Crushing Iron Triathlon Podcast

Today we tackle more hard hitting questions from the listeners and Mike celebrates the Brewers World Series win. We get into AI coaching and human coaching. We talk about "reverse periodization" including what it is and why as usual it depends. We look at the Base, Build, Peak periods and how to best approach them. We talk about cold weather riding, things to consider when thinking about a new bike, and why a new bike can be the best or worst decision you make. We look at the strategy behind running off season and in season marathons vs. half marathons. We also talk triathlon influencers and why they are typically a bad source of information.

Topics:

• Brewers win the World Series and Mike is very relieved, relaxed, and ready to focus
• What qualities make the best coaches in all sports
• Reverse periodization
• Training as a priority
• Base, build, peak
• Is a new bike worth it? Under what circumstances
• Make sure you are comfortable and enjoy the process
• Cold weather cycling
• December marathon?
• What about half marathons?
• AI coaching vs Humans
• How much time do you lose on the back end of races?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

In some ways the off-season is the hardest season, so what do you do when motivation is fleeting? Today we look at the Yo-Yo approach to tackling training and why it never works how we hope it will. We talk about how to actually change a lifetime of thought patterns into something that sticks and builds. We get into goals and why most have a tendency to start with the hardest part. We look at extremes in training and why many times a new goal wasn't even on our radar 2 minutes earlier. How do we build internal clarity and respect that good things take time?

Topics:

• World Series lessons
• Embracing the grind
• The Off Season vs. Race season
• The hardest part of training
• Purchase oriented lifestyle
• Changing course for the sake of changing
• What is a quick fix and how can they actually work?
• Crash diet
• It takes a lot of time to get out of shape
• The yo-yo life
• Long term investing
• Lottery winners
• Changing a lifetime of thought patterns
• Build something, not everything
• Make attainable targets
• Positive self talk
• Helium balloons carrying extra weight
• Don't start with the hardest goal
• Start by reduction
• Training Peaks extremes
• Is that super long run the answer today?
• How penetrable is your life feed?
• It wasn't on your radar 2 minutes ago
• External motivation is fleeing
• Internal clarity

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today, we look at the new races Ironman has announced and tell you which one we think will sell out fast. We also talk about the what could be behind the locations along with how we think they'll do. We also explore the popularity of the sport and speculate on some of Ironman's recent decisions. We look at some races gone by and ask whether these races are really selling out or they're creating demand.

Topics:

• Mike's brush with the law
• Ironman's 3 new race announcements
• Texas sells out
• The "sell out" philosophy
• Triathlon gaining steam?
• The younger and older age groups
• Are the sell out numbers real?
• Is the sport growing in popularity?
• The strategy behind the deferral program
• Why not Minnesota for a race?
• How and why do they pick race cities?
• Will Mike take the "triathlon influencer challenge?"

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we look at honest and genuine self reflection about what path will truly make us better. Are you training to train improve weaknesses or do you always have one eye on the race and lose the script for why we're doing this in the first place? What do we really need to work on this off season? What mistakes keep popping up and how can we fix them?

No race result is ever truly guaranteed and getting caught up with the end result can lead to sketch decisions in October and November. Being your best usually boils down to becoming world-class at the basics rather than obsessing over a mysteriously amazing race.

It's not sexy but the best athletes aren't constantly focused on the result. They are not changing everything every year. They are going about today's business.

Topics:

• No race result is guaranteed
• Creating goals based on luck
• Mysteriously amazing races
• Planning intense years during in your down season
• What we can learn from Derek Jeter and Ichiro about training
• 3rd Person writing
• Fake availability
• Real self-reflection
• Subjective and realistic goals
• Being World Class at the basics
• Simplified training
• Lower HR when the pressure goes up
• Mental pliability and adaptability
• Performance mistakes in October and November
• Foam rolling
• Caught up with the end result
• It's who you are consistently
• Is this about racing or training?
• Racing the same race
• Feeling bad about finishing an Ironman
• Drastic decision making season
• Changing everything when you're 90% right
• Don't scrap the whole system

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we look at the Ironman World Championship Men's Race and the level-headed, consistent performance of Vincent Luis. We get into his disciplined training and his biggest focus while on the course. We talk the swim push, biking your own race, and saving something for the last 5k. We discuss the heat and different cooling methods along with why ice might not bet the best choice. These pros go all in, sometimes with a bad hand, and sometimes the bluff doesn't pay off.

Topics:

• Vincent Luis on discipline and commitment to the race
• Food, drink, and sleep
• 1st IM win ever is Kona
• The broadcast depth
• Decisions in the chop
• Starky in his prime?
• Going to Kona 4 days out?
• Is the swim push too much?
• Losing weight and gaining power
• Playing your own game
• How restrained can we be on course?
• Well paced and disciplined
• His last race?
• Saving energy for the last 5k
• Heat prep
• Is ice too extreme?
• Overheating start in the swim?
• Brick obsessions
• Going all in with a bad hand
• Matches burned in training
• Mind games within the race

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we dive into an unbelievable Women's race at the Ironman World Championship. We talk about what went right and what went wrong and offer our humble opinions. It was a great day for Ironman in general and the attention these races got is sure to have an impact on the sport. We talk Lucy's swim, Taylor's poise, and Solveig's finish. We also look at technology and how it keeps pushing the envelope but not always down the right road. We get into sodium, heat, and why we wonder if the calorie intakes might be too much.

Topics:

• Big Day for Triathlon
• Women's Finish
• Lucy Charles Barclay and the swim
• What's a minute and a half worth?
• Being in the front pack
• Racing their own race
• Hot Aero Helmets worth it?
• Uphills vs downhills at Kona
• Heat implosion
• Swim caps
• Too much sodium?
• Penalties a good thing?
• Too hot and too cold ranges
• Digestion has a cost
• The Iron War
• Building aerobic systems that are off the charts
• Solveig Lovseth
• Taylor Knibb
• Going hard at the end with such a lead
• On course assistance

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

We're ready for Kona! Today we go through possible strategies for the men and women along with how different variables could impact the podium. The field is deep and the excitment surrounding the Ironman World Championship is higher than ever. How will the race unfold and what are the C26 predictions?

Topics:

• Deep field • Front pack • Who's gonna lead it • Expect fireworks • Brewers• Play the right way• Will they ride as a pack?• Salt water buoancy• How much can they push themselves? • What is the limit?• It's all about the run • Having an Ace up their sleeve • Off the bike • Vibes over data?

Mike - mike@c26triathlon.com

Robbie - robbie@c26triathlon.com

Well, we waited 959 episodes to realease this info, but here it is.

Topics:

• Bank your Vitamin D
• Gutav Iden
• Flat bills and Polos
• What areas are you serious about improving?
• Swim the Suck
• What excites you most?
• Is what excites you what you should be working on?
• Realistic goals
• Same things over and over and over
• Wanting the result but not the work
• Bank the work
• Analyzing the "after"
• Being "in" the workout
• Connecting links in your chain
• Talent, tenacity, confidence
• Telling people what your big goal is
• Everybody wants to get faster, but . . .
• What's your real weakness?
• It's not the work, it's what you do during the work
• Focus on the Demands
• Stock market training
• The secret to training
• These are things that make champions
• There's a difference between hope and knowing
• Skip the bellhop

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we look at protecting and maximizing your time and effort so that you can be faster next year. We talk about the importance of "raising your floor" so you are ahead of the game and late season training doesn't feel so pressure packed or overwhelming. Now is the time. We also talk about diet and our cultural push to eat out of habit instead of needs. We look at shrinking the gap for your next PR, avoiding burnout, and rekindling the love of training. We explore training Monday through Friday only. We talk about mental and emotional flexibility and why it's not about how it looks right now, but getting it done.

Topics:

• Time flies
• Protecting your time blocks
• Fasting
• Paying attention to hunger
• Do we eat too much?
• What is energy?
• Fuel is important . . . but
• System cleans and resets
• The least stress approach
• Shrinking the gap for your PR goal
• Avoiding burnout
• Sneaking in a long swim, bike, and run each month
• Rekindled love for training
• Training M-F only?
• The pressure of the last 6 weeks before a race
• Mental and emotional flexibility
• It's not "how it looks" it's about getting it done
• Keep your "jumps" shorter
• Building run frequency
• Have fun noodling along

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today, we explore the concept of going back to the Ironman Drawing Board and working on the small things that lead to big results. We explore creating your own specific challenge, talk an out being afraid of different zones, and creating a new ceiling that attracts your floor. We get into how to build and HOLD your gains. We look at going longer vs. training smarter. We get into fear of strength and intensity and how/when to overcome it. The struggles in triathlon are all part of the fun and mystery and today we look at ways to reinvent ourselves and our training.

Topics:

• Is it the weather or the desire to do more that makes the difference?
• Love your yard and love yourself
• The triathlon space just feels different these days
• More athletes competing?
• Creating your specific challenge
• Afraid of certain zones?
• When it's insanely hot outside
• Creating a ceiling that leaves more room
• Moving the floor closer to your potential
• If you don't train it you stop gaining it
• Building and holding your gains
• Keeping the speed inside the plan
• Consistent with the little things
• The intent behind the training
• Going longer vs. being more purposeful
• Fear of strength and intensity
• It's all part of the fun and mystery
• Peeling back the layers of your success
• Lives change . . . more volume, less volume
• Nothing always works forever
• Take off the leash and let it rip

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

You gotta be faster to be faster . . . but how do we get there? For a lot of us, that process starts now and we have to cut through the noise to figure out what we need to work on. It can be anything from form and technique to diet and nutrition to endurance to strength to mobility and flexibility. But it can't all happen at once. How do we set ourselves up to stick with desired changes? Triathlon is a complex puzzle that mirrors life. It's not always fun or easy, but we get into real approaches that can help you shift your mindset to hit small practices now that will pay off towards your big goals later.

Topics:

• Living the best life
• Chicken wings and hot corners
• General idea of what you want to accomplish
• Post race emotions
• Off-season technique
• Most athletes thing in times or zones
• Post race sweet spot
• Get where you're going fast and cheap
• Working on your form is hard
• Where's the low hanging fruit?
• Blindly doing workouts
• Speed, technique, rhythm, endurance, timing, etc…
• Build form and technique into your workouts
• Polarizing
• Pyramiding
• Things that are important year round
• When to disconnect
• Don't label improvement by metrics
• How likely are you to stick with desired changes?
• We all have big goals . . .
• You gotta be faster to be faster
• Post race psychology
• If you feel good you're more primed for success

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we go through all things Ironman Wisconsin 2026. We talk 70.3 and full. We look at the race itself, how people fought and battled, and why Ironman seems like it's gaining steam again. We talk about the power of support from a team, get into why the bike is so tough for most, and whether or not it's the legs that give out or it's simply the tension and repetition of race day. We talk about the concept of leaving your "fight" in training. We look at how the society can stack the deck against us and why Ironman is kind of a "binge weekend." We discuss the finish line feels, why Robbie didn't race, and look at post race routines and why they can be dicy.

Topics:

• C26 Community in full force
• IMWI as a team race
• The power of support
• The Helix Energy
• The bike course beatdown
• There's so much to think about on the bike
• The mental toll
• The difference between bike and run pain
• Is it the muscles or the repetition
• Nutrition on the bike
• Long ride fatigue
• Upper body tension
• Is it as simple as more volume?
• Did you leave your fight in training?
• How to not walk
• The deck is stacked against us in many ways
• The binge of an Ironman
• Why Robbie didn't race
• Just be aware of why you feel like you do
• Post week routine
• Ironman energy resurgence
• Finish line feels
• Team support

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

In 5 Days Mike and Robbie toe the line at Ironman Wisconsin. Today, they talk through some of the thoughts and strategies for their races. Gear, fuel, effort, game plans, it's all here and they can assure you one thing . . . they really can't be sure about anything.

Topics:

• Wisconsin weather
• Pack for all seasons
• Swim skins
• What to bring
• Worst thing about race morning
• Check-In Concierge?
• Norton plans for both
• Concerned about a cold day?
• Burning calories in the cold is complex
• Don't take off warm gear too soon
• Nutrition on the hills
• You'd rather be warm than cold
• Thinking about temperature changes
• Temptation to push it too early
• Race mantras for the full
• BodyShot-ville
• Where you need confidence
• Race plans in pencil
• Fueling the run
• Nailing Bike Nutrition
• It's like a long ride with fuel
• Caffeine on race day
• Watchless?
• Undertrained?
• Relaxed with focus
• Aero helmet?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

More great questions from our listeners today! Is the pull buoy a crutch? What's it take for a 15k swim? First 70.3, here's what you need to know. How important is high cadence on the bike? How much should you share with your coach in Training Peaks? Gator Skins in a race? Best way to get better at the swim in the off season. Is racing more mental or physical? And much more!

Topics:

• 10 Days out from Ironman Wisconsin and we start with Lawn talk
• 15k Swim
• Is the Pull Buoy a crutch?
• Tried and true lessons for your first 70.3
• How important is the 90 RPM cadence on the bike?
• Racing in heat vs cold
• How much should you share with your coach in Training Peaks?
• Is race day more mental or physical?
• Effort and execution
• Finding the right attitude for race day
• Gator skins in a race?
• Swimming in the off season - shorter more frequent? Or long?
• When to go for it in a race
• What do triathletes constantly try to optimize that doesn't matter that much?
• FTP obsession?
• Sweet spot frequency in the off season for swim, bike, and run
• Loos agendas in the off season
• Should you resist going for it on the bike to save the run?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we look at what's going through out minds as Ironman Wisconsin closes in. This will be the first time we've raced Ironman together in 10 years. We look at Expectations how to reframe the stress in a way that's more about being grateful and why it's important to not try being someone you're not. We look at the "purpose" of these races and why competing in something so hard is, in many ways, sacred. Taking the selfishness out of the equation and soaking it all in. We also talk about our favorite parts of the race and give some time predictions for each other.

Topics:

• IMWI Training for us
• Real expectations
• 70.3 fitness for an Ironman
• Grateful to be able to do what we're doing
• Don't try to be someone you're not
• Hanging your hat on gratitude
• The purpose of these races
• The moments that are sacred
• Seizing the opportunities when they're there
• We've all been through tougher things
• Is it a selfish sport?
• Soaking it in all day
• What our favorite parts of Ironman races are
• Feels like the first time

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

What do you love about triathlon? We think this is an important question to ask and an an even more important concept to protect. There are levels of going to the well and levels of stress we can handle in a functional way. Today, we talk about the power of elimination, and even more importantly when to recognize that it's needed. We argue that it isn't the races that wear us down, but the constant level of stress day after day. How do you protect your love of the sport? How do you get the most out of training in a minimal effective dose sort of approach? There's nothing wrong with the occasional shelling, but understanding how that amplifies all the stress around you is a key to continued enjoyment. Training is only as good as our ability to recover from it . . . and frankly, live a satisfying life in all areas. And, when did it become "only" a 70.3?

Topics:

• Weather and forecasts
• What's going on in triathlon?
• Is the season feeling long?
• Get rid of burden
• Simplify
• Reducing marginal stress
• Controlling our ability to be prepared
• Why do we like triathlon?
• Making decisions about MORE
• Craig Alexander is back on the bike after 7 years
• Filling every corner of your plate
• Racing is your ability to execute
• Is it the races or the accumulation of days of stress that wears you out
• Average power vs Normalized power costs
• Training is only as good as your ability to recover from it
• Dropping things off your plate
• You don't have to be in a constant state of stress

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

For all of you enamored and in love with AI, here's your AI podcast summary:

This episode dives into the mental shifts and unconventional strategies needed to revitalize your triathlon training and racing experience. The discussion begins by addressing the "Dog Days of Summer," a period when athletes often fall into a slump, lulled into a routine of long, slow training sessions. However, the hosts suggest that you might not actually be tired of training itself, but rather bored of the monotony. By introducing concepts like "waking that sh*t up" with dynamic efforts, embracing unusual topics like birds and swimming, and understanding that "seeing it means believing it," you can change your attitude and find your fitness again. Training should remain fluid, allowing you to make it what you want it to be so that you stay mentally engaged and genuinely like the process.

The conversation shifts to practical, reality-based race preparation, highlighting the profound relief an athlete feels simply by arriving at the race site. Success on race day depends heavily on being rational about your goals and maintaining your confidence, such as having the discipline to let competing riders surge ahead up the road without chasing them. A major focal point is the psychological side of performance: if your mind isn't ready to race, your body won't follow, no matter how physically prepared you are. Ultimately, the goal is to show up to the starting line feeling both fresh and fit, looking forward to the event rather than dreading it.

Finally, the podcast tackles unconventional training volumes, exploring how to successfully finish a Full Ironman on limited training. The hosts break down why a condensed schedule is actually a preferred way to train for most people, especially athletes who are naturally averse to grueling, exhaustive long rides. Instead of grinding yourself into the ground, the key strategy is to "stop short" on your workouts to preserve mental and physical energy. This approach proves that you can feel highly confident and successful without sacrificing your entire life to the sport, redefining what it takes to conquer ultra-distance racing.

Topics:

• Birds and Swimming
• Dog Days of Summer
• Finding your Fitness again
• Seeing it means believing it
• Changing Your Attitude
• The relief of getting to the race site
• "This" is a preferred way to train most people
• Doing Full Ironman on limited training
• Athletes averse to long rides
• Mentally engaged
• When we look forward to a race
• Fresh and fit
• If the mind isn't ready to race
• You have to like it mostly
• Being rational about your race goals
• Confidence and letting riders go up the road
• Feeling confident and successful
• Lulled into long and slow everything
• Sometimes we're not actually tired of training
• Make training what you want it to be, sometimes.
• Wake that sh*t up
• Stop Short
• Keep all of this fluid

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today we look at how our confidence can rise and fall based on the simplest things.. Taper is a good example, but it also happens in training and racing. We use a couple of analogies, golf and gambling, and how they can teach us lessons on being steady and racing the right way. How do you know if the stars are aligning in a race and you can go for it? We talk about staying within yourself and the me vs me philosophy… we talk about when to go for it and when to "lay up." We look at comparison and how it can be a rabbit hole of negatives. Make up sessions. Using your instincts in taper. Being ready for challenges you can't see.

Topics:

• Taper - how does it work?
• What is the perfect taper
• When the stars align
• Blaming success or failure on your taper
• Ebbing and flowing confidence
• Loving one discipline and tolerating the others
• The over-fatigue melding with the fresh
• It's gonna be what it's gonna be
• Over-cooking your strength
• You want to be content
• Putting for a three foot circle instead of the hole
• Emotional swings in races
• Laying up in a race
• Recognizing when it IS your day
• Unforseen challenges
• Check in and move on
• Comparing with yourself 3 years ago
• Real definition of conservative racing
• Gambling attitudes
• Polarized efforts

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

A lot of things can happen in your last month of training before a big race. Today, we talk about what some of them are and why the last thing you want is to start dreading the sport. How do you keep your body and mind right as training gets more intense and the weather heats up? Burnout is a slow burn and often starts with obsession. Obsession to the outcome instead of what's happening today. As coaches it's likely we'd rather have you miss a few days here and there than get into a funk of dread. We look at ways to keep your bandwidth open and be available to train. We talk about keeping perspective on what you want . . . really want from this sport. We talk about the price it takes to be the best and why that isn't for most people. We can't be great at everything, and it's usually not how fast you go, but how little you slow down.

Topics:

• A lot can happen in a month
• The psychology of a triathlete
• Missing workouts in your race month
• Last month focus to be your best
• It's not how fast you go, but how little you slow down
• Over-obsessing with metrics
• Can't be great at everything
• When every day becomes a chore
• Worry and the pressure of expectations
• Having bandwidth to be available
• Keeping perspective and having fun
• What do you want? Really want?
• Are you willing to do that level of work?
• Do you want the work or the result?
• Saying no to things you enjoy
• When Mike finally realized how he makes himself dread the training.
• Don't put values on everything

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Today, we take you through the bike and swim and talk about all kinds of ways you can be smarter so you're ready to run off the bike. We talk about handling hills, keeping the ego in check on flats, along with effort indicators that you may be digging a hole. We look at how to gain time, how to breathe, and the worst way to try and gain time. We talk about the concept of burning "mini-matches" in the swim and bike. We look at ways to save fatigue, climbs vs. descents, and being in the right gear at the right time. We look at the importance of comfort in your wetsuit, sighting practice, and why you should be using a pull buoy more often.

Topics:

• Hills and climbing
• Effort indicators
• How the hills chip away at your legs
• Shallow breathing
• Is nasal breathing the best indicator?
• Higher watts, trying harder, and going slower
• How to gain time in efficient ways
• The worst way to gain time
• Getting in the right gear at the right time
• Burning min-matches
• Saving fatigue
• The importance of keeping your line and cornering
• Climbs vs. Descents
• Finding sighting landmarks, especially when choppy
• Your overall comfort level is key
• Wetsuit issues and why you need to wear it often in training
• Nothing new on race day
• Is your neck pain from the bike or swim?
• Why you should use a pull buoy more often as the race nears

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com