Today we look at simplifying the often complex chain of energy and how it relates to what you eat and your mental stress. We look at ways to recognize and dissipate stress in a productive way. We look at why that first mile or so of the run can feel terrible but the end feels amazing. It can also go the other way. Why? We talk about heart rate variation during training and some of the signs you should be looking for during your workouts. We talk about how training is a bunch of microcosms for your race and how certain days can prepare you for the unknown. We talk about controlling cortisol spikes, the 48 hour rule, and compounding stress. We look at the classic sign of overtraining, how your diet and actions can affect you for several days, and how to tangle with delayed muscle soreness and fatigue.

Come join us at one of our awesome Camps:

Nashville, TN, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• Food hangovers
• Ironman pre-dinner events
• Going hard when you shouldn't
• Running or riding after you eat
• Aerobic decoupling
• When heart rate is steady
• Coffee and food correlation to training
• High heart rate at the beginning of your run?
• How to approach the first mile or two
• Warm ups and dissipating stress
• When the heart rate is staying low
• Understanding RPE and Data together
• Classic sign of overtraining
• Honest ranking of how you feel
• When the variation is weak through strong
• Hitting threshold watts
• The 48 hour rule
• Delayed muscle soreness and fatigue
• Compounding stress
• Cortisol Spikes
• Our stress jars overlap

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Struggling to dial in your nutrition? We have you covered . . . well, sort of. Nutrition and hydration vary greatly between athletes and we'll give you a LOT to think about as you train and prepare for your race. We'll look at high carb, low carb, and maybe more importantly, the right carbs. We'll talk sugar and sodium. We get into the concept of "over-fueling" and why it may be more common than you think. We get into your "work rate" and why it might be the most important variable. We look at sweat rates, when caffeine is a terrible idea, and why the swim is much more important than most people give it credit for. We talk about daily nutrition and why that sets the most important tone for everything you do in training.

Come join us at one of our awesome Camps:

Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• Do you take in too much nutrition?
• Popping gels as a habit
• High Carb - Low Carb - The Right Carb
• Why you have to experiment
• Carbs/Sugar is a polarizing topic
• Use carbs as a booster not always the fuel
• How high is your "work rate?"
• Dehydration impact
• What is my hourly calorie and carbohydrate goal for the bike and run?
• Overfilling on the bike?
• Gut training??
• Is it nutrition or not training properly?
• How much sodium or electrolyte intake is necessary per hour, and how should I carry it?
• Sweat rates vary greatly
• Doing your own sweat test
• What are common race-day nutrition mistakes, and how do I avoid them?
• Why caffeine when you're tired is a bad idea
• Don't be afraid of deviating from your plan by listening to the body
• Why the swim is SOO important
• How do I effectively practice my race-day nutrition during long training sessions?
• Why you get behind the 8-ball and can't get out from it
• How long can you fend off that feeling of being in the negative?
• More chicken, less sauce

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today we look into your race day logistics. Things to think about beforehand so they are not taking up space in your brain on race day. We get into realistic race goals and how to give yourself the best chance for a good race. We talk about how to deal with brick legs off the bike. Is it something you can train more for or is it something you have to get used to. We dive into transition preparation and time saving techniques, some which are guaranteed to save you several minutes if you're not already doing them. And we look at having to go to the bathroom during the race. I know, but it is definitely another area that can cost you a ton of time. We also discuss the recent Barkley Marathons and here's a link to the mini-documentary we referenced..

Barkley Marathons mini-doc. - https://www.youtube.com/watch?v=eXi4xHj4SfU&t=19s

Come join us at one of our awesome Camps:

Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• What is a realistic goal time for a first-time Ironman, and how should I pace each leg
• Shoot for a wide window… it's like a long putt… trying to make it when you don't need to is risky business…..
• Fake Fresh
• What should I put in my bike and run "Personal Needs" bags?
• How can I manage the "jelly legs" sensation when I start the marathon?
• What is the best strategy for minimizing time in the transition areas (T1 and T2)?
• What's the protocol for using the restroom (or peeing) during the race?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Sometimes it's best to go back to the basics and re-think what you might already know. Or answer the questions that a lot of people think about but are afraid to ask. Today, we drove the podcast by asking AI what are the most frequent questions asked about Ironman Training. We get into proper volume, plan structure, longest runs and rides, taper, Zone 2, burnout and overtraining, and how to avoid injuries. Success in Ironman rarely happens without a great understanding of this basic principles. Open your mind and come into it fresh.

Come join us at one of our awesome Camps:

Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp

Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/

Topics:

• AI dating and restaurants
• How many hours per week is a realistic training volume for a full Ironman?
• Your peak period should be what you earned
• 6 hour easy rides are actually intense for most people
• What does a properly structured 6-month or 9-month Ironman training plan look like?
• How long should my longest run and longest ride be before the race?
• What is the optimal Ironman taper, and how many weeks should it last?
• How important is heart rate Zone 2 training for building long-course endurance?
• How do I avoid injury from the high volume of training?
• How should I balance the three disciplines to prevent burnout or overtraining?
• How good is your ability to shed fatigue?
• Life stress affects your taper
• The taper responsibility is mostly on athletes
• The taper is an Art
• The "D" word
• High volume should be volume you "can handle"
• Stacking volume in manageable ways
• Is stretching creating injuries?
• Burnout is mental
• Fatigue is physical
• End today's workout looking forward to tomorrow.

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Do you find the Olympics motivating? Today was look at some of the stories and the roads they took to get there.

We also talk about why Mike hasn't been watching the Olympics. We get into building streaks and how to rebound once the streak is over.

What about the purpose behind creating a streak? How can you get rid of distraction and find a sweet groove of consistency? We talk about frequency vs. volume.

We get into what the most successful triathletes do on a daily basis. The art of taking body shots and upper cuts. Also, how do you detach from people, places, and things that are getting in the way of your ultimate mission.

Join us at one of our awesome camps in Nashville or Madison, WI: https://c26triathlon.com/camps/

Topics:

• Back from our hiatus
• When a streak ends
• The key to streaks is getting back on after you stumble
• 100 Days of Running
• What's the purpose behind your streak?
• C26triathlon.com - Come Join Us in Nashville or Madison for an awesome camp
• Who's gonna show up at your race?
• Olympic stories
• Patience
• Be your own Olympian
• Staying on your path
• Dealing with distraction
• Getting a little better each day
• Frequency over volume?
• Keep the compass pointing North
• Be firm in your direction
• Creating long term success
• What really creates wins?
• Body shots and upper cuts
• Stop watching the news
• Creating detachment
• Is what you're doing taking you to the place you want to go?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we take a look at what why it's so important to be responsive and adaptable on a bike and show you how to build those skills.

We dive into the importance of having a cadence range and the ability to respond on a dime. We talk about what it means to ride your bike vs. letting your bike ride you. We look at trainer vs. outdoor riding and why you're probably not getting as much out of trainer rides as you should. We talk about distractions and how it may be affecting your ability to improve on the bike. Why Netflix could be holding you back. And, finally we talk about multi-tasking and how it is ultimately taking away from your ultimate goals.

Topics:

• Friday Night Loser's Club
• The ability to change cadence
• Creating range of ability in cycling
• Outside vs. The Trainer
• Being Responsive on course
• Ability to increase cadence on a dime
• Ride your bike, don't let your bike ride you
• Distractions on the trainer
• Conditions matter
• Zoning out during rides
• Being Committed to getting better
• Are you really focused?
• What are you looking at while on the bike?
• Neuro-muscular fatigue
• Watching the news
• Becoming dependent on distractions
• Why do we glorify multi-tasking?
• Reduce distraction gradually
• Addicted to stimulation

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Back into the water today with an explosive episode focusing on early vertical forearm and the catch. We get into things like the proper entry, whether or not you should glide, and how to get maximum efficiency from your stroke. We go over tons of typical mistakes by triathletes, including diving too deep with your hand. We look at a few great drills and how they can help you develop better form and be more economical, which is the key to great triathlon swimming. We talk about technique sets vs. swimming long just to build yards. We get into efficiency, anxiety, and how to build confidence in the water. Sometimes it's just hard because you think you're bored. Start slow. Be patient. Build.

Topics:

• Snow shoveling tips
• Swim as compared to a bike fit
• Body position and breathing
• Early Vertical Forearm - what does it mean
• The catch phase - propulsion
• Bad return on investment
• Why hand control is underrated
• Should you "glide?"
• What about entry
• Should fingers be spread open?
• Diving too deep with the hand
• Understanding early vertical forearm "leverage"
• Hip driven freestyle
• Shoulder over elbow over wrist
• Paddle and visual cues
• Tarzan drill and swimming with balls
• Long sets with rocks
• Skulling
• 24 x 100 or 2400 straight?
• Efficiency is speed
• Stop obsessing about yardage every time
• Maximum efficiency
• Economical athletes get the most return
• Shorter technique driven swims
• Getting faster with better form
• Fear and anxiety vs. confidence
• Take time to be more efficient
• Sometimes it's just hard because you think you're bored.

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we go deep on swimming but keep it relatively simple so you can work on things that matter and lock them in. We talk about some of the most important fundamentals regarding swimming: breathing, body position, and body control. There will be big wins in your swimming if you can master the basic principles of swimming. We also get into how you should be breaking up your week regarding form, intensity, and endurance. We'll look at getting a bigger return for your energy investment, why the hips are critical, why you're probably too tense in the water, and the soon to be famous Light Switch Test.

Topics:

• Does op 20 swimming list hold up?
• Swimming and focus on the details
• Obsession over aero and watts but not swimming
• 90 Day Challenge
• Picking up swimming later in life
• Correct form + muscular endurance
• End of Ironman running form
• Uncomfortable doing hard swims?
• Efficient form for return of energy investment
• Day One - Pick one day for technique (AR)
• Day two - Focus on top speed and turnover
• Day Three - Longer swim for muscular endurance
• How to breathe
• Why to breathe every stroke
• Breath 2-4
• Bilateral breathing??
• Build a strong side
• Body position
• Head is number one
• Forehead down
• Body Control
• Head raises - body sinks
• A body drill with paddles
• Outside cues to get a better feel for the water
• Video from the front cue
• Splayed out?
• Hips way too open
• Hip control
• Steering wheels in swimming
• The Light Switch Test

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today, we start by looking at the way Indiana built a program that seemingly came out of nowhere to win the National Title. It wasn't an accident and you can build yourself in the same way. And that process starts now. We'll look at micro gains and goals and how they stack up over time. We look at long term consistency vs. short term bursts and why the former is always better. We talk about just "knowing" when you're getting better vs. depending on numbers. We look at aiming low and getting things done vs. always wanting to see improvement. Improvement happens and small habits lead to big routines. Lower expectations and get to the work.

Topics:

• Inverted world - Indiana is the National Football Champion
• One play at a time
• A disciplined process
• Who makes the fewest mistakes?
• The next thing is the most important thing
• Have a short memory
• Being grounded
• The process starts now, one day at a time
• Imagine yourself as a program
• 6 months vs. 6 weeks
• Snowball rolling down a hill
• Struggles with long rides?
• Weave in longer rides now
• Find something to work on and commit to
• What is your focus right now??
• Small habits lead to big routines
• Gains by accident
• Micro goals
• It just felt better this week
• Lowering expectations
• When you just know without the numbers
• Lay off the throttle
• Yo-yo back and forth
• Aim low
• Most frequently skipped workouts
• Next cast - Swimming

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Let's just stop for a minute and think about the endless choices we have and how they can overwhelm us. Ever get that feeling like you need to get in shape before you go to the gym? We talk about the rabbit hole of hacks and how it can lead to action paralysis. We talk about how to structure your mind for the right "why." We look at why getting one percent better each day is a great strategy, but why it's so tough to stick with. Training should be about much more than a time goal, it should be driven by what is truly meaningful to you and it's well worth sitting in silence and really figuring out.

Topics:

• Getting fit before going to the gym
• Can you ever be fit enough?
• Intellectual experts vs. practitioners
• What's the hack?
• Action paralysis
• Endless podcasts, influencers, newsletters
• Drink from a garden hose vs. a fire hose
• We always want more
• When we feel like it's not enough
• Trying too hard
• The weight of the world
• The integrity of a workout
• Do we need more?
• We all need a bit of a buffer
• Being swept up in the moment
• One percent better each day but not seeing it
• Weight loss and patience
• Inability to set realistic goals
• What is meaningful to you?
• You have to have more than a time goal
• Swinging for the fence all the time
• Building habits that turn into routine
• Pick out the right lot and build slowly

[email protected]

[email protected]