Crushing Iron Triathlon Podcast

You probably know we’re not much for fanfare, so today’s podcast is more about humility, reflection, and appreciating what we have. We certainly realize we would be nothing without you, so we thank you for giving us your time and helping us build such a positive community. Today, we talk about not being obsessed with what we “don’t” have and finding ways to find motivation in what we have NOW. Today is always "day one" and with the right focus and not-overthinking, we have a lot to be excited about. We look at why sometimes we have to figure out what not to do and be okay with that. We also talk about how state of mind is a choice and how it really boils down to how you approach training and racing mentally. Don’t “look” too hard for improvement and remember that fatigue masks fitness. Close your circle and always ask yourself, why not me? Topics:  700 podcasts, but is one missing? 4-8 weeks out from a race What not to do Obsessed with what we don’t have It’s awesome to feel good Your state of mind is a choi

Every triathlete should listen to this podcast. We go deep into hydration and fueling and keep the solutions simple. We look at why most triathletes don’t take in enough sodium. We look at traditional sports drinks and explain why they likely need to be supplemented. We talk about too much peeing, hypoglycemia, and extreme thirst and what they indicate. We get into solid foods vs. gels and explain what might be best for you. We talk about fueling on race morning and why you could be setting yourself up for disaster as early as the swim. We also get into how you can dial in your nutrition for different types of workouts. We talk about the root cause of cramping, some myths about high blood pressure, and how our traditional fueling may be at the root of why so many triathletes have a hard time losing weight. Topics: Saturday Morning Fueling App Solving the fueling mystery How much sodium? How many carbs? Is there bad sodium? Under-hydration Over-hydration Blood/sodium concentration Most sports drinks aren’t de

This is one of the toughest times of the year. A lot of us are in huge blocks and the grind is real. Today we talk about how toe make that process more enjoyable. How to explore within workouts, how to find more energy for training, and how to get your mind wrapped around the long-range goals. Every workout can seem SO IMPORTANT but we’re here to tell you, they are not. Knowing how to adjust and when to take a well-timed day off are huge when it comes to maintaining your love for this sport. Age is just a number and we’re all trying to feel younger as we get older. It’s not about being soft, know your body and learn how to be strong, resilient, and race ready. Topics: Life on the road Moving pains 2024 Camp Link Age is just a number He’s 83 and still racing Let loose and have fun Try something that pushes you High expectations It seems “so important” Burned out mentally before physically Explore within the workouts Race plans No one can predict an “A-Day” If you dread it, tread it When you should stay inside

More awesome questions from the listeners. We start by talking about what we think are the best tri-kits and what to think about before getting yours. We look at injuries and why some people tend to be more injury prone than others. We talk about getting more comfortable on your bike from being clipped in to climbing and descending. We ask each other which race we’d do the rest of our lives if we only had one choice. There’s a good discussion on nutrition including our standard approaches to how we eat on the daily. On your left etiquette in training and racing. How to keep your hunger at bay, and is it ever a good idea to just take a week off in the middle of the season? Topics -  Dogs and 4th of July Finding the right Tri-Kit Sleeves/Sleeveless? Suck at running? Hate running? Bad habits You shouldn’t be injury prone Terrified of clipping in on the bike What makes a great event What race would Mike and Robbie do for the rest of their lives if they didn’t have a choice Variety is for the weak Be obsessed wit

Great questions from our listeners and we start with training for a running race while still maintaining your inner triathlete. We look at how athletes have gone from 70.3 to successful marathons. Also, building base for your first 70.3. What if you have tendonitis? Should you keep running? Then . . . we get into a bit of a rant about KONA qualification slots. We look at what Ironman is doing to get more women in the sport. We also talk about the thought that watering down qualification for men and women has made the whole thing lose some luster. We look at local tri-club communities and whether they are growing or declining. And finally, decoding the big ring vs. small ring if you feel the same resistance on both. Topics: When we need your help Wiley Veterans Training for run only races as a triathlete Going from 70.3 to a marathon Building Base - First 70.3 Tendonitis - keep running? Don’t choose to stay hurt Hurt? Rest, get answers, figure out the solution Slot Allocation Process What should the World Cha

Back into the cockpit for another round of how to not suck at cycling. Today we look at how cycling is often overlooked as a technical or athletic discipline. We go deep into high cadence, intensity, balance, and big gear work. We also take a dive into lactic acid and V02 max training. How to do it, why it’s important, and how to look at things differently if you’re training for long course vs. short course. We get into a lot of methods to develop your cycling economy so you can ride strong, but also get off the bike ready to run your best race. Topics: Cycling fitness and how to build it Swim and Run fitness Technique as it comes to cycling You need to ride a LOT Intensity vs. Riding long Sprint/Oly cycling vs. Long Course High Cadence Big Gear Mountain biking “phase” Be an athlete, think, react Forcing your legs to make quick changes Own your gearing Focus on cycling economy Maximize your pedal stroke Struggling from long course to short course Lactate/Vo2 Max Glycogen or Fat? Turning energy into speed Bur

Today is all about saving watts and energy on the course but gaining as much as 10 minutes in your Ironman bike split. This is basically technical ways to become a better cyclist. We look at riding bumpy roads, preparing better for the course you’re racing, and how to get better at handling. We also look at why your bike fit may be costing you major watts and how a more comfortable position can get them back. We talk about deep wheel rims and when you should or shouldn’t use them. We get into short course vs. long course approach. We talk about tires and the right PSI, along with how you can find what’s perfect for you and your bike. Topics:  Riding Bumpy Roads Relax your grip Not about forcing, it’s feeling Getting all the fitness out of yourself Ride Outside Sturdy and strong courses Ride similar terrain to race Hill Repeats Soft pedal your neighborhood and work on corners Sight your angle before you get to the turn Best money spent on Free Speed Short course - more aggressive Long course - a little more l

Coach Robbie spent the weekend at one of our C26 Team Races, Des Moines 70.3, and today we look at the racing experience. We talk about the little things that make the weekend a lot more fun for athletes and spectators, including, where to stay, how to spectate and what kind of little things make a big difference. By all accounts, Des Moines did it right and it was a bit of a positive surprise on a lot of levels. Topics: Des Moines 70.3 Course and race changes Park it and Leave it What makes a race spectator friendly? Shuttle buses T1 pet peeves Closed vs. Open bike course Swim course Bike Course Run Course Post Meal Food Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

Sometimes we gotta break the mold. Kids are much more creative than adults. Today, we look at ways to train that will be more enjoyable, and even more effective. We look at taking risks and chasing logical consequences. We also talk about flex training and making decisions about your workouts on the fly. We look into creating the ability to get stronger as the session/race goes. We talk about effective breathing, the ability to create one more, and analyzing our current state of tired. Lots of good examples on how to be a little flexible on the f**ck-around and be a better athlete for your efforts. Topics: Learning hard lessons Logical consequences How do you know if you’re going hard enough? Flexibility Own Real Time Decisions Creativity Test Integrity of the workout Can’t predict how you will feel The best get better as the session/race goes on Think like a kid Tired playing all day One more Andrew Huberman Focus your exhale So much fun in figuring it out Over-analyzing to the death of enjoyment Rip it- ha

It’s not always fun to have a wake up call. Today, we get into the illusion of seeking dreams without putting in the work. Mike did a Sprint over the weekend and he had to take a long, hard look in the mirror. We get into riding on success from the past, and how 90% of life is just showing up . . . but most people don’t do the 10% which is learn from success or failure. We talk about confidence as a crutch, how it’s good to have a healthy fear hanging over you, and why we have to own our successes and failures. Eventually being unprepared will wear you down. Woulda, coulda, shoulda, only goes so far. When we have a big, exciting dream, we should go for it, but it ultimately boils down to doing the hard part, which is the actual work. Topics:  Des Moines and Eagleman Mike’s Sprint wake up Abandoning habits that matter Riding the belief train too much 90% of Life is showing up Getting stuck on your dream vision Not adjusting to hit your goals Riding past successes 24 Hour Rule Athletes and 180 degree swings Cr

Life is a hell of a lot easier when we’re not trying to be someone else. Today, we get into how that relates to training. We tend to get a lot of information from the Elite People in their fields, but a lot of times they are so far past us they’ll take the things we really need for granted. Today, we get into the nuts and bolts of training, increasing intensity, fueling, eating habits, and general well-being. Too many of us make multiple decisions at once and it can be overwhelming. Find something that works for you and stand by it. Have the courage to be yourself and believe in your own journey. Topics: Don’t be someone you’re not Transitioning to the heat Dew point, humidity, wind Ramping intensity High altitude and heat analogy Reasons for under hydrating Eating by numbers No hydration before workouts? Workouts are only as good as your ability to recover Two big decisions at once . . . . . . Start out slower in heat Fueling for performance or physique? Stop underfueling! Are you fueling enough to do more?

Some awesome questions from the group today! We start with training on the bike and how to get better. Riding alone vs. a group. How to push yourself when you’re alone. We look at the best way to troll Ironman Facebook groups. We talk about how to train when you have an injury and a race coming up. Mike and Robbie share their biggest racing fears, along with what scares them as they track athletes. We shell ideas on where to start with your first racing bike. Also, you swim great in the pool, but can’t put it together in open water… we get things straightened out. How to train if you’re injured. Racing back to back days. Smart spends for your cycling. And tackling hills at Ironman Wisconsin. This one would be great for a drinking game. TOPICS: What’s up across the globe? ITU Rolling Ironman - How to get better on the bike Long rides solo or with groups? Pushing yourself when you’re alone Mental toughness The best way to troll Facebook Groups Dealing with an injury when your race is looming Mike and Robbie’s

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: Igniting competitive spirit inside you Milos Gwen Jorgenson Rip off a 5k or 10k We try to make everything calculated Brownlee, Neuman, Blumenfelt Kids need more free

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: Running yourself to the podium Chatt 70.3 Largest attendance since the lockdown Chatt 70.3 field always stacked Knowing your race course Getting the absolute most out of your fitness Accessories vs. Preparation Carbon plat

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: Marketer’s Anonymous The inner voice Listen to Kobe Spend time alone in your head Beating niggles in your mind Mentally prepared

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: Don’t Get Left Behind Sam Long We are LUCKY we have chosen triathlon Saved my life Saved my day Text threads instead of lunch Moving to a new office to avoid stairs Feeling lonely and knowing you need something When it feels like you’ve been hit by a bus Falling into the same traps The Search for Excitement Golf for more

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: Seasonal Transitions Dew Point, Humidity Lack of Sleep Sore legs, quads When Spring goes straight to Summer Gulf Roast 70.3 Chatt 70.3 Woefully placed days off Getting the most from a day off Stress is stress Swimming at lunch Different kinds of

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: All that fitness . . . gone. Without fun, what is there? Get you some C26 Gear! What do you think about when swimming? Head position in the water Bilateral vs breathing every stroke Good technique is free speed Not making huge changes Obsessing with one thing Everything is connected Spall changes matter Anti-singula

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: Midwest salt of the earth Big Pro racing weekend Complicated and confused Podcasting universe Coupon Code for 25% gear: c26gear  (good through May 8, 2023 at midnight) Swim intervals Trapped in the overall average pace Adaptation Being able to hit th

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: Seasonal Depression more common? The best thing you can do for your health Casual conversations to start the day Hydration in cold weather Del Boca Vista pool How long should I be in triathlon before tackling Ironman? 18 months from Couch to Ironman? Limiting outside Life Stress Weightlifting vs. Swimming Heather Jackson’s triathlon future? Wattie? Swim and Rest breaks. . . why so short? Purposeful swim train