Crushing Iron Triathlon Podcast

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

(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

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

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

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

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

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

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

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: Halloween Candy Swap Laying on a cold beach Unleashing confidence Working on the chi

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: What if there's nothing to freak out about? iTunes review Free up emotional and mental space Don’t change for the sake of it . . . but Now is the time to fix something if it’s broke Square pegs, round holes Robbie’s training struggles When there are no set “off days” for a coach Overcommitting to races Fi

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: Taking baby steps The power in little things Body Adaptation Shocking the system Making things attainable Overcommitting Introducing good stress When the body craves Let the body take care of things on its own It’s not volume, it’s behavior Not forcing Feeling shame at missing It’s a Hack and I want it now world Holida

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: Our prediction wins and losses C26 is the Madden cover of triathlon Ironman is a tough sport for a mainstream watch Production value discussion Ironman racing is like chess Strategy over drama Understanding swim current Did Lucy make a conscious decision to put the pressure on Knibb? It turned out to be a 140.6 mile time trial Dropping bottles The penalty tent incident Running through pain Haug is a

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: Ironman New Announcements Is Separate Men and Women’s Racing good? What’s going on between Ironman and KONA? Ironman Pro Series Investing in the Pros The Contenders at KONA Could this race be chaos? Top 3 Out of the water What situation out of the swim could mean game over What’s the gap the runners can give up? Will the bike be a panic? The old guard v. the upstart

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: Perfect Swim Weather What’s the best water temperature? Not too high, not too low Most stacked Kona field ever? A world less noisy Excuses time three Over active mind Can’t think about much in the cold. Keeping energy as we get older Triathlon training can be very simple The wind, the sun, the rain Playing the blame game The quickening of life Coach . . . I wanna qualify for Kona Are you ready for a 2-3 year b

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: Accountability to yourself Things are easier than ever, but harder than ever Simple lessons from structure Finding solutions when they don’t seem to be there Changing your life for the good Internal or external motivation? The amount of distraction in this world You pick up your phone, then . . . The most valuable thing in our lives Being aware of

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: This time of year Nature doesn’t lie Fitness is fitness Stress is stress Wallowing in the past Transcend and include The weight of stress Gaining

Topics: Sweat Tests Millions Alex Harrison - Saturday App Dependent on wearables and tests? Thinking and making your own decisions You can’t be at your best when afraid Body chemistry and health The funniest things we’ve heard/seen on the race course Are LOLs real? Mike talks getting over swim anxiety What’s the best pre-race meal? Getting in the water before your race Favorite inspirational movies Intervention Is your inspiration internal or external? Body adaptation Muncie 70.3 back to July Our thoughts on Run Power   Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.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: Fall Hoodie Ritual With over 700 podcasts, what do we look back at and regret? Biggest changes in our philosophies over the years The temptation to change has never been higher Recovery time after an Ironman? 400 mile bike relay Will Mike do the double challenge next year at Wisconsin? You think you’re ready but you’re not The #1 challenge after an Ironman Road bike to TT - when to make the switch? Finish line Etiquette Who really gives a Fk* Mass swim starts Movi

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: Even perfect days are messy New York, Chattanooga, Augusta Sundown Swims Louisville is Back Every race is hard Seasonal EPO La

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: A race with a special feeling This is a year round process Don’t bow out - Let it sit Bring back the oldies and the Heat LOUISVILLE Unfinished business Hoodie on - Locked in Writing boo