Crushing Iron Triathlon Podcast

This is sort of inspired by the "controversy" over should you race a few shorter distances before attempting to tackle an Ironman? We look back at our triathlon beginnings and discuss how we did it along with things we may have changed. We talk about what it really means to be in this sport and training can change lives for the better, or sometimes worse. We discuss high goals, inspiration, and the ups and downs as our aspirations collide with life, jobs, and family. Topics: Going back to the beginning Our first 70.3 experiences No socks in T2? Life changes Sprint to a Full? Beating burnout over many years Longevity in the sport What do we really want from training? Matching physiology with psychology More sprints and olympics? Addictive decision making On the podium, but still facing demons Is going all in worth it to you? The accidental podium Ups and down as life overlays with triathlon Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

What gets you off the couch and out the door? Is it motivation or embracing the struggle. Today we talk about mind games we play with ourselves and how "I'll get to it tomorrow or next week" doesn't work. We talk about why "when you don't want to do it" is when you have to do it and why that's what builds the right muscles in your brain. We look at using new races as fuel and if that is a solid strategy. We talk about the mistakes made this time of year and why, when in doubt, go out and do a 45 minute run with strides. Topics: Excuses Resistance I'll get back to it next week Mistakes this time of year False start after false start How do you get into this stuff It's all mental (mostly) Do it when you don't want to do it Most days are average It's about the struggle Magnus Detlev and 7:19 at Ironman Florida Deeper psychology issues Doing something different? Off the couch A new race isn't going to change you When in doubt, 45 minutes with strides Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we look at the origin of this podcast and dive into that history for lessons about longevity in triathlon. We talk about how to keep showing up. We talk about laying a baseline that you can handle. We get into off season load management and mental training. Keeping it easy doesn't mean doing nothing. We look at failing a lot and why that's just part of the game. And we get into what you should be doing right now to make sure you're prepped and ready for next season. Topics: The origin of this podcast How do we keep showing up? Regiment vs. flow Structured perfection The two a week stretch Paul Molitor and off-season hitting analogy Off season body adjustments Load management Mental training It's not about doing nothing You can't focus on too many things Injury prevention Listen to the body What does your body want to do today? Paying attention to recovery The first 20 minutes of your workout We fail a lot Letting athletes explore Learn and grow right now Create good commitment habits Don't make it rocket science How to enter the year prepped for the season Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we answer more listener questions and go off on a few tangents which you may or may not enjoy. Topics: Bobbing for apples Snickers vs protein bars One more or one less rep? First timers jumping straight to a full. Good or bad? 70.3 x 2 plus an hour Olympic x 4 plus 4 hours? Z2 and Garmin Setting aerobic zones Weighted vests? 1, 2, or 3 swims a week? Arm length and swimming Stop practicing bad form in this sport Working to get better or just to get it done? World class at the basics Dallas bike course change Winter swimming New to the sport A 6.5 hour baseline for a 70.3 Competing or completing? Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

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]