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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]