What do you love about triathlon? We think this is an important question to ask and an an even more important concept to protect. There are levels of going to the well and levels of stress we can handle in a functional way. Today, we talk about the power of elimination, and even more importantly when to recognize that it's needed. We argue that it isn't the races that wear us down, but the constant level of stress day after day. How do you protect your love of the sport? How do you get the most out of training in a minimal effective dose sort of approach? There's nothing wrong with the occasional shelling, but understanding how that amplifies all the stress around you is a key to continued enjoyment. Training is only as good as our ability to recover from it . . . and frankly, live a satisfying life in all areas. And, when did it become "only" a 70.3?

Topics:

• Weather and forecasts
• What's going on in triathlon?
• Is the season feeling long?
• Get rid of burden
• Simplify
• Reducing marginal stress
• Controlling our ability to be prepared
• Why do we like triathlon?
• Making decisions about MORE
• Craig Alexander is back on the bike after 7 years
• Filling every corner of your plate
• Racing is your ability to execute
• Is it the races or the accumulation of days of stress that wears you out
• Average power vs Normalized power costs
• Training is only as good as your ability to recover from it
• Dropping things off your plate
• You don't have to be in a constant state of stress

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

For all of you enamored and in love with AI, here's your AI podcast summary:

This episode dives into the mental shifts and unconventional strategies needed to revitalize your triathlon training and racing experience. The discussion begins by addressing the "Dog Days of Summer," a period when athletes often fall into a slump, lulled into a routine of long, slow training sessions. However, the hosts suggest that you might not actually be tired of training itself, but rather bored of the monotony. By introducing concepts like "waking that sh*t up" with dynamic efforts, embracing unusual topics like birds and swimming, and understanding that "seeing it means believing it," you can change your attitude and find your fitness again. Training should remain fluid, allowing you to make it what you want it to be so that you stay mentally engaged and genuinely like the process.

The conversation shifts to practical, reality-based race preparation, highlighting the profound relief an athlete feels simply by arriving at the race site. Success on race day depends heavily on being rational about your goals and maintaining your confidence, such as having the discipline to let competing riders surge ahead up the road without chasing them. A major focal point is the psychological side of performance: if your mind isn't ready to race, your body won't follow, no matter how physically prepared you are. Ultimately, the goal is to show up to the starting line feeling both fresh and fit, looking forward to the event rather than dreading it.

Finally, the podcast tackles unconventional training volumes, exploring how to successfully finish a Full Ironman on limited training. The hosts break down why a condensed schedule is actually a preferred way to train for most people, especially athletes who are naturally averse to grueling, exhaustive long rides. Instead of grinding yourself into the ground, the key strategy is to "stop short" on your workouts to preserve mental and physical energy. This approach proves that you can feel highly confident and successful without sacrificing your entire life to the sport, redefining what it takes to conquer ultra-distance racing.

Topics:

• Birds and Swimming
• Dog Days of Summer
• Finding your Fitness again
• Seeing it means believing it
• Changing Your Attitude
• The relief of getting to the race site
• "This" is a preferred way to train most people
• Doing Full Ironman on limited training
• Athletes averse to long rides
• Mentally engaged
• When we look forward to a race
• Fresh and fit
• If the mind isn't ready to race
• You have to like it mostly
• Being rational about your race goals
• Confidence and letting riders go up the road
• Feeling confident and successful
• Lulled into long and slow everything
• Sometimes we're not actually tired of training
• Make training what you want it to be, sometimes.
• Wake that sh*t up
• Stop Short
• Keep all of this fluid

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today we look at how our confidence can rise and fall based on the simplest things.. Taper is a good example, but it also happens in training and racing. We use a couple of analogies, golf and gambling, and how they can teach us lessons on being steady and racing the right way. How do you know if the stars are aligning in a race and you can go for it? We talk about staying within yourself and the me vs me philosophy… we talk about when to go for it and when to "lay up." We look at comparison and how it can be a rabbit hole of negatives. Make up sessions. Using your instincts in taper. Being ready for challenges you can't see.

Topics:

• Taper - how does it work?
• What is the perfect taper
• When the stars align
• Blaming success or failure on your taper
• Ebbing and flowing confidence
• Loving one discipline and tolerating the others
• The over-fatigue melding with the fresh
• It's gonna be what it's gonna be
• Over-cooking your strength
• You want to be content
• Putting for a three foot circle instead of the hole
• Emotional swings in races
• Laying up in a race
• Recognizing when it IS your day
• Unforseen challenges
• Check in and move on
• Comparing with yourself 3 years ago
• Real definition of conservative racing
• Gambling attitudes
• Polarized efforts

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

A lot of things can happen in your last month of training before a big race. Today, we talk about what some of them are and why the last thing you want is to start dreading the sport. How do you keep your body and mind right as training gets more intense and the weather heats up? Burnout is a slow burn and often starts with obsession. Obsession to the outcome instead of what's happening today. As coaches it's likely we'd rather have you miss a few days here and there than get into a funk of dread. We look at ways to keep your bandwidth open and be available to train. We talk about keeping perspective on what you want . . . really want from this sport. We talk about the price it takes to be the best and why that isn't for most people. We can't be great at everything, and it's usually not how fast you go, but how little you slow down.

Topics:

• A lot can happen in a month
• The psychology of a triathlete
• Missing workouts in your race month
• Last month focus to be your best
• It's not how fast you go, but how little you slow down
• Over-obsessing with metrics
• Can't be great at everything
• When every day becomes a chore
• Worry and the pressure of expectations
• Having bandwidth to be available
• Keeping perspective and having fun
• What do you want? Really want?
• Are you willing to do that level of work?
• Do you want the work or the result?
• Saying no to things you enjoy
• When Mike finally realized how he makes himself dread the training.
• Don't put values on everything

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we take you through the bike and swim and talk about all kinds of ways you can be smarter so you're ready to run off the bike. We talk about handling hills, keeping the ego in check on flats, along with effort indicators that you may be digging a hole. We look at how to gain time, how to breathe, and the worst way to try and gain time. We talk about the concept of burning "mini-matches" in the swim and bike. We look at ways to save fatigue, climbs vs. descents, and being in the right gear at the right time. We look at the importance of comfort in your wetsuit, sighting practice, and why you should be using a pull buoy more often.

Topics:

• Hills and climbing
• Effort indicators
• How the hills chip away at your legs
• Shallow breathing
• Is nasal breathing the best indicator?
• Higher watts, trying harder, and going slower
• How to gain time in efficient ways
• The worst way to gain time
• Getting in the right gear at the right time
• Burning min-matches
• Saving fatigue
• The importance of keeping your line and cornering
• Climbs vs. Descents
• Finding sighting landmarks, especially when choppy
• Your overall comfort level is key
• Wetsuit issues and why you need to wear it often in training
• Nothing new on race day
• Is your neck pain from the bike or swim?
• Why you should use a pull buoy more often as the race nears

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we talk about Wisconsin, but once again these topics are good for most Ironman courses. We look into personal needs bags and what to put in them. We talk about where most people go wrong on the bike course. We also discuss why it's so ripe for making bad decisions. We look at the C26 race weekend activities. We also give some input on doing the Wisconsin double. And we get back to the bike and how to mentally and physically handle bumpier roads. How do you get to Mile 20 of the marathon ready to bring it home? And finally, where the C26 Spectator crews like to hang out on the course.

Topics:

• Fall in Wisconsin
• Where is Personal Needs and what are must haves in your bags?
• Where do people most go wrong on the bike course?
• You're racing yourself
• It's a landmine type of bike course
• There are many opportunities to make bad decisions
• Tips for the Wisconsin Double
• Try to negative split both days
• Mental and Physical advice for bumpier roads
• Where do the C26 Spectators hang out?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we talk about some things we learned at our Wisconsin Camp, including dealing with choppy water and training in bad conditions. Robbie declares he's not wearing a wetsuit at Ironman Wisconsin. We look at the complexities of triathlon and how to keep things simple. Are you living in your head? And we look at the concept of being cautious or conservative and what that really means. Is it the safe approach or are you making things harder than they need to be? We look at energy. We talk about what is pissing Mike off… And Leaning into your competitive side.

Topics:

• Wisconsin Camp
• Triathlon can be complex
• Swimming in chop
• Conditions to cancel a swim?
• Be the water
• We all need to experience bad conditions
• Is knowing the Cours a good or bad thing?
• Attacking the course
• Too much in your head?
• Breaking up the race day
• What's pissing Mike off
• Race energy
• Flat courses
• Changing up your philosophy
• What does being conservative on the bike mean to you
• Does it feel easy or are you being lazy?
• Embracing what makes you feel like a racer
• Leaning into your competitive side

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Topics-

• The Big Finish at Tour de France
• The best cyclist is a competitor at heart
• How much are we leaving on the table?
• You have to climb the hills
• Racing instinct
• How do you execute in a race?
• Flexible training
• Today's the day
• Flipping the switch
• Building race instincts in training
• Don't break but splinter
• Learn to feel suffering
• Problem solving
• All fatigue isn't created equally
• Obsession with precision
• Create obstacles in training
• Camera out the window
• Race day is really like a training day
• How do we get the most out of our body?
• Normalized Effort
• The illusion of power or pace
• The ultimate practice game

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Topics:

• Testing every 4 weeks?
• How to prevent mechanicals in a race
• Thoughts about Garmin buying Training Peaks (see last episode)
• Preparing for a cold water swim
• Racing 1500 miles from home and driving
• Train along you journey?
• Creating space in the body
• Focus on strengths or weaknesses?
• Bike and run cadence, but what about swim cadence?
• Create versatility in your cadence
• Digestive issues on the run. Why??
• Over biking and the effects on your run

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

We start by talking about Garmin buying Training Peaks then everything goes to hell in a hand basket (in the best of ways). We talk about how it affects Strava, we look at all the noise in training and discuss technology as good or bad. We look into training and racing by feel and the Tour and Challenge Roth. We take a deep dive into metrics and which ones you should be training with and how to add more. We talk HRV and adjusting workouts each day or on the fly. We look at the trend of forcing more carbs and along with the Norwegian training method and why you might want to think twice. Get obsessed with the basics, then add layers to the recipe.

Topics:

• Garmin buys Training Peaks
• Is this good or bad?
• How it impacts Strava
• How we deal with more and more noise
• Where is the one on one conversation?
• Drum solo or drum groove?
• Challenge Roth winner talks her strategy
• Go by effort or metrics?
• New technology . . .
• Training and racing by feel
• How new tech should compliment your training
• What metrics really matter
• Pre-built workouts
• Intentional training
• Adjusting your workouts on the fly
• Focus on on or two things at once
• HRV
• Why your fueling might suck
• Forcing more and more carbs
• Obsessed with the basics

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]