Should you train differently for Ironman Wisconsin and Lake Placid than you do for Florida or California? The answer is, yes. Today we talk about the differences in swim, bike, and run training for different courses. We talk about the the grime and grind of tougher swims and rides vs. downstream swims and flatter bikes. They all have their challenges and we get into upper body strength, riding hills, staying in aero, more or less swim training, and how it all affects your run. We also talk about how you can train more specifically to meet the demands of your race, no matter what it is. Lower back sore on the bike? Neck hurt after the swim? Should you ride more big gear or high cadence? It’s all in today’s episode.

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Topics:

• More on the Wisconsin course
• Hoodie and shorts weather
• What’s the best course for you?
• Sturdy body training
• Building durability
• Long and grinding Z2 rides
• What are you willing to train the most at?
• Upper body focus
• Average power vs. Normalized power
• Energy spent navigating people around you on the swim and bike
• Signing more and how it takes energy
• Why is your lower back sore?
• Pull Buoy and Paddles
• Fatigued arms and how that affects bike RPE
• Hit hills hard
• Big gear climbing
• Extra riding to train your saddle
• Smoothing out your gearing
• Training for the specific race course
• Practice sighting in the pool
• Train to be in the wrong gear

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

On the heels of our Ironman Wisconsin camp we dive deep into strategy, pacing and mentality. We talk about the Wisconsin bike course and why it’s so attractive, or daunting to people and how to solve the riddle. We also get into swimming and look at what races you need to train harder for. We look at how to pick the right race for you. How making smart decisions and fewer mistakes can be the difference in your PR. And we look at why you should never assume anything about a course or a race day.

Topics:

• Our Ironman Wisconsin Camp
• Ironman Wisconsin Bike Course Discussion
• Honing your mental game
• Making Smart Decisions
• How to make fewer mistakes
• The best races for stronger bikers
• Challenges of training for Ironman Texas
• Fast races present different problems
• Setting time goals and how that can be a problem
• Who performs better at Kona
• Bike courses vs. Run Courses
• Picking races that are right for you
• When can you short your swim training?
• Staying in overall ballpark triathlon shape
• Fully commit and never assume
• Should you tackle a full Ironman after your 70.3?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

How on earth can Katie Ledecky continue to dominate for so many years? It’s not like training plans are a secret, so what could possibly be the difference, and how can you learn from her mentality. Today, we discuss her approach to swimming, her stroke, and her racing strategies. We also talk a little Tadej Pogacar and some Tour de France. And why it’s important to do what you love but also spend time, be patient and do things that make you uncomfortable?

Topics:

• Birthdays… how important are they after 40?
• Katie Ledecky and her complete dominance
• How much faster does kicking make you?
• What’s it take to keep focusing on getting better?
• You can get away with a lot more when you’re young
• Holding speed without your kick
• Understanding negative splitting in long course racing
• Aerobic training
• Is Katie Ledecky’s training that much different?
• Tadej Pogacar is one with the terrain
• Katie is one with the water
• How dial in are you year round?
• 5 star athletes that crash and burn
• How our youth impacts us later in life
• What do you choose to do when you’re happiest?
• We want it now
• Work at things you suck at
• Dip your toes, build confidence, and be all in
• Stay in the game

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we look at things you can and should be using to build your confidence every day. We talk about cutting negative people and why this is ultimately all about your growth. We look at the real reasons why athletes hate workouts at times. We talk about training to your current fitness and not being overly judgmental with yourself. We talk fatigue and look at positive ways to gauge your training and fitness. Don’t trust GPS in open water. The right way to use race energy. Staying even and grounded. Aging gracefully and accepting compliments along with having pride in what you’re doing.

Topics:

• New Races
• Ironman City Pick Strategies
• Negative people in our lives
• Looking in the mirror
• Feel good during workouts?
• Why we hat training sometimes
• Train to your current fitness
• Going from A-Z
• The ultimate goal is a daily win
• Don’t set up for a loss
• Habits are hard to Combe by
• Polarizing society
• Simplify your life to create space
• You have time . . .
• Why athletes listen to this podcast
• Don’t trust GPS in open water
• How fatigue masks fitness
• Using race energy the right way
• Staying even and grounded
• Aging gracefully
• Take care of yourself first

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Are you making mistakes in training and racing that slowly chip away at your ability to perform? Maybe things just feel tougher than they should all the time? Today, we look at how athletes put themselves behind the 8 Ball and continue to make things harder than they need to be. There is stress in tension and if you’re putting too much on yourself, it will eventually bite you in The Ass. It’s all about knowing your body, having confidence in your ability, and knowing what you’re capable of. Stop trying to force everything and be better at tuning into the moment.

Topics:

• Holidays and Races on Fridays??
• Stress when the stakes are high
• Forcing bad decisions
• Meditation analogy
• High expectations ruined
• It only matters on race day
• It’s all about confidence
• Sam Laidlow undertrained
• Burning matching in training and in racing
• Negative split mentality
• Take advantage of the heat
• Are you always forcing?
• Respect the warm up
• Anxiety in the swim line is written on your face
• There’s a lot of stress in tension

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Despite our best effort to resist, today we look at what the new Kona Qualifying System could mean for you! BUT, we also look at if it may give Ironman events a boost. Or . . . are there other things they can/should do to revitalize interest in their main brand, Full Ironman events. What would it take? Will they announce something new? How are they doing with getting new people in the sport? We have been on the ground at these Ironman events for a long ass time and have some thoughts about why people get involved in racing.

Topics:

• The fireworks over the Kona Qualifying system
• Why was the new IM CEO at Roth?
• Kona Should be hard to get into
• Nothing is perfect
• Will THIS finally make everyone happy??!!  Probably not.
• How one WC is better for general interest
• Ironman shit on who they are
• Field vs. Years before in your age group?
• Making races spectacles
• New IM on the way??
• Sticking to your guns
• The deep interest in Mass Starts from athlete to fan to new beginnings
• New IM CEO seems to be going back to the roots

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Bogged down by the heat or the serious nature of metrics and being the greatest athlete?? Well, maybe this process can be a little more enjoyable. Get out in the weather. Have fun. Live a little. Get faster with a free body.

Topics:

• Athletes don’t like it hot
• Athletes don’t like it cold
• Perfection breeds over-serious
• Killing the humor
• The tension that comes with tech
• Training in the heat
• Why do you think it’s beyond your ability?
• You’ve convinced yourself you can’t do it?
• Mental fatigue can be tougher than physical
• Are you too mechanical?
• Be Free
• SWIM
• BIKE
• RUN
• 80/20
• Sprint
• Go for it
• Do it.
• Live

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

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 - [email protected]

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

[email protected]

[email protected]