Afleveringen
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Today, we look at energy breakdowns for your swim, bike, and run. We also get into how to handle A, B, and C races. Are they really different? Are you setting goals for today or down the road? We also look at A, B, and C goals for each individual race. Do you want to see how much you can push the bike and still run? Swim hard or reel it in? How do you keep going on the bike. Self-talk, toughness, and nutrition. Can you put yourself in objective space? Are you ready to dig deep, or find in-race recovery points? Whatâs your your ceiling for discomfort on race day?
Topics:
Join Our Email list and get a free swimming PDF at C26triathlon.com Ironman Facebook group panic Setting your race strategy Building a checklist Goals: Time or performance? Whatâs the goal for today? A, B, and C Races How much energy do you use on each portion? A, B, and C Goals for the day If you feel good, take what you got Donât fold, figure something out The performance spectrum How long can you go without imploding? Experimenting with nutrition Practicing toughness The goal is to gain information Testing or body of work? Cramping and bonking . . . is it really sodium? Whatâs your ceiling of discomfort in the swim, bike and run? Ending on a good note If a race feels easy . . . .Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Note: This is a repost and may talk about us living in Chattanooga and being at the race. Both are not accurate. The information about the course is, though! Enjoy and best of luck racing.
Overdoing the bike could cost you dearly on the run. We get into fueling and cooling strategy, how to know if and when youâre ready to push the bike/run. We talk about the hills, the flats, how to approach a downstream âlongâ swim, and critical run information that could make or break your race.
This cast is from 2021.
Topics:
Follow us on Instagram: C26_Triathlon Come see us at the C26 Hub in Chattanooga Whatever happens, stick with it Swim Start Walk - What to pay attention to Fueling Pre-swim When to put on your wetsuit Strategy for Swim When and where to strip wetsuit T1 - Long-ish Run. Be purposeful but patient Bike mounting tips Watch your water bottles First 5 miles of bike course can be rough First 25 mile strategy The âBigâ hill Last 25 miles Climb at Mile 45 and fast descent When to push the bike Pacing and fueling the bike and run Always know where your effort level is Aid station chaos and why you may want to carry First big hill out of T2 Rolling hot roads Greenway thoughts Bridge number one Pedestrian bridge When to Let it Rip on the runMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Zijn er afleveringen die ontbreken?
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Today we give you all the secrets to more enjoyable training, which will obviously transfer into better racing . . . and maybe even a happier life.
Are you going about your training in the right places with the right approach?
Topics:
Summer is here . . . Finding routes you enjoy Having great training options Itâs hard to get burned out Finding a groove that works for you Refusing to run or ride inside Knowing what works The wind Power meters and FTP tests The pool vs. a lake Watts inside vs. Out Cycling outside is a total mental shift Running outside vs. treadmill Training routes that check the boxes Spontaneity and adventure Going with what feels right Figuring things out through experience Pro racing vs. amateur racing Feeling younger as you get older Youâre either hurt or getting better Running shoe talk - Newtonâs, K Swiss Over seeking comfortMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Lots of talk about open water including, how comfort, how to approach workouts, and length of stroke. More discussion about the feel for water today, and a sidebar into the feel for the bike and run. How often should you use the pull buoy? What about paddles? How to breathe right and fix dead spots in your stroke.
Topics:
Weather and running and emotions Open Water Training Integrity of swim workouts in open water Comfort in Open Water Smaller hands and feel for the water Counting strokes Timing of turning your head to breathe Feeling with your wrist Pauses and dead spots How to breathe Sighting as part of your stroke Weight training for swimming How often should you use a pull buoy?? Paddles/pull buoy/mixed with all out 50s Plain old genetics Find the optimum stroke for your body type Feel for the water, bike, and run-------------
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Are you struggling to get faster despite thinking your form is correct? Are you an adult onset swimmer that just canât seem to solve the riddle? This podcast is for you. We go deep into being a stronger, faster, and more relaxed swimmer. We talk about the things you should actually be doing vs. spending your time on drills you donât understand. Swimming is about connecting your mind to the action of the stroke. Today we look at ways you can truly get better by focusing on what works and not spending time overthinking.
Topics:
Setting a tone for the day Thereâs no excuse not to get better Doing everything right, but not getting faster Adult athletes Good drummers (an swimmers) donât think too much Donât fight the water Stop trying to change everything Get better at what youâre doing right We can see you thinking Whatâs your swim age? Early development Wiring first the first time Canât seem to get a feel for the water Fist drill, skulling, doggy paddle Slow down to feel the water Feel for water is an enigma Finding speeds in the water Limb swimmers Slip and path of the least resistance Bilateral Breathing Swimming with a band Strides in the water Disjointed vs. FluidCoaching Inquiries:
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
Check Out Our Coaching Roster: https://c26triathlon.com/about/coaches/
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Today we dive into Iroman Texas 2024. We get into the race venue, the conditions, etc, but largely talk about Coach Robbie's decision not to start.
Topics:
Ironman Texas Venue
Mike's Trip
Robbie Talks about his experience
Taper/Pre-Race
What's been hard/frustrating
Race frequency
Race pressure vs. nerves
When we're focused on performance
Perfectionism
Comfort in our own skin
Contact:
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
c26triathlon.com
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This is a re-post of another of our favorite episodes/concepts.
Off a great, but tough weekend at Run Camp, we reflect on how and when to push and why itâs important to have fun in your life and training. We talk about your big race is âJust One Dayâ and how itâs better to be undertrained than burned out. Also, the little signs in your training will let you know youâre ready before you race. We look at burning physical and emotional matches, finding your pain threshold in each sport and when are the right times to dig deep. Youâre the main character and author, itâs up to you to find more fun.
Topics:
Relaxation The âWatts Gameâ How we locate the ego inside of us How stress impacts your life and training Pushing yourself when appropriate Itâs your responsibility to have fun in life Weâre in a world of leisure Escaping your life Venting about training Faster, stronger, and on and on and on The ability (and right time) to dig deep Sometimes we need to go rogue Inherent feeling about what we should accomplish in life Letting go of limits You only have to do it once The Hurt Locker Undertrained Youâre the main character and author of your story Break through the âI cantâsâ You should be chomping at the bit on race day Burning physical and mental matches Fit, fast, and fresh Whatâs your most comfortable level of pain? How long can you withstand pain? High Pain/Shorter Distance or Lower Pain for longer? Understanding your pain level scale Whatâs your training temperment?Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlonwww.crushingiron.com
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
This is a re-post of one of our favorite C26 Ironman stories.
This is an Ironman story for Everyone.
If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down.
Topics:
Why Ironman is different Running races vs. Triathlon You canât explain the Finish Line What itâs like to spectate Ironman What itâs like to coach at an Ironman The Race Course Goes Through Its Own Transition When the Sun Sets on the Course When Your Friend Is Getting Close To Not Making It Understanding an Athleteâs Personality as a Coach When Ironman is Symbolic of Life Out Alone in the Dark Sometimes all you need is someone to come by and help Understanding the 17 Hour Cut Off When You Deserve More Than You May Believe When itâs time to talk tough When we retreat inside vs. bring people in When others remind us who we really areFacebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlonwww.crushingiron.com
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
Are you ready for your hot race? Today we look at physical and mental approaches to staying cool on the race course.
From whether or not to wear a wetsuit to freezing your bottles to pulling back a little on the bike. Once you get too hot, you canât cool down, unless you stop or walk. Weâll look at ways to keep your core temp down as long as possible. We talk about heat acclimation, huge mistakes, and the best way to use your watts. We also look at the week leading up to the race and some best practices to prep yourself for the weekend.
Topics:
Rational expectations The week of the race The biggest mistakes you can make in a hot race Plain water vs. electrolytes Salt Heat acclimation isnât bullet proof You donât realize how much you sweat on the bike How long can you put off being HOT? Thereâ no turning back Wetsuit or not? How slow can you take the swim? Try to get cold in transitions Staying cool on the bike How to start the run Aero helmets and heat Heart Rate and feel Watts as a brake Keep your head coolCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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How do you âget throughâ tough situations in training? Today, we look at the emotional roller coaster that is triathlon and some of the traps we all fall into, especially when chasing those elusive highs. Do you push harder when youâre struggling, or step back and let the body re-calibrate? Whatâs the deal with feeling awesome one day, then being ready to quit the sport the next? We look at mood adjustments, burning matches, and seeking highs. We also talk about how to train for situations in races that are usually mental and how to get through them. Are you addicted to feeling the high?
Topics:
Are you taking in too much fuel? Sugar Fat Burning Boston Marathon 17 mile run on Nuun? Cake - post ride Overtraining - under recovery No water? What is a bonk? Withdrawal mode signals Pouring more gas on the fire The Middle Way Seeking a high Struggling with the mundane Addicted to Feeling When you know you have it Biggest training mistakes start here Can we dig as deep as we used to? Burning a match or is the flame just hot? Adjusting your mood on the fly We need energy Making good decisions. Coaching and the 3 headed athleteCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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Check out our NEW coaches
We answer a ton of questions today, including a rapid fire ending you wonât want to miss. We get into the challenges of riding with wind. How do you handle tail, head, and cross winds? Is aero always better? What about your grip on the bike . . . why it matters. Do you need more or less rest on your swim sets? Today, we look at WHY youâre taking rest and how much you actually need. Is it better to do long interval sets in the water or short and hard? Can you recover WHILE youâre swimming? Race wheels and wind. Whatâs the key to racing with different wheels? Looking at how to ride hills and keep your power/effort under control. A lot goes into that. Shifting on hills. How to keep cool in hot races. What about choosing not to wear a wetsuit? Air temp vs. water temp. Plus a whole slew of other questions answered in the rapid fire section.
Topics:
Are raisins the perfect food? Riding with the wind - Tail, Head, Cross Is aero always faster? Bleeding time on the bike Overgripping the bike - Tension Swimming Rest - How much and why? Heart Rate in the pool Fatigued in the swim Re-set for swim form Can you recover while swimming? Long vs short sets/intervals in the pool? Race wheels and wind Controlling gearing and power on hills Smooth, steady and controlled pedaling Patience and execution on hills When does the bike climb actually start? Big ring/small ring panic Saying cool in Hot weather Wetsuit or no wetsuit? Air temp vs. water temp 10+ Rapid fire answersCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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The first question set off a great mini-topic for the day. What the new tactics/trends that are pros doing these days that age group athletes can emulate to get faster. The discussion is an important one and centers on arguably the best triathlon coach right now, Dan Lorrange. We also look at the importance of becoming a better bike handler and how it can save your legs. Plus, swimming better when you don't have as much time to swim as you'd like. A little bit on GI issues. And favorite cereal talk.
Topics:
UConn cements dynasty Lionel Sanders Taylor Knibb You can get better with age Pro trend that Age groupers are picking up Dan Lorang Stop getting so distracted Staying the course Different people, same plans It's about work, not want "This is kinda boring" Clearer mind in training Attached to devices The answer is always ... do the work Trying to feel better about what we haven't done Bike handling Saving time with bike skills Practicing corner lines Swim tatics when you can't swim a lot Fartlick swimming? Getting lazy with technique Pay attention to form Gut issues Favorite cerealsCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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This title is an homage to one of our favorite YouTube channels, you can find it here: Seek Discomfort
The Seek Discomfort crew is always looking for things that intimidate them. Experiences that lead to growth.
And we should do the same within our comfort zone, especially when it comes to conditions. The more you get out into âimperfectâ weather, the more you will be at ease when your race day isnât 70 and partly cloudy. Today, we go through some of our experiences and perspectives on how to build all the pieces in the puzzle. To be mentally strong to pair with your physical fitness.
Racing IS discomfort and the more you expose yourself to it, the more confident youâll be no matter the conditions.
Do it now, because on race day, you donât have a choice.
Topics:
Wind and cold Tuning forks and light prisms Ben Greenfield Selling Mother Nature HRV Feeling safe and secure and connected Are we on a lifelong journey to recreate the feeling of the womb? Going through new or tough experiences Riding in the hail Flipping the discomfort script in our heads Racing IS discomfort Using extra energy to persevere Go into the cold so it doesnât go into you Look for sh*tty weather Hills or wind?? Every race has its challenges Being a little scared is healthy In a race, you donât have a choice Are you intimidated by speed or going harder? Connecting all the pieces over a long season Look for ways to fill in the gaps What it takes to be consistent Final Four predictionsCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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The most successful athletes play free and without fear. Today, we look at how you can train and race better when you realize you have nothing to lose. This isn't about taking it for granted, but channeling pressure and anxiety in the right way. It's all energy and the more we can us it in our favor, the better we'll be. We look at the 24 hour rule as it applies to racing and training, having a "walk the plank" mentality, and using your old self as a nemisis. We look at finding solutions over problems, uncovering what missed workouts really tell us, and the ability to be moodless during your race. Find the balance between grit and grace.
Topics:
NCAA Swim record for the 500 How fast would the best Ironman relay team be? Trainer Tim You can do anything one time the 24 hour rule Walking the Plank Channeling anxiety Afraid of your opponent (the race)? Using your old self as a nemisis That feeling you get when you finish Happy with your body of work? Allen Iverson, Kobe and Mike Nothing to lose Happy to be there Grit coupled with Grace Looking yourself in the eye Finding solutions, not problems What are skipped workouts telling us? Mental sludge The pitfalls of going by MPH The ability to be moodless Pre-conceived DecisionsCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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Triathlon training should be structured, but we're all about keeping the fun alive. Today, we talk about weaving them together to make the process more enjoyable and effective. We put a lot of pressure on ourselves to show up green in Training Peaks, but arenât a bunch of oranges and yellows better than a week of red? Do we move to change our mood or change our mood to move? Thereâs a lot of power in having a solid outline and moving a little off script. How to recognize whatâs the best decision for today. Is your workout appropriately challenging for your mental and physical state? Who wins, the human or athlete? Plus, Mikeâs soup can analogy.
Topics:
Plunge addiction Putting pressure on ourselves Racing a ton vs. once or twice a year Structure vs. Routine Outlines with room to go off script Not having a plan is a plan What is right for you? What is reasonable today? Sometimes itâs not doable Forcing yourself to learn as you go No one likes micro managers Soup Can analogy Go through a thought process Appropriately challenging Move before mood or mood before move? Human vs. Athlete Orange and yellow or a week of red?? Wallowing in shame and disconnected Own your own journey Final Four predictionsCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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Efficiency might be the biggest key to you having a successful race and that all starts in Zone 2. Yes, we know itâs âboringâ but today we give you other ways to think about it, specifically as in, why do you not enjoy doing something that is good for you and your health? We talk about teaching the body to burn fat so youâre not so dependent on calories. We look at swimming and why practicing swimming slow is a great exercise. We really boil down Zone 2 in a way that helps understand why itâs the key to great racing. We look into cravings and calories and what they might really be indicating. Zone 2 is about getting and understanding the âfeelâ for racing, which ultimately isnât about how fast you go, but how little you slow down. Dive into the big picture and learn to love your Zone 2 work.
Topics:
Swim Camp Experience Simplification of a complicated sport Swimming technique Everyone looks different in the water Do you work on swimming slow? When your swim warm up is your fastest pace Walking more than 30 minutes . . . Run form? Diving deep into Zone 2 Using the Pull Buoy Slow and engaged climbing Firm but relaxed Shaving off 10âs of minutes or seconds? Efficiency is King Too far or too hard The feel, the force, the fast Burning fat More purpose under the water Think more about the final produce (aka race) Under fueled or you just ate the wrong stuff? Craving sugar or salt Topping off the right tank Once you get too hot, itâs over The point of no return with heat and calories Calories equal energy How will you spend your calories? Most of us are bad spendersCoaching Inquiries
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
www.c26triathlon.com
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(We have C26 Swim School this week, so this is a reposted podcast).
Ever feel the pressure of too much going on? That anxious feeling is getting out of the moment. Today, we look at how that affects training and how we THINK about training. It's easy to get caught up on race day when it's 5 months away, but today is all that matters. Do something. Let it go. And get in touch with your body and the moment.
*** Time is running out to sign up for THE C26 CLUB PROGRAM FOR 2024! Check it out!
Topics:
Life Keeps Going Time to get back to work Sore feet Wired to go . . . . How am I gonna get everything done? Feeling defeated Hardest thing to do Prisoner of the Future Flipping the switch The things we CAN control Attachment to perfection Hire someone else to be in control of your life Whatâs your baseline of self-acceptance Thought of Quitting Raining at the Lab Are we good enough? Everything is amazing and no one is happy Get in tune with your body When your training fights itself---------------
Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: [email protected]Facebook: CrushingIron
YouTube: Crushing Iron
Twitter: CrushingIron
Instagram: C26_Triathlonwww.c26triathlon.com
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
(With March Madness upon us and C26 Swim School in progress, we thought it was a good time to revisit an old podcast with Zak Showalter and how he started training for Ironman after playing in the Final Four). Sorry about the intro music. haha.
Imagine playing basketball in front of 70,000 people and millions on TV. Today's guest, Zak Showalter, did just that for the University of Wisconsin. His career took him to 2 different Final Fours and four Sweet 16's and now he's tackling Ironman.
He's graduated, stepped away from basketball, and turned his sights on Ironman Wisconsin. Our goal for this podcast was to see how many lessons learned from Zak's days at Wisconsin under Hall of Fame coach Bo Ryan translate into triathlon. As it turned out, a lot of them do.
We start with some of Zakâs endurance background and early training challenges. Then go into how what he learned on the basketball floor can be translated into Ironman training:
Were you ever into endurance sports before? What it's like hanging out with Packer's QB Aaron Rodgers What it was like to work with Michael Jordanâs strength coach When he decided he wanted to do an Ironman How he deals with Winter training in Wisconsin What's it like going from a high exposure team sport to an isolated training world? A coachâs message âPlay hard, play smart, play together, and have fun.âRace like you train - Zak tells us how what he learned from the daily grind of college basketball practice and how he thinks it can be applied to triathlon training and best set him up for the race.
Ups and Downs - How to stay level headed and on the same path when faced with setbacks of a big loss or the the high of a big win.
Patience - Wisconsin basketball is built on patience, both in execution and sytem. Zak gives us a perspective on how they looked at a long season or career and how the philosophies can apply to Ironman training.
Emotions- He takes us in the locker room before Wisconsin faced off with a 38-0 Kentucky team at the Final Four. How is it possible to stay calm when youâre running out in front of 70,000 people to play a game watched by millions? He gives us a very simple solution.
Diet: How did you guys eat? Was there a big focus on nutrition or were you just kids? Has that changed as you train for Ironman?
Here are a couple videos of Zak in his playing days:
- His salute to Aaron Rodgers after hitting a buzzer beater against Florida
- High School State Championship Opening Tip DunkZak on Instagram: zshowalter3
Zak on Twitter: @ZShowbball333Facebook: CrushingIron
Twitter: CrushingIron
Instagram: C26_Triathlonwww.crushingiron.com
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(We have C26 Swim School this week, so this is a reposted Podcast and we will not have a booth at Chatt).
We begin with the Swim Start, including when to get there and how to fuel as you position yourself in the massive field of athletes. Then to the âfast but fairâ bike course. We break it out by section and look at where to push and when to hold off for your best bike split. Onto the run where it can either be fast or eat your lunch. Thereâs not much truly flat here, so racing smart, understanding the terrain, and staying cool with a lower HR could make the difference.
Topics:
Last Minute Larry Water Temp Swim is long . . . how to handle it Swimming with current tips What time to expect for your swim When you should get in line to start swim Chatt has a good Pro Field Bike course can be fast . . . but . . . First 10 miles The stretch on the loop before Andrewâs Where to hold back and where to make speed Rough road sections . . . be prepared Run course can be fast . . . but You have about .5 miles before your first hill How to deal with early hills. Running on the highway with rollers in heat The greenway out and back section Battery Hill . . . when it really starts The drop out onto Veterans bridge Where to use the course for speed Dealing with the climb on the pedestrian bridge The second loop The quad buster sectionsBuy C26 Gear Here: https://c26triathlon.com/c26-store/
Check out our coaches: https://c26triathlon.com/meet-the-coaches/
Mike Tarrolly: [email protected]
Robbie Bruce: [email protected]
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(We have the C26 Swim School this week, so this is a reposted podcast).
Today we focus on Ironman Texas strategy, but this podcast is great for anyone racing an Ironman, especially when itâs hot. We always talk about not obsessing about the weather, but when you know it might be hot, itâs smart to prepare. We look at all kinds of hot racing strategies, talk about why Texas is a sneaky challenging course, and why you will want to prepare to suffer. This is a C26 Team race, so be sure to say hi out on the course.
Topics:
Mushy Open Wetsuit legal? Swim strategy Prepare for a slower swim Red to Orange buoy transition Spectatorâs paradise T-1 Concrete Bike - windy and flat 1st outdoor ride? Ice bottles before the swim Core temperature Cooling on the bike Fueling on the bike Coming off the bike Walking early aid stations Itâs gonna Hurt Tough Love Find a mantraBuy C26 Gear Here: https://c26triathlon.com/c26-store/
Check out our coaches: https://c26triathlon.com/meet-the-coaches/
Mike Tarrolly: [email protected]
Robbie Bruce: [email protected]
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