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Today, we talk about some things we learned at our Wisconsin Camp, including dealing with choppy water and training in bad conditions. Robbie declares he's not wearing a wetsuit at Ironman Wisconsin. We look at the complexities of triathlon and how to keep things simple. Are you living in your head? And we look at the concept of being cautious or conservative and what that really means. Is it the safe approach or are you making things harder than they need to be? We look at energy. We talk about what is pissing Mike off… And Leaning into your competitive side.

Topics:

• Wisconsin Camp
• Triathlon can be complex
• Swimming in chop
• Conditions to cancel a swim?
• Be the water
• We all need to experience bad conditions
• Is knowing the Cours a good or bad thing?
• Attacking the course
• Too much in your head?
• Breaking up the race day
• What's pissing Mike off
• Race energy
• Flat courses
• Changing up your philosophy
• What does being conservative on the bike mean to you
• Does it feel easy or are you being lazy?
• Embracing what makes you feel like a racer
• Leaning into your competitive side

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Topics-

• The Big Finish at Tour de France
• The best cyclist is a competitor at heart
• How much are we leaving on the table?
• You have to climb the hills
• Racing instinct
• How do you execute in a race?
• Flexible training
• Today's the day
• Flipping the switch
• Building race instincts in training
• Don't break but splinter
• Learn to feel suffering
• Problem solving
• All fatigue isn't created equally
• Obsession with precision
• Create obstacles in training
• Camera out the window
• Race day is really like a training day
• How do we get the most out of our body?
• Normalized Effort
• The illusion of power or pace
• The ultimate practice game

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Topics:

• Testing every 4 weeks?
• How to prevent mechanicals in a race
• Thoughts about Garmin buying Training Peaks (see last episode)
• Preparing for a cold water swim
• Racing 1500 miles from home and driving
• Train along you journey?
• Creating space in the body
• Focus on strengths or weaknesses?
• Bike and run cadence, but what about swim cadence?
• Create versatility in your cadence
• Digestive issues on the run. Why??
• Over biking and the effects on your run

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We start by talking about Garmin buying Training Peaks then everything goes to hell in a hand basket (in the best of ways). We talk about how it affects Strava, we look at all the noise in training and discuss technology as good or bad. We look into training and racing by feel and the Tour and Challenge Roth. We take a deep dive into metrics and which ones you should be training with and how to add more. We talk HRV and adjusting workouts each day or on the fly. We look at the trend of forcing more carbs and along with the Norwegian training method and why you might want to think twice. Get obsessed with the basics, then add layers to the recipe.

Topics:

• Garmin buys Training Peaks
• Is this good or bad?
• How it impacts Strava
• How we deal with more and more noise
• Where is the one on one conversation?
• Drum solo or drum groove?
• Challenge Roth winner talks her strategy
• Go by effort or metrics?
• New technology . . .
• Training and racing by feel
• How new tech should compliment your training
• What metrics really matter
• Pre-built workouts
• Intentional training
• Adjusting your workouts on the fly
• Focus on on or two things at once
• HRV
• Why your fueling might suck
• Forcing more and more carbs
• Obsessed with the basics

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look at the nuances of looking forward to training each day as it comes. We talk about the importance of training where your fitness is vs. cramming for a race and why that will serve you better in the long run. We look at feeling younger as you get older. We talk about Guess Jeans, the Tour, and how a lot of times you're competing against ex-pros. We look at the faults in being obsessed with race times, especially when they may not be realistic. We talk what it takes to be the best in the world and more importantly what it takes to be the best you can be with your circumstances. Training is much more enjoyable when we can look at it as a long term journey and we tackle work in a way that makes more sense as it aligns with our current fitness. Consistency over peaks and valleys. Be the best version of yourself.

Topics:

• Lake Placid and Ohio
• Your first time at a race venue
• Vingegaard out of the Tour
• What does winning look like for you?
• To be the best in the world
• Look like you're having fun
• Being as great as YOU can be
• Our own version of ourselves
• Narrow and blurry vision
• Putting all the stock in racing
• Me, me, me
• Accepting where you're at in training
• Feeling younger as you get older
• Being in shape to actually do the work
• Train where you're at
• Embrace each day as it comes
• Wrapped up in your time
• Guess Jeans
• Pedro Gomes wins AG at Lake Placid
• Addictive personalities
• Stop today so you can look forward to tomorrow
• Finite amounts of energy

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look at how the little things matter. Quality over quantity is a good benchmark, but how much actual quality work are you doing? And, how do we actually define quality?

First we discuss whether our old podcasts hold up and where we think our positions have changed over 10 years. Then we discuss things like is 5 x 1200's in the pool better than 2 x 3000 per week? Or what about 5 x 30 minute runs vs. one 2:30? We get into how to build confidence, familiarity, and muscle memory go a long ways toward your goals, and even confidence in life. Should you jump on the bike for 20 minutes when you're bored? Will it matter? A lot of people talk about quality over quantity, but what about the Quantity of Quality? Negative splitting everything. We talk imposter syndrome, weekend warriors, and the bitter truth about Ironman.

Topics:

• How do our old podcasts hold up?
• What beliefs have we changed since starting the podcast?
• Is 5 x 1200's better than 2 x 3,000 in the pool?
• What about 5 x 30 minute runs vs. one 2:30 run?
• How to add little sessions that add results instead of scrolling
• What is a good cycling frequency?
• Sneaking in 20 minute runs
• The reality of getting out of a rut
• What motivation really is
• Learn how to see the benefits of what you're doing
• Choosing action
• Working in simple mobility and strength
• Something is better than nothing
• Negative splitting everything
• The quantity of quality
• The monogetti run
• Imposter syndrome
• Don't pay attention to the triathletes that are a-holes
• Frequency is confidence
• When confidence builds
• The bitter truth about Ironman

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Back again with some great questions from you!! We start with the ongoing dilemma of speed work and how to handle it best when training for long course racing. We talk with what we thought was an ex-Badger lineman about how much to increase bike volume from a 70.3 to a full. We discuss what makes a race course "fair" vs. something we feel is getting dumbed down. We talk about the warm up as it relates to racing and how we can somehow feel better after going deep into training sets. Plus, much more sprinkled in to take you to the top of the podium, or simply feel better and stick with your plan.

Topics:

• Tour de France
• What a controlled swim feels like
• Speed work, track work and it's relation to triathlon long course training
• Does a former Badger lineman jump into the question pool?
• How much should you increase cycling volume from a 70.3 to a full and how do you implement it
• Nutrition ratio secretes
• What makes a race course "fair?"
• That interesting phenomenon about getting faster when deep into training sets and how does it translate to racing?
• Tubeless tires and PSI and flats etc…
• Should you work with a coach year-round?
• Pacing and racing.
• A trip back through memory lane

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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The first of two Q&A's and we start with the obligatory heat discussion. We'll have another Q&A on Thursday, then hopefully a traditional cast on Friday to help with your long ride or run. We talk about getting back into training after a break. We look at life's challenges with training. We get into how to let the workout build on its own. We look at the challenge of being enthusiastic but not getting faster. How to fix your swim one point at a time. What about training for a marathon and using the triathlon mix? His first Kona and a discussion about how to make it a successful day.

Topics:

• Sitting in the heat vs training in the heat
• Staring over after a long break
• All layoffs are created equally
• The poison of life
• Start slow - let it build on its own
• When you're enthusiastic but not getting faster in the swim
• Don't work on the whole stroke
• Swim like a swimmer
• Triathlon Training for marathons
• How to handle Kona
• The team is back on the race course!

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We all like to say we like doing hard things, but are we cherry picking those experiences? Today, we dive into how most of us tend to create the best conditions and chase good days by taking shortcuts. We argue that creating friction in training is really the ultimate way to prepare for the hardest days - race days. How long can you go without reaching for a training crutch when things aren't going well? Do you figure out a way or just take the easy route? Doing something hard usually means it's uncomfortable and today we look at ways to seek that out so you're at your strongest on race day.

Topics:

• The heat is on in training and racing
• The Tour
• Trainer silence
• Swimming in hot water and or elevation
• Running and cycling in heat
• Is it heat acclimation or building fitness or both?
• Race day boosts
• Handling long trainer rides
• How long can you hold off your fix?
• Always using a training crutch
• Transitions in day to day life
• Clear goals
• Maximizing the best we can be
• Creating FRICTION in training
• Really preparing for the hardest days
• Coddling to protect our ego
• Quit analyzing every session
• Chasing good days with shortcuts
• Cherry picking hard things
• Hard is uncomfortable

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today is part 2 of listener questions and we spend a lot of time talking about the monumental nature of doing an Ironman. Is it absurd, simply a conquest, or a means to an end? There are tons of little training nuggets weaved inside of this cast, including, how to build an effective swim training package, is it worth the time and effort to be your absolute best in this sport? Triathlon vs. other priorities, and Taper combined with race week stress. We definitely hit on many interesting topics including weak feet and Lionel Sanders syndrome.

Topics:

• Weak feet . . . make weak men . . . make weak times?
• Lionel Sanders syndrome
• Skill, speed, strength as a combo
• Swim technique sessions
• Giving up the watch in the pool
• Training to train or get better?
• Training for what's on top of your chin
• When does the absurdity of Ironman go away?
• Why people come back to this sport over and over
• Thoughts on leaving performance on the table
• What's your best potential at your age?
• What is your real goal
• Two priorities at a time
• Taper week decisions
• Race week stress
• Relieving stress or getting more tired?
• It's easy to forget how many Ironman questions there really are.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, you drive the cast with your great questions, but stat with a discussion about the whole Buc-ees thing and how and why Zoot keeps dominating the Tri Club Awards. Then onto Coeur d'Alene and mostly the tough swim conditions. We look at whether or not you're swimming enough, or if you can approach tough open water swims from a different perspective. We look at how to deal with the disappointment of not being able to do a race and what to do instead. We talk injuries and the many different ways you can approach training (and life) while you're struggling to get back to health. We also ask, do we expect too much from a race result?

Topics:

• Coeur d'Alene
• Adverse race conditions
• No exit ramps in the swim
• Buc-ees
• We're coming for team Zoot
• What do you do with pent up energy from having to miss a race?
• DYI 70.3's
• Get it out of your system
• When you think you signed up for a race but didn't
• Rough Swim conditions - staying calm
• Lowering expectations
• Pani Attacs
• Being one with the water
• The emotional side of injuries
• When we expect races to change our lives
• Going from 70.3 to a Full

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look at all the unnecessary stress triathletes tend to put on themselves. We talk about why it's not only bad for performance, but general health and happiness. We get into panic training and over training. The effect of accumulating stress. We look at rest vs. over-rest. We get into how being "afraid to lose" wears on your mind and overall energy. We talk about the myth of losing your top end. Why we downplay short workouts…

And finally the importance of doing work simply for the sake of work.

Topics:

• Recovery from Races
• Rivers vs. Lakes
• What to look for in your recovery
• Does racing faster leave less soreness?
• More recovery on slower races?
• Stress of being out of your element
• Being in tune with your body more often
• Taper needs and mistakes
• Rest or over-rest during race week
• Getting ahead of our training
• Being afraid to lose
• How quickly do we lose top end or endurance?
• Panic training and panic over-training
• Do we take this all too seriously?
• Do something you're not good at
• Is this a hobby or a stress builder?
• Are you wanting too much out of triathlon?
• Doing work for the sake of work usually wins

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Fresh off a "jump in" race in his former stomping grounds, Mike talks about his experience at Ironman 70.3 Rockford. We get into pre-race, the strategy, adapting strategy, the current, the wind, the roads, the volunteers, and much more. We really dive into some tough questions/decisions for triathletes about how to be "satisfied" with your effort. It's a lonely place on that second loop of the run and it's usually the time in a race when you make or break the day. This cast is really a good place to ask yourself some questions and figure out if you're giving it your all or finding ways to give in.

Topics:

• Rockford as a host city
• Pre-Race decisions
• Goals for the day and adjustments
• Swim Course
• Strong Current
• Strategy in the water
• Recalibrating goals on the fly
• Bike course
• Tougher than Chatt?
• Wind strategy
• Recovery opportunities
• Another decision off the bike
• Run/walk or run?
• Battling the run
• Mental game
• Breaking up the run
• Nutrition
• Nope
• Are perfect builds overrated?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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The guys discuss Mike's last minute registration for Rockford 70.3 and the concept of jumping into a race on a whim. They go through the challenges but mostly the benefits and why he'll approach it more like a practice test than a training day. There's a lot to be said for feeling the race environment. The nerves, the speed, and the race energy. It's all waiting and it will be a great 10,000 foot view for an A-Race later in the season.

Topics:

• Why Mike ultimately signed up
• The approach without a typical build and taper
• Pacing and racing test
• Durability check in
• Why it's a good idea to jump in late
• What will be the challenges
• Staying calm when swept up in competition
• Rockford's course and strategies
• What can be learned for Ironman later in the year
• Approaching the swim, bike, and run
• Staying under control but flirting with edges
• A $500 triathlon immersion seminar

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Many times frustration is caused by exhaustion or overstimulation. Today, we look at real ways to reduce your distractions, find a calmer mind, and be stronger in training. We are under a continual assault of information and, at some point, we have to ask: do we have enough information yet? So much of training and racing is being in the moment and at one with yourself, but how do we get there? We'll talk about some good ways to find your true self, appreciate who you are and respect your journey. Training should be a vehicle to build your energy, not take it away. It should be hard, but not miserable.

Topics:

• Busy racing weekend!
• Cruise to clear the mind
• Reducing distractions
• Energizing yourself
• Getting out of the haze
• Reducing stimulation takes time
• Let your body settle into the race
• Constant loop of stress
• Mike just started swimming again
• When we're not rooted in reality
• The 48 Hour race decision
• Be mindful
• Living off the grid
• AI Data Centers
• When do we have enough information?
• Every workout is not an indictment on self worth
• Parents as the old AI
• Immediate reactions - sit on them
• Extreme posting
• Figure out who you are
• Then don't try to be someone you're not
• Next podcast: Facing fears

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Our listeners step up today with some great questions in an extra long cast for you.

Topics:

• Clay Courts, the French Open, and Mike's Tennis past
• Should you race short course more often?
• Triple-T
• Do your own sprint
• Easier to put on a tire or go tubeless?
• Does Mike still burn his biscuits?
• Losing fitness on vaction?
• Using different bikes in training
• What to we recommend for listening on long runs - podcast, music, or dark thoughts?
• Bike fits
• How to handle the "off season" when you go from a 70.3 to a full
• What are some challenges that scare us?
• Why can't the US dominate in triathlon?
• Do it yourself nutrition
• The Feed
• Solid food
• How to handle the 18 mile wall
• Long distance swimming training techniques
• Ultra swims
• Lifing heavy and mixing it in with your triathlon plan

mike@c26triathlon.com

robbie@c26triathlon.com

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Sometimes we have to understand why we're bitching all the time and uncover the best way to enjoy training and life. Today we start by discussing dopamine detox and how that might help us enjoy the simpler things in training. It sort of morphs into this discussion about how we can create an excitement trap that has us satiating the ego vs making progress. More races, more intensity, more burnout? More depression? How do we snap this cycle and find satisfaction with a Zone 2 buzz? We also look into the power of training by breath alone. How it can help you fall back in love with training that can otherwise make you want to cry. And finally, are we all chasing inflammation?

Topics:

• Dopamine detox
• Power and yada yada
• More is getting lost than found
• Ego or growth?
• What's your why… no really.
• What are we trying to accomplish today?
• How much does Ironman make off of DNS?
• I want it now
• Lowering the dopamine input
• Be strong in your journey
• Morning routine
• The sensation vs. the superlatives
• Z2 is a great buzz
• Zones by breath
• Controlled ventaliztion
• Help your riding . . . help your mood
• I can't take any more intensity
• Chasing inflammation
• Walking is gold.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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After a weekend of racing and our Nashville Triathlon Camp, once again, we're reminded that we got into this sport for the challenge. This is really the best thing to keep in your mind whenever we tackle something difficult. There are no guarantees other than the opportunity to grow and be stronger. We do this for the opportunity and the more challenging the training or race, most often, the more memorable. Triathlon lessons never stop, it's up to us to embrace them.

Topics:

• The Nashville Camp
• Jacksonville and Chatt 70.3
• At home training camp?
• The key is to be free
• Chatt 70.3 and Jax swims
• What's a slow swim?
• Would you rather have a fast swim or cancelled swim?
• New Races
• Introduction or retention strategy?
• Influencers ruining things
• Engaged in the challenge
• Want the cost more than the dream
• Easy, glamorous, shiny expensive
• Riding older bikes
• No guarantees
• Don't miss the opportunity
• What makes this memorable
• You remember the experience
• Thriving in discomfort
• Forcing yourself to be better
• No guarantees in racing
• Triathlon lessons never stop

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we talk about a topic that a lot of us who've been in the sport a while need to think about. How to break ourselves down like we did in the beginning. Life is about being alive and challenging ourselves. We take a look at the lure of comfort and how to shake things up. Once again, we explore the reasons why we do this, and how the edges of challenge and pain shift. We look at why it's so important to face simple fears and things we don't want to do and how to use these wins. For us, triathlon has always been about breaking up the rocks, but in many ways it also becomes about tending to them in a positive way so they don't fuse back together.

Topics:

• Live every day
• Get along
• German Endurance Feast
• Robbie's Rewind
• The medal returns
• Obsession with comfort
• Find something that's gonna break you
• Breaking up the rocks
• Pain as a precursor to growth
• Your race time vs. the pursuit
• Back to that primal feeling
• Do what scares you
• Why do we do this?
• What is improvement
• When we fake it until we can't anymore
• Life circumstances and resilience
• Breaking things down over and over
• Good times, soft men
• Tending to your broken rocks
• Fake endorphines
• Tackle a simple fear

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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On some level we all dread the wind, the heat, the cold, the rough water, and the hills, but how do you learn to love it all for training benefit? Today, we look at the transition from indoors to outdoors and why it can be a shock to the system. We look at ways to build confidence and calm while preparing for anything in a race environment. How do you break out of your own personal matrix and create situations that will help you put your body in charge when the mind wants to run wild. We look at avoiding the inevitable and getting more and more comfortable with tough situations as the season rolls on.

Topics:

• Early season outdoor training
• Differences between indoor and outdoor
• The benefits of each
• Pool swims vs open water and how to break them up
• Trainer and outside riding variables
• Treadmill and the road mix
• Focusing on good posture and form
• Breaking out of your comfort matrix
• Avoiding the inevitable
• Is it chop or just water texture?
• Is it windy or just some wind?
• Cries for comfort
• Uncontrollable's are uncomfortable
• Going from the Symphony to Rage Against the Machine
• Life spans and loneliness
• Mindless mind
• You aren't guaranteed "extra space" in a race
• Repetition to train the body to lead
• RPE as it applies to understanding flow
• Thoughts that pass without engagement or judgement
• Don't avoid it

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we brainstormed to give Ironman (at least) 10 great ideas to increase excitement, revenue, and branding at their races. We talk about ways to increase age grouper engagement and retention. We get into on course changes to make the races tougher, more memorable, and safer. We look at getting the fans more invested and involved. Some of these are a little out there, but all good ideas start with a seed and maybe someday soon you'll see some of these thoughts feathering their way into the Ironman ecosystem.

Topics:

• Elite Age Groupers
• Age grouper recognition
• Tougher Races
• Spectator engagement and eduction
• Rolling starts, wave starts, mass start options.
• Split awards at age grouper level
• Parimutuel betting
• Spectator points
• Human interest stories
• Amping up the crowd for late finishers
• Tri Club Championship format
• Comedians
• Retention wins

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Are you always trying to be perfect? Every day we face thousands of decisions that can either help us break free or tie us in knots. Today, we look at the sometimes overwhelming decision process that can affect triathletes in training, racing, and life. We get into premature optimization, how you should build your cake (base), and eventually ask if it's "decision" fatigue or "precision" fatigue. We talk about the idea of always feeling judged and graded and how that can wear out our love for the sport. We look at the differences between inside riding and outside. We talk about dealing with the elements without a second thought. We also look at how to get to the top and spoiler alert, it's not by skipping steps. When we boil it down, it all comes back to honoring the intent of your workouts.

Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron

Topics:

• Tornadoes and biking in the dark
• Old Man Talk
• Micro decision making and fatigue
• Online training plans
• Premature optimization
• Over exposure to tips, tricks, and hacks
• Noise and marketing
• Compounding negative effects
• Precision making fatigue
• Intervals or consistent riding?
• Trainer fatigue
• Go for the INTENT of the workout
• Precision Fatigue
• Get outside
• Inside bike position vs Outside position
• Feeling judged and graded all the time
• F-bomb settings
• The cake is the intent, the icing is precision
• We don't need more weight on our backs
• Delaying getting back into things
• Intent is relative to the day, week, month
• This is for you
• Taking the stairs to get to the top
• Moving is the momentum
• Maximize your intent
• Make your wins possible
• RIP Uncle Butch

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, our goal is to help you prepare for a solid swim by learning to like, and eventually love the water. We talk about many things you can be doing right now to make your swim as strong as possible. We look at how to approach training: swim hard, swim long, swim often. We get into ways to calm anxiety along with how to handle race morning. We talk a lot about the importance of warming up the proper way and how to handle a wetsuit before your race. Despite how people say the swim is the smallest part of the race, we want to share our thoughts on why being ready, confident, and calm while respecting the situation is so important. We also throw out a few ways we think races could deliver a better situation surrounding the swim.

Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron

Topics:

• Back to the early days of Crushing Iron podcast
• IM Texas Swim death
• We have no guarantees
• Outsider perspective on Ironman racing
• Find a way to like, then love the water
• Repetition equals increased comfort levels
• Swim hard, swim often, swim long
• Attempts to ease the swim in races
• Anxious athletes
• How to warm up and why it's so important
• Swim with other people
• Own your space and position
• Being prepared and calm
• Dynamic warm up area
• We all know what to do
• Different way to start races

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We start today with a proclamation that Mike is throwing out his power meter and Robbie has a surprising reaction. We ask, what's your preferred way of suffering? We get into climbing hills and getting too caught up in the numbers. We talk about the importance of breathing and its relationship to your heart rate training. We talk about keeping things simpler to avoid mistakes. We address enjoyment vs. punishment. We ask what the real finish line is. The beauty of the bike. The power behind not getting hurt or burned out while keeping a streak of rebellion. The frequency of movement adds up.

Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron

Topics:

• Tornadoes and Winter
• Back in the lake . . .
• How do you prefer to suffer?
• Making too many decisions on the course?
• Mike declares he's throwing his power meter in the trash
• Do we know what it really feels like to go to the well?
• Do you race with or without power
• Correct breathing in all disciplines
• Heart rate and respiratory rate
• When the day doesn't work for you
• The simpler you keep this, the fewer mistakes you make
• There is no finish line
• Dance more
• Finding enjoyment vs. punishment
• Being too strict and precise
• It's time to be outside
• Breathing on the bike
• Not getting hurt or burned out
• Being a little rebellious
• Frequency of movement adds up

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we preview Ironman Texas, but this is great info for any Ironman you might be racing. We include strategy for the age groupers and take a look at the stacked pro field and give predictions. We look at the wind and potentially "mild" weather and talk wetsuit or not, how to approach the swim along with the last stretch in the canal. We get into bike strategy for your first and second loop. Then take a look at how to handle the electric, three-loop run course. Lots of good insight for pacing, super shoes, and terrain.

Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron

Topics:

• Pre race
• Swim course strategies
• Possible wetsuit race. Should you wear it?
• How to swim the last section in the canal
• Dealing with the wind and sun on the bike
• 2nd loop strategy for the bike
• Be aware
• Run course energy
• Breaking down the three loops
• Super shoes?
• Pro field
• Predicting the men's and women's winners

mike@c26triathlon.com

robbie@c26triathlon.com

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Are you paying compounding interest on fatigue and recovery? We look at several different ways to address today's workout depending on where you are mentally and physically. Just because something is in your Training Peaks doesn't mean it's perfectly crafted for you on that day. We always want to encourage athletes to make the right decision based on how they feel, what is going on in their lives, and what the body is telling them. And believe us, there can be mixed signals. Today, we address the signals saying it's time to get after it and the ones that may be begging you to flog yourself for the wrong reasons. What's today's appropriately effective does?

Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron

Topics:

• Compounding interest in training
• Compounding interest in fatigue
• The find line between fun and the infirmary
• Constant ambition
• Who are we trying to prove things to?
• When you want to bury yourself
• On the days when we don't have it
• How to think about warm up
• Being stuck in the moment
• What is your body telling you today?
• Clear the air during warm up
• What the signals are really telling us
• The problem with pre-built workouts
• Making your own recovery decisions during workouts
• What to look at when you start
• Finding extra mental gears
• When the subconscious tells us we suck
• Flogging yourself for the wrong reasons
• Looking forward to tomorrow's work
• Compounding gratification
• How many days in a row can we kick the can
• Snow plow analogy
• Wrecking your nervous system
• Appropriately effective dose for good recovery

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We all want to be faster and today we look at the right ways to go about speed in triathlon. We talk about pushing the limits along with how putting in easy miles mix. We talk about building habits that matter and why you always have the time to do the extra things that will make a difference. New the "latest and greatest" training methods, the simple power of repetition, and why most triathletes don't fully buy in to training. We also get into the biggest traps facing age groupers that want to be faster.

Also, if you're thinking of doing one of these GREAT MIDWEST races, Ironman 70.3 Rockford, Ironman 70.3 Muncie, Ironman Wisconsin, or Ironman 70.3 Omaha, please use this link to sign up so we get a little credit from the boss: https://go.ironman.com/crushingiron

Topics:

• Getting serious about distractions
• The need for more speed
• Algorithms and why they always hit you at the right (or wrong) time
• Dealing with set backs
• Feeling what hard runs feel like
• When you have a lack of buy in
• Building habits that matter
• Always learning what works for "other people" but not yourself
• Specialists vs. Primary
• "I don't think I'm ready for it yet"
• Building unwavering faith in what you're doing
• The more you race, the more problem solving experience
• "Am I on track, coach?"
• New training methods . . .
• Age Grouper Traps
• Doing the same workouts over and over
• The power of repetition
• Triathlon is not glamorous
• You can't beat the race every time

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we take athlete questions and compare our answers with A.I. We get into how long to train for an Ironman after taking a chunk of time off. We look at what makes a race attractive. We look at trimming your time in an open mile run. Stationary pool band swimming. Double runs on the same day. Double rides. Along with biggest mistakes athletes make in the first Ironman.

Topics:

• How much NIL would it take for us to transfer to a different podcast?
• Done several Ironman races, but taken a few years off? What now?
• What makes a good race
• How to trim a minute off your mile time
• Trail race training on a treadmill?
• Stationary pool band swimming
• Does it replicate real swimming?
• Double run days for an ultra or Ironman?
• Back to back long runs?
• Biggest mistakes newbie triathletes make in Ironman
• Going int your first ironman mindset
• Doing the distances beforehand
• Embracing the naive
• Which of us would be first to do the double at IMWI
• On the podium for both races
• Fear of overdoing it?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Most of us have moments within a race where things aren't going as planned. The question is, how do you handle it? Will you throw in the towel or try to figure it out? What does that even look like. We make hundreds of decisions within a race and today we're looking at how to make the best ones you can in the moment. We look at why not wearing a watch in the swim can give you a better mindset. We talk A, B, C goals and how to adjust on the fly. We talk about the courage to finish on a moderate note vs. a high or low. Finding wins no matter how you feel. Racing with gratitude all day. And exciting news about our very popular run camp.

Topics:

• Perfect personal needs bag goody?
• Ken Hammond, RD - Musselman
• When your race goes sideways
• When pros lose money racing
• Does your race turn into a workout?
• A, B, C Goals
• The benefit of not wearing a watch in the swim
• Recalibrating yourself to playing it smart
• Gratitude race mindset
• When the finish line is the goal
• Is this your A Race?
• What is your win for today?
• Are you truly doing your best?
• End on a moderate note vs. high or low
• This is a long term journey, not just one race
• What are your wins for today
• Moving on from excuses
• Exciting news about our run camp

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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So many people want to put limits on our potential, but are we really going to just settle for someone else's opinion? Today, we talk about the unexplored potential inside of you and belief systems that will help you tap into it. Anything Is Possible might be overused as a phrase, but it's definitely not over attempted. Let's take a look inside at ways you're wasting your energy and potential. Let's look at how to be engaged in the process and not let a random race goal take up too much space in your brain. Do the work when resistance is highest. Do yourself the favor of turning all of this into a long term goal.

Topics:

• International races
• Losing your phone
• Distractions
• Flying across the world to dominate like Blummenfelt and Knibb
• Where is Jan Frodeno?
• What your your possibilities?
• Having belief that you can get it done
• Are we going to settle for what others say?
• If you really want to get better . . .
• How protective are you of your personal journey?
• How many energy loss situations do you get in each day?
• Finding net positive energy
• Being INTO your workouts
• Really defining your WHY
• Food and energy. Are you eating too much?
• Embracing the mundane
• 10 mins is way better than zero

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We're not here to sell you the top hacks for getting on the podium. Today, we advocate for the long game. Often times the quicker you gain, the quicker it can go away. Building and keeping and making life/triathlon feel easier and more enjoyable. How do we find joy in the "boring" stuff we feel like wastes our time? Slow gains are hard to notice, but they last longer. We know it's not exciting, but that is one of our biggest challenges. Putting the excitement into the overall process. Being okay with 80% meh. You can't always outwork your way to the top.

Topics:

• Is your bracket in tact?
• Oceanside 70.3 - Texas 70.3
• The quicker you gain, the quicker it can go away
• Selling quick fixes
• Do you have a weak or strong cake?
• New stimulus always works . . . for a while
• Building lasting change
• Putting all focus on one race day
• Write a book but don't release it
• Swimming slow to master form
• Owning fundamentals and technique
• You can't always outwork your way to the top
• Overworking and brain burnout
• How can we make something feel easier?
• "I gotta find a new route."
• Slow gains are hard to notice
• Keep things easy and stackable
• Going to bed feeling like a million and waking up feeling like a dollar
• The repetitions are the answer
• Forcing a routine
• Excitement is overrated
• Simplifying your diet
• 80 meh
• How to find joy in boring

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Expensive wetsuits, Disc wheels and carbon shoes only matter if they matter. Today, we look at true free speed within better posture and form. When you boil it down, a faster race comes down to holding solid form and all three events affect the other. We'll look at simple ways to improve your form and get free speed over time by simply holding it better. We talk about drills to incorporate in your runs, how to be more comfortable and stronger in aero, and we look at having solid hydrodynamics in the water. Commit to the long game and truly get better at what you do, all while saving energy.

Topics:

• Posture and form and meditation and mind flow
• Run form and how to build it
• Heel, mid foot, front foot?
• Injuries and why they happen in running
• Working run drills into your runs
• Laptop and phone posture
• Why yoga was created
• Do some long runs on trails
• Variable foot strikes
• Strong feet and ankles matter
• Why posture is so important in cycling
• Building a strong core
• Being confident and stable in aero
• Arm fitness
• How bad bike form damages your run
• The right bike fit
• RPE on efficient cycling legs
• Are you working complimentary muscles?
• Faster simply means covering longer distance in less time
• Lake Johnson
• Swimming position and alignment
• Laser pointer through the head
• What drops the body
• The domino effect of posture
• Learning to float
• Hydrodynamics
• Holding posture means a solid core
• Free speed in the water
• Relaxing as you swim
• How to incorporate band work
• Using a disc wheel or carbon shoes only for racing

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we talk about how to think about riding the trainer so you can be more prepared for the reality of the course. We talk about hills, wind, aero, cadence, and much more. We take a look at the last hour of your race and how you can work on being stronger as you come into T2. Do we all complicate specific workouts when the reality is we just have to be stronger both physically and mentally to deal with the demands of certain courses. We look at flat and windy along with the continually changing demands of a hilly course. Put a little more reality into your trainer rides.

Topics:

• Ramp rides
• Cadence and power
• Body shots and how to make them less impactful
• Your ability to close out a climb
• Simulating headwinds and tailwinds
• Training your body to handle long rides
• Preparing for the real demands of the bike
• Moving your ceiling
• Staying within yourself
• Making yourself more uncomfortable on a trainer
• Fighting through the wrong gear
• Putting your mind on the course while on the trainer

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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C26 had a good crew in Dallas for Little Elm 70.3, including Coach Robbie, and today he details his experience on the course. We get into whether the cancelled swim was warranted, the gnarly wind on the bike course, and the three loop run. We look at strategy for when the swim is cancelled. How to ride a course that's tailwind vs. headwind, and why sometimes you just have to let it rip on the run.

Robbie goes over the entire race venue and experience and even has some interesting perspectives on the post-race food for the first time 70.3 :)

Topics:

• Snowmaggedon
• Windmaggedon
• Cold water in Dallas
• What's the venue like?
• Conditions on course
• How was the post-race food?
• The wind
• When you lose your secret racing weapon
• Swim cancelled.
• Do you change up nutrition?
• 1st time athletes and 1st time course support
• Time trial start
• Headwind vs. tailwind strategy
• No MPH on data screen
• 25 miles of head wind
• Run course 3 loops
• Loops are good for pacing
• Great spectator race
• The Duel in Dallas
• Caught up in the moment?
• Going for broke and breaking
• Sometimes you just gotta let it rip

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Triathlon can be for today, this year, or this life depending on how you approach it. Today we take a look at not forcing fitness, training smart, and being ready for both an early race or late season race. We also look at the concept of being a better overall athlete in the long term. We talk about the importance of developing your economy and efficiency, why you shouldn't analyze every workout, and how to play the long game in racing and life. We give you the keys to getting burned out, how to make triathlon "easier," and not having regret every season. Wherever you go, there you are, so don't be in a hurry to get somewhere you don't want to be.

Topics:

• Ironman New Zealand and Metric System
• Cockpit problems
• Dallas 70.3
• Where should you be right now?
• Early Race
• Late Race
• Efficiency and Economy Rules
• Change your life
• Not having regret
• Find your way and commit to it
• Measuring your economy and efficiency
• Becoming a better overall athlete
• Oops I did it again
• Make this all "easier"
• We never hear, "Can I have more Z1-Z2 work?"
• You don't have to analyze every workout
• Just rev the engine a little
• How to see the least amount of improvement
• Always searching for a win
• The key to being burned out
• Being in a hurry to get somewhere you don't want to go
• Play the long game
• Wherever you go, there you are
• Robbie does Dallas

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look at simplifying the often complex chain of energy and how it relates to what you eat and your mental stress. We look at ways to recognize and dissipate stress in a productive way. We look at why that first mile or so of the run can feel terrible but the end feels amazing. It can also go the other way. Why? We talk about heart rate variation during training and some of the signs you should be looking for during your workouts. We talk about how training is a bunch of microcosms for your race and how certain days can prepare you for the unknown. We talk about controlling cortisol spikes, the 48 hour rule, and compounding stress. We look at the classic sign of overtraining, how your diet and actions can affect you for several days, and how to tangle with delayed muscle soreness and fatigue.

Come join us at one of our awesome Camps:

Nashville, TN, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• Food hangovers
• Ironman pre-dinner events
• Going hard when you shouldn't
• Running or riding after you eat
• Aerobic decoupling
• When heart rate is steady
• Coffee and food correlation to training
• High heart rate at the beginning of your run?
• How to approach the first mile or two
• Warm ups and dissipating stress
• When the heart rate is staying low
• Understanding RPE and Data together
• Classic sign of overtraining
• Honest ranking of how you feel
• When the variation is weak through strong
• Hitting threshold watts
• The 48 hour rule
• Delayed muscle soreness and fatigue
• Compounding stress
• Cortisol Spikes
• Our stress jars overlap

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Struggling to dial in your nutrition? We have you covered . . . well, sort of. Nutrition and hydration vary greatly between athletes and we'll give you a LOT to think about as you train and prepare for your race. We'll look at high carb, low carb, and maybe more importantly, the right carbs. We'll talk sugar and sodium. We get into the concept of "over-fueling" and why it may be more common than you think. We get into your "work rate" and why it might be the most important variable. We look at sweat rates, when caffeine is a terrible idea, and why the swim is much more important than most people give it credit for. We talk about daily nutrition and why that sets the most important tone for everything you do in training.

Come join us at one of our awesome Camps:

Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• Do you take in too much nutrition?
• Popping gels as a habit
• High Carb - Low Carb - The Right Carb
• Why you have to experiment
• Carbs/Sugar is a polarizing topic
• Use carbs as a booster not always the fuel
• How high is your "work rate?"
• Dehydration impact
• What is my hourly calorie and carbohydrate goal for the bike and run?
• Overfilling on the bike?
• Gut training??
• Is it nutrition or not training properly?
• How much sodium or electrolyte intake is necessary per hour, and how should I carry it?
• Sweat rates vary greatly
• Doing your own sweat test
• What are common race-day nutrition mistakes, and how do I avoid them?
• Why caffeine when you're tired is a bad idea
• Don't be afraid of deviating from your plan by listening to the body
• Why the swim is SOO important
• How do I effectively practice my race-day nutrition during long training sessions?
• Why you get behind the 8-ball and can't get out from it
• How long can you fend off that feeling of being in the negative?
• More chicken, less sauce

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look into your race day logistics. Things to think about beforehand so they are not taking up space in your brain on race day. We get into realistic race goals and how to give yourself the best chance for a good race. We talk about how to deal with brick legs off the bike. Is it something you can train more for or is it something you have to get used to. We dive into transition preparation and time saving techniques, some which are guaranteed to save you several minutes if you're not already doing them. And we look at having to go to the bathroom during the race. I know, but it is definitely another area that can cost you a ton of time. We also discuss the recent Barkley Marathons and here's a link to the mini-documentary we referenced..

Barkley Marathons mini-doc. - https://www.youtube.com/watch?v=eXi4xHj4SfU&t=19s

Come join us at one of our awesome Camps:

Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• What is a realistic goal time for a first-time Ironman, and how should I pace each leg
• Shoot for a wide window… it's like a long putt… trying to make it when you don't need to is risky business…..
• Fake Fresh
• What should I put in my bike and run "Personal Needs" bags?
• How can I manage the "jelly legs" sensation when I start the marathon?
• What is the best strategy for minimizing time in the transition areas (T1 and T2)?
• What's the protocol for using the restroom (or peeing) during the race?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Sometimes it's best to go back to the basics and re-think what you might already know. Or answer the questions that a lot of people think about but are afraid to ask. Today, we drove the podcast by asking AI what are the most frequent questions asked about Ironman Training. We get into proper volume, plan structure, longest runs and rides, taper, Zone 2, burnout and overtraining, and how to avoid injuries. Success in Ironman rarely happens without a great understanding of this basic principles. Open your mind and come into it fresh.

Come join us at one of our awesome Camps:

Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• AI dating and restaurants
• How many hours per week is a realistic training volume for a full Ironman?
• Your peak period should be what you earned
• 6 hour easy rides are actually intense for most people
• What does a properly structured 6-month or 9-month Ironman training plan look like?
• How long should my longest run and longest ride be before the race?
• What is the optimal Ironman taper, and how many weeks should it last?
• How important is heart rate Zone 2 training for building long-course endurance?
• How do I avoid injury from the high volume of training?
• How should I balance the three disciplines to prevent burnout or overtraining?
• How good is your ability to shed fatigue?
• Life stress affects your taper
• The taper responsibility is mostly on athletes
• The taper is an Art
• The "D" word
• High volume should be volume you "can handle"
• Stacking volume in manageable ways
• Is stretching creating injuries?
• Burnout is mental
• Fatigue is physical
• End today's workout looking forward to tomorrow.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Do you find the Olympics motivating? Today was look at some of the stories and the roads they took to get there.

We also talk about why Mike hasn't been watching the Olympics. We get into building streaks and how to rebound once the streak is over.

What about the purpose behind creating a streak? How can you get rid of distraction and find a sweet groove of consistency? We talk about frequency vs. volume.

We get into what the most successful triathletes do on a daily basis. The art of taking body shots and upper cuts. Also, how do you detach from people, places, and things that are getting in the way of your ultimate mission.

Join us at one of our awesome camps in Nashville or Madison, WI: https://c26triathlon.com/camps/

Topics:

• Back from our hiatus
• When a streak ends
• The key to streaks is getting back on after you stumble
• 100 Days of Running
• What's the purpose behind your streak?
• C26triathlon.com - Come Join Us in Nashville or Madison for an awesome camp
• Who's gonna show up at your race?
• Olympic stories
• Patience
• Be your own Olympian
• Staying on your path
• Dealing with distraction
• Getting a little better each day
• Frequency over volume?
• Keep the compass pointing North
• Be firm in your direction
• Creating long term success
• What really creates wins?
• Body shots and upper cuts
• Stop watching the news
• Creating detachment
• Is what you're doing taking you to the place you want to go?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we take a look at what why it's so important to be responsive and adaptable on a bike and show you how to build those skills.

We dive into the importance of having a cadence range and the ability to respond on a dime. We talk about what it means to ride your bike vs. letting your bike ride you. We look at trainer vs. outdoor riding and why you're probably not getting as much out of trainer rides as you should. We talk about distractions and how it may be affecting your ability to improve on the bike. Why Netflix could be holding you back. And, finally we talk about multi-tasking and how it is ultimately taking away from your ultimate goals.

Topics:

• Friday Night Loser's Club
• The ability to change cadence
• Creating range of ability in cycling
• Outside vs. The Trainer
• Being Responsive on course
• Ability to increase cadence on a dime
• Ride your bike, don't let your bike ride you
• Distractions on the trainer
• Conditions matter
• Zoning out during rides
• Being Committed to getting better
• Are you really focused?
• What are you looking at while on the bike?
• Neuro-muscular fatigue
• Watching the news
• Becoming dependent on distractions
• Why do we glorify multi-tasking?
• Reduce distraction gradually
• Addicted to stimulation

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Back into the water today with an explosive episode focusing on early vertical forearm and the catch. We get into things like the proper entry, whether or not you should glide, and how to get maximum efficiency from your stroke. We go over tons of typical mistakes by triathletes, including diving too deep with your hand. We look at a few great drills and how they can help you develop better form and be more economical, which is the key to great triathlon swimming. We talk about technique sets vs. swimming long just to build yards. We get into efficiency, anxiety, and how to build confidence in the water. Sometimes it's just hard because you think you're bored. Start slow. Be patient. Build.

Topics:

• Snow shoveling tips
• Swim as compared to a bike fit
• Body position and breathing
• Early Vertical Forearm - what does it mean
• The catch phase - propulsion
• Bad return on investment
• Why hand control is underrated
• Should you "glide?"
• What about entry
• Should fingers be spread open?
• Diving too deep with the hand
• Understanding early vertical forearm "leverage"
• Hip driven freestyle
• Shoulder over elbow over wrist
• Paddle and visual cues
• Tarzan drill and swimming with balls
• Long sets with rocks
• Skulling
• 24 x 100 or 2400 straight?
• Efficiency is speed
• Stop obsessing about yardage every time
• Maximum efficiency
• Economical athletes get the most return
• Shorter technique driven swims
• Getting faster with better form
• Fear and anxiety vs. confidence
• Take time to be more efficient
• Sometimes it's just hard because you think you're bored.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we go deep on swimming but keep it relatively simple so you can work on things that matter and lock them in. We talk about some of the most important fundamentals regarding swimming: breathing, body position, and body control. There will be big wins in your swimming if you can master the basic principles of swimming. We also get into how you should be breaking up your week regarding form, intensity, and endurance. We'll look at getting a bigger return for your energy investment, why the hips are critical, why you're probably too tense in the water, and the soon to be famous Light Switch Test.

Topics:

• Does op 20 swimming list hold up?
• Swimming and focus on the details
• Obsession over aero and watts but not swimming
• 90 Day Challenge
• Picking up swimming later in life
• Correct form + muscular endurance
• End of Ironman running form
• Uncomfortable doing hard swims?
• Efficient form for return of energy investment
• Day One - Pick one day for technique (AR)
• Day two - Focus on top speed and turnover
• Day Three - Longer swim for muscular endurance
• How to breathe
• Why to breathe every stroke
• Breath 2-4
• Bilateral breathing??
• Build a strong side
• Body position
• Head is number one
• Forehead down
• Body Control
• Head raises - body sinks
• A body drill with paddles
• Outside cues to get a better feel for the water
• Video from the front cue
• Splayed out?
• Hips way too open
• Hip control
• Steering wheels in swimming
• The Light Switch Test

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we start by looking at the way Indiana built a program that seemingly came out of nowhere to win the National Title. It wasn't an accident and you can build yourself in the same way. And that process starts now. We'll look at micro gains and goals and how they stack up over time. We look at long term consistency vs. short term bursts and why the former is always better. We talk about just "knowing" when you're getting better vs. depending on numbers. We look at aiming low and getting things done vs. always wanting to see improvement. Improvement happens and small habits lead to big routines. Lower expectations and get to the work.

Topics:

• Inverted world - Indiana is the National Football Champion
• One play at a time
• A disciplined process
• Who makes the fewest mistakes?
• The next thing is the most important thing
• Have a short memory
• Being grounded
• The process starts now, one day at a time
• Imagine yourself as a program
• 6 months vs. 6 weeks
• Snowball rolling down a hill
• Struggles with long rides?
• Weave in longer rides now
• Find something to work on and commit to
• What is your focus right now??
• Small habits lead to big routines
• Gains by accident
• Micro goals
• It just felt better this week
• Lowering expectations
• When you just know without the numbers
• Lay off the throttle
• Yo-yo back and forth
• Aim low
• Most frequently skipped workouts
• Next cast - Swimming

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Let's just stop for a minute and think about the endless choices we have and how they can overwhelm us. Ever get that feeling like you need to get in shape before you go to the gym? We talk about the rabbit hole of hacks and how it can lead to action paralysis. We talk about how to structure your mind for the right "why." We look at why getting one percent better each day is a great strategy, but why it's so tough to stick with. Training should be about much more than a time goal, it should be driven by what is truly meaningful to you and it's well worth sitting in silence and really figuring out.

Topics:

• Getting fit before going to the gym
• Can you ever be fit enough?
• Intellectual experts vs. practitioners
• What's the hack?
• Action paralysis
• Endless podcasts, influencers, newsletters
• Drink from a garden hose vs. a fire hose
• We always want more
• When we feel like it's not enough
• Trying too hard
• The weight of the world
• The integrity of a workout
• Do we need more?
• We all need a bit of a buffer
• Being swept up in the moment
• One percent better each day but not seeing it
• Weight loss and patience
• Inability to set realistic goals
• What is meaningful to you?
• You have to have more than a time goal
• Swinging for the fence all the time
• Building habits that turn into routine
• Pick out the right lot and build slowly

mike@c26triathlon.com

robbie@c26triathlon.com

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Today we get into understanding fatigue and what it means. Is it in your head or your body? Lungs or legs? It all matters and it's important for you to be able to recognize and adjust so that you can get the most out of your sessions or simply get off the couch. We look at different signs in swimming, cycling, and running that show fatigue and sort of look at the "seriousness" of each and how to roll right through it.

Topics:

• Triathlete Tattoos
• Gross pics sent to coaches
• Reading books or faking it?
• Post-holiday fatigue
• Longer Zone 2 rides and runs
• Why do you feel better deeper into the workout?
• Swimming to test fatigue safely
• Too much focus on "times"
• Stress is stress
• Adapting to the sessions
• What is weighing you down?
• Run Camp as a science "lab"
• Don't let the numbers affect your day
• Red Zone of fatigue
• Feeling "off"
• Why to be a fan of HR
• Bike approaches to working through fatigue
• High power/Low HR means system is firing
• Does it feel like a fight?
• Is it your legs or lungs?
• Stacking days and getting the right stimulus
• Can't put a finger on it
• Rebalancing "the off" feeling
• How do you feel meeting the intent of the session
• Restaurant picking strategy for your family

mike@c26triathlon.com

robbie@c26triathlon.com

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Stuck in the same gear? Not happy with your race speed? It might mean you need more work on being responsive. How do you build another gear? Glad you asked. Today, we get into why triathletes often feel stuck at the same speed and how to break the cycle. We look at swimming, biking, and running and give some thought on how to create more of a range, especially when you need it. Going fast can feel good and fun, but sometimes our Zone 4 effort equals our Zone 2 speed in a race. Today, we look at solid and proven ways to break out of being a one-speed wonder, but note, it's not always easy.

Topics:

• Last week on C26
• Coming at you consistently
• We're the podcast version of an age-grouper that outlasts everyone to qualify for Kona
• New Orleans 70.3 memories
• Swim rant?
• One speed wonders
• Turnover vs. Stroke length in swimming
• Natural cadence vs. being uncomfortable
• Hill sprints
• Something needs to be a priority
• Increasing FTP vs. Losing weight
• Swimming more or strength work?
• Trying to change everything at once
• Focus on one thing
• Swim form
• Hard 25's and 50's
• What about your base?
• Not thinking in the water
• Building another gear
• Being Responsive
• One speed
• Without ranges we tend to not be present
• RPE - Bodymind
• Fitness vs. Form
• We can't skip steps
• Focus on moving correctly
• When Zone 4 effort equals Zone 2 speed

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Is it possible that we're carrying too much in our cup? Today we talk about approaching the year with a solid, focused, and consistent plan. It's so easy to want to add more, but there's real power in stripping things down, creating simplicity and getting rid of things that don't serve our purpose. We look at building routines and patterns that will help take care of our long term goals. We look at listening to and understanding our body by effort. We talk distractions, racing free, and carrying less mental baggage. The truth is, we're not usually tired because of workouts, but the extra weight we carry in our lives. Simplify and be consistent.

Topics:

• New intro?
• Decompressed
• Dogs and slippers
• Create belief and trust in yourself
• Movement is momentum
• Jan 1st new habit fails
• Don't expect perfection
• What's your fallback?
• Mental energy distractions
• Can't swim without a watch
• Too much interference
• Disconnecting in workouts
• Understanding your body's effort
• Creating less noise
• Re-evaluating your "why"
• Not trying to impress or prove things to others
• Run heavy
• You're adding too much weight
• Race free, run free, be light
• You're not tired from training
• Getting sick? Why?
• Do you really need to do more?
• Empty your cup

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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These next few weeks are tricky and today we look at how to get the most from them. Society has created an addictive nature in us and what's coming at you will be no easy task, but there are definitely ways to navigate the holidays and keep your training moving toward a great 2026. Take one and give the rest away! Moderation will be your best weapon both in training and at the snack table. Don't always assume that heavy breathing and sore legs means you're getting better. Keep things simple and sweet and be ready to train like you need to train in January. Dramatic swings have become the new normal, be willing to say no and stay the course. If not, don't beat yourself up by creating 180 degree swings. Happy Holidays! Thanks for listening… we love ya!

Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Tight Jeans and Scales
• Addictive challenges en route
• Moderation to stay on point
• Treading water in life
• Don't try to get a head start
• Rebelling in the opposite direction
• "There's no love in that refrigerator"
• The deck is stacked against us
• Be 100% 80% of the time
• Society has created addictive natures in us
• New version of the trunk cookies
• Take one, give the rest away
• Everything is always more
• How's your aerobic system?
• Is this a short or long game?
• Being about longevity in triathlon
• Looking for adrenaline injections when you're down
• Efficiency and economy are so important
• Metabolic disasters
• Process oriented
• Don't always assume that heavy breathing and sore legs means you're getting better
• Steady isn't glamorous
• Consistency is king
• Dramatic swings are the new normal
• When feeling good becomes anxiety
• Seeing excitement in aerobic work
• Triathlete's Rock Bottom
• The real truth about robust fitness
• When feeling great becomes anxiety
• The best sign is that there is no sign
• The pain isn't always a reward
• Happy Holidays! We'll see you next year

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Robbie talks about a lot of stuff and Mike's not really sure what's going on. And vice versa, probably.

Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Ironman changes course nutrition
• Early season 70.3s
• The off season is getting shorter
• December Rules as life rules
• The quickening
• Money is pushing the calendar
• Periodization
• What part of the year do you have the most time?
• Color coding your season
• Building your race calendar so it makes sense
• Change for the sake of change?
• Being focused and Open Minded at once
• When things get stale
• Obsessing about Zones
• Micro Goals
• Simulating those race feelings
• Exploring the demands of what you want to do in a race
• Tri-Calc secrets
• Intrinsic motivation
• WANTING what is required to hit your goals
• It's easy to want race goals

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Are you making your days count? Is triathlon your fuel for life or is life your fuel for triathlon? It's easy to put too much pressure on ourselves with a precise target, but the truth is, going inward and staying the course will take care of most of it. We owe it to ourselves to get the most out of triathlon and life but only have so much bandwidth to always be in "chase mode." Today we look at ways to pull back the external and focus more on making real, internal improvements, which ultimately lead to long term satisfaction and real growth. We also have a little fun with Christmas music at the end of the cast. Thanks for listening!

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Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Internal exploration is at the root of everything
• Socks and Sweatshirts
• What made you pick the races you did??
• Toughest time of the year
• Patience and execution
• Elephant in the room
• Precise targets
• Finding more satisfaction in the grind
• Beginner excitement that fades
• Staying level in your process
• How much bandwidth do you have for chasing?
• What staying the course looks like even in struggle
• A highlight clip society
• How to handle pressure
• Driven by fear
• Is triathlon the fuel for life or is life the fuel for triathlon?
• Empathy for yourself and others
• How we never burnout on this podcast
• Christmas music in training??
• Don't get caught in the theater, live your own life

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Is there is a small mental shift we can make to turn training from a pain into something we look forward to on a deeper level? We think the answer is yes, and today we look at how to make that happen. It starts with believing what you're doing is a good thing for the body and mind. There's also a lot of power in patience. Knowing that today's little step will compound with many other things to get you where you want to go. It's not about the finish line, it's about exploring your true potential, no matter what that looks like. Right now is a great way to figure out how you really feel about this journey and rewire your mind in a way that makes you believe in yourself and the long game.

————

Get some C26 Gear for Christmas (use C26Xmas for 15% off): https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Believing that what you're doing is right
• When you feel like doing a grinder workout
• Training by laps
• Embracing patience and the mission
• Aligning with your body and mind
• Dealing with restrictions
• Silencing your food voice
• When training is truly mindful
• The power of taking ownership of yourself
• Rewiring how you think about training
• Letting go of pressure
• Clearing confusion in the mornings
• This is a life thing
• Make some time to figure out why you feel this way
• Is a 50k trail race before your A-Race a mistake?
• How long can older athletes expect to keep getting PRs?
• How to get older and faster
• Things to add more engagement to off-season training
• Train like an athlete-->Train like an endurance athlete-->Train like a triathlete.
• If it feels good . . . do it.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Today the listener controls the show! We talk about building bike strength to be a better climber. We get into how to fall in love with the trainer and the treadmill this winter. We also look at strengths and weaknesses. How do you define them and decide where to put the most work. We get into swimming and how much you should be doing it. Some of the best drills and things to think about. Also, finding your swimming economy and body position. We also look at controlling your breath on the run and raising your bike threshold.

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Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Thanksgiving Recap and favorite foods
• Building climbing strength on the bike
• Big gear/torque workouts
• Faux Big Gear
• Ways to pass time on the trainer or treadmill
• Limited time - Do you work on strengths or weaknesses?
• Determining strength and weaknesses
• More time on the run or swim?
• Body position and feel for the water
• Hard time breathing on the run but legs feel fine?
• Relaxing your breath
• Swim drills
• Swim economy
• Raising your bike threshold
• Bike progressions
• Playing the long game
• Negative split mentality
• Do you lack time or energy?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Happy Thanksgiving from C26 and all of our coaching staff!

***Check out the C26 Store and use Code: C26Xmas for 15% off your shopping!

We can't ask for change and expect everything to be the same. The comfort of the old world with the excitement of the new one. Wanting both creates pain and suffering. Today, we look at listening to how you feel and finding what the true you inside really wants. We get into burnout and how to avoid it. We talk about greatness, loving yourself, and finding calm in the chaos.

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Rewards cards
• Early bird Ironman Deals
• Podcast Ads
• Mirroring what our athletes are going through.
• Burnout is a choice
• Burnout is usually external pressure overload
• Change - we can't ask for change and expect everything to be the same.
• Greatness takes obsession
• Loving yourself
• Finding calm in the chaos
• Variety is for the weak
• Listening to what we really want
• Unsolved life trauma
• Jaded and irrational from constantly living up to the standard
• Are you solving the wrong problem?
• Separating now from the forever
• Is it just "the old you" sulking?
• The journey of change is not easy

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Is your REAL goal to be fast, healthy, or just have a good time with training and racing? Today, we talk about why it's important to define your true aspirations in the sport so you can come to an internal agreement with yourself as the year rolls on. It's not uncommon for athletes to go through an identity crisis many times a year. We get into some of our personal struggles as we look at finding our sweet spot with training, racing, and life. We also look at clashing value systems and how that can make things tougher.

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• The Final IM Arizona
• New races coming?
• Will they build a really hard race?
• Looking at racing calendars
• What if you travel a lot?
• 70.3 three weeks before IM?
• Harder to deal with the unexpected than a busy schedule
• Be patient with your planning
• How much race intensity is goo for you over the season?
• What do you really want to accomplish?
• Athlete identity crisis
• Do you have the patience and desire to accomplish your goal?
• How much is worth it to you?
• Are your values clashing?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Going HARD is easy to understand, but taking rest for recovery of your mind and body can sometimes create guilt. Why do we think like that?

Today, we dive into the psychology of taking a day, or two, off when our body needs it. We also talk about getting trapped in upper Zone 2 and how that can often turn into Zone 3 which is wearing you down far more than you think. We look at junk miles and asked if they really are junk, or if they're something more than we think. We talk flexibility, pliability, and how range of motion can create more economy in your stroke, peddling, and stride. Explore the definition of "quality" and look at things from a different perspective. Be objective and understand the big picture.

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Thanksgiving ranked as a holiday
• Making up time in training . . .
• The Psychology of Days Off
• Gordo Byrn Perspective
• Rest is extremely important
• Over trained or under recovered?
• Why is it so hard to take a rest day?
• Is Zone 1 junk miles?
• Does Zone 2 turn into Zone 3 for you?
• Flexibility, pliability, limberness
• Walk/runs
• The continuum from yogi to bodybuilder
• Using HR - Controlling HR and time
• Don't ruin the rest of your week on one set
• Do "junk miles" help your pliability?
• Rest, recovery, quality
• Different buckets of QUALITY
• Howe economical is your body?
• Deteriorating quality as we go
• Monitor yourself objectively
• Courage to take a day off
• Being flexible in the training plan
• Going hard is easy to understand, loving yourself and respecting your body is tougher.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Today we look at the Ironman 70.3 World Championship weekend. We break down each event, including the unbelievable comebacks for Lucy and Taylor, along with the wild 3 second separation finish in the men's. We talk coming back from a bad race and turning it back on again. Having a short memory and the ability to let it rip. Great discussion about what the pros are doing and how it applies to you!

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026!

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Water temps
• If you're doing anything, you're doing something
• Facing the elements
• Weather Zones
• 70.3 World Championship
• Tough course
• The women bounce back
• I made mistakes, now I have an opportunity
• Short memories
• Bad races or workouts don't define us
• What's going on with your life?
• The best change can be no change
• Get back on the horse
• Showing no fear
• Men's race
• Electric Finish
• YouTube clip of final mile head to head - https://www.youtube.com/watch?v=0B4uC3-tAgM
• Old school beach start
• Looking at watch on the run
• Pure competition wins
• Ironman has had a great year

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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We can't go hard all the time. Movement is medicine and those movements should have different speeds. Today we get into Zone Zero or active recovery or supplemental movement. It doesn't matter what you call it, it's a key piece of the big picture puzzle. And often it doesn't even include motion directly related to triathlon. We'll go over simple ways to ensure longevity and even race better by giving your recovery the attention it deserves.

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026!

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• The Original Iron Men
• 2,632 in a row
• The legendary ultra man
• Endurance junkies
• So. Much. Sitting.
• Walking for your health
• Supplemental movements
• Trying to fix the problem with the problem
• Just don't think about it
• Extra BP to get out of a slump
• F*ck around with no agenda
• It's all projection
• What's sustainable?
• Park your car further away
• When the mainstream thinks we're dumb
• The road less travelled takes conviction
• People may think you're crazy, but make them think you're crazier
• Do you skip recovery?
• Call it active recovery
• Do you move or sit on your ass?
• What's gonna help the work be better?
• Was that this morning or yesterday?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

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Are you giving enough love to the process? Today, we look at what the process is and why it's really the way ti get better and get more out of life and triathlon. We point out that when you are "looking forward" to simple aerobic runs and rides you're probably in a good place. We can't rush our way through process to get to performance. It's all tied together and the process can become your healthy addiction and keep you away from burnout.

Let's all make the goal to end 2025 like you want to begin 2026.

Empower your training, explore your limits, and exist in the moment. Check out C26 Adventure Camps for 2026!

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster of Coaches.

C26 Gear available here.

Topics:

• Halloween revisited (Triathlon talk starts around the 9 min mark)
• Feeling tension to be done before you even get started
• Why it's so important to love the process
• Process, Purpose, Performance.
• Wanting aerobic workouts to be done.
• Plunge patience
• Ending 2025 like you want to start 2026
• There is no end game
• Tougher to get "better" when aging
• What you resist is what your soul craves
• Go toward what scares you
• Healthy addiction
• The more you want it, the less likely you are to get it
• Burn out
• Be involved in the process of GETTING BETTER
• When performance is your shining star
• Habits create a craving
• All or nothing can ruin everything
• Accumulating time in Zone Zero

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures!

Check out our swim camps at www.C26Hub.com

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Don't turn triathlon into a job you hate. Now is the time to embrace flexibility and work on being healthy, happy, and a more resilient athlete. Today we look at the toughest times of the year and how to use them to your advantage. We also get into how gratitude makes us faster. We talk about keeping an eye on how far you've come. We talk maintaining vs. losing and how your body will thank you on race day. We talk about why overly specific interval training is overrated. We look at burn out and how to make sure you can have a long and healthy life with triathlon as your guide.

Topics:

• Embrace The Costume Day
• Ironman Florida
• 2nd Toughest Time of Year for Training
• Last hour of the road trip
• When we get sooo close to the season
• Max Flexibility Season
• It's keep moving time
• Starting a band
• Cramming for a test
• The triathlete's seasonal cycle
• Craving the run?
• It's Yellow Season
• Gratitude can make us faster
• Look back at how far you've come
• Don't let yourself fall so far behind
• Being an Athlete versus Chasing a Race Goal
• Not going too far in either direction
• Maintaining instead of losing
• Excuses in relation to the time of year
• Choose your adventure
• Making sure athletes do aerobic work
• Specific training overrated?
• Building a base . . . of consistency
• Why people get burned out
• Don't turn triathlon into a job you hate

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures!

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Today we look at the three dominant metrics in triathlon: Heart Rate, Power, and RPE. Which one is right for you, and does that answer change with different variables? We look at things like time of the day, time of the year, and adjusting based on how you feel. We tackle questions like intensity vs. volume and look at different scenarios depending on if you're racing an Ironman or something shorter. We talk Vo2 max and look at whether or not you should even be thinking about it. And we also get into how a lot of triathletes screw up their races with nutrition.

Topics:

• Wetsuit legal questions
• Dominant metrics
• When to use power vs HR vs RPE
• Does the time of day matter?
• Different stress from different pools
• Hot water, cold water, shallow water
• When are you strongest on the bike?
• Is HR higher in the morning?
• Warm ups
• Lower volume, higher intensity
• Swim hard, bike aerobic, run hard?
• Looking at numbers too often
• How we screw up our races with nutrition
• Smash test for a 15 hour race?
• Vo2 Max - small piece of the puzzle
• Keep it alive and primed
• Putting in the real volume

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Motivation is fleeting. How do we train and live in such a way that we're looking forward to what's next? Not down the road in 10 months, but what's next today and tomorrow? Today, we look at finding a good combination of freedom within the discipline. Do you buy in to your direction or are you struggling with understanding the real goals? Do you have conviction for what you're chasing?

Topics:

• Favorite Holidays
• Four reels per week?
• What's the top thing to do right now?
• Put your shoes on and go
• We all need freedom
• Racing season is our school year
• Finding a freedom and discipline mix
• Athlete buy-in and conviction
• Workouts as prompts
• Mine and matching workouts
• Getting that dopamine rush
• Accepting the outcome
• Guiding and giving options
• Creating new options
• Enlightened monk is like winning the age group
• Less conviction to one thing
• Igniting a workout
• It's YOUR dream
• Long-term buy in to yourself

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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What a race! Today we go through our observations of the Kona Women's World Championship. We start with some intriguing swim strategies, get into decision making on the bike, and look at what might have gone wrong from the leaders in the run. It was a fascinating day and we get into the concept of going wire to wire. Mental pressure. Working together. How smart can you be. And why it clearly ain't over till it's over.

Topics:

• 100 Milers
• Spoiler alert
• It ain't over til it's over
• Lucy Charles Barclay
• Taylor Knibb
• Kat Matthews
• Solveig Lovseth
• Kona swim
• Pro swim strategies
• Did they race like Age groupers to win?
• Keeping the core temp down is the goal
• Surges
• Racing by impulse
• How smart can you be?
• The Ass tap
• The meltdown
• He coaches both
• Julie Moss
• You have to do you when they don't do them
• Is parity good for the sport?
• Gambling?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we come partly from the great north of Wisconsin. We get into Kona predictions, jeans and ribeyes, then dive into the question of: how do the best separate themselves from the rest. We bring it to an age group level and explore how we can be at our best then stay at our best. How do we outwork doubt?

Topics:

• Jeans and ribeyes
• Cold Weather
• Lake Superior
• Kona Women
• Biggest Questions
• What's the difference between the best and rest
• Do you over correct?
• Game face in training
• Outworking your doubts
• How do you respond after your best race?
• Is it enough?
• You have to detrain
• We need room for growth

mike@c26triathlon.com

robbie@c26triathlon.com

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This is a great time to build the cake, or maybe even just put your shopping list together. Today, we look at the unlimited potential of aerobic capacity and why it’s at the core of making you a better long course athlete. We talk about Mark Allen’s quest to beat Dave Scott and how patience allowed him to set the IM run course record. We get into using this time to reduce your stress and level your cortisol to be a healthier person. We look at how your body adapts to training and how we actually get faster and stronger. Get faster in a more meaningful (and functional) way. The goal right now is to train in a way so that you feel good tomorrow . . . and the next day. Be patient and the speed will come.

Topics:

• We all have options
• Sitting in no man’s land
• FOMO on both sides of the aisle
• Build the aerobic reservoir
• High intensity can wait
• Is periodization dead?
• Roller coaster highs and lows are bad for the body
• Using TIME to reduce stress
• Aerobic work is maximum quality
• Keep showing up but “don’t try”
• The poison is in the dose
• DNF rate going up?
• Stress Flexibility
• Fatigue resistance
• Don’t eat into your ability to push threshold
• Running and swimming as intuitive strengths
• Your training plan as a menu
• Mark Allen - 7 months of no intensity for the win
• How your body adapts and gets stronger
• Consistency going out of your watt range
• Waking up the next day able to do it again
• Peaks and valleys are stressful
• Get faster in a meaningful way
• The goal is to feel good tomorrow
• Don’t feel good just to dig another hole

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Post race highs. Post race lows. And everything in between. Today, we look at this journey as something that honestly builds health. Are your expectations bringing too much pressure and anxiety into your life? Are you falling into the traps over and over? Are you really training for health or to chase false hope? We like to think of this sport as a long range compass that should build strength, health, and sustainability. Exercise is supposed to give you energy, not take it away. Stay away from too high or too low. Find something that moves you each day and makes you look forward to tomorrow.

Topics:

• Easy course? Fools errand?
• Ironman is always hard
• Post IM Chattanooga discussion
• You’re never guaranteed a PR
• Built up passive tension behind racing
• When you want it so bad it becomes counter productive
• Expectations of greatness . . . or fear
• How hope can get into your psyche
• Age Group traps
• Learning lessons from pros
• Health and human performance
• Treating training differently
• Creating tension in January
• When we build the opposite of health
• A well intended training regime
• Are you doing this to be healthier?
• Sacrificing everything to gain nothing
• Can I accept what I do?
• Long runways for races
• Perpetual journey of sustainability
• Don’t future trip
• High Races - Low Races - Moderate races
• Exercise is supposed to give you energy, not take it away

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we go through how to race Ironman Chattanooga, plus, give a few suggestions on how they could spice up the course.

We used to live in Chattanooga and raced there a bunch of times. Today, we dive into race strategy and give thoughts on how to run one of the more difficult courses on the Ironman circuit. We talk about how to approach the swim both strategically and mentally. We look at the 3 loop bike course which could be the hilliest flat course out there. Then we get into the run and talk about why it’s such a great course. The ups, the downs and the opportunity to change up your pace/effort. Finally we look at ways to make this race just a little more appealing by incorporating some of the best parts of an awesome city.

Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Topics:

• Swimming in fog
• Weight loss and scales
• Meteorologists are geologists
• Dehydration and bowel movements
• Chattanooga the city
• When you forget your timing chip
• Going in last in the swim
• Don’t “expect” a fast swim, just be surprised
• How to swim the river
• Fast swims as transition cancellers
• The hilliest flattest bike course out there
• No turns
• Keeping it steady
• How to recognize false flats
• Run course segments/strategy
• Where to engage the run legs
• Running up Barton
• Why it’s a great run course
• Sneaky hard part
• The finish line
• Our favorite restaurants
• Recommendations for a better finish line
• How to re-route the run
• General ideas for spicing up Ironman Chattanooga’s course

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we dive into your awesome questions with what might be one of our longest podcasts to date. We tackle back pain and bad bike position. We get into the best lifting exercises for performance. We look at the power behind tackling non-traditional triathlons and other events. We look at how to be faster and stronger as you age. Vo2 max as seniors. How do you know when you need a break. Capitalizing on race fitness or flirting with burnout? And We put the spotlight on ourselves to find out what we preach but don't always follow.

Topics:

• Back pain
• Bad bike position
• When to get new shoes for cycling and running
• Complex lifting for strength and speed
• Do the best triathletes lift heavy??
• What advice to we give out but not always follow?
• Do we look at workouts we give and think, "man, I'm glad I'm not doing that."
• Non traditional triathlons
• Being a well rounded athlete
• Keep triathlon as your base focus but branch out
• Capitalizing on fitness gained from a race or flirting with burnout?
• 60+ athletes and speed, strength, and injury prevention
• How to tell when it's time to take a break from swim, or bike, or run
• What do you want to be doing in 10 years?
• When do I go from a online training plan to a coach?
• What coaches are good for

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we start with an Ironman World Championship breakdown and bridge into how we can learn from how the pros race. We get into understanding what you have on certain days and adjusting on the fly. We talk about how trying to save 10 minutes on the bike can cost you an hour on the bike and why. We look at “expectations” and how they should/can be adjusted as the day goes on. Finding your Best Race with what you have that day. Learning your body’s signals. What if you “kinda have it and you kinda don’t?” Everyone has a plan until . . .

Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Topics:

• Ironman World Championship
• They all train together
• Run surges
• Age Groupers vs. Pros
• Adjusting pace on the fly
• “Thinking” you have more than you do in the tank
• Underperforming with too much science
• Expecting your best race
• Kinda had it . . . kinda didn’t have it
• Hope is not a plan
• Everyone has a plan until . . .
• Finding your 10 out of 10 on Race Day
• Understanding what you have today
• Learning your body’s signals
• How to dig deeper holes
• 10 minutes on the bike can cost you an hour on the run
• Ironman analogies for life
• How this going to affect my sleep?
• Decisions create habits

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We start by talking about a C26 athlete that raced without a watch at Ironman Wisconsin and dive into the mentality of being in tune with your body. We get into the psychology of logged workouts and really understanding what’s going on from day to day. We talk about why 3 Zones may be all you need to train by. We get into data trends over time and if you’re chasing the wrong goals. One of the hardest parts of this sport is recognizing minimal and imperceptive changes in the short term. We talk athlete over-analysis, and why most often don’t even know what they’re really looking at. We look at why aerobic training works and how making things feel easy might be the most underrated part of training.

Topics:

• Racing without a watch
• Gauging time by the sun
• Primal instincts
• The psychology of logging and reading workouts
• Nasal breathing as the perfect technology
• Why most athletes might be better off training with only 3 Zones
• Going backwards
• Resisting the over analysis temptations
• Things that can affect our breathing
• Warming up the lungs
• Chasing that labored feeling too much
• When you’re chasing the wrong goals
• Recognizing small gains or changes
• Athlete over-analysis
• Why many athletes don’t really understand what they’re looking at
• So many combinations of variables
• Some of your medium sessions might be your best
• Making things feel easy
• The true power of aerobic work
• Long term system work
• World Championship Predictions

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Triathlon is 90% mental, the other half is physical.*

Today we recap Ironman Wisconsin 2025. This was Mike’s 12th Ironman and there was some good, bad and a little ugly. We talk about everything from pre-race anxiety, to adjusting your day based on feel, and maybe most importantly, how to keep going when every bone in your body says no. They talk about riding the course and managing the hills, nutrition, and why we keep coming back for more pain. By all accounts, Ironman Wisconsin seemed like it’s coming back in full force. The weather was great, the support was off the charts, and the volunteers were more than plentiful. Doing an Ironman can really suck in the moment, but that’s exactly why we keep going.

Topics:

• Anticipation/Expectations
• Anxiety
• Pre-Race
• Mike talks about the race
• Mind over matter
• Great conditions
• Madison showed up!
• Having goals
• Swim conditions
• Swim issues
• Cold off out of the water?
• Start of the bike
• Adjusting your effort
• Understanding what the body has on race day
• Mental tests
• The hills, the downhills, the wind
• Avg Power/Normalized
• Going by feel
• Nutrition on bike
• Mental prep for a marathon
• This sucks, do it anyway
• Mantras
• Run course changes
• Why do we do this?
• Are we too comfortable?
• How do you keep running?
• Some fast people out there
• He missed qualifying by one second
• What’s it take to have your best race?
• Working your way through issues
• Is it Mike’s last race?

*Yogi Berra Quote reference.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Ready to rumble at Wisconsin? We share our insight from years of racing and coaching athletes at Wisconsin. We go in-depth on the swim, bike, and run courses for each race. We also talk about where to start in the swim, what to wear on the bike with cooler conditions, how to handle the stick, the hills, and get ready to run. We break down run course strategy and give you all we know so you can have a great race.

Topics:

• What to do in Madison
• Where to stay
• Football, 70.3, and Farmer’s Market Saturday
• Pre-swim
• Swim strategy. When to start. How to handle each loop.
• Bike clothing
• Bike course
• Dealing with hills
• Being patient
• Being strong
• Run course
• How to handle the hills and each loop
• Enjoy the finish
• Best of luck to everyone racing!!

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Some really great questions today! We talk about mental barriers on the back half of your race run. We get into how to train/taper if you feel like you’re getting sick. We take a deep dive into training for Ironman and losing weight without falling into a deficit. The struggles of endurance diets. Food as addiction. Adjusting from a road bike to TT. And how much to “save” on the bike in order to have a great run. Plus, much much more!!

Topics:

• How do handle training and/or taper if you’re feeling a little or a lot sick
• How do you get the through the mental barrier of getting faster or staying stronger through the end of a race?
• How to lose weight in Ironman training but not be at a deficit?
• Pushing through the pain and mental barriers on the back half of the run
• Sifting through all of the dietary information for endurance sports
• Blood and glucose spikes
• Adjusting from a road bike to carbon TT
• Carbs, protein, fat
• Interrupting cravings
• Food created to be addictive
• Should it be called a 70.3 or a half Ironman?
• How much should you save on the bike to nail your run??

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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There are so many opinions on training and nutrition these days. How do you know what’s really right for you?

Today, we talk about how we’ve sorted through the weeds and developed our own coaching philosophies based on racing and coaching thousands of athletes. What do you really believe in your heart and gut? It’s hard to stay true to those principles with so many outside influences. We get into going with your instincts, learning from mistakes, training in a way that’s right for you, racing to your capabilities, and talk about why everyone wants to blame nutrition or the run. Why do you get cramps? Why is your neck and back sore? Taper for dummies.

Topics:

• We’re feeling Fall
• Coaching traps
• Building your own philosophies
• Coaching on instinct
• We are what we’re exposed to
• Why do we get cramps?
• What do you really believe in?
• Nutrition and the run as scapegoats
• Why your neck and back hurt on the bike
• Coach’s convictions to philosophies
• Many people are paid to sell you something
• Being open minded to solutions
• Were you tough enough?
• Think and experiment for yourself
• Peaking with the fitness you already have
• How to recognize your fitness
• Lawn Mowing strategies

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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One of the hardest things about triathlon is staying on point with three different sports. Today, we look at tendencies that develop with triathletes and how we can find our sweet spots from one day to the next. We get into your history and experience in each sport and talk about how that can lead you down a certain road. We look at finding motivation to believe in yourself as a swimmer, cyclist, and runner. Do you need to mix things up a little bit, find new scenery, or just take a step back? What are some ways to be in and stay in the moment? It’s tough to remember, but just when things seem to be the toughest is when you’re close to making a breakthrough. Hang tough and be right where you are.

Topics:

• Lambeau Field
• Is the hay in the barn?
• Mike and Robbie’s musical preferences for training
• When you’re signed up but start having second thoughts
• Lawn mowing
• What’s your good distraction escape?
• Do you classify yourself as a swimmer, cyclist, or runner?
• Can you separate each sport in your mind?
• Paralyzed by too many choices
• Emotional runs
• Scenery and environment changes
• What brings you into the moment?
• Breathing through tough points in training
• Why do we like certain races?
• Finding a way to be grateful
• Bring the mass start back
• Music talk

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Most of us hit a bit of a wall deep in training and a few weeks from the race, so today we’ll look at ways to keep engaged and give you a lot of reasons not to mail it in after all the hard work you’ve put in. It’s a long training season for a late Ironman or 70.3, so do your best to stay with the plan and trust the process all the way to race day. A big part of what you’re doing is building mental durability and that is the kind of training we all need on race day. Find ways to stay engaged and not put too much burden on yourself when you have the deep fatigue. Have confidence in knowing your body will come around when it needs to.

Topics:

• Ironman Bonanza on the way
• Fall Triathlon and Football
• Don’t mail it in before you’re done
• Effort, discipline, low stress, good sleep, recovery
• The closer we get the more intense it feels
• The hay is still out on the tractor
• Feeling fatigued? Do this . . .
• Going into race weekend mode
• Prep more than ever
• Nailing your fuel
• The mind and heart hold us back
• Mental durability
• Don’t dwell on what you haven’t done
• Stop saying . . . I wish I would have . . .
• Feeling like shit in taper
• Load up your race wheels, shoe, wetsuit, etc . . .
• Take it day to day
• One workout at a time in training
• One event at a time in racing
• Clean out the pantry

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Race goals too high, or maybe to low? How do you handle the ups and downs of a very long day. Never believe how you feel, for one. Practice getting through certain feelings. If you're going to obsess about certain things, make sure they are the right things. Just like life, races can go up and down. Live in the gray. Figure out a way.

Topics:

• Morning activities
• Second guessing
• Distraction Mode
• Getting your mind right
• Thinking about the RIGHT things before a race
• Planning for difference scenarios
• Sifting through a million training thoughts
• Getting over a false start
• Let go of extreme emotions
• Races as microcosm of life
• Things will change
• Thinking about a day off too much?
• Cut your race into chunks
• The swim course could be long (or short)
• Don’t judge a race too early
• Temper over-excrement and negativity
• Don’t walk
• There’s only so much you can withstand
• Did you look at your last 72 hours?
• Be in the gray on race day
• Your body doesn’t care

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

It’s hot, we’re deep in training, and the easiest decision is giving up. But don’t spend too much time on the wrong road. Today, we look at why figuring out a way when you’re struggling is the biggest win. That can mean toning it down for a bit, regrouping, or simply working on your mechanics. We all want to be strong and fast, but some days it’s just not there. The true reward is in the struggle. We do this for ourselves and hopefully the lessons translate into other areas of our lives. As Bukowski said, “What matters most is how you walk through the fire.” How do you handle challenges?

Topics:

• Louisville 70.3 will be hot . . . imagine that?
• Having a healthy level of fear
• When your behavior becomes unbecoming
• Know your race and time of year before you sign up
• Remember the good days
• Figure out a way
• When we want to quit the workout . . . what should we do?
• The power of toning things down
• Take a breath and work on mechanics
• Pre-built workouts
• The problem with “power and FTP”
• Thoughtful and intentional workouts
• Don’t just quit
• TransRockies . . . how do you prepare for 120 miles in 6 days?
• The mental toughness is the reward
• When you know it’s gonna suck
• Taking care of yourself
• Don’t spend too much time on the wrong road

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Should you train differently for Ironman Wisconsin and Lake Placid than you do for Florida or California? The answer is, yes. Today we talk about the differences in swim, bike, and run training for different courses. We talk about the the grime and grind of tougher swims and rides vs. downstream swims and flatter bikes. They all have their challenges and we get into upper body strength, riding hills, staying in aero, more or less swim training, and how it all affects your run. We also talk about how you can train more specifically to meet the demands of your race, no matter what it is. Lower back sore on the bike? Neck hurt after the swim? Should you ride more big gear or high cadence? It’s all in today’s episode.

Support the podcast and get some awesome C26 gear in the process at our store!

Topics:

• More on the Wisconsin course
• Hoodie and shorts weather
• What’s the best course for you?
• Sturdy body training
• Building durability
• Long and grinding Z2 rides
• What are you willing to train the most at?
• Upper body focus
• Average power vs. Normalized power
• Energy spent navigating people around you on the swim and bike
• Signing more and how it takes energy
• Why is your lower back sore?
• Pull Buoy and Paddles
• Fatigued arms and how that affects bike RPE
• Hit hills hard
• Big gear climbing
• Extra riding to train your saddle
• Smoothing out your gearing
• Training for the specific race course
• Practice sighting in the pool
• Train to be in the wrong gear

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

On the heels of our Ironman Wisconsin camp we dive deep into strategy, pacing and mentality. We talk about the Wisconsin bike course and why it’s so attractive, or daunting to people and how to solve the riddle. We also get into swimming and look at what races you need to train harder for. We look at how to pick the right race for you. How making smart decisions and fewer mistakes can be the difference in your PR. And we look at why you should never assume anything about a course or a race day.

Topics:

• Our Ironman Wisconsin Camp
• Ironman Wisconsin Bike Course Discussion
• Honing your mental game
• Making Smart Decisions
• How to make fewer mistakes
• The best races for stronger bikers
• Challenges of training for Ironman Texas
• Fast races present different problems
• Setting time goals and how that can be a problem
• Who performs better at Kona
• Bike courses vs. Run Courses
• Picking races that are right for you
• When can you short your swim training?
• Staying in overall ballpark triathlon shape
• Fully commit and never assume
• Should you tackle a full Ironman after your 70.3?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

How on earth can Katie Ledecky continue to dominate for so many years? It’s not like training plans are a secret, so what could possibly be the difference, and how can you learn from her mentality. Today, we discuss her approach to swimming, her stroke, and her racing strategies. We also talk a little Tadej Pogacar and some Tour de France. And why it’s important to do what you love but also spend time, be patient and do things that make you uncomfortable?

Topics:

• Birthdays… how important are they after 40?
• Katie Ledecky and her complete dominance
• How much faster does kicking make you?
• What’s it take to keep focusing on getting better?
• You can get away with a lot more when you’re young
• Holding speed without your kick
• Understanding negative splitting in long course racing
• Aerobic training
• Is Katie Ledecky’s training that much different?
• Tadej Pogacar is one with the terrain
• Katie is one with the water
• How dial in are you year round?
• 5 star athletes that crash and burn
• How our youth impacts us later in life
• What do you choose to do when you’re happiest?
• We want it now
• Work at things you suck at
• Dip your toes, build confidence, and be all in
• Stay in the game

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Today, we look at things you can and should be using to build your confidence every day. We talk about cutting negative people and why this is ultimately all about your growth. We look at the real reasons why athletes hate workouts at times. We talk about training to your current fitness and not being overly judgmental with yourself. We talk fatigue and look at positive ways to gauge your training and fitness. Don’t trust GPS in open water. The right way to use race energy. Staying even and grounded. Aging gracefully and accepting compliments along with having pride in what you’re doing.

Topics:

• New Races
• Ironman City Pick Strategies
• Negative people in our lives
• Looking in the mirror
• Feel good during workouts?
• Why we hat training sometimes
• Train to your current fitness
• Going from A-Z
• The ultimate goal is a daily win
• Don’t set up for a loss
• Habits are hard to Combe by
• Polarizing society
• Simplify your life to create space
• You have time . . .
• Why athletes listen to this podcast
• Don’t trust GPS in open water
• How fatigue masks fitness
• Using race energy the right way
• Staying even and grounded
• Aging gracefully
• Take care of yourself first

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Are you making mistakes in training and racing that slowly chip away at your ability to perform? Maybe things just feel tougher than they should all the time? Today, we look at how athletes put themselves behind the 8 Ball and continue to make things harder than they need to be. There is stress in tension and if you’re putting too much on yourself, it will eventually bite you in The Ass. It’s all about knowing your body, having confidence in your ability, and knowing what you’re capable of. Stop trying to force everything and be better at tuning into the moment.

Topics:

• Holidays and Races on Fridays??
• Stress when the stakes are high
• Forcing bad decisions
• Meditation analogy
• High expectations ruined
• It only matters on race day
• It’s all about confidence
• Sam Laidlow undertrained
• Burning matching in training and in racing
• Negative split mentality
• Take advantage of the heat
• Are you always forcing?
• Respect the warm up
• Anxiety in the swim line is written on your face
• There’s a lot of stress in tension

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

Despite our best effort to resist, today we look at what the new Kona Qualifying System could mean for you! BUT, we also look at if it may give Ironman events a boost. Or . . . are there other things they can/should do to revitalize interest in their main brand, Full Ironman events. What would it take? Will they announce something new? How are they doing with getting new people in the sport? We have been on the ground at these Ironman events for a long ass time and have some thoughts about why people get involved in racing.

Topics:

• The fireworks over the Kona Qualifying system
• Why was the new IM CEO at Roth?
• Kona Should be hard to get into
• Nothing is perfect
• Will THIS finally make everyone happy??!! Probably not.
• How one WC is better for general interest
• Ironman shit on who they are
• Field vs. Years before in your age group?
• Making races spectacles
• New IM on the way??
• Sticking to your guns
• The deep interest in Mass Starts from athlete to fan to new beginnings
• New IM CEO seems to be going back to the roots

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Bogged down by the heat or the serious nature of metrics and being the greatest athlete?? Well, maybe this process can be a little more enjoyable. Get out in the weather. Have fun. Live a little. Get faster with a free body.

Topics:

• Athletes don’t like it hot
• Athletes don’t like it cold
• Perfection breeds over-serious
• Killing the humor
• The tension that comes with tech
• Training in the heat
• Why do you think it’s beyond your ability?
• You’ve convinced yourself you can’t do it?
• Mental fatigue can be tougher than physical
• Are you too mechanical?
• Be Free
• SWIM
• BIKE
• RUN
• 80/20
• Sprint
• Go for it
• Do it.
• Live

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!

It's easy to blame a bad race on the run, but it goes much deeper. Today, we look at how to train in a way that gives you the best shot at running well in races. We talk about the realities of a race and why you're most likely not giving yourself the best shot to run how you want. We look at training techniques, including the possibilty of running less than you are to be better prepared for race day. It can be a complicated puzzle, but the reality comes down to being ready and able to run.

Topics:

• Stress and how it impacts your run
• 35 full days days of triathlon goodwill and therapy
• It's not how fast you go, but how little you slow down
• Preloading
• Rank your training priorities
• Should you bike or run more?
• Stop looking at your training runs as the main indicator
• Why do C26 athletes swim so much?
• Your biggest return on investment of time
• Going for runs is the simplest
• Don't blame the run
• Hard to take in calories on the run
• Would you pick only to swim and bike or swim and run?
• Think about the feeling of being fresh off the bike
• Experiments with swim and bike
• Who says the swim doesn't matter??
• Depleting buffers

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we go through all the lessons learned at Rockford 70.3 to give you strategy and ammunition for the rest of the summer. We talk about everything from race prep to nutrition to power to HR to pacing to cooling and your mindset. We go over Rockford as a host and talk about things that went right for the first time host. There are a ton of great thoughts about performing to your best in the next hot (and windy) race.

Topics:

• Rockford as a host
• Shoutout to Race Directors
• Why no race is easy
• Leveling your expectations
• Being smart and respectable within aid stations
• How to handle hills appropriate to the wind
• How the heat can deceive you
• The city and the venue
• Nutrition
• Riding with the wind vs. against
• Uphills and downhills
• When you’re dealing with oppressive conditions
• Heart Rate over all other factors
• Wetsuit decisions
• Should there be a new “wetsuit optional” formula?
• Accepting slower paces
• Easing in and systems checks
• How to start each event and especially the run
• Heat and pacing
• Whoever makes the fewest mistakes, wins

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we take a look at the inaugural Rockford 70.3. We get into the course, race strategies, and how to handle what looks to be a hot day. We talk about the city, wetsuit or not, river flow and a pre-race HR test. We also get into how to stay as cool as possible all day with tips for pre-race, T1, the bike, T2 and the run. This will be a game of being smart and patient and we’ll give you thoughts on how to do just that.

Topics:

• Rockford Downtown - Mike’s old stomping grounds
• Will this race jumpstart the city?
• Dealing with the heat
• Wetsuit or not?
• Why it’s too late for heat prep
• Don’t drain your body this week
• Stay out of the heat
• River flow
• Pre-race HR test
• A lot of first timers
• Pop a gel at the end of the swim
• Cold water after the swim
• Too eager to push a higher zone
• Once you overheat, there’s no turning back
• Wind mind games
• It’s all about being smart and patient
• Carrying nutrition on the run?
• Carrying ice
• Zip lock tricks
• When you’re dehydrated and full
• Plain water on board?
• Body glide
• Wearing hats
• Your swim route (based on the map)
• The finish line vibe

mike@c26triathlon.com

robbie@c26triathlon.com

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A lot of times we don’t “feel it” and the workout seems daunting. Today we look at why it’s important to use priming to get things going whether you’re racing, training, or tapering. We’ll explain some of the ways to shift your mindset to start the day and get more out of your workouts. We look at some of the key indicators with regard to how to predict your race performance. We look at aerobic threshold and compare trainer rides to outside.

Topics:

• Just start
• Priming your workouts
• Taper weeks
• Workouts seem daunting?
• Making decisions when stress is high
• Missed workouts
• Prisoner of the moment
• Rigid triathletes
• Taking ownership of the work
• What gets you excited?
• What drains you?
• Making priorities
• Ball park training
• Being good with ranges
• The longer you’re in the game . . .
• Tri Calc addiction
• Looking at the wrong indicators
• Integrity of workouts
• Benchmarks
• Watt range
• Total body of work is key
• 80% for 80%
• Mental capacity
• Treating your training like a business
• Aerobic threshold
• Trainer vs. Outside
• Don’t be distracted

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Some great questions today! We look at run form and economy and how to be a better runner for a longer distance. We talk about what do do when you lose your motivation to train and race. We get into how much you should swim in open water vs. the pool. The differences and how to approach open water. And we talk about trail racing and how to train for races based on their terrain.

Topics:

• Big 70.3 weekend
• Run efficiency and technique
• Economy and form
• Running hills
• How to feel like you’re “cruising” on your run
• Negative split running
• Unbalance and injuries
• How to find the spark again
• Struggling with motivation
• Playing the long game
• Do it for yourself
• Turning inward to find your motivation
• Pick a fake race date
• How much open water swimming do you need?
• How much running is too much
• Different courses and terrain
• Cross training for ultras

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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It’s easy to get your emotions twisted during tough blocks or on race week. Today we look at the little things that can frustrate us in triathlon and offer ways to get through them, or let them go, or better yet, embrace them as the journey. You likely picked this sport to be a stronger, more durable, and healthier person, so reframe your struggles as positive steps. Figure out how to get through the tough spots and be better off. We look at the power of being grateful for the opportunity, races as adventures, and why decisions you make in the moment are often the most impactful. Finding a way to get it done can be the biggest win.

Topics:

• Being Grateful
• Algorithms
• Conversational Therapy
• Race FB Pages
• Race free
• Put your head down for a while
• Phantom pains
• Races as adventures
• Race week emotions
• Don’t let your morning mood dictate
• How are your framing your race?
• Don’t think about it
• The decisions you make in the moment
• No one has to change for you to win
• If you’ve ever felt good you can do it again
• Getting trapped in the metrics
• Leave the door cracked open
• Don’t let the warm up fool you
• Find a way to get it done
• Just one more when you don’t want to
• What is your real goal in all of this?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Do you keep struggling to hit your race goals but can’t figure out why? Today, we give you some clear thoughts and solid strategies to improve your swim, bike, and run speed. Are you selling yourself short in one or more of the distances just because one comes more naturally? We dive into specific training techniques that will help you build the right way with your eye on a certain race goal pace/power, etc… You are most likely selling yourself short, but it is possible. The hard parts are working hard enough, taking ample recovery, and being patient.

Topics:

• Establish a demand of what you need to hold
• How fast do you want to go?
• Triathlon has different demands than a straight run race
• Chipping away at a speed
• Are you selling yourself short on the bike?
• Do you have belief that you can do more?
• What comes after setting a pace goal?
• Race pace and what it means in training
• Doing work above, at, and below goal pace
• How to build your swim speed
• Knocking down your 100 time in the water
• Run pace and cutting it down
• Shorter intervals at your goal paces
• It is all realistic but it will take time
• Swimming intervals in open water
• Making recovery or distance decisions on the fly
• Longer or shorter recovery?
• Some days you might need more rest

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Support the cast by getting some sweet C26 Gear --- https://c26triathlon.com/shop/

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We call it "training" for a reason and we should be "practicing" in a way that sets us up for a better race. That can mean getting out into the heat and wind more often, or visualizing your race at certain points of your workouts. How will you respond when you get hot or feel underfueled? Outside training with heat and wind and distractions and people and cars and whatever can also lead to a higher anxiety level. Are you putting yourself into situations that will pay off with the race? Today we dive into the importance of heat, wind, anxiety and stress acclimation to make you stronger and more successful on race day.

Topics:

• Sticky and humid
• Dropping down your run in heat
• Swims cancelled in 70.3's
• Heat acclimation ideas
• How do you "feel" when you get hot. Can you calm it down?
• The anxiety of outside training
• Wean yourself into the heat
• The Ironman marathon
• Creat a good relationship with bad conditions
• Who's gonna make the best decisions on race day?
• The mentality of heat training
• Bricks are for learning and practice
• Outsmart the competition
• Start off slow
• How can I make this workout feel better as I go?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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There’s no doubt triathlon can be an isolated sport. Grinding for miles and miles with no one watching, or frankly caring. But you do. Or you should, because what you’re doing is something difficult, meaningful, and what you’re supposed to do. We rehash our Nashville Camp and crystalize why it’s so important to us to be around like minded people. It’s nice to know we’re not crazy when it’s easy to feel that way out on our own, putting ourselves through pain, and sometimes not even understanding why. Today, we look at what that why might be and share why it’s important to keep going.

Topics:

• Nashville Camp recap and lessons
• Riding Natchez Trace
• Chasing SUP boards
• Reaching that bonfire moment
• Hills and Heat
• Learning through the sport and analogies with life
• Is the ultimate goal to be in the moment?
• That magic moment when there’s not a care in the world
• If 9 out of 10 people think you’re crazy, you’re probably on the right track
• We’re in this together.
• Importance of tribes
• Going dark and loving it
• One day and one moment at a time

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look at the concept of owning where you’re at in training and smart ways to move the needle without blowing a gasket. We also talk about how to recognize the difference between fatigue and being shelled. Are you going to hard? To far. Not hard enough? Not far enough? What are the benchmarks to use to recognize the truth about your capabilities. Most of us probably underachieve, so it may be a good time to look at what you’re doing and ask if you’re giving it what you need to reach the goals you want to hit.

Topics:

• Microsoft Teams
• St. George
• Gulf Coast
• Chatt 70.3
• Much more focused
• Podcast Listening Ban?
• Bells and whistles
• Taking breaks from watch
• Own where you’re at
• Lingering on visions of past selves
• Future tripping
• Bring too hard to be that old athlete or future athlete
• Stacking days together
• Rushing yourself into shape
• Low intensity
• Inconsistency
• Unexplainable under performing
• Touching the hot stove too much
• Making bad decisions
• What percentage of athletes actually run the entire Ironman marathon?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Mike goes for a rare bike fit and we dive deep into the nuances of a comfort, position, aero power, and training strategy. We look at saddle height and position. Aero bars. Drop, reach, contact points. We also talk cleats, hip room and running niggles that may be caused by the bike. We look at the gains you can make in aero, talk about why comfort is king, and the keeys to speed. We also talk about some of the simplest and best ways to train.

Topics:

• Saddle height and position
• Aero bars and where yours should be
• Contact points for bike fits
• Cleat position
• Sore necks
• The power advantages of being aero
• Arm fatigue and how it creates a perceptive fatigue on the run
• Finding solid aero is a process
• Volume vs. Intensity in training
• Keys to speed
• Brands and different features
• Bike fit bikes
• Comfort is king
• Pedaling to pedal
• Pedaling with pressure
• Pedaling with purpose

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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The Ironman World Championships are back to a one day event for men and women. What does this mean for the sport? What does it mean to you? That’s our discussion for today.

Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

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On the ground report from Ironman Texas with a lot of lessons for anyone training for Ironman.

Doing Ironman Wisconsin? Check out our Camp: https://c26triathlon.com/camps/triathlon-camp-wisconsin/

Topics:

• Some incredibly fast pro times
• Taylor Knibb, Katt Matthews, Kristian Blummenfelt, Cam Wurf
• Bike course
• Tough swim
• Wind and heat factors
• Bike position
• Tire pressure
• Front pack swim exit
• Why the swim is key to your race
• More aero or more power
• Working with someone on the bike
• Heat acclimation
• Sun exposure
• Wetsuit or not?
• Overheating
• Swim cap training
• Every race has its challenges
• Let your lungs come around
• The ultimate race day factors
• Having Plan A through Plan C
• Heat prep is harder than you think
• In Race decisions
• When all the stars align

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Do you chase the process or the excitement of race as the cure? Today we look going inside yourself as the solution.

Topics:

• Lawn talk
• Door to door sales
• Early season power
• Don’t make a race feel too hard
• Ironman growth stats
• Obstacles and barriers to entry
• Worried about how you look
• Judging others and yourself
• Body builder cuts
• No mirror experiment
• Don’t try
• Criticism
• How do you stay in the pocket
• Money doesn’t mean happiness
• Drinking takes you out of your body for escape
• Marketing is bad?
• Simplicity - what goes in what goes out
• Mentally, spiritually, nutritionally
• Excitement usually comes from the outside

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Pre-Race nerves. How do we get ahead of them in training? Today, we look into many things we've learned as athletes and coaches to prepare for the race ahead of time. We talk about tough condition training, fueling, and getting locked into a headspace that you'll need to perform. There shouldn't be a lot surprises on race day, and if there is how do you stay calm and go through them. We talk heat training, cold training, wind training, and going into a race physically AND mentally fresh. Time to kick some a**.

Topics:

• Texas Panic?
• Closing in on Race Day - mentality
• Dealing with wind
• Bad conditions
• Going into a race MENTALLY fresh
• Do you have to prove the distance in training?
• Cold water exposure before a race?
• Heat prep. How much?
• Understanding what heat and cold feels like
• How to navigate being uncomfoortable
• Hydration with heat prep
• Sit and endure.
• Racing with a mantra
• IMWI rainy morning
• The sum of your last 5 self talks
• Bookmark good workouts in your mind
• Physically and mentally fresh
• Strike the match but don't let it burn down
• When fatigue doesn't let you dig deep enough
• What would you do if you were dropped in the middle of the ocean?
• What is your REAL potential?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

Today we look at the good, the bad, and the ugly of personality traits :) Well, not really. The goal here was to look for common ground and how qualities on both sides can help the other. There’s a lot of labeling in this world, so we look at ways of bringing good together from a training and personality habit side. What can we learn from being a little flexible on the f*9karound?

Topics:

• Type A, Type B, Type C
• Life on a continuum
• Too hyped?
• Too chill?
• Flexible on the f7karound
• Too far one way or the other?
• Is Robbie Type A or B?
• Are you cheating yourself out of growing?
• Yellow in Training Peaks for the win
• Combining qualities
• Keeping the mind busy
• Avoiding the rabbit hole
• Wide or narrow guide rails?
• Don’t labor in Guilt

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Race conditions can be unforgiving and downright brutal (see Texas 70.3). Today, we look at how training can help us prepare for the unexpected on race day.

Topics:

• Texas 70.3
• Rough Race Conditions
• Early season on the trainer to outdoors for races
• The decision to create more stress on purpose
• A look at “outside stress”
• Preparing for unfamiliar situations
• Forcing yourself into the elements
• Training fatigued vs. fresh
• The work doesn’t have to be pretty
• Timing for your FTP tests
• Race morning mentality
• Overhyped for your race?
• Adapting on the fly
• Controlling the controllable
• Preparing for race variables
• Having your A, B, and C plan
• Now what am I gonna do?
• Learning from bad workouts
• Remember good and bad to recall during your race

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

The argument for a weekend of RPE.

Topics:

• Taking it outside to the streets
• 25 yards vs. 50 meters
• Watt Ranges
• Intensity vs. Aerobic
• Different ways to fill stress buckets
• Understanding ranges
• Specific watts
• Things we can’t know as a coach
• The spirit of the workout
• ERG mode
• How to use feel with analytics
• When your Zone 3 is different day to day
• Elements matter
• Duration and effort rule
• What’s the intent?
• Don’t be rigid
• Negative split mentality for the win

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

Triathlon is all about pacing and this goes for workouts, races, and your entire season. Today we look at how the phases of a year can affect you mentally, emotionally, physically and even spiritually. Are you expecting too much from yourself too soon? Do you overthink every little metric? Are you working on getting better in the right ways? TSS scores…. What do they really show? Are your goals really healthy? Are you changing for the sake of changing and the dopamine hits?

Topics:

• Hey Coach, I’m losing fitness
• Allergy season
• Texas 70.3
• Oceanside 70.3
• PTO Singapore
• Blumenfelt and Eden comebacks
• Putting too much weight on early season races
• Sam Long
• Age groupers vs pros and prioritizing years
• Abrupt changes
• More isn’t always better
• Changing for the sake of changing
• Expecting results too quickly
• Is your goal really healthy?
• The stress of perfect execution
• Don’t overthink
• Overprescribing to the minute detail
• TSS - what does it really show?
• The best musicians/athletes don’t overthink
• Holding watts while carrying emotional stress
• The quest of getting athletes to flow
• Don’t be majestic

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

Today we sort of cut through the clutter of complicated training and use examples of things we’ve learned to be most effective for your triathlon journey. We talk about our early races and what we learned from them and share core principles that have never changed. We look at trends in triathlon and why old philosophies always seem to come back around in new packages. We look at science vs. experience and talk about why it’s important to think about training so you don’t have to think about it when you race. We talk about coaching patience, creating your own ranges, and discuss why you may need LESS structure. Racing is pacing and we’ll share why “repeat workouts” are great and how you can avoid blowing up.

Topics:

• Our first race jitters
• Our first tri bikes and what we learned
• Important aspects of getting a new bike
• “I didn’t want to do this . . . but”
• Aero bars evolution
• Hard work vs. smart work
• Technology improvements
• Triathlon is like fashion
• What’s old is new
• Pre-built workouts vs. RPE
• Trans-humanism
• New is exciting, but exciting has to be real
• Science vs. Experience
• Coaching patience
• Creating your own range
• Training by RPE
• Thinking is learning and learning makes it natural
• Know how to pace
• How to not blow up
• Why repeat workouts are great
• Do you need LESS structure
• Understanding your effort

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

Are you good at recognizing the levels of fatigue? Today we look at different ways to stack your week to take advantage of the type of athlete you are. More or less days off? Bigger but fewer days? What hits your sweet spot and is it really true? We look at training stress score, training with fatigue, and why a lot of this just depends. Is it mental or physical fatigue? What it means when certain workouts just “feel” harder. Is that a true indicator? Seizing the day, making sure you have enough “oil” in the system, and finding your “in between.” Do you get swim, bike, run, repeat fatigue in general? How to recognize whole body systematic fatigue. Win today and preserve tomorrow.

Topics:

• No real upsets in March
• Mike getting rid of cable?
• North American Triathlon kick off coming
• Pumped up or Pep Talks?
• Down weeks
• Training Stress Score
• Adapting to Training Stress
• Training with fatigue
• Rest Days
• It depends ….
• Split Runs
• It “felt” harder
• Your desire to go to the well
• Hamer down or confidence where you are?
• Being in control
• Seize the day
• Is there enough “oil” in the system?
• If you feel good, you’re tuned up
• Swim, Bike, Run, Repeat fatigue
• When athletes don’t have an in between
• The swim fatigue as an indicator
• Whole body systematic fatigue
• Win today, preserve tomorrow
• Are you digging too deep?
• Creating habits
• Train as the person you are right now

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

Today, we look at how you can be faster by being more efficient. We breakdown using your arms as levers and look at how and where to enter the water. We talk about the power of using paddles in the RIGHT way. We get into why you have limited mobility, why you have a stiff neck and why your shoulder hurts. We’ll give you the swimming like “a house” analogy and tell you what kind of house you should be. We also talk about the misconception of swimming wide and how to understand what that means for your best and most efficient/powerful stroke. We talk about turnover vs. being more measured and methodical. And we explain why training for a fast 100 is a totally different sport than swimming Ironman.

Topics:

• Using your arms as levers in the correct way
• Shoulder pain
• Stiff necks
• Limited mobility
• Open armpits
• Swimming like a house
• Sweeping under the body vs. wide
• Don’t be too wide
• Path of least resistance
• Walking up an escalator
• The S-Curve
• North and South vs. East and West
• Tall and skinny
• How to engage lats
• Running strides vs. swimming strokes
• Too narrow, too wide, just right
• Understanding paddles and how to use them right
• The point of skulling
• Finding the right stroke for you
• Stroke appropriate for your distance
• Understanding different speeds in the water
• Are you committing to being the same speed?
• High turnover vs. measured and methodical
• The best, most powerful, and longest stroke
• Faster by being more efficient
• Try something that makes you feel weird

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today is a little rant about swimming. We look at a few easy ways for you to improve your stroke, body position, and economy in the water. It it really as simple as being a better breather? What about head position? Are you in survival mode while in the water or calmly going about your business. Today is about efficient swimming without hesitation. Relaxed momentum and getting the most out of your stroke.

Topics:

• Rap Chat
• Icy plunges
• Swim temps
• Head position
• How to breathe right
• Exhaling
• Do you only have one pace?
• Tens or relaxed
• Putting your face in the water
• Bad body position
• Lower back pain on the bike?
• Relaxing
• Easing survival instincts
• Swimming downhill
• Stiff swimming
• Relaxing in the water
• Stroke hesitation
• Inefficiency
• Momentum
• Think like you’re a swimmer

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we start with why 70.3's are gaining popularity and roll that into training with more intensity. We look at how to explore higher zones and how to work that into your overall training. We talk about why it’s important to remind yourself what it feels like and why you have to train it to truly know it. We get into why it can be more stressful to train alone and why it’s important to swim, bike, and run with people faster than you. We talk about racing as a compass and look at how to test the boundaries and flirt with slightly unnerving workouts.

Topics:

• 70.3’s gaining popularity
• Underestimating your race
• 70.3’s as training for your full
• There’s a lot of different ways to stimulate
• Using racing as a compass
• Training to discomfort
• Testing boundaries
• Legs can’t keep up
• If you don’t train it you don’t know it
• The importance of understanding ALL the zones
• In all disciplines
• Pyramidal training
• Polarized
• Remind yourself what it feels like
• Understanding All Out
• The top of the range
• The mental fatigue of hard sessions
• Training with faster people
• Applying race numbers to training?
• Outside vs. inside effort
• Group riding
• Higher stress when by yourself?
• Find slightly unnerving

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we look at ways to work on little things that matter instead of always grinding yourself to the core. Better economy and efficiency go a LONG ways in this sport, so how do you get better inside a typical training session. We look at different ways you can work the swim, bike, and run to keep your HR in a solid place, but create more stimulus. We look at how to becomg a more well rounded athlete and create balance in your body. We talk about growth inside the zone. We get into what soreness and fatigue tell us about our body. We talk a lot about hills and why they are king. Being in a zone and dog walking hacks.

Topics:

• Holes in the ice
• Creating stimulus in "easy" workouts
• Hill running/walking
• Cycling hills
• Aero position limitations
• Faster or slower with a pull buoy?
• What does this tell you?
• Strong side/weak side
• Growth in the same zone
• Well rounded triathletes
• I hate high cadence work (why?)
• Improving efficiency and economy vs. speed and duration
• Working hard but on technique
• Hills are hacks
• In race recovery
• Just keep spinning
• Make it easier
• Slow down and do the work
• Being in the zone that makes it feel easier
• New to endurance sports
• Applying work to deficiencies
• Stimulus for gearing, cornering and smaller details

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we run down a list of ideas generated from our athlete comments in Training Peaks. We look at 10 ways to simplify training by a shift in perspective about how you approach your day. We get into time wasting, weight loss, building speed and the frame to hold it, sleep, bad moods and bad days, balance, flexibility, strength, core, and how to push yourself.

Topics:

1. Think of scrolling on your phone as empty calories.

2. Working out in bad conditions can be some of the best race training you can do.

3. Sometimes weight loss is the best motivation and weapon for better training.

4. Mobility and flexibility can be more important than fitness when you're too tight.

5. Extra volume can be counter productive following a bad stretch of sleep.

6. If you want to be faster, you have to work at it.

7. Getting "faster" is overrated if you don't have the foundation to handle it.

8. Being able to balance the good and bad days equally in your mind is a great skill.

9. Your core can probably be much stronger.

10. Ride hills hard.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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How do you tap that “positive group motivation” when you’re by yourself? Today we look into how training can be more motivating, positive, and effective when you might not be feeling it. We explore the positive group mindset and how that can translate into simple decision making that lets you get more out of your training. We look at endorphin dumps along with the idea of doing sht vs. saying sht. We also talk wellness retreats, staying focused, cold plunges and meditation.

Topics:

• Lessons from the retreat
• Channeling outside energy internally
• Everyone’s an influencer
• How we build our own motivation
• Endorphin dumps
• Inspirational posting on social media
• Distractions that set the tone
• Being able to focus
• Doing sht vs. saying sht
• Where does your motivation come from?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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It’s the time of year when we all need a little pep talk to keep showing up. Just when things seem like they’re getting too tough is usually when you’re about to make a breakthrough, so stick with it. In this case that breakthrough might be Spring and a revitalized energy. Stay in the ballpark. We get into the monotony of endurance training, being game for anything this time of year, and being patient through your training blocks. We look at how many athletes get too specific too early in their training cycle. We talk about developing a wide range as a triathlete. We look at creating a “find a way” mentality. And the power of conquering workouts that aren’t going well. Wilt or grow and laugh in the face of absurdity.

Topics:

• Dog Days of Winter
• Himalayan Salt Rooms
• Perfect training conditions
• Deep Winter Problems
• Endurance Monotony
• 1/2 marathon world record
• Flexibility with minutes earned
• Running stress is the highest
• Being game for anything
• The grind IS the thing
• Getting in steps with variety
• Walking is underrated
• Think of volume you can get for the total week
• Being patient through your blocks
• Being too specific too early
• Training non race specific
• Creating range in your training
• Developing your “find a way” mentality
• How to adapt and be resilient
• Conquering a workout that’s not going well
• Overanalyzing metrics
• Food logging
• Wilt or grow
• Laugh in the face of absurdity

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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If you watch the Bobby Knight 30 for 30 it brings up a lot of questions and today we explore some of them and what it must have been like playing for Coach Knight. What drives a coach to be that intense? It inspired a discussion today about practicing harder than the game. We look at ways to turn your solo training into something that will have a direct impact on your physical and mental game on race day. How do we move the needle, make tough elements less impactful, dig deeper when it needs to be done on race day? This sport shouldn’t always be hard, but it should be sometimes. On more rep. The narrative you choose is your reality.

Topics:

• The continuum of how much you really want something
• Tough coaching
• When and how to train harder
• Does it feel too easy?
• Racing outside of your training
• Following success stories
• Moving the needle more frequently
• Choosing harder challenges
• Being able to do deep into the well
• Split second decisions
• When it’s firing on all cylinders
• Country Cub in T2
• Mental reserves to go deeper
• lOne more rep
• When you don’t quit
• The narrative you choose is your reality

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we look at some of the things we learned from doing hard things at Run Camp.

The body always seems to be more capable than we understand, and even on less fuel than we think. We look at stress and the effect on our body and mind and performance. We talk about carb loading and get into dopamine loading. Is carb renting for real? Does good fitness overcome fueling? How does long term diet and stress affect your performance? We talk about endurance sports junkie habits and how the body’s thermostat may affect health.

Topics:

• Our bodies seem much more capable than we think
• Stress is stress is stress
• Real vacations
• Long term low level stress
• The right ways to experiment with your fuel
• Finding yourself and what works best
• How much fuel do we really need for training and racing?
• Carb loading?
• Going all in on a strategy
• The “habit” of popping gels
• Low sugar/more mindful
• Dopamine loading
• Is high performance worth your health?
• How much sugar should we add?
• Carb Renting
• Does good fitness overcome fueling?
• Long term diet effects
• It’s all in the mind
• Pickle Juice for the Brain
• Endurance sports junkie habits
• The body’s thermostat and health

Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

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There’s always a point of diminishing marginal returns, but how do we know what’s not enough and how much is too much? What kind of athlete and person are you creating on a daily basis? Volume is relative and there is more power in not rushing the steps. Are you swimming upstream or going with the flow. It’s always best to make consistent and manageable deposits vs. over-extending. The outcome isn’t the only goal. What are you doing now to enjoy the process and make sure that random point in the future will be a success?

Topics:

• How long can you have maximum health?
• How good can you possibly feel?
• Volume is relative
• Recognizing how you feel
• Regular deposits vs. too much at once
• What is your ability to recover?
• Being in tune with your body
• Knowing when to bury yourself
• What you need after intense workouts
• When we’re not eating well
• Committed to doing hard stuff all the time
• Are you feeling strong and ready to trust it?
• What are you creating with yourself?
• Is what you’re doing helping your health?
• Doing whatever it takes
• Thinking long term health in the sport
• How durable, efficient and economical can you be?
• “Feels like I’m losing fitness”
• Nature is the best teacher
• Hills, downhills, and flats
• Sunshine and fresh air as fuel
• Going downstream
• Take what the course gives you
• What is being in touch with nature?
• Don’t rush the steps
• It’s all about the process
• When the outcome is your only goal
• Be invested in what you’re doing right now

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Support the podcast by getting some awesome C26 Gear! Thank you for listening.

Today, we go to therapy to give each other a kick in the ass. It’s easy to fall into a rut and today we look at examples that we’ve done and seen as coaches that can get us moving the right direction. We look at things like mood, injuries, illness, and how we shift our mindset to get things moving the right direction. We all about the challenges of recovery and how to embrace them. We look aligning the mind and body when they are fighting each other. We talk about excuses and getting rid of impending doom cycles. We can’t all be the best, but we can be the best of ourselves. We have chosen to do this sport. The season is coming. It’s time to remember that this process is something we truly want and need to actively pursue.

Topics:

• Sickness
• Sunshine
• It’s time to roll
• Be a little harder on yourself
• Be good to yourself
• The middle way
• The level of excuses . . .
• We’re always creating habits
• Cheering on soft behavior
• Misery loves company
• Do you really not want to do it?
• Why are you addicted or obsessed?
• Growing or dying
• Jump stars
• When your mind and body aren’t in the same place
• Getting out of a rut
• Injuries and excuses
• Putting yourself in the recovery process
• Being in a sick rut
• Think your way out of it
• “Not Trying” on purpose
• Sickness and injuries
• Limit your being sorry for yourself vacations
• Impending doom cycles
• Healthy addictions
• Terrified . . .
• The less you do the less you want
• Sift on the continuum
• We can’t all be Goggins or Kobe or Michael, but . . .
• Life is hard, but don’t make it impossible

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Is it important to do your long run the day after your long rides? What are the best smart trainers for your budget and success. Should you refrain from sex before a big race? We get into all that and more, along with a pretty good tangent discussion about how to work on really understanding and executing your pace and effort. We look at technology and why it's for some and not others. We also look at what the greatest skill an endurance athlete can master.

Topics:

• Used bikes and bike fits
• Smart trainers
• Should you do your long run after your long ride?
• Sex before a race
• Why tech is annoying to us
• What's the point of tech without the work?
• The greatest skill an endurance athlete can have
• Intuitive understanding of how you feel and what you have left
• Creating less opportunity for excuses
• Why people have bad races
• Adapting workouts to your mentality
• lactate meters for age groupers

Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

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The way we talk with ourselves matters. Today, we look how triathletes can get caught in a trap of doubt and negative talk for the wrong reasons. We look at healthy and productive perspectives, especially at this time of the year when training can be more difficult. We look at ways you can learn and build and have a great perspective on peaking at the right times. We’re capable of much more than we think and just because it doesn’t seem that way some days, we can’t let that narrative take over. Don’t always believe how you feel.

Topics:

• Athlete uncertainty
• Health and productive perspectives
• Find what you love
• We’re more capable than we think
• Owning the inner narrative
• Whey you just feel off
• What’s the best decision for me today?
• Countdown calendars
• Mounting anxiety
• Don’t believe how you feel
• What if red was green in Training Peaks?
• Don’t be afraid to fail
• Be 6-8 weeks out from doing anything
• College basketball season analogy

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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It's hard to pull logs out once they're on fire. Today, we looking at some parts of triathlon from a different perspective and finding your Real why. We talk about why burnout is usually a choice and how you can avoid it and attack triathlon from a long term perspective instead of a short lived dream. What is your real why? This is a great time to experiment with that notion. We get into re-thinking your strengths and weaknesses. Why we don't often give our bodies enough credit. The dirty secret of Ironman. And ask if you might be eating and drinking too much in races.

Topics:

• Sunny and Balmy
• Getting into the cold
• 'Laying in the snow
• Bed of nails
• 1st year excitement
• Sophomore slump
• The dirty secret of Ultras/IM
• Stop short
• Short lived dreams
• Real Why
• Why the F8ck are you doing this?
• Core and nutrition
• Burned out is a choice
• Re-thinking strength and weaknesses
• We don't give our bodies enough credit
• Sticking with something
• Too much water
• The best time to experminent
• Hard to pull logs out of the fire

Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

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Not many notes today as Mike talks with Robbie about the loss of his dog. Mattie lived a good life and left behind a lot of lessons for all of us.

Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

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The saying goes, “new year, new me,” but should it be, “new year, real me?” Today, we look at goals from a perspective of picking ones that will actually align with who you are as a person and athlete. We talk about why being healthy is a great ideal, but it can also be vague without diving in a little deeper. We look at building a strong foundation as a person and how to spend time wisely in the right direction. Now is the time to eliminate the “fake goals” that have been creeping into your life, and truly uncover who you really are.

Topics:

• Figuring out who you really are and what you want
• Standing in line
• Goals can be anything
• Do your goals make sense for you?
• Egos and past selves
• Being too excitable
• Always being ready to say yes
• Being healthy is very vague
• Pay attention to what feels good and why
• The best athletes think of triathlon as a lifestyle
• Building a strong foundation as a person
• Training in solitude
• Holiday parties
• I want MORE
• Spend 2 hours a week working on you
• Do you feel strong? Did you feel good?
• The goal is to be more grounded in who you are
• Fake goals. Fake Failures

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Happy New Year from C26!

Today we start with . . . Information, disinformation, and disorientation. That’s where we’re at, and today we look at the power of simplicity with triathlon training. Sometimes our highest priorities get left in the dust because we’re shellshocked by all the information. Most of the time you should go easy, some of the time you should go hard. Find what you love most and fall in line.

Topics:

• Information, disinformation, and disorientation.
• Word of the year - simplify
• Phase of disorientation
• The highest priority can often be the last thing done
• Triathlon only focus . . .
• Jordan, Kobe, Seth
• In some ways it’s never been harder
• If it doesn’t feel easy we are doing it wrong
• The power of mixing it up
• Most of the time easy
• Sometimes hard
• People who are lost vs. people who know they are lost
• What do you DON’T want
• Finding what you love the most
• If it’s not an immediate yes, it’s a no

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Let’s take a little look at your future. Are you training for the right why? Are you letting results drive the train or the process? Stimulate, don’t obliterate. Today, we talk about why it’s okay to just feel good and how you can compliment your state of wellness. We should be proving things to ourselves, not other people. What have you learned this year and how will you take that forward?

Note: We’ll be taking next week off so we wish you a Merry Christmas and thank you for being a part of our journey!

Topics:

• A lot of people are checked out
• The power of new year
• What have you learned this year?
• How can you be better?
• Results vs. Process
• Holding patterns longer
• It’s okay to feel good
• Stimulate don’t obliterate
• A process that fits your life
• Compliment your state of wellness
• Don’t force it
• You don’t always have to prove something
• Decide who you are
• 2 + 2 formula
• Solving the wrong problems

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Are you taking enough chances in training and racing, or do you like to play it safe?

Today we talk about self-experimenting within the plan. Testing your limits a little bit to unlock the same routine. We also look at how to analyze a regret and use it as a positive. How do you know what’s right? You have to explore a little on the journey.

Topics:

• 70.3 Worlds
• Aiming for a 1:05 half in a 70.3 run?
• Find your long term compass
• Taking chances
• Z2 or HIIT
• Analyzing regrets
• Playing it too safe
• We all do better with a direction
• Giving athletes a chance to be themselves
• How do you discern what’s right for you?
• Take what you got
• Explore and experimenting
• Don’t let someone else control your destiny
• Unlocking the mind and your potential

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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One of our responsibilities as a triathlete and a human is to figure out things that work best for us. Stress affects us all differently and one way to deal with it is to not take ourselves so seriously. Life is all about making deposits and withdrawals, where is your energy going? A big part of this sport is believing we belong and nourishing our own box. The minute we get too rigid with ourselves, we’re losing the point. Every great swimmer, cyclist, or runner has their own form and approach. We have to carve our own way and define our own success. How do we get more comfortable in our own skin and the spandex we wear on top of it?

Topics:

• Bi-weekly dose of December therapy
• Humanity forces humans into buckets
• 100 ways to skin a carrot
• Move your body
• Hanging stress is stress is stress
• We have the ultimate control
• This too shall pass
• It’s easy to give advice
• December rules
• Deposits and withdrawals
• Flowing with the universe
• Rigid training
• Operating in the gray
• Be a swimmer, a cyclist and a runner
• What are you great at?
• Belief in yourself
• Looks like they’re not even trying
• Being comfortable in your spandex
• Nourish your own box
• “I don’t know”
• True conviction in who you are

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Modern life is loaded with inputs and sometimes we have to disconnect for our sanity. Today, we take a different perspective on the off-season. How can we get better without directly putting your energy into traditional triathlon activity? If you’re already jacked up about your race next Fall, you are probably running a little too rigid. There’s a time and place to sharpen the tip of the spear and starting now will likely lead to burnout. Give your mind and body some space to refuel with different angles that relate to your overall health and well-being. Relax and get back to your true center.

Topics:

• Feels like a harsh winter
• Training in cold vs. heat
• Distance yourself from the grind
• Time to experiment
• Load management syndrome
• Disconnect and re-energize
• We need space
• Take time away to think freely
• Fend off burnout
• Experimenting in your own mind
• Too Much Input
• It’s all about energy
• Favorite bands with only two good albums
• When it’s forced
• Rigidity eats you up
• Overload and obsession
• Zen and the art of motorcycle maintenance
• Sharpening the tip of the spear
• Connecting non-connecting ideas to triathlon

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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What are the little (but important) things that make us better athletes? Today, we look at how to work at training in a way that makes racing feel “easier.” We talk about going east and west to balance our perpetual north and south movements in triathlon. We get into the efficiency of movement and how to train in ways that make swim, bike, and run “click” in the mind. We talk about natural movement and how “thinking” can slow us down. It is often the little things that make you better than your opponent, and . . . can help make your training much more effective in the long run.

Topics:

• Exertion levels in the cold
• Slow Month Season
• Vests and Ice Running
• North and South vs. East and West
• Efficient movement
• Tightening with age
• Yoga
• Dissipating energy
• Swimming with different strokes
• Where does your pedal stroke fatigue first?
• Creating weaknesses
• Using ALL of our muscles
• Neglecting strength, mobility, and stretching
• Wasting energy
• Making this sport EASIER
• Highlighting deficiencies
• “Thinking” we’re in good shape
• Does it click?
• It sucks to suck at “this”
• Perfect practice makes perfect
• Thinking makes you slow
• The little things that make you better than your opponent
• Do it without thinking
• The 10% rule

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Now is a good time to be thankful you have decided to be active and are able to do the things we do. Swim, bike and run isn’t easy, but it’s a decision to invest in your health with your eye on feeling healthy and strong as long as you can. Today, we look at the challenges of triathlon from a wide lens and talk about the ability to see the big picture of your happiness and healthy journey in life. Staying positive isn’t some gimmick, it has real consequences in the ability to keep moving the right direction and hopefully feeling younger as we get older.

C26 Gear makes a great gift! Use promo code C26XMAS for 15% off at our store: https://c26triathlon.com/shop/

Topics:

• That start of your run feeling
• Do you start up, or downhill?
• You’ve earned your gifts
• If you’re staying the same, you’re improving?
• Feeling younger as you get older
• Decadeathons
• Peter Attia
• Are you increasing your chances to having a better quality of life?
• Don’t ever say these words: Getting old sucks
• Living to 100
• Having the confidence to feel good

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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In a way, this could be titled “small win season” but the trick is figuring out where to best put your energy. We all have weaknesses but identifying them and investing time in the right place is the catch. Today, we look at different ways to make progress so you’re not the same athlete next year as you were this season. Getting better doesn’t always have to be hard. Put your energy in the right place.

Topics:

• What is the Midwest?
• Fun way to break up the off season
• Athlete rebellion
• No man’s land
• Create “identifying weeks”
• Investing time in the right place
• Performance anxiety
• Measuring where you are
• Exploratory training
• We should know our weaknesses
• The most crucial part of training
• Margin for error
• 10k a day in the pool
• Sometimes you’re just gonna be stronger on one side
• High cadence vs. lower cadence and the middle ground
• “I hate Z2 work”
• Keep what’s working ,ditch what’s not
• Deficiencies
• Go hard on what you regret not going hard on every year
• Creating a great habit now
• Everything doesn’t have to be hard
• Small win season

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Are you focused on getting a workout done, or getting better? Today’s cast is largely about swimming, but the technique discussion applies to bike and run, too. It actually applies to everything in life if we’re being honest. We get into creating the wrong form so you know what’s right. We look at how most triathletes training patterns actually make racing harder. We look at ways to build economy and make things feel easier. We talk about having the confidence to work on the rudiments knowing that you’ll be a better athlete in the spring. Slowing down to get better and training to heal.

Topics:

• Rockford 70.3, the city and accommodations
• Cold Arizona swim
• Swimming - force back moves you forward
• Long strokes
• Crossover
• Get your butt in the pool
• Self-correcting
• Body position in water
• Knowing what’s wrong
• Are you focused on getting it done or getting better?
• Chassis vs. horsepower
• Getting more economical
• Appropriate use
• Prepping the chassis
• Confidence to get better
• Thinking about it now so you don’t have to later
• Growth opportunities
• Slow down to get better
• Training to heal

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we open it up to some of our own athletes to ask questions. We get into races that may not live up to the hype, Travel, stress, and exhaustion, sleep, fueling for health, a quality of life perspective, and lowering cortisol levels. We also talk snow shoes, cross country skiing, and when is the appropriate time for Christmas decorations.

Topics -

• Gray blanket season
• What if your race doesn’t live up to the hype?
• The hype train
• Grass is greener
• Christmas trees before Thanksgiving?
• Travel, stress, and mental exhaustion
• Are you trying to get in too much?
• Going easy to get energy
• Serious sleep
• Fueling for health
• A quality of life perspective
• Lowering cortisol
• Doing things right
• When to step away from long course
• What’s your desired outcome?
• Mental and emotional bandwidth
• Show shoes and cross country skiing
• Turkey costumes and drag

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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What was the state of your mind, body and spirit at this time last year? We look at how triathletes can get trapped in a cycle and spend time working on things that don’t move the needle. More “can” be better but we contend being more specific with your time can give you better results. We look at races as a driving force, the simple concept of repetition is the key, and look restraint vs. over reaching. How to get more out of your time and make sure you’re not dealing with the same dilemmas this time next year.

Topics:

• Yellow for the win
• More isn’t always better but it can be
• Can we accept feeling good?
• Train for what fits in your life
• Decision making season
• Races on the calendar as drivers
• Learning every season
• Did I set myself up for failure?
• Stay on top of your maintenance
• Levels of consistency
• Distracted by ego
• Cell phone addicts . . .
• Repetition is the key
• How can I get better on the bike?
• The triathletes hierarchy of experience
• Chassis vs. the engine
• Frequency is king?
• Slow down to do more
• Don’t just do more, be specific
• Restraint vs. overreaching
• Working smart
• Getting more out of your time
• Stacking 6 missed workouts on the weekend

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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In honor of Mike's dad's favorite Ironman pre-race song, "Let's get it started . . . now." No more overthinking. No more premature optimization plans, just go and don't let information overload push something off to tomorrow, or next month. The digital comfort food is slowing down your progress. Get supportive people around you and let it rip in what might honestly be the most important time of the year. Figure things out on the fly. What works for you. What doesn't. Now more wallowing in the past or being afraid of the future. Let's get it started.

Topics:

• Podcasts taking over the media
• More choices and ideas than ever
• Listen to the people you want
• Powerful long-form discusssions
• Did Mike actually give up reading?
• Inappropriate boundaries that hold us back
• Digital comfort food
• Immediat action
• Just get started
• Power support
• What if we had interventions for the lazy?
• Reaction videos
• Letting go of control
• Being grounded in the moment
• Practice for being in the now
• Depression is in the past
• Anxiety is in the future
• Transcend and include
• It's better to figure out training when your training
• When your urge is to do nothing

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Are you willing to let go and leave your comfort zone? Today, we start by talking about Cam Wurf’s perspective on endurance sports and life and it takes us into an interesting discussion about “being game” to try new things. We’re seeing more athlete “going for it” with their adventures and we love it. We get into staying grounded, but taking chances. We look at building confidence by seeing speed. We talk about why Zone 2 is the ultimate mystery but key to endurance sports. And why Mike is taking a break from reading.

Topics:

• Being grounded
• Ironman Florida
• Cam Wurf’s perspective on life and endurance sports
• Cameron Hanes
• Giving up things that waste our time
• Finding fun within the challenge
• Are you game or too cautious?
• Building confidence by seeing speed
• Meditation, yoga as they relate to Z2
• Getting rid of that brittle feeling
• Creating experiences
• The lure of C26 team events
• More 50 and 100ks on the books
• Use your body
• Creating resilience
• Tough life and experiences

Get C26 Gear: https://c26triathlon.com/preorder/-c169759535

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We start talking about candy and ketones and it kinda goes on from there.

www.c26triathlon.com

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What a race from Patrick Lange. Today, we look at how KONA unfolded and why, after all these years, it still comes down to the run . . . and maybe the swim? It's incredible to think that Lange may have strategically pulled back on the bike with a 4:06, but it definitely makes you want to look at the little things and how important they are in racing. Speed kills in shorter racing, but at the Ironman distance, mistakes can pile up. Making good decisions in your race (and training) often trumps technology, but it's all so tempting. Today, we get into many aspects of Ironman training and racing with a food for thought discussion.

Topics:

• Execution for the win
• The incredible Patrick Lange
• Ditlev's grit
• Blummenfelt's struggles
• The amazing Cam Wurf (and Matt Hanson)
• Rudy von Berg, Sam Laidlow
• The swim course record
• The most underrated triathlete
• All the new methods, but . . .
• Mistakes take you out of the race
• Mental games
• Was a good chunk of the field over-raced?
• Pro triathlete's schedules
• Do some of us do too much?
• The temptation of the tech short cut
• One hit wonders, golf clubs, the Boston Red Sox and more

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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The Triathlete’s Christmas is upon us… Who will stand on top of the podium at the Ironman World Championships? Despite being a little later in the year, it looks like it will be hot on the course. How will that play into the race? We go through some potential race strategies, talk about the favorites, and a few dark horse candidates for the podium. In the end we give our pics.

Topics:

• 808 History
• Hawaii Weather
• The swim - can it now be lose it or win it?
• Will they hammer the swim?
• Bike power
• How aggressive will they be on the bike?
• Drop the fast runners?
• Who can come out in a swim pack ahead of their typical swim?
• Energy savings but faster in the water
• Mike and Robbie’s podium predictions

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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There’s not much worse than starting each year from scratch with rusty joints and bones, so today we look at some strategies to get the most out of your “off-season” training. Many may seem non-traditional, but the biggest key is to enjoy what you’re doing and stay in the fitness ballpark. We get into flex months, the reality of too much intensity, spending time working on things that will matter the most next year and slowing down degradation of fitness. The long game is life, so be all in on your health.

Topics:

• T-100
• KONA broadcast
• NASCAR
• Winter hybernation
• "What ya runnin from, boy?"
• Exciting and consistent
• Staying in the ballpark
• Most important thing: enjoying what you’re doing
• 12 months of intensity . . .
• Falling in the triathlete’s cycle
• Flex month after your biggest race
• The focus is the hardest part
• Mental and emotional tolls
• Maintaining ballpark fitness
• Actions speak louder than words
• Weekend rebellion
• Slowing down degradation of fitness
• Stopping regression
• Priming the engine
• Do something simple first
• Your body craves activity
• The long game is life
• All in on health and longevity

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we tackle a thought provoking question. What’s harder, an Ironman or a stand alone marathon? Within this question are a lot of interesting thoughts about becoming a stronger endurance athlete. We compare the body blow mentality of doing and Ironman vs. the more intense effort it takes to do a marathon. We ask if most people really “race” an Ironman or survive? We look at the pain and pounding of a marathon. Levels of soreness vs. overall fatigue. Are we talking about the training input it takes to do either? Are we talking about just getting it done or racing? Are they two completely different sports?

Topics:

• Early morning running
• Intervals, hill repeats, and Z1-Z2
• Are most people way overtrained?
• Chasing a pace
• How much more running do we do for a marathon?
• Are you racing or surviving?
• Optimal marathon vs. Ironman pace in the run
• When does your body reject the speed?
• People to pace off of
• Crowds
• When people are shocked by their marathon pace
• 1 mile sprint vs. a 5k
• Do you need to do a marathon while training for Ironman?

• Top marathoners vs. Top Ironman athletes

• Lot’s of food for thought

• The answer doesn’t really matter

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Listeners drive today’s topics, including the highly debated topic of weight training.

We also take a deep look at the swim and discuss whether it’s worth working overtime to save a couple minutes. Also, how do you keep motivated and inspired when something like injury takes you away from triathlon. Should you bilateral breathe in the swim? The best ways to work strength training into your swim, bike, run training.

Topics:

• Fall weather
• Is the extra work worth saving 2 to 3 minutes in a swim?
• Crashed bike, what now?
• How do you keep going?
• Using triathlon to figure out who you are
• I’m not a triathlete, I’m a person who challenges myself and does hard things
• Bilateral breathing worth the time?
• Finding your best swim stroke
• Adult onset swimming
• Q4 the time to focus on weight training?
• Replacement or compliment
• Core work?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Sometimes we talk with each other in a way to figure things out. Today, we dive into staying in the game, being in the moment, and living a life of experiences. We talk about letting outcomes ruin great journeys. We look at moving through things that give us fear. We get into shifting perspective on races that didn’t quite go our way. We look at how being in person is so much different than an experience on a screen. It’s so easy to fall into a comfort trap and it rarely gives us satisfaction. What will you regret if you don’t try it? It’s easy to think about a vacation or a big race all the time, but don’t miss what’s happening right now.

Topics:

• Letting outcomes ruin great journeys
• Is this even real?
• How much we avoid
• Talking yourself out of something you want to do
• Being there is way different
• There are no wrong or right answers, there only is what is
• Choosing comfort
• Not learning for yourself
• Moving through what gives you fear
• Age group finish placement
• We have to shift our perspectives on accomplishments
• We’re all flawed, quit putting so much pressure on yourself
• Sometimes we don’t have the brain power
• What will you regret?
• Comfort crisis
• Looking forward to a vacation all year long
• Dopamine Nation

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We talk the best Z1 and Z2 ratios for the off season. We look at Training for unique races like the Triple T. We get into the best ways to attack ultra run training. We talk the loss of swim feel and the way to get back in the groove. Losing weight for performance or health? Time to upgrade your bike? Prepping for cold water swims. How to learn from under performing in your race. Plus a little MLB and Pete Rose.

Topics:

• • Z and Z2 training ratios for off season
  • Finding a love of Z2
  • Is Z2 boring or just hard?
  • Figure out your zones
  • Tabata style workouts for long course racing
  • Z2 Ramps
  • Triple T - Train to be fatigue resistant
  • Why is it so hard to pick up swimming after a break?
  • Feel for the water, the pedals, and the ground
  • How much should heavier athletes work on losing weight for racing?
  • Hungry or thirsty?
  • Not “trying” to lose weight
  • Bike upgrade time??
  • 90k trail race training volume
  • How to be ready for a cold water swim
  • Dealing with under achieving in your race
  • Blow ups as unreal expectations

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Now is the time to look deep inside and figure out where you want to go, what makes you happy, and how to find love of the process. We look at the post season mindset and investigate how what we learned can be a catalyst going forward. What do we really need to work on? Strength, endurance, overall health, attitude, our why? We also talk about how just sticking around and staying in the ballpark can make you a completely different athlete next season. We are often too deep in the inertia to realize how far we’ve come and how this sport and training has made us stronger and healthier people. It’s a time to reflect, appreciate, and keep moving forward.

Topics:

• We failed in our Chart predictions
• “I swear I’m never doing this again.”
• Testament to the human spirit
• Ironman finishin lines
• The red carpet feeling
• Post Ironman mindset
• Going out into the wilderness that is an Ironman
• Post race roller coaster
• The best way to having a short build
• Starting a new season in the same way but expecting change
• Year round consistency
• Hidden weekend off
• Rejuvenating and refreshing
• When our training plans become outlines and menus with choice
• Don’t try to prove something too soon
• Understand what makes you healthy and don’t live in sickness
• Now is the time to figure your shit out
• No deadline problem solving
• Getting better looks like a lot of different things

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Success and getting better takes the ability to be willing to fail along the way. We can play it safe, but we’re training for Ironman, not SoftMan. On the other hand, it’s just a race and we pay to do this, so let’s take some chances? Have a plan, then a back up plan, and a back up plan for the back up plan. Roll with what’s in front of you. Quitting isn’t an option. But “giving in” on the course is the real demon. What are you going to do when things aren’t going your way? Figure out a solution, or give in? What should you be visualizing fifer a race? Easy and hard are not paces, they are efforts.

Topics:

• The INSIDE scoop on Chattanooga weather for the weekend.
• It’s just a race that we pay to do
• Prepare for the day to be HARD and CHALLENGING no matter the weather.
• Plan A, B, and C
• If something goes wrong, move on
• Giving up vs. Giving In
• Recliners on the race course
• What Mike things made him a worse athlete
• How your watch gets in your head
• SoftMan
• The best athletes know how to pivot
• Creating experience so you can navigate problems
• How to learn in training
• What to visualize before the race
• Controlling your environment?
• When you’re missing the right signals
• The point was to win the Tour de France
• Don’t be afraid to fail
• Easy and Hard are not paces, they’re efforts
• Underperformance do to constant restraint

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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If you thought we would have a big celebration for #800, you are absolutely right! Today, we talk about how doing hard things like triathlon can be fun, even when they’re not on the surface. We look at defeating race anxiety, lowering expectations while still performing well, fr-framing fun and what that means inside a race. We talk about respecting the distance and creating a healthy amount of fear no matter how confident you are. We look at the power in embracing the mystery, finding wins in figuring out the process. We talk about brining solutions and not problems into your life. Raising your mental game, breaking through the comfort zone, different levels of pain tolerance and if what we did was really hard or not. Celebrate 800 podcasts by shifting your perspective.

Topics:

• Ironman vs. 70.3 distance
• Fall Season kick off
• Maryland flooding
• Late season race anxiety builds . . .
• NICE - descents
• Lowered expectations
• “I Just want to have fun”
• Re-Framing fun
• Once you’re in it, you’re in it
• Treat races with respect
• Every session matters
• We all get derailed
• Accepting who you are
• Real race perspective
• Fear
• Overconfidence
• Where are you in the athlete cycle?
• Finding a good trajectory
• Embracing the mystery of triathlon and life
• Raising your mental game
• When you’re alone in a race, there’s no script
• Break your comfort zone
• RPE is different for different athletes
• Pain tolerance
• Was this really “that” hard?
• How can you challenge yourself?
• Where you’re next gear
• Slowing down and being careful

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Want to race better? Master the principles in this podcast.

Today, we look at what’s really important for long course triathlon. The ability to hold form and effort over a long period of time. You can make it rocket science if you want, but the principles are pretty easy. Don’t break down. But how do you get to that point? We talk about how to get there and nail the omnipresent philosophy of: It’s not how fast you go, but how little you slow down.

We look at how fatigue masks fitness, how it’s important to test with fatigue, holding form when you need it most and the the real concept behind being “strong” in triathlon.

Topics:

• 800th podcast all star cast??
• Re capping our favorite podcast guests
• Fueling and fat oxidation
• All this information and people are still as confused as ever
• Fitness, form, and fatigue resistance
• We all like to test fresh, but . . .
• Measuring and training your ability to resist fatigue
• Pros are one thing, but how does it apply to age groupers?
• Closing the gap between fresh and fatigue effort
• Fatigue that shows up in the swim
• Time trials when you’re tired in the pool
• Simplicity - negative split training
• Fatigue masks fitness
• RPE 8-9, the repeat an hour later
• Half marathons in the middle of IM training
• Being consistent with exact training while dealing with life
• Holding form through discomfort
• Your speed is irrelevant if you can’t use it at the end
• VO2 max too high??
• Worried about the wrong things in training
• Age Group obsession over their fresh performances
• Being economically efficient
• Get strong . . . at holding form
• Be physically and emotionally engaged for a long period of time.
• How is your body operating?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Are you too hard on yourself? Today we look at the challenges of consistency and commitment to racing and living free. It’s easy to burn our consistency matches by layering pressure on the daily. There are so many distractions and experts in the world, but ultimately this comes back to us. What works, what doesn’t, and how do we keep moving the right direction. We all have more potential than we think and sometimes it means taking a shot at breaking through your own Roger Banister 4 minute mile wall. Seeing and feeling it for yourself. Pressure is self imposed. Race and live free.

Topics:

• Positive feedback
• Driving good discussions
• So many experts in the world
• What’s right and what’s wrong??
• All athletes have different agendas
• Research proves what it wants to prove
• Tunnel vision
• Distracted by things that don’t work for us
• Transitions in training and life
• Take your time with junk food
• Go easy on yourself
• Addictive nation
• Comfort food
• The rebel inside
• Progress over perfection
• Filling a voice
• Sugar addiction and empty calories
• Behind the 8-Ball
• On being tired
• Changing perspectives on getting sick
• Simplicity as a goal
• Burning commitment and consistency matches
• Pressure to always be better
• Pressure builds for 9 months from now
• Break through your own Roger Bannister wall
• Race demands training

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we give you a little food for thought on day to day nutrition and race fueling. We sort of explore the traditional triathlon thinking process and ask if you’re really doing what’s right for your long term health. We get into how to think about what’s working and how to recognize what’s not. On some levels it’s complex, but it can be really simple if you start putting yourself first in the equation. We talk about fitness over nutrition and how to build your body for long distance triathlon. We get into glycogen, fat oxidation, and ask if training your gut is really a logical approach. We look at bonking, periodizing carbs and ask you to think about how you’re fueling and if it really makes sense. The modern diet is filled with synthetic ingredients and proving to be a failure. Are we as performance athletes falling into the same trap?

Topics:

• Critically thinking about your nutrition day to day
• Do you believe something is wonky?
• Nutrition for triathlon
• Not just a triathlete, but a human
• The highest performers are willing to try anything to win
• The difference between an answer and an option
• Fueling for training and racing
• Most things are processed
• Enormous consumption of carbs and sugars
• Inflammation is at the root of most problems
• Glycogen depleted state for pros
• Fat oxidation rates
• Train your gut??
• Fitness over nutrition
• Can you really burn all the calories?
• Are we searching for the wrong answers?
• Sugar crashes
• Training your body to crave more junk
• Bonking - just as much mental?
• Working hard all the time
• Periodizing carbohydrates
• Fat burning machines
• How to be much better on race day
• Heart palpitations
• Telling your body how to work
• Can you explain why you take in the calories you do?
• $8 a Gell to become more inefficient
• Popping pills
• Worshiping at the alter of your nutrition brand

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We go deep into what was Ironman Wisconsin and 70.3 weekend in Madison. C26 had a great showing again with over 40 athletes racing and a 2nd place tri club performance in the 70.3 and 4th in the full. Stay tuned for a deep dive into race fueling.

We talk about why the perfect weather wasn’t exactly perfect. We look at the two loop swim challenges and why it takes more out of you than you think. We get into the bike and the constant need to be engaged. The challenges of the roads, the terrain, and the wind. We get into the bike and the course changes along with why it can sneak up on you. Then, there is an intense discussion bout Ironman Nutrition. We dive into sodium, carbs, sugar, and water and ask the question: Are most of us taking in too much? There are a lot of schools of thought and we explore why so many people have issues with their nutrition on race day. It’s a long one for us, so if you stick around till the end, we’ll be impressed.

Topics:

• A whirlwind of a weekend and huge showing by the team.
• Community is what drives it
• How many people actually raced?
• Volunteers for two days has to be a tough ask
• Is the 70.3 diluting the full, or . . .
• The challenges of a two loop swim
• Was it the perfect conditions??
• Bike course and body blows
• Everything was fine until the wind . . .
• Easing into the day can be tough
• The drain of mental engagement is underrated
• Staying present
• The more you know . . . the less you understand?
• Deep discussion about fueling and hydration
• You need JUST ENOUGH nutrition and not more
• Are we overloading on race day?
• How does your fitness affect fueling?
• Water and sodium
• There must be a reason water is first at the aid stations
• “This isn’t really healthy, but it’s what I do.”
• Are you un-knowingly wrecking your body?
• The emotion of the finish line
• Why do we do this?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Looks like it will be cooling down for the weekend and today Mike and Robbie walk through what that means if you're racing. If you handle the little things well, the weather may just turn out perfect for your needs. But, if you're cold and don't fuel, hydrate correctly, it could be an issue. We go through how to handle the morning swim, including when to put on the wetsuit, we'll take you into transition and out on the bike course with the right clothes. Then we'll look at the run course change along with how what time you finish the bike will make a big difference in how you should address the run.

For more insights on Ironman Wisconsin, please see these interviews with 3 of our coaches who were on the podium last year at Ironman Wisconsin:

Erin Koerner: https://youtu.be/B0VByQ_cTBM CJ Castle: https://youtu.be/gXu32A5-0LA Parker Watt: https://youtu.be/jj5w6RRcp_Q

Topics:

• Wisconsin course preparation
• How the cooler temps will affect your race decisions
• Coach interviews: see above links
• Going from training in heat to a cool race
• Wet and cold out of the swim, what next?
• We're always creating headwind on the bike
• Strategies for the start of the bike
• Watch your extremities: feet, hands, ears
• Don't put on your wetsuit just to stay warm
• The water will be the warmest place
• Tims for staying warm on the bike
• Be careful of getting too cold
• Too much peeing on the bike or run?
• Beward of a fast start on the run
• Core temp
• Muscle damage
• Special needs bags - prep
• How to dress at the Expo to make new friends

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We start with the pros and cons of the new Ironman Chattanooga bike course. We look at whether or not these courses are really that crowded. We talk unorthodox training as a strategy for health and long term enjoyment of the sport. We also look at Ironman branding and our C26 community. We get into the challenges of late and early season races. We talk about finding what you really like and how that can be the fuel. And we get into getting better in the off season. What are the goals, and how do you make them work.

Topics:

• The NEW Ironman Chattanooga Bike course
• Are courses really as crowded as we think?
• On your left . . . and staying in your lane
• Unorthodox training
• Reinventing philosophies as a coach
• What would Rocky do?
• Goal of staying healthy and finding long term enjoyment
• Brand problem when it comes to triathlon
• Breaking traditional training patterns
• What we love about the C26 Community
• The challenges of early and late season races
• Setting off-season goals and hitting them
• Find something you like
• Searching for ways to be excited
• Hyper focus

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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The heat is back but the stress never left and it’s a good reminder. We talk open water swim and your pace and if it’s right and if training in the pool is better than OW. Are you wiped out or just fueling poorly. What happens when you face the Training Peaks Hell Week Council? Are metrics making us lazy? Maybe you just need to open up your legs. The most important variable when it comes to volume and or intensity. Re-testing your run, plus, will Chattanooga have a new bike course? If so, what do you do?

Topics:

• Heat and cortisol
• 2:45 swim pace in OW
• Chattanooga bike course change?
• Run course??
• Training Peaks Hell Week Council
• Wiped out or bad hydration/fueling?
• Carb intake two days ago
• Metrics make us lazy
• Power meter or smart trainer?
• How much is too much
• Opening up the legs
• Fast twitch vs slow twitch
• IM Kansas?
• Coaching or plans?
• Volume and intensity - absorbing is what matters
• When’s a good time to re-test your run

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Focus on the details is very important when it comes to your race, but what are the right details? Today, we get into the “no man’s land” of training. Pre-race planning, effective taper, and post race discoveries. Data can be important, but obsessing over collecting information has nothing to do with racing well. How are you using your data, and better yet, what are the major things you need to nail down before you go on to the minors? What are you going to do if something goes wrong in a race? How can you make this race feel easier? Data is like the ingredients for a recipe, but how you put them together is the most important part.

Topics:

• Trips into town and hoodie weather
• No man’s land of training
• Taper - So easy to lose focus
• Race analysis
• When the race blows up or did it just hurt?
• Information overload
• Collecting data and using it the right way
• Data is like meal ingredients
• When race times stay about the same for you
• Inside the race is a puzzle
• Had a good race, but think it wasn’t?
• Laying an egg when “perfectly” trained
• Good races when not trained
• Get into “nothing to lose mode”
• Race free
• Elite athletes have different lives
• Majoring in the minors
• Race day gets in our heads
• How many of us have perfect races?
• Guessing is not an answer

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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The inaugural IM Louisville 70.3 kicked off with a bang and we have an on location report. We’ll talk about all the expectations and the realities and how they turned this into an even better experience than we predicted. The slow swim, the “fast” bike, and the challenging run. Everything’s on the table including the business acumen of the infamous Love Boutique.

Topics:

• What is “pre-peak?”
• “Think” bars
• Louisville extroverting
• Local Politics and racing
• 5 year contract?
• Going in with low expectations
• Swim fears
• The swim was on all along?
• Swim current “indicators”
• Wetsuit optional a good choice??
• The swim was actually an equalizer
• Headwind in the water
• Even 45 minutes is a long time in the water
• Long transitions and swim could have meant 10 minutes
• When and how to mount your bike
• No turns, speed, and normalized power
• Lots of gearing
• Challenging run
• Aid Stations and volunteers
• 6 podiums for C26
• Overall even rating is . . .
• Athletes like a challenge
• Highlighting areas for you to improve

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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C26 is in Louisville in big numbers and today Coach Robbie joins from the Omni Hotel lobby to talk about the vibe for Louisville 70.3. We talk about the swim potential, bike strategies, and the run challenges. We also talk about how to lead up to your races without getting drained so you can leave it on the course. We’re also joined by C26 Coach, CJ, who is racing Louisville. He gives us his insight into how he’ll be tackling the bike course with HR and Power. We also hear from C26 athlete Brian Snell who just finished Lake Placid and will be doing the swim relay.

Topics:

• On site at Louisville
• 2800+ racers lining up
• What’s going on with the swim??
• Louisville is back in August where it should be
• Temperament of the city having a race back
• How does downtown Louisville look?
• Temperatures look favorable, but . . .
• Elevation profiles
• Fair and challenging course
• C26 Relay Team
• Burnt Buscuits
• Coach CJ interview
• C26 athlete Brian Snell joins the show to talk Ironman Blues
• We only have so many matches
• Tempering your expectations
• Re-charging the battery before you race
• Free dollar bills

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we break down how volume and intensity overlap. Just because something is defined as “easy” doesn’t mean it’s not intense. How do you think about intensity? Do you train in a way to build fatigue resistance and hold form? Some of these thoughts may surprise you.

Topics:

• Shout out to a friend of the podcast
• Volume or intensity?
• Age groupers vs. pros.
• We think of volume as time . . . but . . .
• 2 hours easy vs. 1:30 intensity
• Volume of time or intensity? What’s the difference?
• Fatigue resistance and keeping form
• When you can’t hold form over duration
• Holding Z2 forever
• Breaking up your swim, bike, and run during a race
• Durability with form.

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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A lot of us really complicate things in the water, but today we’re looking at a few “simple” concepts that can really make a difference in your swim speed. We’ll look at how and why to master these techniques and what it will mean for your overall enjoyment of the sport and the swim. These are not drills, they are effective and relatively simple techniques that you must make second nature before you will get faster. We also look at Louisville 70.3 and the panic around water and road conditions.

Topics:

• Louisville 70.3
• Race water quality
• Facebook panic
• Road conditions
• Online swim school
• What we see in swim analysis
• Early vertical forearm
• Breathing
• Tucking chin
• Out of breath?
• Sink to the bottom
• Lungs too full of air?
• Hydrodynamics vs. aerodynamics
• It’s all about the drag
• Going out too fast
• Finding good breathing BEFORE the race
• When drills make no sense
• Firm but not rigid
• The Clock analogy
• Do drills WHILE you’re swimming
• Swim slower and own your form

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Everyone has different life scenarios and it’s up to you to figure out what works best in training. Is it not enough, too much? Why do you think that? Today, we look at carving your own way within the outline. Things to look at as you train for different distances. How to be confident you’ll be ready to perform on race day. We talk about mental bandwidth and stocking tenacity for race day. Looking for flow state, key warm up thoughts, and ways to not leave your race in training.

Topics:

• Why am I doing this?
• Not enough or too much?
• Assuming e should feel bad during Ironman training
• Volume dependent on the race distance?
• Olympic distance training similar to 70.3
• Different life scenarios
• Creatitivity and letting out the athlete
• Enjoying the sessions.
• “I feel like I need . . . “
• Every workout doesn’t have to be crushed
• Athletes needs are different
• Flow state
• “I don’t want to know”
• The loudest tend to be more insecure
• Believe in your training resume
• Leaving your race in training
• Mental bandwidth
• We take the loss - you take the wins
• Shortening the race in your mind
• Trying to figure out what works for YOU
• Warm ups

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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We talk Olympics’ triathlon. We get into the heat. We get into adjusting for the heat. We talk Norwegian method as a strategy or burnout? Adrenaline as your only fuel. Swimming in a pool before a race if the swim is cancelled. Post race recovery food and methods. The goal is not the session. Downward spirals. And your NEED TO KNOWS about Louisville 70.3

Topics:

• Monogetti in the heat
• Elimination of toxins
• Coconuts
• What if your race was pushed back a day?
• Olympics’ Triathlon
• Norwegian method
• Red - Color for RPE
• Hard work, consistency, communication
• Longevity goal: Be in for the long run
• Adrenaline for fuel
• The ease of consumption
• Swim in a pool if IM Swim is cancelled?
• Post race recovery foods and methods
• Adjusting your zones times for heat
• How to keep enthusiasm after a race
• In the run lab
• When we see yellow in TP
• The goal is not the session
• We care about your race . . . and health
• Pom pon megaphone coach
• Downward spirals
• Need to knows about LOUISVILLE 70.3
• How to stay cool

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Great questions from the listeners. We get pretty deep into HR training and testing, along with intensity control and duration. We look at prescription load model, reading HR. Are you getting fitter or just tired? Swimming less for easy swim races?? How much racing is too much or too little? How to keep your head in the game. Typical amount of training hours per distance. How to train year round and stay engaged.

Topics:

• Our Wisconsin Camp
• Great Ironman Training Weekends
• Asterisk by a gold medal?
• Preferred HR testing model
• 180-Age
• 30 Minute test - threshold
• McMilan calculator
• Building Cake and Z2 Training
• When going long is inappropriate
• Intensity control vs. duration
• Training prescription load model
• Practicing getting slower or better?
• Inching up the HR
• Are you fitter or Tired?
• Intensity control and recovery
• Strategies for specific races
• Swim less?
• Swim recovery
• How many races is too much?
• Racing too much or too little?
• How to mix in a sprint or olympic
• Race then run afterwards?
• Keeping your head in the game
• Typical training hours per week for a spring, olympic, half, full
• Training year round and engaged
• Communication with coaches

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Topics:

• C26 Camp in Madison
• Lake Placid, Ohio, Oregon
• Ironman Branding problem?
• 20-30 Hour Weeks
• Extreme results
• The need to be expensive
• Appreciating free time
• Adaptive training
• Using race day as a metric for success
• The process as the success
• Excited to train - invigorated
• Sacrificing a whole season for one day
• When something just ain’t right
• More or less training
• Long rides of 6 hours vs. 4 hours
• We usually love what we’re good at

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Many of us can look at the metrics, but how deep is our understanding? Today, we look at the decorations of triathlon in your training platform. Are you just becoming addicted to new numbers for the sake of it? Are the numbers confusing you more than letting you be your best? Do you really understand how you feel during a given workout? Should you push harder or take the pedal off the gas? Is your FTP right today? Data is helpful but it should have a beautiful connection with the way you feel.

Topics:

• What’s your interpretation of “hard?”
• Slammed racing weekend
• Ebbs and flows of personalities
• Race week is like the Bride and Groom on wedding week
• New to the sport?
• Threshold doesn’t mean your max
• What does it feel like?
• Race blind without a watch
• Listen to your body
• RPE
• Heal thyself
• Angry emails . . . wait . . . same with TP comments
• Use your eyes
• Don’t judge a day by the weather or a workout in the first 30 minutes
• “I’m not on pace right now”
• Tour de France by feel?
• Race day is an empty basket
• The best super computer is you
• Building the effort skin
• I “had it”
• TP Metrics as decorations
• Addicted to overtraining

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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How do you think about training? Are you going for race times or truly working on things that will make you better? Today, we look at different mindsets and how to not get trapped in training paces and performances. We look at the full forest of a race and how you can have a more objective view of your training, your progress, and future racing success. Long swim sets, noodle arms, tire pressure, arm fatigue resistance, inputs for the best days. So many athletes are naive or in denial. Get a clear picture of what’s making you better and how to judge your performances with the big picture in mind.

Topics:

• Big race week
• “What do you think about doing this?”
• Recon on a course
• Designing the attack
• Not riding the course before?
• More hesitant on training rides
• Training slower
• Tire pressure
• Arm fitness and fatigue resistance
• Can’t old aero
• The Bodh’s overall experience
• Experimenting
• Road conditions
• Total body preparation
• Long swim sets and noodle arms
• When to ride aero and when not to
• Starting with or against the wind
• Training to learn
• False positives in training
• F*k up your training on purpose
• What is truly a pass or fail?
• Inputs: which ones are important
• Changing your inputs
• If you’ve done it, you can do it again
• Naive or in denial?
• Solid and appropriate training is the best solution

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Yesterday, the two greatest riders in the world charged toward the finish line in Stage 11 of the Tour de France with completely different styles. Today, we look at both approaches and use it as an analogy for how you can go about your training and racing. There’s no one right answer for this sport, and we can all get better by taking little pieces here and there. You don’t have to be someone you’re not, but we can all benefit from understanding who that is and what our weaknesses are. Are you racing strategically with science and data or are you racing by effort for the goosebumps?

***Stay tuned at the end for an interview with our C26 Coach Chuck Knuth. Bio below.

Topics:

• Episode 800 party?
• Tour de France talk
• The leaders
• You gotta be you
• Taking someone’s strategy and making it your own
• Being in the gray
• Making f*ck ups more purposeful
• Happy, content, objective
• Trying to be someone you’re not
• You are the placebo - Aaron Rogers
• People have different flow states
• “Mostly” do what you love
• Effort and goosebumps
• Learn to dislike things a little less
• Mentality and taste buds change
• When we don’t know shit

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

** C26 Coach Chuck Knuth's Bio

Growing up, Coach Chuck had an intense fear of water that prevented him from swimming in deep water. At 15, he flipped an old 10-speed bike and knocked out a few of his teeth. Clearly, he was destined to become a triathlete.

Despite that oh-so-promising start, he is today an athlete, a fan, and a mentor who is obsessed with this sport. His tally (which is probably already outdated) includes 13 full Ironmans, nine 70.3s, countless olympic- and sprint-distance races, and no fewer than 20 half and full marathons. To top it all off, in 2024, he is lucky enough to race in the Ironman World Championships in Kailua-Kona, Hawaii.

As a coach, every athlete comes with a new puzzle. You and Coach Chuck will work together to create the approach that works best for you and gets you to your goal. Not every workout can be a home run, but at the same time, not all bad ones are strikeouts. He’ll be your loudest cheerleader and the person who pushes you to challenge yourself, but he’s also the first to be realistic about the process.

When he’s not training or racing, you’ll find him traveling with his wife, Amanda; relaxing at home with their dog; rebuilding and tinkering on cars; or working toward his next big goal: getting his pilot’s license.

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Today we look how to get effective volume and why recovery should be an instrumental part of everything you do. We look at why it’s important to be aware of how and when you workout. We look at falling in love with the weather, good and bad. We talk about why summer can be the best time for base training. We look at making swim, bike and run EASIER. We talk about the Tour de France gravel stage and the importance of the day off. Spacing out your sessions and making sure you have enough fuel for your workouts.

Topics:

• Digging a hole to go nowhere
• Spacing volume
• The weather is what it is
• Year round structure and support
• The goal: always be fitter and faster
• Best time of year for base training?
• Using time and duration as EXPERIENCE
• How to embrace weather extremes
• The body is usually trying to warm up or cool down
• Using workouts to learn
• Spacing out sessions
• Sometimes sleeping better is the best training
• Triathletes as masochists
• It’s not fun to beat yourself down
• Food and Fuel and ability to do more
• Gravel stage of the Tour de France
• Hammered in training . . . hammered in life
• Too much intensity
• Building your ability to recover
• Paying attention to when and how you workout
• Take time to peel back the layers
• Avg. power and normalized
• Training can be energizing and/or draining
• You need breaks

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Topics:

• Do you know in your heart it’s the right thing?
• Challenging our listeners
• Being proud of yourself
• Keep showing up
• Make one clear goal
• The joy of the work
• The perils of comparison
• Podium from the chin down
• Back of the pack from the chin up
• Not many “ups”
• Can you reflect on the good things?
• Only commenting on the bad days
• Easy needs to be easy, hard needs to be hard
• Never satisfied
• Be grateful
• The freedom to be free
• That workout sucked (race microcosm)
• Mark Allen training
• It’s easy to get lost in the process
• Chasing the race
• Racing free
• It’s about listening, not ignoring
• Turn the page (don’t think about it)
• Don’t take everything so seriously

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Topics:

• Predicting your race
• Detached from expectations
• Taking a week away from podcast for Triathlon Camp
• New 70.3 coming close to Mike?
• Typa A Insecure?
• Olympic Trials
• Lack of objectivity
• Why do you think you should be faster?
• Is it more a wish, or want, or hope?
• Tri-calc
• Potential is different than reality
• Reverse engineering goals
• Having a goal you’re not working at
• Irrelevant feelings
• Unchained - Documentary
• Blind survey of Age Groupers vs. Pros
• Want to get faster? Do this …
• Steady wins the race
• Getting better, or faster?
• Adding work we’ve done but not subtracting what we haven’t done
• Hard work and perseverance
• Practicing “getting through it”
• Sprint finishes in the tour
• When all we think about is the icing . . .

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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This one is all about getting more results and enjoyment out of your training. Be creative and make things work. Don't trudge through training tired and uninterested. A little undertrained is always better than being overtrained. Both for the race and your longevity. Do this for the right reasons and find ways to make training GIVE you energy, not take it away. Save the Death March for Race Day.

Topics:

• Your only worry during the heat
• Adapting to life situations
• Saddle pain
• Pool closed
• Traditional training plans
• When riding and swimming are paramount
• Undertrained vs overtrained
• Too much confidence could mean overtraining
• Fitness is fitness
• Don’t be sedentary
• We just sit
• Walk
• You work work work, then we put on the icing
• Gray zone
• Mt. Bike for run supplement
• Death March - Save it for the race
• Flexible on the fkaround

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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***Be sure to stay tuned at the end of the podcast for an interview with C26 Coach, Erin Koerner.

Topics:

• Are you trying too hard
• Swimming harder, but slower
• Coming back from an injury
• Our data is often inaccurate
• Treadmills, wearables, power meters
• Are food labels precise?
• Tracking food macros
• Is the answer really more?
• Over-stimulated
• Low expectations for the win
• Turning a blind eye to potential problems
• Dealing with niggles or pretending they’re not there
• Do more or nothing?
• Doing more is a “during” decision
• Recovery is the magic
• Going to work or doing work?
• Being aware of the effort you put in
• How can we do less to get faster?
• Forcing ourselves into shape
• Wo are we trying to please?
• What are we trying to validate?
• Are we sure this is the answer?
• Shorter training weeks
• Scheduled life for less stress

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Coach Erin - Bio - https://c26triathlon.com/about/coaches/erin-koerner/

Coach Erin is a full-time paramedic. Currently, she works for Southern Ozaukee Fire Department and Milwaukee Area Technical College where she is in charge of the Milwaukee Fire Department Cadet Paramedic Program. She has a Masters Degree in Domestic Terrorism and spent a few years living in Kuwait working for the government, which was a life changing experience!

She got into triathlons a few years after graduating from University of Wisconsin Stevens Point where she ran Cross Country and Track and Field. She was one of the few who thought, the longer the race the better! She ran a few marathons, qualified for Boston, and then realized she needed a new challenge so tried triathlon. That was 14 years ago! She has been competing on and off since, but has been the most consistent in training and racing since joining C26 in 2019. She enjoys the full Ironman distance the most. As of September 2023, she will have completed her 8th full distance race.

Coach Erin is looking forward to coaching with C26 because she believes as human beings, we are made to accomplish hard things. Showing people they can be gritty, they are capable of doing challenging things, and they are allowed to feel proud is a gift to be involved in. Helping people along this journey and in life is a true gift.

Fun Facts About Coach Erin: She fosters and adopts (foster failure) Great Danes from the Great Dane Rescue of Minnesota and Wisconsin. Currently, she has one pup named Odin, master thief and part terrorist. In her spare time, she spends time in Wisconsin with her family. She has a love for mustard and is in a mustard-of-the-month club. She also enjoys an adventure from time to time and hiked rim-to-rim-to-rim in the Grand Canyon—43 miles with 20,000 feet of elevation gain! It took a long 20 hours, but was incredible!

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Whether it’s a niggle, injury, anxiety, or fear, there’s always a way to spin things in a positive direction. Today, we look at the wide range of challenges triathlon delivers, and offer several solutions for how to make setbacks work in your favor. One of our favorite mantras is, Do Something. Do something that will create momentum, or simply drag you out of your current state of struggle. We also look at ways to remember that you have been doing amazing things. Things that a lot of people won’t attempt. And, how you can use your experience to remind you that anything is possible.

*** Be sure to stay tuned after the main podcast for an interview with one of our coaches, Jeremy Scherer.

Topics:

• Injuries, niggles, anxiety, fear, and overcoming.
• We coach a WIDE range of athletes
• Endurance sports don’t necessarily require a ton of “talent”
• Who can go to the next level?
• Injury or niggles as opportunities
• Old injuries that keep re-surfacing
• Triathlon usually gives you an option
• Getting through fear
• Becoming a different person
• Can’t rush fitness . . . but . . .
• Swimming in cold water
• Overtrained, or under-recovered?
• Sedentary life and “injury”
• Fitness is fitness
• Find something different to do
• 20 Steps to the lake, but . . .
• With age, not slowing down can be getting faster
• Make this enjoyable
• Your geography doesn’t define you
• You are adaptable
• Don’t stop at yellow

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Coach Jeremy’s Bio

https://c26triathlon.com/about/coaches/jeremy-scherer/

Coach Jeremy grew up in Michigan and enjoyed a variety of individual sports. He was on the high school ski team in the winter racing slalom, giant slalom, and Super G, and played golf in the summers. He met his wife, Kim, at Western Michigan University in Kalamazoo, MI. They lived in Michigan, Texas, and Indiana before deciding to head back home to Michigan. Most of his career has been spent in the finance and sales management industry.

Like many triathletes, he signed up for a sprint triathlon at the urging of a friend. As soon as he crossed the finish line, he wanted to sign up for another one and see how much he could improve. He found that he enjoyed the challenge of improving, and looking to go longer. After a decade of racing triathlons (everything from sprint distance to full distance), ultra runs, bike races, and other events, he still relishes the challenge. But more importantly, he finds the friends and “family” he has met along the way to be the best thing about his endurance sports journey.

He and his wife have three very active boys. They are in football, baseball, bowling, and more. During the summer, they like to spend time up north enjoying the lake. He also enjoys reading, listening to podcasts, and getting together with friends and neighbors.

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In the world of Apps and Special Offers, we present . . . cutting through the clutter. We start with the simplicity of the early days of Training Peaks and weave our way through Instagram Ads, Lactate testing, and other crazes and phases. In the end we boil this sport down to something really simple, which we believe can be the difference between true success and/or more mediocrity. Let’s not get ahead of ourselves. Let’s start right where we’re at.

And be sure to stay tuned after the main podcast for an interview with one of our new coaches. Top 10 Finisher at last year's Ironman Wisconsin, Parker Watt. Bio below.

Topics:

• There’s always something. . .
• Early days of Training Peaks
• So much noise
• Turning inward to find the answer
• Distraction and Quick fixes
• Crazes and Phases
• Diet and Nutrition controversy
• Grounding
• Who are you and what are you capable of?
• The amount of apps in Training Peaks
• Perfection . . . the 2nd loop
• Getting ahead of ourselves
• The mental work
• Self critique
• Post Race reality check
• It comes down to old fashioned work
• Accelorators and marketing
• Total body balance

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Parker Watt Bio -

Email: parker@c26triathlon.com

Coach Parker has been competing in endurance sports since 2014 when a friend convinced him to sign up for the 12.5-mile “Swim Around Key West”. He’s been hooked ever since, completing four Ironmans and over ten 70.3s. In addition to swimming competitively through high school, he also has experience coaching youth swimming.

He got into triathlons as a way to live a physically and mentally healthier lifestyle, and he loves the supportive nature of the tri community. He’s passionate about using his experiences to help others navigate a challenging, but very rewarding, sport.

Coach Parker lives in Salt Lake City, has two dogs, and loves to get out into the mountains to relax and hike in his free time. He also loves to travel and is always researching the next national park, city or beach to visit.

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Are you throwing in the towel right before a big breakthrough? Today, we cast based on a quote, "The magic you're looking gor is in the work you're avoiding." We look at the concept behind patient training, and what breakthroughs look like. We talk about race expectations and how they should rarely, if ever, be the main goal. This is about enjoying the process and being in the moment with training and your life. What do you do when no one is looking?

Stay tuned after the main podcast for an interview with one of our awesome coaches, Nikki Leo. Her bio is here, or below.

Topics:

• “The magic you’re looking for is in the work you’re avoiding”
• Big Johnson and Ron Jon
• Burnout - Stress
• Finishers - Starters
• Breakthroughs
• Accomplishing something you’re afraid of
• The cycle of change
• Just when it gets the toughest, you’re probably ready
• Progress is achieved with patience
• If you can’t enjoy the process, you’re f**ked
• Patience equals being in the moment
• Racing expectations
• What do you do when no one is looking?
• Is your momentum good or bad?

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Nikki Leo, Bio:

Coach Nicki has been a part of C26 since November 2019. Like many, she found this amazing team through the Crushing Iron Podcast, and her life in sport has never been the same. Though she coaches and has an educational background in endurance sports, she still utilizes a coach for herself. Utilizing a coach offers an athlete the opportunity to share their journey and goals, and it gives them someone to celebrate victories as well as understand the defeats.

She was born and raised in Missouri, though she has spent most of her adult life traveling for school and finally settling in Colorado for the last 25 years. She lives just outside the mecca of triathlon, Boulder, and enjoys the accessibility of sport on a daily basis: great trails, abundance of race venues, and daily pro athlete sightings.

Coach Nicki started triathlon in the year 2000, competing in sprint and Olympic distance events, eventually moving up to her first full in 2002. However, she was hit by a car while cycling and didn’t compete again until 2011. Since then, she has completed 17 full Ironmans (including qualifying and participating in World Championships in Kona), over 50 70.3 Ironmans, and various single sport activities. Since finding C26, her mantra has been to try anything that scares her…physically, emotionally, or a combo of both…because she can…because she wants to be braver with her life.

By day, she runs an employee wellness program and onsite medical clinic for city employees and their family members. Working in the benefits world has given her a wealth of knowledge about a variety of health topics. Her education includes a degree in Cardiac Nursing, a Master’s in Exercise Physiology and Business Administration, and a Doctorate in Exercise Physiology with emphasis on Health Education. She is an endurance sport nerd—following in any way she can—to better understand and just have a ton of useless information at hand for conversation at C26 camps.

Family is very important to her: She has been married to her husband, Will, for 20 years and they have a 16 year-old (adopted son from Guatemala) named Dominic. She is also a huge advocate for the following causes: mental health and addiction, cancer (she is a 3-time cancer survivor), and animals.

As your coach, she can offer you this: Her passion for sport and her devoted attention in making you the best HUMAN you can be…and when sport fits in there, that is even better! She believes in a holistic approach when developing an athlete, looking at all factors in your life that can help you succeed and reach your goals. So, let’s do this…together.

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Today we look at how workouts weave together with soothing, straining, and stressful sessions. The C26 Triple S!

This one is great for all athletes and at the center of how to be consistent, improve, and not go through life shelled. Stress on the body is definitely the way to get better, but if you're not recovering, or understanding the concept/difference between strain and stress, you will eventually end up in trouble.

Patience is a great asset on the race course and it is a learned practice in training. When you should go hard and when you should pull back are key factors in getting better, and frankly, feeling good in your life.

***Be sure to stick around at the end of this podcast for an interview with CJ Castle, one of our new coaches. Bio Below.

Topics:

• Soothing, Straning, Stressful
• The Purpose of Endurance sports
• Do you find it boring?
• Going harder on recovery rides?
• Patience is an asset in racing
• Interview with CJ Castle one of our new coaches
• Less work, but harder?
• Stress the body, then recover
• When a 2K easy swim is like a day off
• Soothing runs, straining runs, stressful runs
• How temperature turns straining into stressful
• The legs just wanted to go today, coach!
• Going to the well equals stressful
• Don't you want to feel good?
• Tendency to PROVE that you've got it
• The concept of consequence
• Soothing Days to Get back to normal
• The body always gives signs
• Expectations cause lack of wisdom
• Adapt, adjust, soothe
• Feeling awesome after a few days off vs. feeling "good"
• Never miss a workout?
• Even distribution
• Grinder vs. a Home Run hitter
• Small Ball
• Quality sessions
• You gotta make your own edits
• Shorter tapers
• Keeping tension in the legs
• When is the hay REALLY in the barn?

Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

CJ Castle - C26 Coach Bio

Coach C.J. has been racing and coaching triathlon and endurance sports for over 25 years. He spent close to a decade racing professionally, and has been coaching both at the university level and individually throughout his adult life. Following retirement from elite-level racing, he returned to graduate school earning a M.S. in exercise physiology, and continued to evolve both his knowledge of athletes and coaching, thus further developing his ability to help others reach their goals.

As he balances being a husband, father of four, career professional, and his love of competition, triathlon and endurance sports remain a cornerstone in his life.

C.J. is passionate about fitness as a lifestyle, and believes that every athlete’s personal journey toward their goals should enrich their lives. His experience has given him a unique understanding of how to balance the stresses of everyday life, family, career, and extracurricular commitments, with progress, health, happiness, and achievement of one’s goals. While he believes that the general path toward an endurance lifestyle is similar for everyone, he also believes each individual’s journey is highly specific. Through open communication, trust, and a cooperative relationship, he relies on a strategy of prescribing the most effective training at the right time for each athlete to reach their goals, while not having to sacrifice the other loves in their life.

While the 70.3 and Ironman distance hold a special place in his heart, he also races and has unique experience in events including Xterra, mountain bike endurance racing, mountain bike stage racing, running events of all distances, and many others. He has been fortunate to have the opportunity to help guide athletes of all levels (first timers, professionals, collegiate athletes, collegiate champions, and world championship qualifiers) to achieve their goals.

He believes that fitness helps us to be happier, healthier, and enriches our lives. C.J. looks forward to the opportunity to chat with you about your personal journey.

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Whether we’re a front pack, middle pack, or back of the pack athlete, we can all learn from each other. Today we look at the different ways to think about racing based on your experience. We dig back into finding satisfaction in your training, re-cultivating your “why” and what it takes to break free from your current pack, or even get over the hump for your goals. Do we take things for granted? Recalibrate our desires? Can we find satisfaction in creating a little pain? Racing usually comes back to the simple things. We’ll go through the steps to own your journey and your next race.

Topics:

• Our favorite podcast guests
• Top ten finisher and last ten finisher
• Different backgrounds
• Margins for error
• Front pack, middle pack, back pack
• What are you trying to achieve?
• Some people don’t even want to race
• You have to understand yourself first
• When objectivity is behind reality
• Own your journey and race
• Are you really giving your most?
• Wrapped up in time and placement
• Middle of the pack athletes and no man’s land
• Don’t forget where you came from
• Ability to be proud of what you’ve done
• Define your why again
• Losing the ability to power through mentally
• Spending your life in a doorway?
• Being special from the chin up
• Finding satisfaction in a little pain
• Make things feel easy

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today we dovetail off Chattanooga 70.3 and Moro Bay. We start by talking about swimming and how it should not be taken lightly. We ask if shortening the swim cut off would make people train harder to be stronger swimmers? We also talk about bike congestion and if it’s really that bad or many people just aren’t prepared with their bike handling. This is really about putting yourself in race situations before you get to the race. Are you training enough in open water? Working on your bike handling? Taking the harder way home with hills, etc? How do you get your body ready for Race Speed.

Topics:

• Camp packed leisure activity
• Moro Bay - Tough swim
• The swim cut off too long?
• Taking the swim seriously
• Was it the conditions or your fitness?
• Avoiding going back to the scene of the crime
• Massive fear in the water
• The swim will be hard
• Bike comfort
• Crowded bike course. Nervous?
• Getting used to game (race) speed
• Wind, bikes, crowds
• Expose yourself to the uncomfortable
• Train for strength and speed
• Create your own pressure
• Take the hard way home
• It takes effort
• How much open water swimming each week?
• Outside vs. Inside

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Today, we look at energy breakdowns for your swim, bike, and run. We also get into how to handle A, B, and C races. Are they really different? Are you setting goals for today or down the road? We also look at A, B, and C goals for each individual race. Do you want to see how much you can push the bike and still run? Swim hard or reel it in? How do you keep going on the bike. Self-talk, toughness, and nutrition. Can you put yourself in objective space? Are you ready to dig deep, or find in-race recovery points? What’s your your ceiling for discomfort on race day?

Topics:

• Join Our Email list and get a free swimming PDF at C26triathlon.com
• Ironman Facebook group panic
• Setting your race strategy
• Building a checklist
• Goals: Time or performance?
• What’s the goal for today?
• A, B, and C Races
• How much energy do you use on each portion?
• A, B, and C Goals for the day
• If you feel good, take what you got
• Don’t fold, figure something out
• The performance spectrum
• How long can you go without imploding?
• Experimenting with nutrition
• Practicing toughness
• The goal is to gain information
• Testing or body of work?
• Cramping and bonking . . . is it really sodium?
• What’s your ceiling of discomfort in the swim, bike and run?
• Ending on a good note
• If a race feels easy . . . .

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Note: This is a repost and may talk about us living in Chattanooga and being at the race. Both are not accurate. The information about the course is, though! Enjoy and best of luck racing.

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.

This cast is from 2021.

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 know where your effort level is
• Aid station chaos and why you may want to carry
• First big hill out of T2
• Rolling hot roads
• Greenway thoughts
• Bridge number one
• Pedestrian bridge
• When to Let it Rip on the run

Mike Tarrolly - Mike@C26Triathlon.com

Robbie Bruce - Robbie@C26Triathlon.com

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Today we give you all the secrets to more enjoyable training, which will obviously transfer into better racing . . . and maybe even a happier life.

Are you going about your training in the right places with the right approach?

Topics:

• Summer is here . . .
• Finding routes you enjoy
• Having great training options
• It’s hard to get burned out
• Finding a groove that works for you
• Refusing to run or ride inside
• Knowing what works
• The wind
• Power meters and FTP tests
• The pool vs. a lake
• Watts inside vs. Out
• Cycling outside is a total mental shift
• Running outside vs. treadmill
• Training routes that check the boxes
• Spontaneity and adventure
• Going with what feels right
• Figuring things out through experience
• Pro racing vs. amateur racing
• Feeling younger as you get older
• You’re either hurt or getting better
• Running shoe talk - Newton’s, K Swiss
• Over seeking comfort

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Lots of talk about open water including, how comfort, how to approach workouts, and length of stroke. More discussion about the feel for water today, and a sidebar into the feel for the bike and run. How often should you use the pull buoy? What about paddles? How to breathe right and fix dead spots in your stroke.

Topics:

• Weather and running and emotions
• Open Water Training
• Integrity of swim workouts in open water
• Comfort in Open Water
• Smaller hands and feel for the water
• Counting strokes
• Timing of turning your head to breathe
• Feeling with your wrist
• Pauses and dead spots
• How to breathe
• Sighting as part of your stroke
• Weight training for swimming
• How often should you use a pull buoy??
• Paddles/pull buoy/mixed with all out 50s
• Plain old genetics
• Find the optimum stroke for your body type
• Feel for the water, bike, and run

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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Are you struggling to get faster despite thinking your form is correct? Are you an adult onset swimmer that just can’t seem to solve the riddle? This podcast is for you. We go deep into being a stronger, faster, and more relaxed swimmer. We talk about the things you should actually be doing vs. spending your time on drills you don’t understand. Swimming is about connecting your mind to the action of the stroke. Today we look at ways you can truly get better by focusing on what works and not spending time overthinking.

Topics:

• Setting a tone for the day
• There’s no excuse not to get better
• Doing everything right, but not getting faster
• Adult athletes
• Good drummers (an swimmers) don’t think too much
• Don’t fight the water
• Stop trying to change everything
• Get better at what you’re doing right
• We can see you thinking
• What’s your swim age?
• Early development
• Wiring first the first time
• Can’t seem to get a feel for the water
• Fist drill, skulling, doggy paddle
• Slow down to feel the water
• Feel for water is an enigma
• Finding speeds in the water
• Limb swimmers
• Slip and path of the least resistance
• Bilateral Breathing
• Swimming with a band
• Strides in the water
• Disjointed vs. Fluid

Coaching Inquiries:

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check Out Our Coaching Roster: https://c26triathlon.com/about/coaches/

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Today we dive into Iroman Texas 2024. We get into the race venue, the conditions, etc, but largely talk about Coach Robbie's decision not to start.

Topics:

Ironman Texas Venue Mike's Trip Robbie Talks about his experience Taper/Pre-Race What's been hard/frustrating Race frequency Race pressure vs. nerves When we're focused on performance Perfectionism Comfort in our own skin

Contact:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

c26triathlon.com

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This is a re-post of another of our favorite episodes/concepts.

Off a great, but tough weekend at Run Camp, we reflect on how and when to push and why it’s important to have fun in your life and training. We talk about your big race is “Just One Day” and how it’s better to be undertrained than burned out. Also, the little signs in your training will let you know you’re ready before you race. We look at burning physical and emotional matches, finding your pain threshold in each sport and when are the right times to dig deep. You’re the main character and author, it’s up to you to find more fun.

Topics:

• Relaxation
• The “Watts Game”
• How we locate the ego inside of us
• How stress impacts your life and training
• Pushing yourself when appropriate
• It’s your responsibility to have fun in life
• We’re in a world of leisure
• Escaping your life
• Venting about training
• Faster, stronger, and on and on and on
• The ability (and right time) to dig deep
• Sometimes we need to go rogue
• Inherent feeling about what we should accomplish in life
• Letting go of limits
• You only have to do it once
• The Hurt Locker
• Undertrained
• You’re the main character and author of your story
• Break through the “I cant’s”
• You should be chomping at the bit on race day
• Burning physical and mental matches
• Fit, fast, and fresh
• What’s your most comfortable level of pain?
• How long can you withstand pain?
• High Pain/Shorter Distance or Lower Pain for longer?
• Understanding your pain level scale
• What’s your training temperment?

Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon

www.crushingiron.com

Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

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This is a re-post of one of our favorite C26 Ironman stories.

This is an Ironman story for Everyone.

If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down.

Topics:

• Why Ironman is different
• Running races vs. Triathlon
• You can’t explain the Finish Line
• What it’s like to spectate Ironman
• What it’s like to coach at an Ironman
• The Race Course Goes Through Its Own Transition
• When the Sun Sets on the Course
• When Your Friend Is Getting Close To Not Making It
• Understanding an Athlete’s Personality as a Coach
• When Ironman is Symbolic of Life
• Out Alone in the Dark
• Sometimes all you need is someone to come by and help
• Understanding the 17 Hour Cut Off
• When You Deserve More Than You May Believe
• When it’s time to talk tough
• When we retreat inside vs. bring people in
• When others remind us who we really are

Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon

www.crushingiron.com

Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

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Are you ready for your hot race? Today we look at physical and mental approaches to staying cool on the race course.

From whether or not to wear a wetsuit to freezing your bottles to pulling back a little on the bike. Once you get too hot, you can’t cool down, unless you stop or walk. We’ll look at ways to keep your core temp down as long as possible. We talk about heat acclimation, huge mistakes, and the best way to use your watts. We also look at the week leading up to the race and some best practices to prep yourself for the weekend.

Topics:

• Rational expectations
• The week of the race
• The biggest mistakes you can make in a hot race
• Plain water vs. electrolytes
• Salt
• Heat acclimation isn’t bullet proof
• You don’t realize how much you sweat on the bike
• How long can you put off being HOT?
• There’ no turning back
• Wetsuit or not?
• How slow can you take the swim?
• Try to get cold in transitions
• Staying cool on the bike
• How to start the run
• Aero helmets and heat
• Heart Rate and feel
• Watts as a brake
• Keep your head cool

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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How do you “get through” tough situations in training? Today, we look at the emotional roller coaster that is triathlon and some of the traps we all fall into, especially when chasing those elusive highs. Do you push harder when you’re struggling, or step back and let the body re-calibrate? What’s the deal with feeling awesome one day, then being ready to quit the sport the next? We look at mood adjustments, burning matches, and seeking highs. We also talk about how to train for situations in races that are usually mental and how to get through them. Are you addicted to feeling the high?

Topics:

• Are you taking in too much fuel?
• Sugar
• Fat Burning
• Boston Marathon
• 17 mile run on Nuun?
• Cake - post ride
• Overtraining - under recovery
• No water?
• What is a bonk?
• Withdrawal mode signals
• Pouring more gas on the fire
• The Middle Way
• Seeking a high
• Struggling with the mundane
• Addicted to Feeling
• When you know you have it
• Biggest training mistakes start here
• Can we dig as deep as we used to?
• Burning a match or is the flame just hot?
• Adjusting your mood on the fly
• We need energy
• Making good decisions.
• Coaching and the 3 headed athlete

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Check out our NEW coaches

We answer a ton of questions today, including a rapid fire ending you won’t want to miss. We get into the challenges of riding with wind. How do you handle tail, head, and cross winds? Is aero always better? What about your grip on the bike . . . why it matters. Do you need more or less rest on your swim sets? Today, we look at WHY you’re taking rest and how much you actually need. Is it better to do long interval sets in the water or short and hard? Can you recover WHILE you’re swimming? Race wheels and wind. What’s the key to racing with different wheels? Looking at how to ride hills and keep your power/effort under control. A lot goes into that. Shifting on hills. How to keep cool in hot races. What about choosing not to wear a wetsuit? Air temp vs. water temp. Plus a whole slew of other questions answered in the rapid fire section.

Topics:

• Are raisins the perfect food?
• Riding with the wind - Tail, Head, Cross
• Is aero always faster?
• Bleeding time on the bike
• Overgripping the bike - Tension
• Swimming Rest - How much and why?
• Heart Rate in the pool
• Fatigued in the swim
• Re-set for swim form
• Can you recover while swimming?
• Long vs short sets/intervals in the pool?
• Race wheels and wind
• Controlling gearing and power on hills
• Smooth, steady and controlled pedaling
• Patience and execution on hills
• When does the bike climb actually start?
• Big ring/small ring panic
• Saying cool in Hot weather
• Wetsuit or no wetsuit?
• Air temp vs. water temp
• 10+ Rapid fire answers

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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The first question set off a great mini-topic for the day. What the new tactics/trends that are pros doing these days that age group athletes can emulate to get faster. The discussion is an important one and centers on arguably the best triathlon coach right now, Dan Lorrange. We also look at the importance of becoming a better bike handler and how it can save your legs. Plus, swimming better when you don't have as much time to swim as you'd like. A little bit on GI issues. And favorite cereal talk.

Topics:

• UConn cements dynasty
• Lionel Sanders
• Taylor Knibb
• You can get better with age
• Pro trend that Age groupers are picking up
• Dan Lorang
• Stop getting so distracted
• Staying the course
• Different people, same plans
• It's about work, not want
• "This is kinda boring"
• Clearer mind in training
• Attached to devices
• The answer is always ... do the work
• Trying to feel better about what we haven't done
• Bike handling
• Saving time with bike skills
• Practicing corner lines
• Swim tatics when you can't swim a lot
• Fartlick swimming?
• Getting lazy with technique
• Pay attention to form
• Gut issues
• Favorite cereals

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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This title is an homage to one of our favorite YouTube channels, you can find it here: Seek Discomfort

The Seek Discomfort crew is always looking for things that intimidate them. Experiences that lead to growth.

And we should do the same within our comfort zone, especially when it comes to conditions. The more you get out into “imperfect” weather, the more you will be at ease when your race day isn’t 70 and partly cloudy. Today, we go through some of our experiences and perspectives on how to build all the pieces in the puzzle. To be mentally strong to pair with your physical fitness.

Racing IS discomfort and the more you expose yourself to it, the more confident you’ll be no matter the conditions.

Do it now, because on race day, you don’t have a choice.

Topics:

• Wind and cold
• Tuning forks and light prisms
• Ben Greenfield
• Selling Mother Nature
• HRV
• Feeling safe and secure and connected
• Are we on a lifelong journey to recreate the feeling of the womb?
• Going through new or tough experiences
• Riding in the hail
• Flipping the discomfort script in our heads
• Racing IS discomfort
• Using extra energy to persevere
• Go into the cold so it doesn’t go into you
• Look for sh*tty weather
• Hills or wind??
• Every race has its challenges
• Being a little scared is healthy
• In a race, you don’t have a choice
• Are you intimidated by speed or going harder?
• Connecting all the pieces over a long season
• Look for ways to fill in the gaps
• What it takes to be consistent
• Final Four predictions

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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The most successful athletes play free and without fear. Today, we look at how you can train and race better when you realize you have nothing to lose. This isn't about taking it for granted, but channeling pressure and anxiety in the right way. It's all energy and the more we can us it in our favor, the better we'll be. We look at the 24 hour rule as it applies to racing and training, having a "walk the plank" mentality, and using your old self as a nemisis. We look at finding solutions over problems, uncovering what missed workouts really tell us, and the ability to be moodless during your race. Find the balance between grit and grace.

Topics:

• NCAA Swim record for the 500
• How fast would the best Ironman relay team be?
• Trainer Tim
• You can do anything one time
• the 24 hour rule
• Walking the Plank
• Channeling anxiety
• Afraid of your opponent (the race)?
• Using your old self as a nemisis
• That feeling you get when you finish
• Happy with your body of work?
• Allen Iverson, Kobe and Mike
• Nothing to lose
• Happy to be there
• Grit coupled with Grace
• Looking yourself in the eye
• Finding solutions, not problems
• What are skipped workouts telling us?
• Mental sludge
• The pitfalls of going by MPH
• The ability to be moodless
• Pre-conceived Decisions

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Triathlon training should be structured, but we're all about keeping the fun alive. Today, we talk about weaving them together to make the process more enjoyable and effective. We put a lot of pressure on ourselves to show up green in Training Peaks, but aren’t a bunch of oranges and yellows better than a week of red? Do we move to change our mood or change our mood to move? There’s a lot of power in having a solid outline and moving a little off script. How to recognize what’s the best decision for today. Is your workout appropriately challenging for your mental and physical state? Who wins, the human or athlete? Plus, Mike’s soup can analogy.

Topics:

• Plunge addiction
• Putting pressure on ourselves
• Racing a ton vs. once or twice a year
• Structure vs. Routine
• Outlines with room to go off script
• Not having a plan is a plan
• What is right for you?
• What is reasonable today?
• Sometimes it’s not doable
• Forcing yourself to learn as you go
• No one likes micro managers
• Soup Can analogy
• Go through a thought process
• Appropriately challenging
• Move before mood or mood before move?
• Human vs. Athlete
• Orange and yellow or a week of red??
• Wallowing in shame and disconnected
• Own your own journey
• Final Four predictions

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Efficiency might be the biggest key to you having a successful race and that all starts in Zone 2. Yes, we know it’s “boring” but today we give you other ways to think about it, specifically as in, why do you not enjoy doing something that is good for you and your health? We talk about teaching the body to burn fat so you’re not so dependent on calories. We look at swimming and why practicing swimming slow is a great exercise. We really boil down Zone 2 in a way that helps understand why it’s the key to great racing. We look into cravings and calories and what they might really be indicating. Zone 2 is about getting and understanding the “feel” for racing, which ultimately isn’t about how fast you go, but how little you slow down. Dive into the big picture and learn to love your Zone 2 work.

Topics:

• Swim Camp Experience
• Simplification of a complicated sport
• Swimming technique
• Everyone looks different in the water
• Do you work on swimming slow?
• When your swim warm up is your fastest pace
• Walking more than 30 minutes . . .
• Run form?
• Diving deep into Zone 2
• Using the Pull Buoy
• Slow and engaged climbing
• Firm but relaxed
• Shaving off 10’s of minutes or seconds?
• Efficiency is King
• Too far or too hard
• The feel, the force, the fast
• Burning fat
• More purpose under the water
• Think more about the final produce (aka race)
• Under fueled or you just ate the wrong stuff?
• Craving sugar or salt
• Topping off the right tank
• Once you get too hot, it’s over
• The point of no return with heat and calories
• Calories equal energy
• How will you spend your calories?
• Most of us are bad spenders

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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(We have C26 Swim School this week, so this is a reposted podcast).

Ever feel the pressure of too much going on? That anxious feeling is getting out of the moment. Today, we look at how that affects training and how we THINK about training. It's easy to get caught up on race day when it's 5 months away, but today is all that matters. Do something. Let it go. And get in touch with your body and the moment.

*** Time is running out to sign up for THE C26 CLUB PROGRAM FOR 2024! Check it out!

Topics:

• Life Keeps Going
• Time to get back to work
• Sore feet
• Wired to go . . . .
• How am I gonna get everything done?
• Feeling defeated
• Hardest thing to do
• Prisoner of the Future
• Flipping the switch
• The things we CAN control
• Attachment to perfection
• Hire someone else to be in control of your life
• What’s your baseline of self-acceptance
• Thought of Quitting
• Raining at the Lab
• Are we good enough?
• Everything is amazing and no one is happy
• Get in tune with your body
• When your training fights itself

• 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 Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon

www.c26triathlon.com

Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

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(With March Madness upon us and C26 Swim School in progress, we thought it was a good time to revisit an old podcast with Zak Showalter and how he started training for Ironman after playing in the Final Four). Sorry about the intro music. haha.

Imagine playing basketball in front of 70,000 people and millions on TV. Today's guest, Zak Showalter, did just that for the University of Wisconsin. His career took him to 2 different Final Fours and four Sweet 16's and now he's tackling Ironman.

He's graduated, stepped away from basketball, and turned his sights on Ironman Wisconsin. Our goal for this podcast was to see how many lessons learned from Zak's days at Wisconsin under Hall of Fame coach Bo Ryan translate into triathlon. As it turned out, a lot of them do.

We start with some of Zak’s endurance background and early training challenges. Then go into how what he learned on the basketball floor can be translated into Ironman training:

• Were you ever into endurance sports before?
• What it's like hanging out with Packer's QB Aaron Rodgers
• What it was like to work with Michael Jordan’s strength coach
• When he decided he wanted to do an Ironman
• How he deals with Winter training in Wisconsin
• What's it like going from a high exposure team sport to an isolated training world?
• A coach’s message “Play hard, play smart, play together, and have fun.”

Race like you train - Zak tells us how what he learned from the daily grind of college basketball practice and how he thinks it can be applied to triathlon training and best set him up for the race.

Ups and Downs - How to stay level headed and on the same path when faced with setbacks of a big loss or the the high of a big win.

Patience - Wisconsin basketball is built on patience, both in execution and sytem. Zak gives us a perspective on how they looked at a long season or career and how the philosophies can apply to Ironman training.

Emotions- He takes us in the locker room before Wisconsin faced off with a 38-0 Kentucky team at the Final Four. How is it possible to stay calm when you’re running out in front of 70,000 people to play a game watched by millions? He gives us a very simple solution.

Diet: How did you guys eat? Was there a big focus on nutrition or were you just kids? Has that changed as you train for Ironman?

Here are a couple videos of Zak in his playing days: - His salute to Aaron Rodgers after hitting a buzzer beater against Florida - High School State Championship Opening Tip Dunk

Zak on Instagram: zshowalter3 Zak on Twitter: @ZShowbball333

Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon

www.crushingiron.com

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(We have C26 Swim School this week, so this is a reposted Podcast and we will not have a booth at Chatt).

We begin with the Swim Start, including when to get there and how to fuel as you position yourself in the massive field of athletes. Then to the “fast but fair” bike course. We break it out by section and look at where to push and when to hold off for your best bike split. Onto the run where it can either be fast or eat your lunch. There’s not much truly flat here, so racing smart, understanding the terrain, and staying cool with a lower HR could make the difference.

Topics:

• Last Minute Larry
• Water Temp
• Swim is long . . . how to handle it
• Swimming with current tips
• What time to expect for your swim
• When you should get in line to start swim
• Chatt has a good Pro Field
• Bike course can be fast . . . but . . .
• First 10 miles
• The stretch on the loop before Andrew’s
• Where to hold back and where to make speed
• Rough road sections . . . be prepared
• Run course can be fast . . . but
• You have about .5 miles before your first hill
• How to deal with early hills.
• Running on the highway with rollers in heat
• The greenway out and back section
• Battery Hill . . . when it really starts
• The drop out onto Veterans bridge
• Where to use the course for speed
• Dealing with the climb on the pedestrian bridge
• The second loop
• The quad buster sections

Buy C26 Gear Here: https://c26triathlon.com/c26-store/

Check out our coaches: https://c26triathlon.com/meet-the-coaches/

Mike Tarrolly: CrushingIron@gmail.com

Robbie Bruce: C26Coach@gmail.com

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(We have the C26 Swim School this week, so this is a reposted podcast).

Today we focus on Ironman Texas strategy, but this podcast is great for anyone racing an Ironman, especially when it’s hot. We always talk about not obsessing about the weather, but when you know it might be hot, it’s smart to prepare. We look at all kinds of hot racing strategies, talk about why Texas is a sneaky challenging course, and why you will want to prepare to suffer. This is a C26 Team race, so be sure to say hi out on the course.

Topics:

• Mushy Open
• Wetsuit legal?
• Swim strategy
• Prepare for a slower swim
• Red to Orange buoy transition
• Spectator’s paradise
• T-1 Concrete
• Bike - windy and flat
• 1st outdoor ride?
• Ice bottles before the swim
• Core temperature
• Cooling on the bike
• Fueling on the bike
• Coming off the bike
• Walking early aid stations
• It’s gonna Hurt
• Tough Love
• Find a mantra

Buy C26 Gear Here: https://c26triathlon.com/c26-store/

Check out our coaches: https://c26triathlon.com/meet-the-coaches/

Mike Tarrolly: CrushingIron@gmail.com

Robbie Bruce: C26Coach@gmail.com

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Are you running on gas or fumes at the end of your races? Today, we take a deep look into how to start the season smart and snowball that into better races as the year goes on. We talk about creating momentum and how to use your first race in a way that will actually teach you something about getting better. We look at heat, wind, dew point, along with why pacing is always your best friend. We talk about how to race from before the swim all the way to the end of the run and why most of us make huge mistakes before we even realize it. We look at why so much of passing on the run is final . . . along with how bad little decisions earl can make for a miserable race. There’s nothing better than finishing a race on your terms. Today, we look at the best strategies to do just that.

Topics:

• Is winter “that bad?”
• Making your strength stronger
• Playing little games in training
• Momentum vs. Complacency
• Do what you love
• Creating momentum
• Perceived fears that aren’t real
• Local endorsements
• Wind, heat, dew point
• Be ready for a pop in the heat
• Gain Fitness without shelling yourself
• Throw expectations out the window?
• What do you want to learn today?
• Using your race to prepare for what’s next
• Allow yourself to figure things out
• We learned: you’re impulsive and can’t pace
• Cold or hot — you have to warm up
• Many people implode in early races
• Pace, pace, pace
• Conditions dictate your race
• Are you passing or are people coming back to you?
• Your placement against the field
• High IQ racing
• Running on Gas or Fumes?
• I got sick of burning on fumes
• Passing on the run is final

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today, we go over important “ah ha” moments in our racing and coaching career. Things that changed the game for us as athletes and coaches. We look at why working on your strength is so important and can set the tone for your training. Also, why we tend to skimp on one of the sports. We talk about understanding effort and pacing and why being obsessed with pace, power, and time can be the worst strategy. Getting a grasp of your all day pace. Knowing when to hold back and when to let it rip. How we learned to grasp the concept of patience and how it pays off. Getting your ego out of the way and listening to your gut.

Topics:

• Did we save the daylight?
• When swimming dictates the process
• Obstacles of getting into the workouts
• When biking dictates the process
• We all have a sport we think we can “skimp” on
• Swimming can gas you
• Feeling like you’re under a microscope
• Not giving a fuck about pace, power, and time
• What’s going to make you better??
• Race your own race
• No one cares
• Pace Addiction
• The Patience Message
• Worry about YOUR body of work
• Beating outside distractions
• Taking MPH off your bike screen
• “This” is what I think I can hold
• Owning your race course
• “Not yet”
• “Now”
• Get ego out of the way and listen to your gut
• It’s someone else’s journey . . . follow your own
• The Lap Button in the pool :)

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today we give you the power to make your own decisions in training. As coaches we think it’s important for athletes to learn through trial and error. As in really learning . . . along with, believing in your gut. We look at an example of someone who was coming off being sick and due for an FTP test. Did they rest, or know deep down that they were ready. Also, we talk about owning how you feel… giving your body a real chance to decide. We talk about how to look for signs of life in workouts. Living to 99 years old with a sharp mind. And the power of combining confidence with vulnerability.

Topics:

• Decision making in training
• A little pro talk
• 99 years old and sharp as a tack
• Are you confident in your decision making?
• Nobody knows better than you
• When we put too much stock in situations
• Life isn’t about spoon feeding
• You’re alone on the course
• Calming down the chatter
• FTP test timing - yes or no?
• Own how you feel
• Looking in the mirror and saying “podium bound”
• When you’re sick, you start treating yourself better
• 2-3 day delay in how you feel
• Belief is important
• Understanding when you feel “on” and “off”
• Looking for signs of life in workouts
• Lowering expectations for better results
• Confidence combined with vulnerability

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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We both felt like we needed attitude adjustments today, so we dove a little deeper. We look at some of the stresses we feel when thinking about our training, races, and life. In other words, figuring things out on our own. Robbie talks about the challenges he’s facing with Ironman Texas and how he’s stepped back and found positive solutions. Mike has another hard talk with himself and gets to the bottom of a few things. We also look at sickness and why we should change our perspective. Also, solving problems and getting out of negative head space. The biggest myth in triathlon. Also, why pacing can affect your outlook on training, and sifting through the complications of too many thoughts in your head.

Topics:

• Figuring things out on your own
• March can be exciting . . .
• Sitting down and sorting out the stressors of our lives
• Too much pressure on your training
• The most powerful word
• The greatest myth in triathlon
• “I feel like I’m behind schedule”
• Helping athletes feel empowered
• Embracing imperfection
• When an athlete feels out of control
• Focus on what can be done
• Peaceful and meditative restoration
• Iron Trac - if it helps!
• When you’re sick/cleansing - you ARE working out
• Last minute presentations as races
• Problem solvers
• Still 51 days?? Yes!
• Take control of what you can
• Is your first thought negative?

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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We had a blast with this one. We start with transition tips, and end with giving you a whole new perspective on how to think about T1 and T2. We also get into the theory behind how to handle missed workouts. Should you make it up, create a hybrid, or just move on? Then we deal with the ever-present topic of how to train in cold weather for early season races that will be much hotter. We look at the argument of fat for fuel vs. carbohydrates and the concept of being metabolically flexible. When is the right time to pull the trigger on a new bike? How do you make sure you keep your tank full in training. And, a new way to approach the swim if you’re someone who has trouble with going out too fast or panic attacks.

Topics:

• Finding the right answers in a sea of triathlon information
• The truth is, there are a lot of different solutions
• Transition tips and tricks
• When the transition is more than just changing clothes
• Transition on the move
• What if you miss a Zone 2 workout?
• Early season racing for people training in cold climates
• Running in the cold
• Wearing your wetsuit in the pool?
• Strength training
• Do you need to look for a new trainer?
• Fat for fuel or carbs?
• Metabolically flexible
• Always keep your tank full
• Heat training
• Pay attention to how you fee
• Start with a walk
• Crank up your metabolism
• When is it worth upgrading to a faster bike?
• Tailspins in the swim
• How to beat panic
• Practicing the panic

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Great questions today, and a call for you to find your racing super power. Is it a good idea to burn your biscuits before you take a relaxing vacation? How is Robbie approaching Ironman Texas and does he get nervous? What’s the best way to improve your run speed? Racing Ironman with your spouse. What do we think of caffeine gels and when’s the best time to use them? Improving swim pace. How much extra should you swim if it’s a weakness? Should you cycle more often? Are your racing others or yourself. Plus, flip turn and race etiquette outside of the IM athlete guide.

Topics:

• Horribly Hilly 100
• Where’s Nick?
• Burn your biscuits before vacation?
• Easter vs Valentines day
• Does Robbie get nervous before Ironman TX?
• Ironman Race Day Etiquette
• Pet peeves
• Best way to improve run speed?
• Form and mobility
• Flip turns
• Racing Ironman with your spouse
• Benefits and detriments to caffeine gels
• Swimming pace improvement.
• 4-5 days in the pool?
• Extra cycling?
• Why the swim is good for everything
• Race YOURSELF well
• You can’t make up missed time, but what CAN you do?
• Identify and use your super powers

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today is about understanding feel, your body, and learning how to “play” within training. The cast was a bit inspired by a new trend in MMA and boxing where they spar but don’t hit each other. They are more in the ring to work on form, footwork, and ensure better recovery. We think triathletes can learn a lesson from that. We talk about the power of stacking volume, understanding how fatigue masks fitness, and why finding a love for training easy is so powerful. We look at how hacks influence our mindset, true behavioral changes, and why many of us tend to lean toward going harder than we should. One of the biggest mistakes athletes make is going to hard on easy days, and going too easy on hard days. Get into a groove and be able to honor how you feel on any given day.

Topics:

• When you’re itching to race
• Bad decisions
• Why “expect?”
• Why we don’t do many interviews
• You can go your own way
• Aqua Joggers rule the world
• Stacking Volume
• Run results over time
• Z1 and Z2 equal “play”
• “Im not a runner”
• Fatigue masks fitness
• Appropriate fatigue
• The great mystery of coaching
• Bad decisions in training
• Aerobic work is where the magic happens
• Hack world
• Not having a plan
• Behavioral changes
• Consistency without thinking about it
• Running under control
• When running form takes over
• Negative split 13 miles on a track?
• Easy on easy days, hard on hard days
• Honor how you feel today

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Doing anything intensely 24/7/365 is difficult. I mean, why do you think Dennis Rodman needed to go to Vegas for a few days right in the middle of a 3-Peat run for the Chicago Bulls? In all seriousness, today is about injecting more fun into your routine. Adventure doesn’t have to be climbing the Alps (although that would certainly qualify), it can be as simple as adding a different route our going as long as you can on the bike this weekend. There’s also lots of opportunity for micro adventure within your daily workouts. What’s going to make you look forward to it? How can you enjoy doing things that come hard to you? As coaches were always looking for happy mediums and a big part of that rests on you. Enjoy our exploration of C26 the Jeopardy Show and Robbie’s potential adventure into the St. Louis Arch!

Topics:

• Heal what ails you
• 24/7 structure breaks
• Gut feelings . . .
• When it’s all about Freedom
• Being huge growth
• “Hey coach, what happened to my swims?”
• Integrity of the workout
• Learning on our own
• The nuances of coaching
• My goal for today is . . .
• Be a dog with its had out the window
• Mike and Robbie’s big adventure
• C26 podcast as Jeopardy?
• Do you not like it because it’s hard?
• High cadence vs. Big Gear
• Listening to our athletes
• Widening your margins
• Finding happy mediums
• You’re not good at it because you don’t do it enough
• You can handle trails

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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We can chase dreams of others, but what works best for you? A lot of musicians say the most powerful note is the one not played, ghost notes. Today, we talk about how to get more out of your training by not leaking energy. We start with some Run Camp highlights and observations then turn into this idea of how we can practice “digging deep” or “finding the extra gear.” It’s all about balancing your energy in life and training. Sometimes we don’t nail it, but it’s important to be aware of those times when less might actually be more. We can take chunks of what other people do and use it for ourselves, but getting trapped in “being like them” instead of who we are can create endlessly unproductive loops. How much energy do we waste on worry and stress for no reason? How many time to we inflict self-punishment for something we feel guilty about? Two wrongs don’t make a right.

Topics:

• Plunging
• Beautiful and Brutal
• Soul Searching
• Emotional runs
• Appreciating your ability
• What can we control on our own?
• Wasting limited energy
• How many hours do we waste in worry?
• Should you be cutting back?
• One simple mission
• How do you breakdown the 100% of your energy bucket?
• Do what you’re supposed to do to be fueled for life
• Are you punishing yourself? Self-sabotage?
• Stop asking for more . . .
• Age Groupers make up 95%
• Don’t try to be a pro
• Two wrongs don’t make a right
• Pick what works for you and create your own recipe
• They always say, don’t meet your idols (or try to be them)
• Worry about your own life
• Wishing for a minor tornado?
• Maximizing potential
• Preparing yourself mentally to dig deeper than you ever have
• Learn to flip the switch when needed
• Hard work Harry
• Perfect Pat

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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This is a RE-POST of episode 421 - We'll be back to regular Tuesday/Thursday when we return from Run Camp. Thanks! Be a part of the C26 Club for 2024.

This is a great guide for RACE RUNNING and how to train for it. We focus on Ironman, but the same holds true for 70.3, Olympics, and Sprints. For one, we want to strengthen our chassis so we don’t have to walk. And, if we don’t handle the swim and bike right, none of this really matters. It’s a pretty deep dive into accumulated fatigue, accumulated fitness, how to know when you’re in good shape, and why bricks and your long runs might be disrupting your progress.

Topics:

• Walk/run vs. Run
• Brick Running Overrated??
• Your body doesn’t care what’s stressing it
• Running is Running
• How to practice running on tired legs
• You don’t get extra points for running off the bike
• *When running off the bike makes sense
• Why you should run before you ride
• Don’t practice bad running form
• Run on the “freshest” legs
• Running off the bike feels weird, but . . .
• Do you focus on Swim/Bike bricks??
• How the swim cascades into your run
• Energy expenditure at Ironman
• What your purpose should be on the swim
• Does your bike feel like a warm up for the run?
• Ironman doesn’t “start” until mile 80 of the bike
• Or . . . Mile 20 of the run.
• “I crushed the bike . . .”
• Bike for Show, Run for Doe

Coaching Inquires:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

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We all like to have goals, but is that goal taking up too much space in your brain? Today, we look at Future Tripping and ways to release anxiety from our daily journey. One of the major goals of training should simply be, not being distracted by things that don’t matter right now. How do we get there on a daily basis? How do we get from not wanting to workout to putting on the shoes? There’s so much power in falling in love with the day to day and minute to minute. Wanting to be perfect or on the podium is a lot of unnecessary weight on our shoulders right now. We are much better off doing the work that is right in front of us and staying on track. Figure out how to make obtaining your goals feel easier, not harder.

Topics:

• Anxiety in training and life
• We have one major goal — not be distracted
• Puxatony Phil
• Sun roofs and Teslas
• Stay out of the future
• Pulling expectations out of thin air
• Planning on “something happening”
• Planning to be perfect
• Top Hats and Podiums
• Do the work in front of you
• Planning or future tripping?
• So much is out of our control
• How do we get to the place where we enjoy the basics?
• Get back in routines
• The last 8 weeks of training
• Exact times or ranges?
• “It takes me a long time to feel loose”
• Fall in love with the day to day
• Rolling with the punches
• Why pile more pressure on yourself?
• Making things easier
• All I am is . . . on track
• The priority is today
• We are what we think and expose ourselves to

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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What are the keys to becoming a better and more efficient cyclist? Today, we look at the diffrent methods of training. We explore quality over quantity and also look at the "gameification" of cycling. We get into the biggest trap people fall into along with a detailed look at what it means to really improve your aerobic threshold. We talk about dialing in your zones and efforts, along with the lowest hanging fruit for most triathletes. Are you doing too much V02 max work? How do you train hard and race easy? We look at the importance of good torque and moving that ceiling. Neuromuscular connectivity along with great workouts to improve it. Big gear training and the power of grinding in a slow cadence. Avoiding knee pain. Learning how to feel out what your body is capable of today. Aerobic efficiency is the name of the game. Thanks for listening!

Topics:

• Negotiating moods in cloudy weather
• The 2024 Club Plan is Now Available!!
• Introducing New Coaches!
• The keys to inside cycling
• Different methodology when it comes to cycling
• Quality over quantity?
• Cycing has become "gameified"
• Are you hammering yourself to death?
• The biggest cycling trap people fall into
• How to stay engaged in hte workout
• Make sure YOUR intensitity is dialed in
• Over-inflated FTP
• What to be doing this time of year
• Understanding Aerobic Threshold
• Too much V02 max work?
• Dialing in zones and efforts
• Are you riding enough?
• Lowest hanging frut for most triathletes
• Train hard - race easy
• Aerobic efficiency is the name of the game
• Efficiency of Torque
• Neuromuscular connectivity
• When slower makes you faster
• Big gear Z2, Z3, Z4
• Hills are king
• Deep cycling muscular strength
• How to balance leg power
• Are you compensating on one side? Check your saddle
• When the knees splay out
• Knee pain?
• The Next Level of Feel
• A coach can't perfectly predict how you will feel
• Learn mistakes on your own
• The work matters
• Let the hills work for you

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Are you performing to your potential or even understand what that means? Today we look into our mental and physical capacities and explore the idea that we ALL likely have “more” potential, but where do we want to put that energy? Today, we challenge ourselves to recall when we were “at our best” and look for reasons why. Success has different definitions to everyone. What sacrifices are you willing to make to be your best at triathlon? Are you trying TOO hard? Not enough? Where’s the sweet spot in all of this? Sometimes we have to get out of our own way and understand that the process is truly the success. Investing ourselves into the journey, knowing we’ve done our best, and accepting the outcome. We can only be someone we’re not for so long. Is it a good result if it’s not healthy?

Topics:

• What we do can be kind of weird
• Living for yourself
• What’s the point of what we’re doing?
• When are/were we at our best?
• Back in the drinking days
• Is it a good result if it’s not healthy?
• How do we find the right key to unlock potential?
• Welcome distractions from life
• Using triathlon as an escape
• Goggins, Jordan, Phelps
• What does it really take?
• Are you trying TOO hard?
• Fake enemies
• Brain buckets
• Get out of your own way
• Train hard, race easy
• Too much focus on the result
• Are the sacrifices you make worth it?

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Great questions today as we start with how to move up from Sprints to your first 70.3. What is a runner’s high and the best way to get it? Deeper look at how to enjoy running more and finding the right mindset to love any of the three sports. Are you paying enough attention to what your body is saying? What about spin bikes for training? How do you go from a 7 hour to a 6 hour bike at Ironman? Is your appetite out of control after workouts? Looking at sugar, coffee, and other stimulants. Caloric deficits. And why doesn’t Mike just dial in his potential and get on the podium?

Topics:

• We were left off the list . . .
• “Taster” tris and building to first 70.3
• Never had a runner’s high?
• Do you have to love all three sports?
• Running too fast too often
• The mindset for loving something you dislike
• Be creative
• It’s in the attitude
• Listen to your body and resistance
• Spin Bikes and Pelotons?
• Steal mind on the trainer
• Going from 7 hours to 6 in Ironman bike
• Most people look for faster ways to progress, but . . .
• My appetite is out of control!
• Are you underfeed?
• Too much sugar?
• Eating immediately after workouts
• Water before gorging
• When eating more is what’s missing
• Caloric deficits
• Why doesn’t Mike just put his head down and go for it?!

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today we look at a wide range of topics, including the women vs. men, heavy lifting, strength training, disc wheels, being overweight, picking your first Ironman, turning your belief system on, and much more.

Topics:

• Truth and facts?
• Does a rear disc help?
• What’s the cut off speed?
• Women and training - Do we pay attention to issues?
• Tracking cycles
• Heat adaptation - men and women
• Stacy Sims
• Men are from mars . . .
• Every opinion is biased
• Strength in the off season?
• Lifting heavy
• Are you trying to be a better triathlete?
• If you like it and it feels good, do it
• How to pick your first Ironman
• Turning your belief system on
• Over-fat, under-fat

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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How fast, and how much should you be running? Today, we look at those questions and much more as we prepare for another triathlon season that is coming up on us quickly. Is the key to being a faster runner going really hard, or should you keep your run ceiling no faster than tempo? What are other variables that come into play? Should you taper for your 1/2 or 10k? How does biking and swimming work into your running puzzle for triathlon? Are you running too much? Focusing on recovery? Are you patient in your training, or always trying to prove something? Today, we look at the best ways to train if you want to be a better runner with a focus on low risk and high reward.

Topics:

• The Season is coming quickly
• Early season races
• Terrain is a major variable
• Preparing for tough weather
• Running takes the most out of us
• Impact vs. no impact
• No matter how much you run . . .
• Taper for a 10k or 1/2?
• The marathon is the hardest race??
• Marathon recovery
• The puzzle that is triathlon
• The best ability is availability
• Trail marathon vs. road
• Should you run faster than tempo?
• What is relative to you???
• You don’t have that kind of run economy and stride
• Recovery keeps you in the black
• Allocating less stress to be a better runner??
• Are you really working on the right things?
• Work on run patience
• We want to be like pros until we don’t
• Low risk, high reward, long term

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Don’t believe everything you think, and certainly don’t let it affect your mood. Today, we look at minimal effective does, aka, doing as much as you need, but not more. You don’t always need to do more, more, more. Sometimes it’s better to put more energy into your form, or making sure your body is prepared to do more when it’s really needed. It’s difficult to stop when you’re ahead, and we’ll look at why this can be one of the most important skills you can learn. It applies to almost everything in our lives and there always seems to be a point of diminishing marginal returns if we go too far when we should probably be putting our attention someplace else. Do you need to go the distance just to prove you can before the race? Triathlon is about problem solving and keeping the links of the chain connected. But, there’s also beauty in going too hard or too far if you learn from it. Be critical, but don’t take the pestering voice in your head personally.

Topics:

• 750 equals tenure
• Strap on . . . shoes
• Hanes knee high socks
• Snow running
• Minimal Effective does
• Being mindful during workouts
• I NEED a 20 mile run
• The right amount of work
• The right approach to work
• Mindless training
• It’s HARD to work on form
• Going to the right length and then stopping
• Nothing is more painful than going too far
• The right hard is good
• Self control is a choice
• When Zone 2 is Zone 4 in swimming, Zone 1 in cycling and Zone 3 in running
• Missed my sleep window
• Is tomorrow even tomorrow?
• Lack of self control
• HR vs Power and what’s best?
• Links in a chain
• Figuring out a way
• Triathlon is problem solving
• Find the good in failure . . . learn
• Too many cookies?
• Don’t take your own criticism personally

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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What happens when you don’t want to do something? Two choices. Bag it, or do it anyway. And when we DO do it, it builds strength, consistency, and the “talent” to break through when it gets rough in your tough training sessions or . . . your race. There’s a lot of power in using your pain and resistance in your favor. It’s the path to creating real change in your life. You’re always in the driver’s seat to do or not to do. It’s important to keep in mind that we are typically under fatigue and working through that fatigue is how we get stronger. Doing hard things make us happier. Next time you don’t feel like you don’t want to do something, flip your switch and realize the reason you don’t want to do it is EXACTLY the reason you should. Be disciplined, focused and versatile.

Topic:

• Using your pain
• Working in the snow
• Why we should do things we don’t want
• Hard things make us happy
• A strenuous life is a good life
• How do we change?
• Harmony in the brain to fix the body
• “It just got real”
• Laughing at The Ironman run
• You’re in the driver’s seat
• How will you get through today’s workout?
• Walking away from it
• Inconsistent to consistent
• Underlying fatigue
• Unlocking another gear
• Don’t want to? Do it anyway?
• Handling adversity
• Oh, forgot my watch
• Disciplined, focused, and versatile
• Too much credit? Or not enough?
• Best college football uniforms

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Are we ever really in control? Do we really think things will be better tomorrow?Finding a good swim, bike, run groove starts with small steps right now.

Today, we look at being a more productive person and embracing discipline for our journey.We really can change who we are, but we have to change our thinking and our habits to get there.

Just because your Garmin doesn’t record something doesn’t mean it’s not valuable. Take building good habits seriously. Even if it’s only 10 minutes a day. That’s 60 hours a year and a ton of good momentum.

We’re all weak in some ways, but we’re all strong enough to be mindful of our weaknesses and let them drift away. It’s easy to fall back to the familiar, but if you really want to become someone different, mix things up in your life and find the strength to know the pain of change is just . . . you growing.

Slow down, be mindful, relax. Be the best you and let triathlon be a powerful supplement.

Topic:

• Do the hard thing first
• New you, new me
• Snow
• Trick your brain
• Intent every day
• Better decisions?
• Wasting time
• What do we really control?
• Take advantage of little bits of time
• The problem is, Garmin doesn’t record it
• Triathlon as a supplement to your personal power
• 10 minutes a day is 60 hours a year
• It’s never going to be perfect
• If it’s good, read it twice
• When are we ever going to be in control?
• Change emotions by changing your state
• What if it rains?
• Loosen up a little bit, relax
• The paralysis in your mind
• I’m outta here
• Take ownership of your time
• Planning too far out and being a prisoner of the moment
• Instead of quitting take 6 credits over 18
• Mindless vices
• The one time Mike doesn’t eat cookies
• Be mindful
• We’re all weak
• But we’re all strong

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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We can’t have it all at once. Today, we look at building momentum by doing little things and building an exciting process that leads you to completing that extreme goal. It could be breaking an addiction or finishing Ironman, but whatever it is, we are better off doing it in a way that doesn’t depend solely on willpower. Do you make enough time for yourself? Are you saying yes or no to the right things? Are you setting the right kinds of goals? There is a ton of power in creating process driven goals and really drilling into the enjoyment of the process itself. When you see someone glide by you in a race, it’s not usually their determination, it is long hours of doing the work and drilling deep. Get out of the “suck it up” cycle and build tactics that engage you in the little things that most people don’t do.

Topics:

• Expect it to be cloudy
• Upcoming Camps
• ‘Why wait to build momentum?
• Have you honestly made the time?
• Discipline is Destiny
• Being disappointed in yourself
• Why Wait?
• Wasting time on the screens
• Morning plunge
• Triathlon is fleeting
• Your word of the year for grounding
• Learn
• Say no to stopping a streak
• Keys to feeling your best on race day
• Say yes to your own destiny
• What are you saying yes to? No to?
• Process oriented goals
• Living unconsciously
• Changing habits when willpower is fleeting
• Create infinite goals
• Time goals . . . determination only goes so far
• Do deep dives slowly
• Hard work with purpose

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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(This is a re-post of Episode #645 from this time last year)

This is the perfect de-motivational storm and it’s up to us to create “something” that starts some momentum. Do you have 20 minutes today? Tomorrow? This is a great way to stay in the game and prime yourself for next week. We get in bad habits of thinking we need more time to do a workout that “is meaningful” but little movements create big results. Now is the time to stay on the train. Don’t put it off until next week or the next. Don’t talk yourself into postponing the progress train. Action creates understanding.

Topics:

• 2023 Training Plans for 70.3s and Ironman
• Christmas Gifts and Gorging
• Staying on the Train
• Off The Grid too far?
• Taking a Day Off Is a Skill
• Hibernation and Nature
• Shorter Days
• It’s the perfect De-Motivation Storm
• Positive momentum
• Staying engaged with the process
• Internal Battles
• Negotiating with ourselves
• The Lazy Devil on your shoulder
• The underrated 20 Minutes
• 20 minutes a day is 130 Hours a year
• This helps you feel better
• Action creates understanding
• Quit talking yourself out of progress
• Experience creates understanding
• Mountain of Hell (Mountain Bike Race)

Coaching Inquiries:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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These next few weeks are tricky to navigate, so a good approach might be to focus on simply feeling good.

It’s easy to overplay our goals way too early when we should be setting ourselves up to train, so we can train, like we need to train.

Exercise is supposed to give you energy and now is a good time to keep that in mind. Motivation is thin, so don’t waste it. There is a lot of pressure on being perfect, so look to the liberation in imperfection. Set yourself up for repeated successes. Train to feel good.

Put yourself in a position to hit the ground running under control when the new year drops.

Thank you for listening to our podcasts. We really appreciate you and wish you and your family a Merry Christmas and a Happy New Year.

Topics:

• Fake work
• Stock Traders getting lax
• No man’s land for training
• Wasting motivation?
• New Years Day on a Monday
• Choice Days
• New car or used car
• Brand new bike lessons
• The liberation in imperfection
• Self sabotage
• Unsustainable progress
• Great is the enemy of good
• I’m doing this to feel good
• Attainable goals
• Setting up for repeated success
• What’s wrong with feeling good?
• “I just don’t want to get behind”
• Exercise is supposed to give you energy
• Stop Short
• It’s “easy access to the downward spiral season”
• What was old is new

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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The range of emotions we face after a single workout can be staggering. Sometimes it can seem like the end of the world or the best day ever, but today we look at why these feelings shouldn’t dictate the big picture. We talk about deception tough training weather, even when you think you feel great. We talk about mental toughness and micro recoveries throughout the day. We look at reacting slowly when you want to find the truth. We all have stress building in the undercurrents of our lives and it’s important to recognize what’s going on below the surface. We get into tackling challenges and really learning from your mistakes. Also understanding zone 2 pace vs. zone 2 effort. Control expectations and stay in the pocket. Thoughts are fleeting . . . let them go.

Topics:

• AKA Divining Rods
• Micro recoveries
• Tough training weather
• Heat vs. Cold
• How does your body respond?
• Ideal running conditions
• The body works hard to heat and cool
• It’s all about how you use energy
• Usual Zone 2 pace . . . or effort?
• Build mental toughness
• Learning from mistakes
• Making macro decisions on micro feelings
• Don’t go pedal to the metal then slam the beaks
• Crappy attitude . . . why?
• What’s building your background stress
• Thoughts are fleeting . . . let them go
• Know your weaknesses
• Think through what went wrong
• Expecting too much
• Momento
• Bad yelp reviews

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Are you working on the right things for long enough? Today, we look at base, build and peak phases from the perspective of different athletes with different backgrounds and personalities. We talk about building training in a way that keeps you engaged, but also moves you in the right direction over the course of a year. We look at why one of our goals as athletes is to figure out how to become a fan of “boring” in the sense that not much replaces a strong aerobic base in long course. Can we figure out how to love what we hate and do it more? That’s usually a good sign of what needs to be worked on. Also, having the confidence to be creative with training to make it more enjoyable. What about blocks with no recovery weeks? Can you be dedicated to aerobic work? Maybe need less peak training? Tons of questions and observations about how we approach a season and how you can get the most out of your mind and body.

Topics:

• Best and worst Christmas Gifts
• Water sticks?
• Practical training for individual athletes
• Base, Build, Race Specific (Peak)
• Train so you can train like you need to train
• Periodization is about progression
• Peaking on one day
• 4 years building for the Olympics? Wow
• Be a huge fan of “boring”
• Build - strength
• Peak - increase intensity
• Airing grievances
• When is the phase going to transition??
• The problem with planning a full year
• Figure out how to love what you hate
• Getting uncomfortable
• Reverse periodization
• Confidence to be creative
• No recovery weeks - 10 day weeks?
• Dedication to aerobic work
• Hansel and Gretel

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Change, both good and bad, can be hard to recognize because real change happens over time. Today, we look at how to appreciate the actions you take, even though they don’t seem like much right now.

How do we know that we’re improving, getting stronger, or moving the right direction? Sometimes it’s about shifting your “satisfaction perspective” and knowing what’s best for you. We get into diet changes, building strength, getting faster, and recognizing things that truly make us happy. We look at being an advocate for yourself and recognizing your trends. We talk about why being “fit” doesn’t always mean someone’s “healthy.” And we talk about the difference between looking and seeing something. The clarity of what’s real and what’s not.

Topics:

• Growing when you have the opportunities
• Over the road trucker
• When tears are shed
• The Coach/Athlete relationship is personal
• High burnout rate for coaches AND athletes
• We all want return on investment
• It’s hard to recognize slow improvement
• Being “fit” doesn’t always equal “healthy”
• Overall health is the goal
• Creating your best life?
• What is happiness?
• Shifting perspective on satisfaction
• Development is long-term
• Gradual change isn’t “exciting”
• Bad diets with good people
• Empathy - Advocate for your life
• Don’t absorb what’s going on around you
• Recognizing growth
• When you become unrecognizable
• Constant decisions
• Recognizing your own trends
• When we look but don’t see
• Slow down and you’ll soak it in
• Everyone wants to do sooo much
• Things are never going to be “perfect”

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Run Camp is always an “awakening” of sorts and today we recall the dark places and ask, how much are we all leaving on the table?

Everyone at our camp last weekend went out of their comfort zone. When we take these actions we usually thrive and come out learning something important about ourselves. We talk about embracing hard things, believing in yourself, and dropping the complainer mindset. We look at the power of doing hard things and surrounding yourself with other people who will help you fuel these challenges. But we also get into the unenviable toughness we gain when we’re alone with our thoughts. Figuring out ways to get something done when it seems nearly impossible. How far can you push yourself when no one is around? Look into approaching workouts from a perspective of the challenge rather than the time.

Topics:

• Run Camp Experience
• Sport that’s overcomplicated
• The Stage Race
• 10k Feet & 50+ miles
• Marketing the easy life
• The low complaining bar
• Embracing something hard
• Excuses
• Attitude is contagious
• Surround yourself with tough people
• Sticking your nose where it doesn’t belong
• Chipping away fear
• The changing moods
• How much are we leaving on the table?
• Staying in the moment?
• Embracing a real challenge
• Lonely stretches
• Nutrition - Hydration
• Working through thoughts and emotions
• Soothing pain
• Underachieving
• Neuromuscular development
• Comparing hardships and grief
• Unspoken understanding
• The body adapts

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 things that make you fitter
• Wayne Gretzky and cross training
• Balance your load
• What is triathlon specific??
• Are you having fun?
• Volume benchmarks for improvement
• The return on swimming
• It’s not really how fast you are
• Is more cycling the easiest long course solution?
• Keeping durability
• Where do you find fun

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

(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 this today”
• Know thyself
• Is there Risk? Is there more reward?
• The body tells you long before
• It’s YOUR journey
• Why do you feel like you need something?
• Measure you’re own intent
• Taking risks
• No one is ever done
• Opportunity is often missed because it shows up in overalls and looks like work
• Winner’s work
• Negative connotations of work
• Healthy fear
• Sophomore Slumps that last for years
• Appetite to work hard for passion and purpose
• Community
• “Why do you do Ironman?”

Coaching Inquires:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

www.crushingiron.com

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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 complaining for a happier life.

Sub-Topics:

• An Hour A Day
• Will anything ever be good enough?
• The greatest week
• Our favorite Thanksgiving food
• The integrity of your plate
• Stoicism - Feeling under control
• 10% theory
• Built in Excuses
• Capture the moment with your eyes
• Social media is tricky
• Excessive Greed
• People who live in the future
• Future tripping
• Is anything wrong right now?
• Living in the “what ifs”
• Choose to be grateful
• Health is a gift
• Don’t bring problems, bring solutions
• Stay out of extreme emotions

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 composition
• Never judge a day by the weather
• Self sabotage
• Heading in the right direction
• Cutting corners
• Passion for filling the cup
• Be like a kid
• Pay attention to what you’re putting on your plate
• Don’t mess with nature - rest and restore
• This time is important, but not for crushing it
• Comparison is the thief of joy
• Bullet proof plan??
• Sun is energy
• Performance pressure
• When work is always on the periphery
• How do we disconnect
• Mode: What works for you
• Paralyzed in planning
• Perfection is relative
• Stripped of excuses
• The only thing left is action
• Why wait?
• We don’t control the universe
• The time is now
• Bad lighting in dressing room

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 by having a clear purpose
• Unselfish commitment
• Cycle of grief
• Soak in the sun
• Be proud of your effort
• Bubble proofing life

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

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 the most demanding
• Heavy impact - being careful
• Energized vs. Wiped
• Where do you start?
• 20/40/60
• No need to run over Zone 3 in IM training??
• Do you have the engine for speed work?
• Big engines in Miattas
• How little you slow down
• 5ks and Ironman Marathons
• Accumulated Fatigue
• The biggest recipe for disaster
• Hill work
• No such thing as running too easy??
• Keeping up with the Joneses
• Burning Fat
• Building strength

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

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 that are valuable
• Trust the stroke and don’t be distracted
• Become more still
• Building fitness over speed
• Working against your fitness
• Going east and west to go north
• Unlock your fitness
• Leverage - the key to power
• EVF
• Shoulder above elbow over wrist
• Petting the kitty
• The hot stove
• High hand
• Elbow hits the water first
• Shallow strokes
• Momentum - leverage- sinking
• Fix one or two things at a time
• Swimming elevator pitch
• Not 25 things at once
• Feet and legs - last
• Actions speak louder than words

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

All Episodes from our How To Not Suck At Swimming Series:

1- Episode 12

2 - Episode 20

3 - Episode 125

4 - Episode 126

5 - Episode 236

6 - Episode 365

7 - Episode 484

8 - Episode 537

9 - Episode 657

10- Episode 658

11- Episode 683

12 - Episode 727

13 - Episode 728

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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 time
• Know your flaws and body type
• Running analogy to swimming
• Cycling to swimming
• Walking to swimming
• Swimming is about taking things away
• Fitness vs. Technique adjustments
• Slicing through the water
• Just because your arm is in the water . . .
• Im working hard to go nowhere
• Spatula analogy
• It’s about pushing water back
• Spinning out in the water

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

All Episodes from our How To Not Suck At Swimming Series:

1- Episode 12

2 - Episode 20

3 - Episode 125

4 - Episode 126

5 - Episode 236

6 - Episode 365

7 - Episode 484

8 - Episode 537

9 - Episode 657

10- Episode 658

11- Episode 683

12 - Episode 727

13 - Episode 728

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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 chin up
• Resilient sessions
• We all tend to look for “easier” ways
• When we had pagers
• Pain begets pain
• Soft or content?
• Unlocking mental toughness
• Picking spots for testing resilience
• Do hard things
• Do you know your true ability?
• We all want to race well . . . but . . .
• This is a complex puzzle
• Find clusters of things that fit together
• This could be Mike’s mom’s favorite podcast
• Will we look back at one race or the entire career?
• What are you learning from racing and training?
• One hit wonders
• Resilience is different for everyone
• Don’t take your health for granted
• When we lose perspective

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

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
• Fit the training plan around your life
• Country strong
• Losing strength
• The best thing you can do Right Now
• Get stronger to feel good
• Nutrition focus? Does it make you faster?
• Look at racing as a chess board
• Losing fitness is good for you
• Demanding Days off
• Work things in throughout your day
• Give yourself more energy
• Undercommitt/over-deliver
• Most athletes overcommit and under deliver
• We learn when we fail
• We grow when we fail
• On resilience session per month?
• You have to find the ability to dig out of tough spots on your own

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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
• Holiday stress
• Lack of confidence or proof to remember?
• Annoyingly conservative progression
• Warming up
• Stop trying to change what works
• A form of distraction
• Changes are a form of distraction
• Cutting everything out
• Do you trust how you feel?
• Exact same routes
• In session re-start
• Let thoughts and feelings flow through and not stick
• When everything is win or loss, but a draw is okay

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 machine on the run
• Why Taylor Knibb was so impressive
• Bike position can make the difference
• Getting through your marathon pain
• Dan Lorang
• Using your free time more effectively

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 upstarts
• Allen and Scott
• Who leads the bike?
• Robbie’s Picks
• Mike’s Picks
• In Ironman it’s not if, but when, something will go wrong and then, how will you solve it?

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 build?
• Start with habit changing
• Goal: Be consistent
• Habit of stopping short?
• Addicted to pain
• Skip all week then go long?
• Self sabotage patters
• Just because it’s offered doesn’t mean you need it
• Blaming your race on nutrition

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 what’s really going on
• The most frustrating time for athletes
• Low level irritability
• The “perfection” attitude
• When perfection equals procrastination
• Anticipating imperfection
• Get back to the fundamentals
• You keep you accountable
• People who argue

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 fitness or gaining tiredness
• Craving structure
• Global life stress
• Coach the person, training the athlete
• Right now it’s all about enjoying it
• Single sport focus
• What gets you the best results?
• Wanting to be perfect
• 30 minute runs
• Hopping on the bike and not knowing
• Removing the stress of not being good at all 3 sports
• Year round swim, bike, and run
• Rounding out the entire athlete
• Overtired is overrated
• Poster child for under training
• Long or sort game?
• Promote recovery
• Wire yourself in a way that teaches consistency, recovery and restraint
• Time for 40 but not 20?
• Everything matters, but do it slowly
• Recognizing progress
• That extra 2 miles can crush you
• Bing fresh, fit, and energized is very underrated
• Getting better returns on your race
• A slow and steady burn

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

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

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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
• Moving past a DNF
• Bad races as fuel
• What podcasts to we listen to?
• Who is poised to win Kona

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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
• Late Season FOMO
• The hardest Ironman you’ll do is the one you’re training for now
• Healthy level of fear and self doubt
• 100% jacked
• The blame game
• Overly ambitious Goal? - go for it.
• Greatest time of year for training
• Isolating sport to the 10th power
• Emotion and motivation levels
• Excitement vs. Fulfillment
• Something new always gets old
• How to find new in the old?
• When you’re tired you need more
• The mood swings of peak training
• You’re doing it for the right reasons. . . remember that
• Hard things create breakthroughs
• Trains and training
• Slow Burn
• Reaping rewards from the journey
• Race day is graduation
• Body of work - Remember what you went through
• The leverage of a completion of a race
• No one’s guaranteed a good race day
• We’re hardest on ourselves
• Chasing EPIC
• How many highs and lows you go through
• There’s no hiding from race pain

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 books
• This is the time!
• Get in run shape right now
• Do you need a break or reason to rebel?
• Triathlon is whack a mole
• De-training is part of the program
• Build the base now that you want next year
• Long rides and runs are relative
• It’s best to have the aerobic ability first
• The FTP Trap
• The “don’t think about it” volume
• All in . . . or All out
• Time to focus on you
• Injuries and out of balance
• Solve next year’s problems now
• The best ability is availability
• IM Louisville memories

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today, we talk about late season races and post-race strategy for getting stronger and faster. The tendency is to get right back at it, but it’s better to step back and peel the onion a little to figure out the best way to improve. The off season is a time for regrouping, re-focusing and being a little creative in your quest to get better in manageable ways. The goal is to really find joy in training so it becomes something you look forward to. You can’t do it all right now and the good news is, there is time. Time to do what you enjoy. Time to build unshakeable confidence while balancing all the other things in your life. You don’t have to do the Ironman dishes right now. Step back and focus on things that you enjoy. Get stronger and better without regret and disdain. Don’t trust all your feelings right now. You’ve gained a lot this year, and now you can create a re-start that energizes you and makes you stronger and faster next year. It’s a process, and we can only live on “fake belief” for so long.

Topics:

• We all have our addictions . . .
• How do we get better?
• A case of “the buts”
• Robbie’s post-race notes
• Lewis Litt
• Dax Bakken - GoFund Me link for his family - https://www.gofundme.com/f/dax-bakken
• Sam Laidlow post NICE interview
• Doing things that we love
• Not living our best lives
• We can’t “what if”
• Getting ahead of your late season race
• When can we talk about next year?
• Finding time to re-energize
• The sky is falling
• Never felt this good in my life
• Finishing bone dry
• Peeling back the onion
• Start right now
• Sometimes things don’t link up
• What seems reasonable?
• Building your continuum
• Picking the right race and time of year
• A creative off season
• Start at the end and work backwards
• Marathons
• “I gotta do it now”
• Our training plans
• Staying in the game
• Stop and do nothing for a minute
• Don’t have “fake belief”
• Undeniable-under-the-radar confidence

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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What a weekend in Madison! C26 brings home 2nd Place in the Tri Club North American Championship and 3rd in the 70.3. Big shout out to our team and great racing. A year after the worst weather in IMWI history, we were delivered a perfect day and lots of amazing performances. We get into what we experienced both on and off the course. We talk about the intensity of the bike and how hard it is to get the run dialed in. We look at how slight mistakes add up over the course of the day. We get into how long you need to run before Ironman and it may surprise you. We also look at self doubt, building new gears in training, and talk about why you are capable of way more than you think. And Mike talks about overcoming his race and bike mechanical that turned a great day into a long march of survival.

Topics:

• Jam Packed Race Weekend
• No more complaining, please
• The “intro” t-shirt
• Mike’s mechanical
• Slight mistakes add up
• It all comes down to the run
• On course bargaining with yourself
• Anxiety usually comes in the swim or bike
• Getting to the run . . .
• How long is it going to take to finish this run??
• Sneaky difficult run course
• Finding your why while in a race
• Balancing mental and emotional resilience
• Burning all the biscuits in training
• Measuring belief
• Creating a new gear in your training
• You are capable of WAY more than you think
• Be strong to life others up in life
• Stronger and faster is the goal
• Self doubt is okay . . . to a point

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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It’s easy to forget what this sport means to all of us, and sometimes it’s good to go back to the origins of our why. Today we talk about the phases everyone goes through and how easy it is to let negative thoughts rule our emotions. We get into channeling our thoughts in the right way in training and racing. Taking on your race in digestible chunks. We look at how easy it is for the mind to get ahead of our body. Searching for growth, navigating back to baseline and the power of hanging in the middle. Not too high, not too low. Anxiety is normal, it’s up to us to say f*ck it, we’re moving into the fire. Smile, relax, and enjoy life.

Topics:

• Serenity Now
• Life goes fast
• 38 Grand Slam Semi-Finals
• Remind yourself what the sport has given you
• Putting hard things in your life
• People in triathlon are searching for growth
• Focusing on one small result
• Doing things you didn’t think were possible
• Anxious is normal
• Racing as meditation
• Using positive and negative energy the same way
• Recycling negative thoughts
• Digestible bites in racing
• Memory connects in a chain
• Mind getting ahead of the body
• Smile, relax, and enjoy things
• Navigate back to baseline
• Hang in the middle
• Not too high, not too low
• Lickity split

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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What will you do when you hit a tough spot in your race? There will be many of them and we all have to negotiate with ourselves on the fly. Don’t believe how things feel right now (good or bad) because it will change. Racing allows us many chances to figure things out. To not think about the wrong things. To be resilient and get through because that’s why we signed up. Racing is never easy so it’s up to us to find resolve in the muck. Find joy in your resolve. When a tough situation comes up, ask yourself, “how do I want to remember this?”

Enjoy your longest supported training day and feed off the course energy, but also remember, this is largely about finding fun in your own breath.

Topics:

• Dealing with race week Distractions
• NICE World Championships
• Taper week
• Tennis and Bench Coaching
• Athlete empowerment
• Thinking through situations to figure it out
• Incapable of trouble shooting
• The ability to have fun
• Confidence based on proximity
• Have I done enough?
• Is your confidence growing as the race nears?
• Not making definitive decisions
• Resolve and resiliency
• The loneliness of triathlon
• We forget that this is how it is
• Negotiating with yourself
• How do you want to remember it?
• Regret or resilience?
• Have fun in your own breath

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today, it’s all about how to handle race week. We have over 40 athletes racing at Wisconsin, but this holds for all race week. We talk about what we've learned at our many pre-races and how to be calm, relaxed, and ready… both physically and mentally. We get into the best time to show up, check in, and how to pack for the least amount of stress. We also talk about driving the bike course and the important things to focus on while you’re out there. We look at pre-bagging transition, nutrition prep, and carb loading. Where and when should you eat? How to not get stressed about dining options. We also talk about shrinking your circle on site, recognizing positive energy, reducing negative, and how to avoid the chaos of real life Facebook groups. And we talk about your pre-race swim and how to set the tone for a great race.

Topics:

• As the race nears
• Racing Facebook Groups
• Old race week habits
• New race week habits
• Get there as early as possible
• Packing - Un-Packing
• Pre-planning transition
• Pre-Bagging
• Race Acclimation on site
• Nutrition prep
• Trust issues
• Melting anxiety
• Food research for dining
• Carb loading
• Reduce or eliminate race week driving
• Should you drive the course?
• What to look for if you drive the course
• Rough roads? Turns?
• Avoid real life Facebook groups
• Shrink your circle
• Differentiate between negative and positive energy
• Practices Swim - DO THIS!

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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More awesome questions today, starting with taper discussion and going through back to back threshold sessions. What happens if you have a big setback before a race? What if you’re dealing with nagging injuries or soreness? Are you a strong runner or a fast runner? How should you approach the bike in each case. Is it easier to chase the clock, or fend it off? How do you build confidence as you get closer to your race? Creating smart variation in your training. Is your default to always do more to build your race confidence? How to experiment in training. Listening to your body before your ego. When does it make sense to go rip the bike? Talking treadmill vs. running outside. When, why? How to keep things fresh and fun.

Topics:

• 3 Taper buckets
• Focus on your wins
• Dealing with big setbacks before a big race
• Tendonitis, ongoing pain . . .
• Mental confidence
• Overtraining as your confidence builder?
• Double Threshold days - with examples
• Heavily monitored training vs. winging it
• Strength, durability and intelligence in racing
• Long threshold bike coupled with short threshold runs
• Listen to your body, not ego
• Driven by lack of confidence
• Slow runner? Strong runner?
• Chasing the clock vs. fending off the clock
• Racing is experience and experiment
• Treadmill vs. running outside
• Don’t force yourself to always train the same way
• Keep things fresh and fun

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

Good questions from the group today. We start with understanding how this heat affects us and how we can handle it better in workouts. We look at cooling down on the fly and when it’s not possible. We talk about what we would do if somehow we were running the Ironman brand. We talk about swimming in the ocean and/or with big chop. Strategies for current, waves and other people in the way. We look at negative splitting workouts and talk about it from an effort perspective as well. Settling in on your swims. We also talk about watts and whether or not you should try to increase them at the end of a 70.3 or Full. And, we get into bike fit, position, seat angle, etc. and look at how all of these things affect you on the run.

Topics:

• When the heat just gets into you
• Cooling down while moving . . . possible?
• 5 year plan if we were CEO’s of Ironman
• Condense the amount of IM races?
• Grow the sport from bottom up
• The corporate numbers approach vs. customers
• Drop the double World Championships
• First time Ocean Swim?
• Dealing with current
• Battling waves and chop
• Going from cages to clip pedals
• Approach to hard sets in the pool
• Negative splitting by effort
• Race prep sessions
• Learning how to settle in on your swim
• Lactate shuttling
• How to gather yourself while moving
• If and when to increase wats on your 70.3 or Full
• Will we ever swift race against Ellyse?
• Cycling mixed in for marathon training
• Seat angle and tight hips on the bike
• What else does bike position effect on the run?

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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A lot of athletes are closing in on their big race and for many it turns into freak out stage. But we’re here today to remind you to keep checking boxes. Race energy can be calming and energizing if you channel it the right way. Positioning “race day” or other athletes as competition can put you in the wrong mindset from the jump. Think of the day as being with the peloton. Hundreds of other athletes inspiring and supporting you to get to the finish line. Today we look at how to stay focused in your last big block, your taper, and on race morning. It may be a race, but the day is all about pace. Start working through your anxiety now. Practice race moments while you have time. Learn how to go out at your own pace when the rest of the field is trying to distract you. Roll with the punches. Stay in your own box. Use the side of your magnet that attracts good energy instead of repelling it.

Topics:

• Freakout stage
• Heat theory
• PTO
• Proof of swim time
• Excellence. How can I be excellent today
• Looking others a an “opponent”
• Using that competitive energy the right way
• Calm to intense
• It’s cool that we’re doing the same thing together
• Magnet - opposites repel
• Either dread or look forward to exercising
• Work with other athletes
• Go out under control
• Complaining begets complaining
• The power of being calm
• Using energy to be successful on race day
• Visualizing what will happen is success
• Work through anxiety
• “How cool is this?”
• You are an I-ron man.

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

View Details

There’s nothing better than being excited about the day’s training. So, how do we keep that feeling alive all year, or at least, more often? Today we start with a little state of Ironman discussion. Fulls cutback… 70.3’s on the rise… and maybe why. Then we look at the mindset of athletes and how they think of training and racing. Hard things might suck at times, but we can use them as a compass for life. We offer a lot of thoughts on how to take the rigidity out of training and make it more enjoyable. Your plan isn’t written in stone and it’s important to understand your body and how it feels each day. Be open to going longer if you feel it. Be okay with going slower or shorter. There is mystery in the training cycle. Some days we don’t think we have it and we do. Other times . . . Be aware of what’s going on, give yourself some love and flexibility. Find purpose in what you do. And what you’re training for is just one day. Save a little pain and effort for the race.

Topics:

• Hoodie weather for Mike
• State of Ironman
• Full decline? 70.3 Increase?
• Too many races?
• Athletes that overcommit
• People seem busier than ever
• Do you NEED an event on the calendar?
• Keep doing the hard things as your compass
• Burnout
• Keeping an even training schedule year-round
• Why do you want to race?
• Do things with a purpose
• It’s one day
• Listen to the body, and understand the body
• Goal: Look forward to training tomorrow
• 2 hours or 2:15?
• Average to stay steady
• Go slow until you like it again
• Cleaning the basement during recovery intervals?
• Be creative and find your way
• Run/walk
• Epitomize flexibility
• How long you running today? “I don’t know.”

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Be the best of who you are, not the worst of who you aren’t. Today, we talk about the importance of marginal gains in training, and life. Why do we do this sport? To get stronger, more resilient, and build the foundation we take on this journey. We talk about shifting our perspective on gains and comparison. There’s a lot of power in marginal gains, and frankly, they are the key to better racing. No more beating yourself up because you’re not “fast.” Fast is relative in endurance sports. It’s about how little you slow down. You can’t go back and fix training, but what you can do is train for a better understanding of your effort and execution. Focus on recovery and being the best you can be today. With love to Somer and her family.

Topics:

• When the sole motivation is a race
• Life is 24/7/365
• Total separation from the sport
• 1:11 Ratio
• The healing process
• Everything is about gains and comparison?
• Mental and emotional de-training
• 3% better
• Food is food
• When we tend to beat ourselves up
• One more mile
• The performance pendulum
• Over analyziing decisions
• “I woke up this morning and this ride was sh*t”
• The gift of acceptance
• You can’t go back and fix training
• Control in the moment
• Effort and execution
• Training the mind for execution and effort
• The best we got some days (or years)
• Sam Laidlow
• Ozzie Smith
• Under recovered
• The best of who you are, not the worst of who you aren’t

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Whether you feel behind or confident going into your race, this podcast is for you. Today, we look at the most important things you can do in your final training block to be ready on race day. We look at the demands of the swim and how you can prepare with your last month or so of training. We talk about the importance of the bike, including strength, ability to stay even, and how to stay away from too many surges. We look at stress, lactic build up, going from coasting to engaged, and how to balance your bike effort for 112 miles. We also look at the run and talk about why it’s so dependent on a good bike. And finally, if you’re behind, we talk about the most important parts of getting yourself into the strongest position possible on race day.

Topics:

• Is it hot or cool?
• Can you handle the heat?
• USAT Worlds
• You can’t win on the swim, but . . .
• Crossfit Games
• Big Gear Work
• Swim preparation
• From the torso up
• Legs take up a lot of oxygen
• Having different swim speeds/zones
• 2nd loop will be choppier
• The pre-transition feeling
• Crotch rockets in traffic jams
• Smooth and in control on the bike
• Best bike day - even riding
• Average and normalized power
• Turns and surging
• Cornering
• Stress - lactic build up
• From coasting to engaged
• Strength on Strength on Speed
• Mentally strong
• Off the bike to the run
• If you feel behind . . .

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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Today we go through what we learned at our Wisconsin Camp this last weekend. We look at things like the “walking the plank effect” and how to build confidence by just showing up. We get into how we all crave validation, but sometimes it’s hard when training alone. We touch on how social media can ignite lingering anxiety. We talk about illness and how to conquer fears of the unknown. We all need emotional re-charges in this sport and why stepping out of your comfort zone is often the best place to do it. Anxiety is energy, it’s up to us to transform that into confidence and excitement.

Topics:

• Wisconsin Camp 2024
• Lots of new athletes
• Fall is loaded with Ironman Events
• Emotional recharges
• Re-focus your enjoyment
• We all want to feel validated
• Talking things through
• Confusion and the unknown in relation to depression
• Getting to the bottom of it with our athletes
• Unknown is intimidating
• Show up - solve the unknown question
• Realistic yet fearless
• Social media and fear factors
• Hill repeats
• Do things that give you confidence
• Don’t live in a problem that doesn’t exist
• If you’re afraid, performance suffers
• Swim anxiety
• Illness
• I’m not participating in your anxiety
• Walking the plank effect
• Afraid of what we’ll find out

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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We’ve been watching the World Swim Championships for the last couple days and it has ignited a ton of thoughts on, not only how to get faster in the water, but on the bike and run as well. We go deep into technique and pacing and how all of that translates from swims into longer course racing in general. We talk about mindset of seeking improvement and how to accept little gains as huge wins. We also look at your personality types and how that should affect the way you go after races. We talk about tweaking form vs. counterproductive habits. We also get into how tension can have a huge impact on your speed and look at ways to relax and build better economy.

Topics:

• Swim Championships
• Katy Ledecky
• The mindset to stay with something
• Swimming and Rhythm
• Even splits
• Arm Speed and turnover
• Technique
• Making things Easier
• Making it fun so you actually like it
• Run form and Economy
• Tensing up on the bike
• Going too fast or too slow
• Counterproductive habits
• Trying to be someone you’re not
• Once you start to crumble . . . . . . .
• Form isn’t coming back
• Don’t force - let it come out
• First lap of the marathon
• What is too slow??
• What type of person are you?
• Fly and Die
• There’s always something to tweak
• Experiment with your pace

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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What if you made “getting into the pain” your priority? Today we look at finding joy in the struggle and growth process. Most of us seek endurance sports because we want to change something in our lives. It’s important to remember that and realize success and confidence come from experience. We are literally changing who we are and it’s not always easy. . . But, it’s easy to chase easy. Today is about figuring out a way to get it done and why some of our worst/most challenging experiences are the real fuel for better racing. Don’t be trapped in “can’t” or feeling “not good enough.” There’s no time for a march of excuses. Chase the cobblestones. Find reward in the challenge of getting it done.

Topics:

• Big race weekend!
• Control your effort and execution
• Chasing the pain
• Turning life around
• Most people seek out endurance sports
• Making this your life list
• Courtney Dauwalter
• Individual Goals
• Chase the cobblestones
• Doing things because they are hard
• It’s easy to chase easy
• Where growth is not
• Finding a way to get it done
• Dealing with demons of the past
• Trapped in “can’t”
• Feeling “not good enough”
• We are what we expose ourselves to
• Fear of affirmation
• Look in the mirror
• You can’t be great at everything
• Literally changing who you are
• Forging steel
• Quiet confidence
• The March of Excuses
• Confidence comes from experience
• The spoon fed grind of the century

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

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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 choice
• Try to hit some singles
• No one is coming to save you
• Do you need this or want it?
• Pay attention to the small things
• How can you enjoy everything?
• Looking too hard for improvement
• Fatigue masks fitness
• Take metrics out that cause you doubt
• Close your circle
• How do you get faster?
• Don’t wait, fix it when you can
• Why not you?
• Future tripping
• Strike the match but don’t burn it up
• Stay focused but don’t overthink it
• Unexpected wins and PRs
• Fitness takes care of itself