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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#963 – Drastic Decision Making Season
10/20/2026
#963 – Drastic Decision Making Season
Today we look at honest and genuine self reflection about what path will truly make us better. Are you training to train improve weaknesses or do you always have one eye on the race and lose the script for why we’re doing this in the first place? What do we really need to work on this off season? What mistakes keep popping up and how can we fix them? No race result is ever truly guaranteed and getting caught up with the end result can lead to sketch decisions in October and November. Being your best usually boils down to becoming world-class at the basics rather than obsessing over a mysteriously amazing race. It’s not sexy but the best athletes aren’t constantly focused on the result. They are not changing everything every year. They are going about today’s business. Topics: No race result is guaranteed Creating goals based on luck Mysteriously amazing races Planning intense years during in your down season What we can learn from Derek Jeter and Ichiro about training 3rd Person writing Fake availability Real self-reflection Subjective and realistic goals Being World Class at the basics Simplified training Lower HR when the pressure goes up Mental pliability and adaptability Performance mistakes in October and November Foam rolling Caught up with the end result It’s who you are consistently Is this about racing or training? Racing the same race Feeling bad about finishing an Ironman Drastic decision making season Changing everything when you’re 90% right Don’t scrap the whole system Mike Tarrolly - Robbie Bruce -
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#962 – KONA Men's Recap 2026
10/15/2026
#962 – KONA Men's Recap 2026
Today we look at the Ironman World Championship Men’s Race and the level-headed, consistent performance of Vincent Luis. We get into his disciplined training and his biggest focus while on the course. We talk the swim push, biking your own race, and saving something for the last 5k. We discuss the heat and different cooling methods along with why ice might not bet the best choice. These pros go all in, sometimes with a bad hand, and sometimes the bluff doesn’t pay off. Topics: Vincent Luis on discipline and commitment to the race Food, drink, and sleep 1st IM win ever is Kona The broadcast depth Decisions in the chop Starky in his prime? Going to Kona 4 days out? Is the swim push too much? Losing weight and gaining power Playing your own game How restrained can we be on course? Well paced and disciplined His last race? Saving energy for the last 5k Heat prep Is ice too extreme? Overheating start in the swim? Brick obsessions Going all in with a bad hand Matches burned in training Mind games within the race Mike Tarrolly - Robbie Bruce -
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#961 – KONA Women's Recap 2026
10/13/2026
#961 – KONA Women's Recap 2026
Today we dive into an unbelievable Women’s race at the Ironman World Championship. We talk about what went right and what went wrong and offer our humble opinions. It was a great day for Ironman in general and the attention these races got is sure to have an impact on the sport. We talk Lucy’s swim, Taylor’s poise, and Solveig’s finish. We also look at technology and how it keeps pushing the envelope but not always down the right road. We get into sodium, heat, and why we wonder if the calorie intakes might be too much. Topics: Big Day for Triathlon Women’s Finish Lucy Charles Barclay and the swim What’s a minute and a half worth? Being in the front pack Racing their own race Hot Aero Helmets worth it? Uphills vs downhills at Kona Heat implosion Swim caps Too much sodium? Penalties a good thing? Too hot and too cold ranges Digestion has a cost The Iron War Building aerobic systems that are off the charts Solveig Lovseth Taylor Knibb Going hard at the end with such a lead On course assistance Mike Tarrolly - Robbie Bruce -
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#960 – Ironman World Championship Preview and Predictions
10/08/2026
#960 – Ironman World Championship Preview and Predictions
We're ready for Kona! Today we go through possible strategies for the men and women along with how different variables could impact the podium. The field is deep and the excitment surrounding the Ironman World Championship is higher than ever. How will the race unfold and what are the C26 predictions? Topics: • Deep field • Front pack • Who’s gonna lead it • Expect fireworks • Brewers• Play the right way• Will they ride as a pack?• Salt water buoancy• How much can they push themselves? • What is the limit?• It’s all about the run • Having an Ace up their sleeve • Off the bike • Vibes over data? Mike - Robbie -
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#959 – The Secret To Triathlon Training
10/06/2026
#959 – The Secret To Triathlon Training
Well, we waited 959 episodes to realease this info, but here it is. Topics: Bank your Vitamin D Gutav Iden Flat bills and Polos What areas are you serious about improving? Swim the Suck What excites you most? Is what excites you what you should be working on? Realistic goals Same things over and over and over Wanting the result but not the work Bank the work Analyzing the “after” Being “in” the workout Connecting links in your chain Talent, tenacity, confidence Telling people what your big goal is Everybody wants to get faster, but . . . What’s your real weakness? It’s not the work, it’s what you do during the work Focus on the Demands Stock market training The secret to training These are things that make champions There’s a difference between hope and knowing Skip the bellhop Mike Tarrolly - Robbie Bruce -
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#958 – Be Faster Next Year
09/29/2026
#958 – Be Faster Next Year
Today we look at protecting and maximizing your time and effort so that you can be faster next year. We talk about the importance of "raising your floor" so you are ahead of the game and late season training doesn’t feel so pressure packed or overwhelming. Now is the time. We also talk about diet and our cultural push to eat out of habit instead of needs. We look at shrinking the gap for your next PR, avoiding burnout, and rekindling the love of training. We explore training Monday through Friday only. We talk about mental and emotional flexibility and why it’s not about how it looks right now, but getting it done. Topics: Time flies Protecting your time blocks Fasting Paying attention to hunger Do we eat too much? What is energy? Fuel is important . . . but System cleans and resets The least stress approach Shrinking the gap for your PR goal Avoiding burnout Sneaking in a long swim, bike, and run each month Rekindled love for training Training M-F only? The pressure of the last 6 weeks before a race Mental and emotional flexibility It’s not “how it looks” it’s about getting it done Keep your “jumps” shorter Building run frequency Have fun noodling along Mike Tarrolly - Robbie Bruce -
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#957 – Small Things That Lead To Big Gains
09/24/2026
#957 – Small Things That Lead To Big Gains
Today, we explore the concept of going back to the Ironman Drawing Board and working on the small things that lead to big results. We explore creating your own specific challenge, talk an out being afraid of different zones, and creating a new ceiling that attracts your floor. We get into how to build and HOLD your gains. We look at going longer vs. training smarter. We get into fear of strength and intensity and how/when to overcome it. The struggles in triathlon are all part of the fun and mystery and today we look at ways to reinvent ourselves and our training. Topics: Is it the weather or the desire to do more that makes the difference? Love your yard and love yourself The triathlon space just feels different these days More athletes competing? Creating your specific challenge Afraid of certain zones? When it’s insanely hot outside Creating a ceiling that leaves more room Moving the floor closer to your potential If you don’t train it you stop gaining it Building and holding your gains Keeping the speed inside the plan Consistent with the little things The intent behind the training Going longer vs. being more purposeful Fear of strength and intensity It’s all part of the fun and mystery Peeling back the layers of your success Lives change . . . more volume, less volume Nothing always works forever Take off the leash and let it rip Mike Tarrolly - Robbie Bruce -
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#956 – We All Have Big Goals, But . . .
09/22/2026
#956 – We All Have Big Goals, But . . .
You gotta be faster to be faster . . . but how do we get there? For a lot of us, that process starts now and we have to cut through the noise to figure out what we need to work on. It can be anything from form and technique to diet and nutrition to endurance to strength to mobility and flexibility. But it can’t all happen at once. How do we set ourselves up to stick with desired changes? Triathlon is a complex puzzle that mirrors life. It’s not always fun or easy, but we get into real approaches that can help you shift your mindset to hit small practices now that will pay off towards your big goals later. Topics: Living the best life Chicken wings and hot corners General idea of what you want to accomplish Post race emotions Off-season technique Most athletes thing in times or zones Post race sweet spot Get where you’re going fast and cheap Working on your form is hard Where’s the low hanging fruit? Blindly doing workouts Speed, technique, rhythm, endurance, timing, etc… Build form and technique into your workouts Polarizing Pyramiding Things that are important year round When to disconnect Don’t label improvement by metrics How likely are you to stick with desired changes? We all have big goals . . . You gotta be faster to be faster Post race psychology If you feel good you’re more primed for success Mike Tarrolly - Robbie Bruce -
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#955 – Ironman Wisconsin and 70.3 Recap For 2026
09/16/2026
#955 – Ironman Wisconsin and 70.3 Recap For 2026
Today we go through all things Ironman Wisconsin 2026. We talk 70.3 and full. We look at the race itself, how people fought and battled, and why Ironman seems like it’s gaining steam again. We talk about the power of support from a team, get into why the bike is so tough for most, and whether or not it’s the legs that give out or it’s simply the tension and repetition of race day. We talk about the concept of leaving your “fight” in training. We look at how the society can stack the deck against us and why Ironman is kind of a “binge weekend.” We discuss the finish line feels, why Robbie didn’t race, and look at post race routines and why they can be dicy. Topics: C26 Community in full force IMWI as a team race The power of support The Helix Energy The bike course beatdown There’s so much to think about on the bike The mental toll The difference between bike and run pain Is it the muscles or the repetition Nutrition on the bike Long ride fatigue Upper body tension Is it as simple as more volume? Did you leave your fight in training? How to not walk The deck is stacked against us in many ways The binge of an Ironman Why Robbie didn’t race Just be aware of why you feel like you do Post week routine Ironman energy resurgence Finish line feels Team support Mike Tarrolly - Robbie Bruce -
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#954 – In 5 Days We Race Ironman Wisconsin
09/08/2026
#954 – In 5 Days We Race Ironman Wisconsin
In 5 Days Mike and Robbie toe the line at Ironman Wisconsin. Today, they talk through some of the thoughts and strategies for their races. Gear, fuel, effort, game plans, it’s all here and they can assure you one thing . . . they really can’t be sure about anything. Topics: Wisconsin weather Pack for all seasons Swim skins What to bring Worst thing about race morning Check-In Concierge? Norton plans for both Concerned about a cold day? Burning calories in the cold is complex Don’t take off warm gear too soon Nutrition on the hills You’d rather be warm than cold Thinking about temperature changes Temptation to push it too early Race mantras for the full BodyShot-ville Where you need confidence Race plans in pencil Fueling the run Nailing Bike Nutrition It’s like a long ride with fuel Caffeine on race day Watchless? Undertrained? Relaxed with focus Aero helmet? Mike Tarrolly - Robbie Bruce -
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#953 – Listener Q&A
09/03/2026
#953 – Listener Q&A
More great questions from our listeners today! Is the pull buoy a crutch? What's it take for a 15k swim? First 70.3, here's what you need to know. How important is high cadence on the bike? How much should you share with your coach in Training Peaks? Gator Skins in a race? Best way to get better at the swim in the off season. Is racing more mental or physical? And much more! Topics: 10 Days out from Ironman Wisconsin and we start with Lawn talk 15k Swim Is the Pull Buoy a crutch? Tried and true lessons for your first 70.3 How important is the 90 RPM cadence on the bike? Racing in heat vs cold How much should you share with your coach in Training Peaks? Is race day more mental or physical? Effort and execution Finding the right attitude for race day Gator skins in a race? Swimming in the off season - shorter more frequent? Or long? When to go for it in a race What do triathletes constantly try to optimize that doesn’t matter that much? FTP obsession? Sweet spot frequency in the off season for swim, bike, and run Loos agendas in the off season Should you resist going for it on the bike to save the run? Mike Tarrolly - Robbie Bruce -
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#952 - Ironman Mentality As The Race Closes In
09/01/2026
#952 - Ironman Mentality As The Race Closes In
Today we look at what’s going through out minds as Ironman Wisconsin closes in. This will be the first time we’ve raced Ironman together in 10 years. We look at Expectations how to reframe the stress in a way that’s more about being grateful and why it’s important to not try being someone you’re not. We look at the “purpose” of these races and why competing in something so hard is, in many ways, sacred. Taking the selfishness out of the equation and soaking it all in. We also talk about our favorite parts of the race and give some time predictions for each other. Topics: IMWI Training for us Real expectations 70.3 fitness for an Ironman Grateful to be able to do what we’re doing Don’t try to be someone you’re not Hanging your hat on gratitude The purpose of these races The moments that are sacred Seizing the opportunities when they’re there We’ve all been through tougher things Is it a selfish sport? Soaking it in all day What our favorite parts of Ironman races are Feels like the first time Mike Tarrolly - Robbie Bruce -
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#951 – Addition Through Subtraction
08/27/2026
#951 – Addition Through Subtraction
What do you love about triathlon? We think this is an important question to ask and an an even more important concept to protect. There are levels of going to the well and levels of stress we can handle in a functional way. Today, we talk about the power of elimination, and even more importantly when to recognize that it’s needed. We argue that it isn’t the races that wear us down, but the constant level of stress day after day. How do you protect your love of the sport? How do you get the most out of training in a minimal effective dose sort of approach? There’s nothing wrong with the occasional shelling, but understanding how that amplifies all the stress around you is a key to continued enjoyment. Training is only as good as our ability to recover from it . . . and frankly, live a satisfying life in all areas. And, when did it become "only" a 70.3? Topics: Weather and forecasts What’s going on in triathlon? Is the season feeling long? Get rid of burden Simplify Reducing marginal stress Controlling our ability to be prepared Why do we like triathlon? Making decisions about MORE Craig Alexander is back on the bike after 7 years Filling every corner of your plate Racing is your ability to execute Is it the races or the accumulation of days of stress that wears you out Average power vs Normalized power costs Training is only as good as your ability to recover from it Dropping things off your plate You don’t have to be in a constant state of stress Mike Tarrolly - Robbie Bruce -
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#950 – Wake That Sh*t Up
08/25/2026
#950 – Wake That Sh*t Up
For all of you enamored and in love with AI, here’s your AI podcast summary: This episode dives into the mental shifts and unconventional strategies needed to revitalize your triathlon training and racing experience. The discussion begins by addressing the "Dog Days of Summer," a period when athletes often fall into a slump, lulled into a routine of long, slow training sessions. However, the hosts suggest that you might not actually be tired of training itself, but rather bored of the monotony. By introducing concepts like "waking that sh*t up" with dynamic efforts, embracing unusual topics like birds and swimming, and understanding that "seeing it means believing it," you can change your attitude and find your fitness again. Training should remain fluid, allowing you to make it what you want it to be so that you stay mentally engaged and genuinely like the process. The conversation shifts to practical, reality-based race preparation, highlighting the profound relief an athlete feels simply by arriving at the race site. Success on race day depends heavily on being rational about your goals and maintaining your confidence, such as having the discipline to let competing riders surge ahead up the road without chasing them. A major focal point is the psychological side of performance: if your mind isn't ready to race, your body won't follow, no matter how physically prepared you are. Ultimately, the goal is to show up to the starting line feeling both fresh and fit, looking forward to the event rather than dreading it. Finally, the podcast tackles unconventional training volumes, exploring how to successfully finish a Full Ironman on limited training. The hosts break down why a condensed schedule is actually a preferred way to train for most people, especially athletes who are naturally averse to grueling, exhaustive long rides. Instead of grinding yourself into the ground, the key strategy is to "stop short" on your workouts to preserve mental and physical energy. This approach proves that you can feel highly confident and successful without sacrificing your entire life to the sport, redefining what it takes to conquer ultra-distance racing. Topics: Birds and Swimming Dog Days of Summer Finding your Fitness again Seeing it means believing it Changing Your Attitude The relief of getting to the race site “This” is a preferred way to train most people Doing Full Ironman on limited training Athletes averse to long rides Mentally engaged When we look forward to a race Fresh and fit If the mind isn’t ready to race You have to like it mostly Being rational about your race goals Confidence and letting riders go up the road Feeling confident and successful Lulled into long and slow everything Sometimes we’re not actually tired of training Make training what you want it to be, sometimes. Wake that sh*t up Stop Short Keep all of this fluid Mike Tarrolly - Robbie Bruce -
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#949 – The Ebb and Flow Of Taper Confidence
08/20/2026
#949 – The Ebb and Flow Of Taper Confidence
Today we look at how our confidence can rise and fall based on the simplest things.. Taper is a good example, but it also happens in training and racing. We use a couple of analogies, golf and gambling, and how they can teach us lessons on being steady and racing the right way. How do you know if the stars are aligning in a race and you can go for it? We talk about staying within yourself and the me vs me philosophy… we talk about when to go for it and when to “lay up.” We look at comparison and how it can be a rabbit hole of negatives. Make up sessions. Using your instincts in taper. Being ready for challenges you can’t see. Topics: Taper - how does it work? What is the perfect taper When the stars align Blaming success or failure on your taper Ebbing and flowing confidence Loving one discipline and tolerating the others The over-fatigue melding with the fresh It’s gonna be what it’s gonna be Over-cooking your strength You want to be content Putting for a three foot circle instead of the hole Emotional swings in races Laying up in a race Recognizing when it IS your day Unforseen challenges Check in and move on Comparing with yourself 3 years ago Real definition of conservative racing Gambling attitudes Polarized efforts Mike Tarrolly - Robbie Bruce -
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#948 – A Lot Of Things Can Happen In A Month
08/18/2026
#948 – A Lot Of Things Can Happen In A Month
A lot of things can happen in your last month of training before a big race. Today, we talk about what some of them are and why the last thing you want is to start dreading the sport. How do you keep your body and mind right as training gets more intense and the weather heats up? Burnout is a slow burn and often starts with obsession. Obsession to the outcome instead of what’s happening today. As coaches it’s likely we’d rather have you miss a few days here and there than get into a funk of dread. We look at ways to keep your bandwidth open and be available to train. We talk about keeping perspective on what you want . . . really want from this sport. We talk about the price it takes to be the best and why that isn’t for most people. We can’t be great at everything, and it’s usually not how fast you go, but how little you slow down. Topics: A lot can happen in a month The psychology of a triathlete Missing workouts in your race month Last month focus to be your best It’s not how fast you go, but how little you slow down Over-obsessing with metrics Can’t be great at everything When every day becomes a chore Worry and the pressure of expectations Having bandwidth to be available Keeping perspective and having fun What do you want? Really want? Are you willing to do that level of work? Do you want the work or the result? Saying no to things you enjoy When Mike finally realized how he makes himself dread the training. Don’t put values on everything Mike Tarrolly - Robbie Bruce -
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#947 – Ready To Run Off The Bike
08/13/2026
#947 – Ready To Run Off The Bike
Today, we take you through the bike and swim and talk about all kinds of ways you can be smarter so you’re ready to run off the bike. We talk about handling hills, keeping the ego in check on flats, along with effort indicators that you may be digging a hole. We look at how to gain time, how to breathe, and the worst way to try and gain time. We talk about the concept of burning “mini-matches” in the swim and bike. We look at ways to save fatigue, climbs vs. descents, and being in the right gear at the right time. We look at the importance of comfort in your wetsuit, sighting practice, and why you should be using a pull buoy more often. Topics: Hills and climbing Effort indicators How the hills chip away at your legs Shallow breathing Is nasal breathing the best indicator? Higher watts, trying harder, and going slower How to gain time in efficient ways The worst way to gain time Getting in the right gear at the right time Burning min-matches Saving fatigue The importance of keeping your line and cornering Climbs vs. Descents Finding sighting landmarks, especially when choppy Your overall comfort level is key Wetsuit issues and why you need to wear it often in training Nothing new on race day Is your neck pain from the bike or swim? Why you should use a pull buoy more often as the race nears Mike Tarrolly - Robbie Bruce -
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#946– Ironman Wisconsin Q&A
08/11/2026
#946– Ironman Wisconsin Q&A
Today, we talk about Wisconsin, but once again these topics are good for most Ironman courses. We look into personal needs bags and what to put in them. We talk about where most people go wrong on the bike course. We also discuss why it’s so ripe for making bad decisions. We look at the C26 race weekend activities. We also give some input on doing the Wisconsin double. And we get back to the bike and how to mentally and physically handle bumpier roads. How do you get to Mile 20 of the marathon ready to bring it home? And finally, where the C26 Spectator crews like to hang out on the course. Topics: Fall in Wisconsin Where is Personal Needs and what are must haves in your bags? Where do people most go wrong on the bike course? You’re racing yourself It’s a landmine type of bike course There are many opportunities to make bad decisions Tips for the Wisconsin Double Try to negative split both days Mental and Physical advice for bumpier roads Where do the C26 Spectators hang out? Mike Tarrolly - Robbie Bruce -
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#945 – Are You Conserving Energy or Being Lazy?
08/07/2026
#945 – Are You Conserving Energy or Being Lazy?
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 - Robbie Bruce -
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#944 – Building Race Instincts in Training
07/30/2026
#944 – Building Race Instincts in Training
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 - Robbie Bruce -
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#943 – Listener Q&A
07/28/2026
#943 – Listener Q&A
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 - Robbie Bruce -
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#942 – You Gotta Nail The Basics
07/23/2026
#942 – You Gotta Nail The Basics
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 - Robbie Bruce -
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#941 – Embrace Each Day As It Comes
07/21/2026
#941 – Embrace Each Day As It Comes
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 - Robbie Bruce -
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#940 - What's The Quantity of Your Quality?
07/17/2026
#940 - What's The Quantity of Your Quality?
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 - Robbie Bruce -
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#939 – Listener Q&A 7-16-26
07/16/2026
#939 – Listener Q&A 7-16-26
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 - Robbie Bruce -
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#938 – Listener Q & A
07/14/2026
#938 – Listener Q & A
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 - Robbie Bruce -
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#937 – Are You Cheating Your Training?
07/09/2026
#937 – Are You Cheating Your Training?
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 - Robbie Bruce -
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#936 – The Absurdity Of Ironman (Listener Q&A)
06/25/2026
#936 – The Absurdity Of Ironman (Listener Q&A)
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 - Robbie Bruce -
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#935 – Listener Q & A
06/23/2026
#935 – Listener Q & A
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 - Robbie Bruce -
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#934 – Is This A Hobby or Stress Builder?
06/18/2026
#934 – Is This A Hobby or Stress Builder?
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 - Robbie Bruce -
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