Crushing Iron Triathlon Podcast

You gotta be faster to be faster . . . but how do we get there? For a lot of us, that process starts now and we have to cut through the noise to figure out what we need to work on. It can be anything from form and technique to diet and nutrition to endurance to strength to mobility and flexibility. But it can't all happen at once. How do we set ourselves up to stick with desired changes? Triathlon is a complex puzzle that mirrors life. It's not always fun or easy, but we get into real approaches that can help you shift your mindset to hit small practices now that will pay off towards your big goals later.

Topics:

• Living the best life
• Chicken wings and hot corners
• General idea of what you want to accomplish
• Post race emotions
• Off-season technique
• Most athletes thing in times or zones
• Post race sweet spot
• Get where you're going fast and cheap
• Working on your form is hard
• Where's the low hanging fruit?
• Blindly doing workouts
• Speed, technique, rhythm, endurance, timing, etc…
• Build form and technique into your workouts
• Polarizing
• Pyramiding
• Things that are important year round
• When to disconnect
• Don't label improvement by metrics
• How likely are you to stick with desired changes?
• We all have big goals . . .
• You gotta be faster to be faster
• Post race psychology
• If you feel good you're more primed for success

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today we go through all things Ironman Wisconsin 2026. We talk 70.3 and full. We look at the race itself, how people fought and battled, and why Ironman seems like it's gaining steam again. We talk about the power of support from a team, get into why the bike is so tough for most, and whether or not it's the legs that give out or it's simply the tension and repetition of race day. We talk about the concept of leaving your "fight" in training. We look at how the society can stack the deck against us and why Ironman is kind of a "binge weekend." We discuss the finish line feels, why Robbie didn't race, and look at post race routines and why they can be dicy.

Topics:

• C26 Community in full force
• IMWI as a team race
• The power of support
• The Helix Energy
• The bike course beatdown
• There's so much to think about on the bike
• The mental toll
• The difference between bike and run pain
• Is it the muscles or the repetition
• Nutrition on the bike
• Long ride fatigue
• Upper body tension
• Is it as simple as more volume?
• Did you leave your fight in training?
• How to not walk
• The deck is stacked against us in many ways
• The binge of an Ironman
• Why Robbie didn't race
• Just be aware of why you feel like you do
• Post week routine
• Ironman energy resurgence
• Finish line feels
• Team support

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

In 5 Days Mike and Robbie toe the line at Ironman Wisconsin. Today, they talk through some of the thoughts and strategies for their races. Gear, fuel, effort, game plans, it's all here and they can assure you one thing . . . they really can't be sure about anything.

Topics:

• Wisconsin weather
• Pack for all seasons
• Swim skins
• What to bring
• Worst thing about race morning
• Check-In Concierge?
• Norton plans for both
• Concerned about a cold day?
• Burning calories in the cold is complex
• Don't take off warm gear too soon
• Nutrition on the hills
• You'd rather be warm than cold
• Thinking about temperature changes
• Temptation to push it too early
• Race mantras for the full
• BodyShot-ville
• Where you need confidence
• Race plans in pencil
• Fueling the run
• Nailing Bike Nutrition
• It's like a long ride with fuel
• Caffeine on race day
• Watchless?
• Undertrained?
• Relaxed with focus
• Aero helmet?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

More great questions from our listeners today! Is the pull buoy a crutch? What's it take for a 15k swim? First 70.3, here's what you need to know. How important is high cadence on the bike? How much should you share with your coach in Training Peaks? Gator Skins in a race? Best way to get better at the swim in the off season. Is racing more mental or physical? And much more!

Topics:

• 10 Days out from Ironman Wisconsin and we start with Lawn talk
• 15k Swim
• Is the Pull Buoy a crutch?
• Tried and true lessons for your first 70.3
• How important is the 90 RPM cadence on the bike?
• Racing in heat vs cold
• How much should you share with your coach in Training Peaks?
• Is race day more mental or physical?
• Effort and execution
• Finding the right attitude for race day
• Gator skins in a race?
• Swimming in the off season - shorter more frequent? Or long?
• When to go for it in a race
• What do triathletes constantly try to optimize that doesn't matter that much?
• FTP obsession?
• Sweet spot frequency in the off season for swim, bike, and run
• Loos agendas in the off season
• Should you resist going for it on the bike to save the run?

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

Today we look at what's going through out minds as Ironman Wisconsin closes in. This will be the first time we've raced Ironman together in 10 years. We look at Expectations how to reframe the stress in a way that's more about being grateful and why it's important to not try being someone you're not. We look at the "purpose" of these races and why competing in something so hard is, in many ways, sacred. Taking the selfishness out of the equation and soaking it all in. We also talk about our favorite parts of the race and give some time predictions for each other.

Topics:

• IMWI Training for us
• Real expectations
• 70.3 fitness for an Ironman
• Grateful to be able to do what we're doing
• Don't try to be someone you're not
• Hanging your hat on gratitude
• The purpose of these races
• The moments that are sacred
• Seizing the opportunities when they're there
• We've all been through tougher things
• Is it a selfish sport?
• Soaking it in all day
• What our favorite parts of Ironman races are
• Feels like the first time

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]

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]