Crushing Iron Triathlon Podcast
Find out why thousands of beginner, intermediate, and advanced athletes are improving their training and racing with accessible, functional and genuine conversation about triathlon. Two coaches, who aren't afraid to laugh at themselves, look for smart and enjoyable solutions in a sport that's often dumb and painful. Mike Tarrolly and Robbie Bruce explore the mental, emotional, physical, and spiritual side of training and racing everything from Ironman to a Sprint. on Monday and Thursday.
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#860 – Nail The Run In Your Next Race
06/26/2025
#860 – Nail The Run In Your Next Race
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 - [email protected] Robbie Bruce -
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#859 – Racing In The Heat (Rockford 70.3 Recap)
06/24/2025
#859 – Racing In The Heat (Rockford 70.3 Recap)
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 - [email protected] Robbie Bruce -
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#858 – ROCKFORD 70.3 PREVIEW
06/19/2025
#858 – ROCKFORD 70.3 PREVIEW
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
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#857 - Priming Your Workouts
06/10/2025
#857 - Priming Your Workouts
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 - [email protected] Robbie Bruce -
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#856 – Listener Q&A - Run form and economy, staying motivated, open water swimming, ultra training
06/06/2025
#856 – Listener Q&A - Run form and economy, staying motivated, open water swimming, ultra training
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 - [email protected] Robbie Bruce -
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#855 – Keep Your Race Emotions In Check
06/04/2025
#855 – Keep Your Race Emotions In Check
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 - [email protected] Robbie Bruce -
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#854 – Training To Hit Your Race Goals
05/29/2025
#854 – Training To Hit Your Race Goals
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 - [email protected] Robbie Bruce - Support the cast by getting some sweet C26 Gear --- https://c26triathlon.com/shop/
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#853 – Make Training Harder Than The Race
05/27/2025
#853 – Make Training Harder Than The Race
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 - [email protected] Robbie Bruce -
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#852 – The WORK Is The Gift
05/20/2025
#852 – The WORK Is The Gift
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 - [email protected] Robbie Bruce -
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#815 – Fatigued or Shelled?
05/08/2025
#815 – Fatigued or Shelled?
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 - [email protected] Robbie Bruce -
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#850 – Getting The Most Out Of Your Bike
05/06/2025
#850 – Getting The Most Out Of Your Bike
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 - [email protected] Robbie Bruce -
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#849 – IRONMAN World Championship Returns All Athletes To Kona
05/01/2025
#849 – IRONMAN World Championship Returns All Athletes To Kona
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 - Robbie Bruce -
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#848 – Lessons From Hot and Windy Ironman Texas
04/29/2025
#848 – Lessons From Hot and Windy Ironman Texas
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 - [email protected] Robbie Bruce -
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#847 – Think Inside Out
04/17/2025
#847 – Think Inside Out
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 - [email protected] Robbie Bruce -
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#846 – Fresh and Confident on Race Day
04/15/2025
#846 – Fresh and Confident on Race Day
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 - Robbie Bruce -
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#845 – Type A vs. Type B Athletes
04/10/2025
#845 – Type A vs. Type B Athletes
Support the podcast by getting some awesome ! 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 - [email protected] Robbie Bruce -
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#844 – Be Ready For Anything on Race Day
04/09/2025
#844 – Be Ready For Anything on Race Day
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 - [email protected] Robbie Bruce -
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#843 – Intensity vs. Aerobic
04/03/2025
#843 – Intensity vs. Aerobic
Support the podcast by getting some awesome ! 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 - [email protected] Robbie Bruce -
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#842 – Pacing Your Season
04/01/2025
#842 – Pacing Your Season
Support the podcast by getting some awesome ! 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 - [email protected] Robbie Bruce -
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#841 – Things We've Learned From 10 Years of Coaching/Casting
03/27/2025
#841 – Things We've Learned From 10 Years of Coaching/Casting
Support the podcast by getting some awesome ! 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 - [email protected] Robbie Bruce -
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#840 – Crafting Your Training Week
03/25/2025
#840 – Crafting Your Training Week
Support the podcast by getting some awesome ! 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 - [email protected] Robbie Bruce -
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#839 – How To Not Suck At Swimming #15
03/18/2025
#839 – How To Not Suck At Swimming #15
Support the podcast by getting some awesome ! 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 - [email protected] Robbie Bruce -
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#838 – Swim Like A Swimmer
03/13/2025
#838 – Swim Like A Swimmer
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 - [email protected] Robbie Bruce -
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#736 – Exploring Your Discomfort Zone
03/11/2025
#736 – Exploring Your Discomfort Zone
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 - [email protected] Robbie Bruce -
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#836 – Work Smarter for Better Stimulus
03/06/2025
#836 – Work Smarter for Better Stimulus
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 - [email protected] Robbie Bruce -
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#835 – 10 SIMPLE THOUGHTS ABOUT TRAINING
03/04/2025
#835 – 10 SIMPLE THOUGHTS ABOUT TRAINING
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 - [email protected] Robbie Bruce -
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#834 – Tapping Your Deep Motivation
02/25/2025
#834 – Tapping Your Deep Motivation
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 sh*t vs. saying sh*t. 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 sh*t vs. saying sh*t Where does your motivation come from? Mike Tarrolly - [email protected] Robbie Bruce -
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#833 – Keep Showing Up
02/18/2025
#833 – Keep Showing Up
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 - [email protected] Robbie Bruce -
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#832 – Train Harder Than You Race (sometimes)
02/14/2025
#832 – Train Harder Than You Race (sometimes)
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 - [email protected] Robbie Bruce -
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#831 – Experimenting With Your Training and Fueling
02/12/2025
#831 – Experimenting With Your Training and Fueling
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 - Robbie Bruce -
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