Crushing Iron Triathlon Podcast

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]

We're ready for Kona! Today we go through possible strategies for the men and women along with how different variables could impact the podium. The field is deep and the excitment surrounding the Ironman World Championship is higher than ever. How will the race unfold and what are the C26 predictions? Topics: • Deep field • Front pack • Who's gonna lead it • Expect fireworks • Brewers• Play the right way• Will they ride as a pack?• Salt water buoancy• How much can they push themselves? • What is the limit?• It's all about the run • Having an Ace up their sleeve • Off the bike • Vibes over data? Mike - [email protected] Robbie - [email protected]

Today we look at protecting and maximizing your time and effort so that you can be faster next year. We talk about the importance of "raising your floor" so you are ahead of the game and late season training doesn't feel so pressure packed or overwhelming. Now is the time. We also talk about diet and our cultural push to eat out of habit instead of needs. We look at shrinking the gap for your next PR, avoiding burnout, and rekindling the love of training. We explore training Monday through Friday only. We talk about mental and emotional flexibility and why it's not about how it looks right now, but getting it done. Topics: Time flies Protecting your time blocks Fasting Paying attention to hunger Do we eat too much? What is energy? Fuel is important . . . but System cleans and resets The least stress approach Shrinking the gap for your PR goal Avoiding burnout Sneaking in a long swim, bike, and run each month Rekindled love for training Training M-F only? The pressure of the last 6 weeks before a race Mental and emotional flexibility It's not "how it looks" it's about getting it done Keep your "jumps" shorter Building run frequency Have fun noodling along Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

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]

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]

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]

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]

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 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]

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]

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]