Episodit
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Are you too hard on yourself? Today we look at the challenges of consistency and commitment to racing and living free. Itâs easy to burn our consistency matches by layering pressure on the daily. There are so many distractions and experts in the world, but ultimately this comes back to us. What works, what doesnât, and how do we keep moving the right direction. We all have more potential than we think and sometimes it means taking a shot at breaking through your own Roger Banister 4 minute mile wall. Seeing and feeling it for yourself. Pressure is self imposed. Race and live free.
Topics:
Positive feedback Driving good discussions So many experts in the world Whatâs right and whatâs wrong?? All athletes have different agendas Research proves what it wants to prove Tunnel vision Distracted by things that donât work for us Transitions in training and life Take your time with junk food Go easy on yourself Addictive nation Comfort food The rebel inside Progress over perfection Filling a voice Sugar addiction and empty calories Behind the 8-Ball On being tired Changing perspectives on getting sick Simplicity as a goal Burning commitment and consistency matches Pressure to always be better Pressure builds for 9 months from now Break through your own Roger Bannister wall Race demands trainingMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today, we give you a little food for thought on day to day nutrition and race fueling. We sort of explore the traditional triathlon thinking process and ask if youâre really doing whatâs right for your long term health. We get into how to think about whatâs working and how to recognize whatâs not. On some levels itâs complex, but it can be really simple if you start putting yourself first in the equation. We talk about fitness over nutrition and how to build your body for long distance triathlon. We get into glycogen, fat oxidation, and ask if training your gut is really a logical approach. We look at bonking, periodizing carbs and ask you to think about how youâre fueling and if it really makes sense. The modern diet is filled with synthetic ingredients and proving to be a failure. Are we as performance athletes falling into the same trap?
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Critically thinking about your nutrition day to day Do you believe something is wonky? Nutrition for triathlon Not just a triathlete, but a human The highest performers are willing to try anything to win The difference between an answer and an option Fueling for training and racing Most things are processed Enormous consumption of carbs and sugars Inflammation is at the root of most problems Glycogen depleted state for pros Fat oxidation rates Train your gut?? Fitness over nutrition Can you really burn all the calories? Are we searching for the wrong answers? Sugar crashes Training your body to crave more junk Bonking - just as much mental? Working hard all the time Periodizing carbohydrates Fat burning machines How to be much better on race day Heart palpitations Telling your body how to work Can you explain why you take in the calories you do? $8 a Gell to become more inefficient Popping pills Worshiping at the alter of your nutrition brandMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Puuttuva jakso?
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We go deep into what was Ironman Wisconsin and 70.3 weekend in Madison. C26 had a great showing again with over 40 athletes racing and a 2nd place tri club performance in the 70.3 and 4th in the full. Stay tuned for a deep dive into race fueling.
We talk about why the perfect weather wasnât exactly perfect. We look at the two loop swim challenges and why it takes more out of you than you think. We get into the bike and the constant need to be engaged. The challenges of the roads, the terrain, and the wind. We get into the bike and the course changes along with why it can sneak up on you. Then, there is an intense discussion bout Ironman Nutrition. We dive into sodium, carbs, sugar, and water and ask the question: Are most of us taking in too much? There are a lot of schools of thought and we explore why so many people have issues with their nutrition on race day. Itâs a long one for us, so if you stick around till the end, weâll be impressed.
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A whirlwind of a weekend and huge showing by the team. Community is what drives it How many people actually raced? Volunteers for two days has to be a tough ask Is the 70.3 diluting the full, or . . . The challenges of a two loop swim Was it the perfect conditions?? Bike course and body blows Everything was fine until the wind . . . Easing into the day can be tough The drain of mental engagement is underrated Staying present The more you know . . . the less you understand? Deep discussion about fueling and hydration You need JUST ENOUGH nutrition and not more Are we overloading on race day? How does your fitness affect fueling? Water and sodium There must be a reason water is first at the aid stations âThis isnât really healthy, but itâs what I do.â Are you un-knowingly wrecking your body? The emotion of the finish line Why do we do this?Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Looks like it will be cooling down for the weekend and today Mike and Robbie walk through what that means if you're racing. If you handle the little things well, the weather may just turn out perfect for your needs. But, if you're cold and don't fuel, hydrate correctly, it could be an issue.
We go through how to handle the morning swim, including when to put on the wetsuit, we'll take you into transition and out on the bike course with the right clothes. Then we'll look at the run course change along with how what time you finish the bike will make a big difference in how you should address the run.For more insights on Ironman Wisconsin, please see these interviews with 3 of our coaches who were on the podium last year at Ironman Wisconsin:
Erin Koerner: https://youtu.be/B0VByQ_cTBM
CJ Castle: https://youtu.be/gXu32A5-0LA
Parker Watt: https://youtu.be/jj5w6RRcp_QTopics:
Wisconsin course preparation How the cooler temps will affect your race decisions Coach interviews: see above links Going from training in heat to a cool race Wet and cold out of the swim, what next? We're always creating headwind on the bike Strategies for the start of the bike Watch your extremities: feet, hands, ears Don't put on your wetsuit just to stay warm The water will be the warmest place Tims for staying warm on the bike Be careful of getting too cold Too much peeing on the bike or run? Beward of a fast start on the run Core temp Muscle damage Special needs bags - prep How to dress at the Expo to make new friendsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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We start with the pros and cons of the new Ironman Chattanooga bike course. We look at whether or not these courses are really that crowded. We talk unorthodox training as a strategy for health and long term enjoyment of the sport. We also look at Ironman branding and our C26 community. We get into the challenges of late and early season races. We talk about finding what you really like and how that can be the fuel. And we get into getting better in the off season. What are the goals, and how do you make them work.
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The NEW Ironman Chattanooga Bike course Are courses really as crowded as we think? On your left . . . and staying in your lane Unorthodox training Reinventing philosophies as a coach What would Rocky do? Goal of staying healthy and finding long term enjoyment Brand problem when it comes to triathlon Breaking traditional training patterns What we love about the C26 Community The challenges of early and late season races Setting off-season goals and hitting them Find something you like Searching for ways to be excited Hyper focusMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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The heat is back but the stress never left and itâs a good reminder. We talk open water swim and your pace and if itâs right and if training in the pool is better than OW. Are you wiped out or just fueling poorly. What happens when you face the Training Peaks Hell Week Council? Are metrics making us lazy? Maybe you just need to open up your legs. The most important variable when it comes to volume and or intensity. Re-testing your run, plus, will Chattanooga have a new bike course? If so, what do you do?
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Heat and cortisol 2:45 swim pace in OW Chattanooga bike course change? Run course?? Training Peaks Hell Week Council Wiped out or bad hydration/fueling? Carb intake two days ago Metrics make us lazy Power meter or smart trainer? How much is too much Opening up the legs Fast twitch vs slow twitch IM Kansas? Coaching or plans? Volume and intensity - absorbing is what matters Whenâs a good time to re-test your runMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Focus on the details is very important when it comes to your race, but what are the right details? Today, we get into the âno manâs landâ of training. Pre-race planning, effective taper, and post race discoveries. Data can be important, but obsessing over collecting information has nothing to do with racing well. How are you using your data, and better yet, what are the major things you need to nail down before you go on to the minors? What are you going to do if something goes wrong in a race? How can you make this race feel easier? Data is like the ingredients for a recipe, but how you put them together is the most important part.
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Trips into town and hoodie weather No manâs land of training Taper - So easy to lose focus Race analysis When the race blows up or did it just hurt? Information overload Collecting data and using it the right way Data is like meal ingredients When race times stay about the same for you Inside the race is a puzzle Had a good race, but think it wasnât? Laying an egg when âperfectlyâ trained Good races when not trained Get into ânothing to lose modeâ Race free Elite athletes have different lives Majoring in the minors Race day gets in our heads How many of us have perfect races? Guessing is not an answerMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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The inaugural IM Louisville 70.3 kicked off with a bang and we have an on location report. Weâll talk about all the expectations and the realities and how they turned this into an even better experience than we predicted. The slow swim, the âfastâ bike, and the challenging run. Everythingâs on the table including the business acumen of the infamous Love Boutique.
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What is âpre-peak?â âThinkâ bars Louisville extroverting Local Politics and racing 5 year contract? Going in with low expectations Swim fears The swim was on all along? Swim current âindicatorsâ Wetsuit optional a good choice?? The swim was actually an equalizer Headwind in the water Even 45 minutes is a long time in the water Long transitions and swim could have meant 10 minutes When and how to mount your bike No turns, speed, and normalized power Lots of gearing Challenging run Aid Stations and volunteers 6 podiums for C26 Overall even rating is . . . Athletes like a challenge Highlighting areas for you to improveMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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C26 is in Louisville in big numbers and today Coach Robbie joins from the Omni Hotel lobby to talk about the vibe for Louisville 70.3. We talk about the swim potential, bike strategies, and the run challenges. We also talk about how to lead up to your races without getting drained so you can leave it on the course. Weâre also joined by C26 Coach, CJ, who is racing Louisville. He gives us his insight into how heâll be tackling the bike course with HR and Power. We also hear from C26 athlete Brian Snell who just finished Lake Placid and will be doing the swim relay.
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On site at Louisville 2800+ racers lining up Whatâs going on with the swim?? Louisville is back in August where it should be Temperament of the city having a race back How does downtown Louisville look? Temperatures look favorable, but . . . Elevation profiles Fair and challenging course C26 Relay Team Burnt Buscuits Coach CJ interview C26 athlete Brian Snell joins the show to talk Ironman Blues We only have so many matches Tempering your expectations Re-charging the battery before you race Free dollar billsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today we break down how volume and intensity overlap. Just because something is defined as âeasyâ doesnât mean itâs not intense. How do you think about intensity? Do you train in a way to build fatigue resistance and hold form? Some of these thoughts may surprise you.
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Shout out to a friend of the podcast Volume or intensity? Age groupers vs. pros. We think of volume as time . . . but . . . 2 hours easy vs. 1:30 intensity Volume of time or intensity? Whatâs the difference? Fatigue resistance and keeping form When you canât hold form over duration Holding Z2 forever Breaking up your swim, bike, and run during a race Durability with form.Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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A lot of us really complicate things in the water, but today weâre looking at a few âsimpleâ concepts that can really make a difference in your swim speed. Weâll look at how and why to master these techniques and what it will mean for your overall enjoyment of the sport and the swim. These are not drills, they are effective and relatively simple techniques that you must make second nature before you will get faster. We also look at Louisville 70.3 and the panic around water and road conditions.
Topics:
Louisville 70.3 Race water quality Facebook panic Road conditions Online swim school What we see in swim analysis Early vertical forearm Breathing Tucking chin Out of breath? Sink to the bottom Lungs too full of air? Hydrodynamics vs. aerodynamics Itâs all about the drag Going out too fast Finding good breathing BEFORE the race When drills make no sense Firm but not rigid The Clock analogy Do drills WHILE youâre swimming Swim slower and own your formMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Everyone has different life scenarios and itâs up to you to figure out what works best in training. Is it not enough, too much? Why do you think that? Today, we look at carving your own way within the outline. Things to look at as you train for different distances. How to be confident youâll be ready to perform on race day. We talk about mental bandwidth and stocking tenacity for race day. Looking for flow state, key warm up thoughts, and ways to not leave your race in training.
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Why am I doing this? Not enough or too much? Assuming e should feel bad during Ironman training Volume dependent on the race distance? Olympic distance training similar to 70.3 Different life scenarios Creatitivity and letting out the athlete Enjoying the sessions. âI feel like I need . . . â Every workout doesnât have to be crushed Athletes needs are different Flow state âI donât want to knowâ The loudest tend to be more insecure Believe in your training resume Leaving your race in training Mental bandwidth We take the loss - you take the wins Shortening the race in your mind Trying to figure out what works for YOU Warm upsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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We talk Olympicsâ triathlon. We get into the heat. We get into adjusting for the heat. We talk Norwegian method as a strategy or burnout? Adrenaline as your only fuel. Swimming in a pool before a race if the swim is cancelled. Post race recovery food and methods. The goal is not the session. Downward spirals. And your NEED TO KNOWS about Louisville 70.3
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Monogetti in the heat Elimination of toxins Coconuts What if your race was pushed back a day? Olympicsâ Triathlon Norwegian method Red - Color for RPE Hard work, consistency, communication Longevity goal: Be in for the long run Adrenaline for fuel The ease of consumption Swim in a pool if IM Swim is cancelled? Post race recovery foods and methods Adjusting your zones times for heat How to keep enthusiasm after a race In the run lab When we see yellow in TP The goal is not the session We care about your race . . . and health Pom pon megaphone coach Downward spirals Need to knows about LOUISVILLE 70.3 How to stay coolMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Great questions from the listeners. We get pretty deep into HR training and testing, along with intensity control and duration. We look at prescription load model, reading HR. Are you getting fitter or just tired? Swimming less for easy swim races?? How much racing is too much or too little? How to keep your head in the game. Typical amount of training hours per distance. How to train year round and stay engaged.
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Our Wisconsin Camp Great Ironman Training Weekends Asterisk by a gold medal? Preferred HR testing model 180-Age 30 Minute test - threshold McMilan calculator Building Cake and Z2 Training When going long is inappropriate Intensity control vs. duration Training prescription load model Practicing getting slower or better? Inching up the HR Are you fitter or Tired? Intensity control and recovery Strategies for specific races Swim less? Swim recovery How many races is too much? Racing too much or too little? How to mix in a sprint or olympic Race then run afterwards? Keeping your head in the game Typical training hours per week for a spring, olympic, half, full Training year round and engaged Communication with coachesMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Topics:
C26 Camp in Madison Lake Placid, Ohio, Oregon Ironman Branding problem? 20-30 Hour Weeks Extreme results The need to be expensive Appreciating free time Adaptive training Using race day as a metric for success The process as the success Excited to train - invigorated Sacrificing a whole season for one day When something just ainât right More or less training Long rides of 6 hours vs. 4 hours We usually love what weâre good atMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Many of us can look at the metrics, but how deep is our understanding? Today, we look at the decorations of triathlon in your training platform. Are you just becoming addicted to new numbers for the sake of it? Are the numbers confusing you more than letting you be your best? Do you really understand how you feel during a given workout? Should you push harder or take the pedal off the gas? Is your FTP right today? Data is helpful but it should have a beautiful connection with the way you feel.
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Whatâs your interpretation of âhard?â Slammed racing weekend Ebbs and flows of personalities Race week is like the Bride and Groom on wedding week New to the sport? Threshold doesnât mean your max What does it feel like? Race blind without a watch Listen to your body RPE Heal thyself Angry emails . . . wait . . . same with TP comments Use your eyes Donât judge a day by the weather or a workout in the first 30 minutes âIâm not on pace right nowâ Tour de France by feel? Race day is an empty basket The best super computer is you Building the effort skin I âhad itâ TP Metrics as decorations Addicted to overtrainingMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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How do you think about training? Are you going for race times or truly working on things that will make you better? Today, we look at different mindsets and how to not get trapped in training paces and performances. We look at the full forest of a race and how you can have a more objective view of your training, your progress, and future racing success. Long swim sets, noodle arms, tire pressure, arm fatigue resistance, inputs for the best days. So many athletes are naive or in denial. Get a clear picture of whatâs making you better and how to judge your performances with the big picture in mind.
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Big race week âWhat do you think about doing this?â Recon on a course Designing the attack Not riding the course before? More hesitant on training rides Training slower Tire pressure Arm fitness and fatigue resistance Canât old aero The Bodhâs overall experience Experimenting Road conditions Total body preparation Long swim sets and noodle arms When to ride aero and when not to Starting with or against the wind Training to learn False positives in training F*k up your training on purpose What is truly a pass or fail? Inputs: which ones are important Changing your inputs If youâve done it, you can do it again Naive or in denial? Solid and appropriate training is the best solutionMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Yesterday, the two greatest riders in the world charged toward the finish line in Stage 11 of the Tour de France with completely different styles. Today, we look at both approaches and use it as an analogy for how you can go about your training and racing. Thereâs no one right answer for this sport, and we can all get better by taking little pieces here and there. You donât have to be someone youâre not, but we can all benefit from understanding who that is and what our weaknesses are. Are you racing strategically with science and data or are you racing by effort for the goosebumps?
***Stay tuned at the end for an interview with our C26 Coach Chuck Knuth. Bio below.
Topics:
Episode 800 party? Tour de France talk The leaders You gotta be you Taking someoneâs strategy and making it your own Being in the gray Making f*ck ups more purposeful Happy, content, objective Trying to be someone youâre not You are the placebo - Aaron Rogers People have different flow states âMostlyâ do what you love Effort and goosebumps Learn to dislike things a little less Mentality and taste buds change When we donât know shitMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
** C26 Coach Chuck Knuth's Bio
Growing up, Coach Chuck had an intense fear of water that prevented him from swimming in deep water. At 15, he flipped an old 10-speed bike and knocked out a few of his teeth. Clearly, he was destined to become a triathlete.
Despite that oh-so-promising start, he is today an athlete, a fan, and a mentor who is obsessed with this sport. His tally (which is probably already outdated) includes 13 full Ironmans, nine 70.3s, countless olympic- and sprint-distance races, and no fewer than 20 half and full marathons. To top it all off, in 2024, he is lucky enough to race in the Ironman World Championships in Kailua-Kona, Hawaii.
As a coach, every athlete comes with a new puzzle. You and Coach Chuck will work together to create the approach that works best for you and gets you to your goal. Not every workout can be a home run, but at the same time, not all bad ones are strikeouts. Heâll be your loudest cheerleader and the person who pushes you to challenge yourself, but heâs also the first to be realistic about the process.
When heâs not training or racing, youâll find him traveling with his wife, Amanda; relaxing at home with their dog; rebuilding and tinkering on cars; or working toward his next big goal: getting his pilotâs license.
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Today we look how to get effective volume and why recovery should be an instrumental part of everything you do. We look at why itâs important to be aware of how and when you workout. We look at falling in love with the weather, good and bad. We talk about why summer can be the best time for base training. We look at making swim, bike and run EASIER. We talk about the Tour de France gravel stage and the importance of the day off. Spacing out your sessions and making sure you have enough fuel for your workouts.
Topics:
Digging a hole to go nowhere Spacing volume The weather is what it is Year round structure and support The goal: always be fitter and faster Best time of year for base training? Using time and duration as EXPERIENCE How to embrace weather extremes The body is usually trying to warm up or cool down Using workouts to learn Spacing out sessions Sometimes sleeping better is the best training Triathletes as masochists Itâs not fun to beat yourself down Food and Fuel and ability to do more Gravel stage of the Tour de France Hammered in training . . . hammered in life Too much intensity Building your ability to recover Paying attention to when and how you workout Take time to peel back the layers Avg. power and normalized Training can be energizing and/or draining You need breaksMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Topics:
Do you know in your heart itâs the right thing? Challenging our listeners Being proud of yourself Keep showing up Make one clear goal The joy of the work The perils of comparison Podium from the chin down Back of the pack from the chin up Not many âupsâ Can you reflect on the good things? Only commenting on the bad days Easy needs to be easy, hard needs to be hard Never satisfied Be grateful The freedom to be free That workout sucked (race microcosm) Mark Allen training Itâs easy to get lost in the process Chasing the race Racing free Itâs about listening, not ignoring Turn the page (donât think about it) Donât take everything so seriouslyMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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