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 - [email protected]

Robbie Bruce - [email protected]

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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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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

[email protected]

[email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]