growth Speed vs. Efficiency Racing s

This is our second version of “Fraud or For Real” and we answer questions from our closed Facebook group. We look at drafting on the run, carb loading, training through bad diets. Also, goggle fog, are shoes faster than others, optimum weight for racing, road bikes vs. tri bikes. And what about disc wheels? Do they make that much difference? Is there a comfortable saddle? Do shorter cranks help triathletes? And . . . what’s the perfect taper?  Topics: You can Draft While Running? Is there such a thing as “Carb Loading” You can “out-train” a bad diet The Nike ZoomX Vaporfly will take minutes off my run? The best way to avoid goggle fog is spitting? The less I weigh, the faster I will be? If you don’t complete a set of Tarzan drills coach will give you the same drills twice in the same week? The perfect taper doesn’t exist? If you don’t eat the right balance of protein and carbs right after a workout, you are not maximizing the benefits of the workout? Disk wheel or no disk? Really that important for a Sprint

Triathlon can beat up the body, but some train without chronic aches, pains, and stress. Today, we look at some of the reasons and how you can have a healthier training lifestyle. We talk about the concepts of: carrying mental weight, obsessing over niggles, and why gadgets could be part of your problem. Rarely is the problem THEE problem. Don't continually search for answers when they are right under your nose.  Topics: Back to baseline  Runner’s Shoulder Constant, chronic, pain North/South movement of triathlon Injury free long term training Why do we get aches, pains, strains? Stress and its impact on injuries Carrying physical AND mental weight The simplest answer is usually best Cortisol levels Bad workout followed by great workout? Back tracking to figure out the problem Using people energy Medication effect When we don’t eat enough Do you blame your race on the run? Too much focus = obsession Constantly searching for answers Why do we want complex solutions? Infatuated with NEW Time off? Or do we pres

We go on a run or ride and just don’t have it. What next? Do we push it or pull back further than normal? How do we understand when it’s time to lay back vs. push? Today, we look at the variables involved, how you should make your decision, and how to know if it’s time to push or lay back. We also talk creating resiliency and race environments. De-hydration, coffee, and why you should always keep an eye on your next 48 hours. Time for a rest day?  Topics: Losing touch with your body When to take rest days Taking advantage of the heat and cold weather Feeling Strong vs. Fast When you’re feeing “off” “I don’t feel that awesome” Heart Rate correlation to feel What are you trying to prove to yourself today? The beauty of being okay with flexibility in workout days When we “want” beyond our skill Pushing the bike is different than the run It takes a while for the legs to wake up Think about your next 48 HOURS Unreal expectations Where do you want to be in 3 days? Setting your body up for a Zone 2 Ride/Run Creatin

We all want to see progress, but what about progress within the mastery of where you are? But there’s more to improvement than simply going faster. What about the workout that becomes “easy” to you? It’s not as glamorous, but that is real progress. Once we master where we are, we’re much better suited to climb up the next rung of the ladder. We look at appropriately challenging workouts, recovery days, moving workouts in your schedule, and how things all stack together to make you stronger and faster in the long run. Topics: Past - Present - Future Go big or go home??? Mental and Emotional Stress vs. Physical Stress When workouts turn into mental stress How training compares to cooking It’s a Day To Day thing Why boring workouts are exciting Keeping your tank topped off Chores, responsibilities, have-to’s Workouts in daily life, moving, yard work, etc. When should or shouldn’t you MOVE WORKOUTS Consistency IS Momentum The perils of rigid training Why you should get outside more True recognition of recovery w

What puts our mind and body in a groove? Today we explore our own recent experiences with finding the zone. We look at the challenges of holding back. The goal of simply feeling good and how that seems to take care of the rest. The challenges of replacing bad habits with good ones and the easiest way to do it. We look at finding daily wins, beating short term cravings, and getting rid of forced expectations.   Don't forget to check out the C26 Club Program. We lay out your entire year for only $349.  Today's Topics: Ups and downs of training How does it click? How the podcast is like training Geting in a Zone Turning Inward first What feeling in shape means Being in the Zone, but only 1 and 2 Without a race on the calendar Swinging at piñatas  Getting the ball rolling When nothing can stop you Feeling Good is the Goal Appropriately challenging Finding the easiest win today Laughter as medicine Mike and Robbie’s allegiance to sports . . .  Moving goal posts  We are what we expose ourselves to Embrace YOUR TRU

Do you feel stalled in your swim progress? We're sure there's a nugget or two in here that will help you get faster while staying fresh. We look at the pull buoy dilemma and how to break the habit, turnover and the difference between fast and efficient. We also talk about mechanics including hand entry, how to get there, and what to do next. Break the bad habits and start using the water to get where you want to go.  Don't forget to check out the C26 Club Program. We lay out your entire year for only $349.  Topics: It’s not about being in a hurry It’s simpler than you think So many ways to teach swimming Bad habits and fall backs When you’re not getting faster Stalled? Repressed? What we say to those who say “The swim doesn’t matter” The Pull Buoy Dilemma Making Swimming Easier Narrowing your focus Combining the Pull Buoy with Bands The importance of lengthening from the hips Similarities between swimming and cycling Water as a means to getting where you want to go Even if the mechanics are perfect . . . Swi

Today we turn the podcast over to listener questions from our closed Facebook Group (Search Crushing Iron Group). We get into swim training without a pool, how to run more frequently when you’re trying to get better on the bike, too. How athletes with more muscle can get faster. Liquid vs. solid nutrition. Running slow vs. Running easy. Periodization in your training plan. Activating your lats in the pool. Don’t forget to check out our C26 Club Program at c26triathlon.com  Topics: Hypothetical 70.3 vs. Full Training/Racing Question . . . who would win? What’s the Best approach to train for the swim without swimming? How does everyone fit in the 6 run sessions (How to not suck at running) along with everything else swim, bike, strength? Do you ever wish you started Ironman training earlier in life? What’s the best way for athletes that carry more muscle to train? I understand run frequency is important this time of year, but what do you do if your biking is also a limiter? Is there an approach to address both

Are you putting yourself in situations help you succeed? Today, we look at perils of chasing perfectionism, the secrets to building volume, and how to train in ways that fit your body type and personality. We look at why Zone 2 running is so important in the big scheme of things, understanding why “appropriately challenging” is what you want to find, and why workouts should rarely feel “epic.” The C26 Club Program is open through the end of January, click here to learn how we will plan your entire year for only $349.  Topics: Inching your way towards goals A flow of people stopping by the Hub in Chattanooga Are you still paying for Bally’s Fitness? The Perils of Perfection The over-shooting “mind virus”  Mike’s on the treadmill?? Creating genuine excitement about workouts Embracing the moment, but not being a prisoner of it “Let’s do a volume check” When Coach Robbie lets you drive the train  Show me you can, don’t tell me Finding “appropriately challenging” Being purposeful, but relaxed It doesn’t have to f

On average, kids laugh so much more than adults… probably 10:1 . . .and triathletes are notorious for being “super serious.” Today, we talk about being flexible, on call for life, and having availability for fun as an athlete. Doing it for the love of doing it is often the easiest secret to success. We also get into craving experience over things, how to allow yourself to be free and express where you’re going. Fall in love with everything triathlon creates in your life. Check out the C26 Club Program at c26triathlon.com  Topics: The C26 Hub Experience Being “on call” with life Racing as a “one off” Our perspective on 2021 Races When we don’t know what we want to do Always being available as an athlete Sacrificing experience to be by yourself What the Real Goal of all this is When we pile the pressure on ourselves The greatness of flexibility The best you can always be changing Trending the right direction Craving Experiences In shape for 2 hours and riding 4?? When should you take a risk?? Don’t be the orig

Is life happening TO YOU or around you? The little things add up to tackle the hard things. Spend time and effort on things that are your choice. New habits, new patterns. Is anything wrong RIGHT NOW? Be in this moment and not in a problem that doesn’t exist. What are you choosing to lose as a person by not accepting daily challenges? Facing the invisible enemy head on, even when it’s in your mind. **The Club Package is still available for for a few more weeks. More info here:   Topics: Lessons from Chris Nikic, the first Down syndrome Ironman Finisher The power of partners, guidance and community When Ignorance (to the right things) is bliss “When we feel secure and supported the way in which we see the world changes” A surprise C26 meeting  Creating your own little world in the world When you’re at your best others benefit When to tune out The spotlight is on health . . . what’s next? How are anxieties change and what they do for us We’re not immune to morphing emotions Bing in moments that don’t exist Liv

Instead of asking why, start saying Why Not? Today we explore the power of moving forward without fear and how that clears the deck for each day. What if there were no New Years and days just kept counting up? We get into the mental aspects of training and the excitement that racing brings and how much we miss it. Robbie talks about being a parent. Mike remembers losing his father one year ago today and how it stripped away many fears. It’s been a tough year, but “what matters most is how well you walk through the fire.”* Topics:  Don’t forget to check out the Club Program where we take care of planning your entire training schedule around your 2021 races. Also, Mike is accepting athletes for full time coaching, learn more about both at C26Triathlon.com  A Day is a Day The official decision on if we’ll add sponsors in 2021 . . .  A little layer of numb and the patience lesson Stoic or reality? Would New Years be so exciting if Christmas was in June? What if there were no years, only days that keep counting?

From the great pyramids to tennis to softball to yes, triathlon . . . Today, we talk about ways to fall in love with little wins in training, find consistency, and look at your life in 10 minute segments. The power of hills and building strength. How to embrace “boring” and how to break outside stimulation. Modern day thought vs. Old School. And getting rid of rabbit holes in your life. The Club Plan is still available at c26triathlon.com Topics: Mike and Robbie’s gift exchange Mike was in Nashville for Christmas Getting a head start on the new year Searching for hills and elevation Keep feeding yourself the things you love  Fitness follows a plan you enjoy Don’t come out of gate hot on Jan 1  Are you married to speed and high cadence? Importance of strength in long course racing Putting up the mileage and building good base Embracing “boring”  Do you find training boring? Recovery days from devices Do you need the external stimulation? Trying to be “what we were” too soon Looking back at your best fitness a

Back to the Crushing Iron Facebook Group (Search Crushing Iron Group) for listener questions and we got some good ones! Favorite bike workouts, changing bike cassettes for different courses, our bikes of choice, superstitions, adjusting power and HR numbers for races, how the podcast has changed our approach, and how we coach athletes that struggle with consistency. Questions are below and we had a great time!  Questions Answered:  What is Robbie’s favorite bike workout, be specific. (Will Mike share his??) If I’m going to change to easier gearing for a hilly triathlon (In my case 70.3 Blue Ridge and then IMWI), should I just keep training with the cassette I have over the winter since it’s harder and if so, when would be a good time to change to the easier cassette relative to race day? What kind of bikes does Mike own?? I'm figuring there has got to be more than one  What are your superstitions, or what you have to have, need, or do before a race? At a high level, what is best way to strategize your “numbe

The team was in for a trail race this weekend and we talk about running 50 miles in the dark. After that, we talk 2020 and how it related to us and our sport. The good, the bad, the ugly. This year has been mentally tough on a lot of our athletes. We look at the power of connection and the pain of isolation. How we connect as coaches and people to not only our athletes, but people we meet who may need it most.  Topics:  Please check out The C26 Club. A full year training plan customized around your races and schedule.  Intro to our trail race summary We’ve spent enough time alone this year They don’t race 50 or 100 miles for the finish line Do you do it for the finish line or yourself? Feeling the weight of the year  “Let’s get through this” and it’s still going . . .  Changing trail races? The power of “I just did it”  Differences in how we’re motivated  Changing your belief system through sport What matters most is what you do when people aren’t watching Mike’s 10K adventure and his time in the lead . . . 

We all “know” the process is what matters, but how do we stay at peace with the progress? Micro goals vs. macro. Clearing the head and heart. How to recognize progress in the little things. Success in the learning and building of our bodies.  Topics: Check out our 2021 Club Program. A full season training plan based around your races.  Should we have advertisers? Mike Feels out of shape What a difference a year makes Chasing memorable rides, runs, and races Clearing the plate, heart, and head Starting with something small vs. the big goal Total extreme diet  Simple changes add up Strong legs in a heavy body Tis the feasting season Feeling good on the bike but heavy on the run Internal confidence that keeps you honest It’s harder and harder to lean on our last races What do your thoughts tell you about yourself? Can you appreciate the person you’re becoming? Can you let go of your old identity? Holding onto the chip on your shoulder Flying without a net and not looking down When things feel easy . . . it’s a

Do you have the patience to be ready when you need to be ready? This is a daily thought process. Today, we look at the best way use short term focus for long term gains. Why running race pace in training is overrated. Being at “your best” now looks a lot different than your best next August, September. Knowing you have it but resisting the urge to prove it. Short term focus on long term gain. Recognizing “glimpses” of next level improvements.  Topics:  Don’t forget to check out the C26 Club. Let us plan your 2021 Race Season!  The C26 “Ten Days of Christmas” Recognizing “when you’re ready”  December: The supreme version of “I’ll just wait till Monday” Getting Ready for the year  Knowing when you can let it rip a little bit  Being lazy in general and in workouts The difference between exercising and training.  How structure can wear us out No watch or structure until Jan 1? The power of getting unfit  Do you need to always show progress? Short term focus on long term gains Feeling the need to “prove something