Crushing Iron Triathlon Podcast

Today we tackle more hard hitting questions from the listeners and Mike celebrates the Brewers World Series win. We get into AI coaching and human coaching. We talk about "reverse periodization" including what it is and why as usual it depends. We look at the Base, Build, Peak periods and how to best approach them. We talk about cold weather riding, things to consider when thinking about a new bike, and why a new bike can be the best or worst decision you make. We look at the strategy behind running off season and in season marathons vs. half marathons. We also talk triathlon influencers and why they are typically a bad source of information.

Topics:

• Brewers win the World Series and Mike is very relieved, relaxed, and ready to focus
• What qualities make the best coaches in all sports
• Reverse periodization
• Training as a priority
• Base, build, peak
• Is a new bike worth it? Under what circumstances
• Make sure you are comfortable and enjoy the process
• Cold weather cycling
• December marathon?
• What about half marathons?
• AI coaching vs Humans
• How much time do you lose on the back end of races?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

In some ways the off-season is the hardest season, so what do you do when motivation is fleeting? Today we look at the Yo-Yo approach to tackling training and why it never works how we hope it will. We talk about how to actually change a lifetime of thought patterns into something that sticks and builds. We get into goals and why most have a tendency to start with the hardest part. We look at extremes in training and why many times a new goal wasn't even on our radar 2 minutes earlier. How do we build internal clarity and respect that good things take time?

Topics:

• World Series lessons
• Embracing the grind
• The Off Season vs. Race season
• The hardest part of training
• Purchase oriented lifestyle
• Changing course for the sake of changing
• What is a quick fix and how can they actually work?
• Crash diet
• It takes a lot of time to get out of shape
• The yo-yo life
• Long term investing
• Lottery winners
• Changing a lifetime of thought patterns
• Build something, not everything
• Make attainable targets
• Positive self talk
• Helium balloons carrying extra weight
• Don't start with the hardest goal
• Start by reduction
• Training Peaks extremes
• Is that super long run the answer today?
• How penetrable is your life feed?
• It wasn't on your radar 2 minutes ago
• External motivation is fleeing
• Internal clarity

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we look at the new races Ironman has announced and tell you which one we think will sell out fast. We also talk about the what could be behind the locations along with how we think they'll do. We also explore the popularity of the sport and speculate on some of Ironman's recent decisions. We look at some races gone by and ask whether these races are really selling out or they're creating demand.

Topics:

• Mike's brush with the law
• Ironman's 3 new race announcements
• Texas sells out
• The "sell out" philosophy
• Triathlon gaining steam?
• The younger and older age groups
• Are the sell out numbers real?
• Is the sport growing in popularity?
• The strategy behind the deferral program
• Why not Minnesota for a race?
• How and why do they pick race cities?
• Will Mike take the "triathlon influencer challenge?"

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]

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 - [email protected]

Robbie Bruce - [email protected]