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

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

Topics:

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

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

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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

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

Topics:

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

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]