Episodes
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Today is a little rant about swimming. We look at a few easy ways for you to improve your stroke, body position, and economy in the water. It it really as simple as being a better breather? What about head position? Are you in survival mode while in the water or calmly going about your business. Today is about efficient swimming without hesitation. Relaxed momentum and getting the most out of your stroke.
Topics:
Rap Chat Icy plunges Swim temps Head position How to breathe right Exhaling Do you only have one pace? Tens or relaxed Putting your face in the water Bad body position Lower back pain on the bike? Relaxing Easing survival instincts Swimming downhill Stiff swimming Relaxing in the water Stroke hesitation Inefficiency Momentum Think like youâre a swimmerMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today we start with why 70.3's are gaining popularity and roll that into training with more intensity. We look at how to explore higher zones and how to work that into your overall training. We talk about why itâs important to remind yourself what it feels like and why you have to train it to truly know it. We get into why it can be more stressful to train alone and why itâs important to swim, bike, and run with people faster than you. We talk about racing as a compass and look at how to test the boundaries and flirt with slightly unnerving workouts.
Topics:
70.3âs gaining popularity Underestimating your race 70.3âs as training for your full Thereâs a lot of different ways to stimulate Using racing as a compass Training to discomfort Testing boundaries Legs canât keep up If you donât train it you donât know it The importance of understanding ALL the zones In all disciplines Pyramidal training Polarized Remind yourself what it feels like Understanding All Out The top of the range The mental fatigue of hard sessions Training with faster people Applying race numbers to training? Outside vs. inside effort Group riding Higher stress when by yourself? Find slightly unnervingMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Episodes manquant?
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Today we look at ways to work on little things that matter instead of always grinding yourself to the core. Better economy and efficiency go a LONG ways in this sport, so how do you get better inside a typical training session. We look at different ways you can work the swim, bike, and run to keep your HR in a solid place, but create more stimulus. We look at how to becomg a more well rounded athlete and create balance in your body. We talk about growth inside the zone. We get into what soreness and fatigue tell us about our body. We talk a lot about hills and why they are king. Being in a zone and dog walking hacks.
Topics:
Holes in the ice Creating stimulus in "easy" workouts Hill running/walking Cycling hills Aero position limitations Faster or slower with a pull buoy? What does this tell you? Strong side/weak side Growth in the same zone Well rounded triathletes I hate high cadence work (why?) Improving efficiency and economy vs. speed and duration Working hard but on technique Hills are hacks In race recovery Just keep spinning Make it easier Slow down and do the work Being in the zone that makes it feel easier New to endurance sports Applying work to deficiencies Stimulus for gearing, cornering and smaller detailsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today we run down a list of ideas generated from our athlete comments in Training Peaks. We look at 10 ways to simplify training by a shift in perspective about how you approach your day. We get into time wasting, weight loss, building speed and the frame to hold it, sleep, bad moods and bad days, balance, flexibility, strength, core, and how to push yourself.
Topics:
1. Think of scrolling on your phone as empty calories.
2. Working out in bad conditions can be some of the best race training you can do.
3. Sometimes weight loss is the best motivation and weapon for better training.
4. Mobility and flexibility can be more important than fitness when you're too tight.
5. Extra volume can be counter productive following a bad stretch of sleep.
6. If you want to be faster, you have to work at it.
7. Getting "faster" is overrated if you don't have the foundation to handle it.
8. Being able to balance the good and bad days equally in your mind is a great skill.
9. Your core can probably be much stronger.
10. Ride hills hard.
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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How do you tap that âpositive group motivationâ when youâre by yourself? Today we look into how training can be more motivating, positive, and effective when you might not be feeling it. We explore the positive group mindset and how that can translate into simple decision making that lets you get more out of your training. We look at endorphin dumps along with the idea of doing sh*t vs. saying sh*t. We also talk wellness retreats, staying focused, cold plunges and meditation.
Topics:
Lessons from the retreat Channeling outside energy internally Everyoneâs an influencer How we build our own motivation Endorphin dumps Inspirational posting on social media Distractions that set the tone Being able to focus Doing sh*t vs. saying sh*t Where does your motivation come from?Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Itâs the time of year when we all need a little pep talk to keep showing up. Just when things seem like theyâre getting too tough is usually when youâre about to make a breakthrough, so stick with it. In this case that breakthrough might be Spring and a revitalized energy. Stay in the ballpark. We get into the monotony of endurance training, being game for anything this time of year, and being patient through your training blocks. We look at how many athletes get too specific too early in their training cycle. We talk about developing a wide range as a triathlete. We look at creating a âfind a wayâ mentality. And the power of conquering workouts that arenât going well. Wilt or grow and laugh in the face of absurdity.
Topics:
Dog Days of Winter Himalayan Salt Rooms Perfect training conditions Deep Winter Problems Endurance Monotony 1/2 marathon world record Flexibility with minutes earned Running stress is the highest Being game for anything The grind IS the thing Getting in steps with variety Walking is underrated Think of volume you can get for the total week Being patient through your blocks Being too specific too early Training non race specific Creating range in your training Developing your âfind a wayâ mentality How to adapt and be resilient Conquering a workout thatâs not going well Overanalyzing metrics Food logging Wilt or grow Laugh in the face of absurdityMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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If you watch the Bobby Knight 30 for 30 it brings up a lot of questions and today we explore some of them and what it must have been like playing for Coach Knight. What drives a coach to be that intense? It inspired a discussion today about practicing harder than the game. We look at ways to turn your solo training into something that will have a direct impact on your physical and mental game on race day. How do we move the needle, make tough elements less impactful, dig deeper when it needs to be done on race day? This sport shouldnât always be hard, but it should be sometimes. On more rep. The narrative you choose is your reality.
Topics:
The continuum of how much you really want something Tough coaching When and how to train harder Does it feel too easy? Racing outside of your training Following success stories Moving the needle more frequently Choosing harder challenges Being able to do deep into the well Split second decisions When itâs firing on all cylinders Country Cub in T2 Mental reserves to go deeper lOne more rep When you donât quit The narrative you choose is your realityMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today, we look at some of the things we learned from doing hard things at Run Camp.
The body always seems to be more capable than we understand, and even on less fuel than we think. We look at stress and the effect on our body and mind and performance. We talk about carb loading and get into dopamine loading. Is carb renting for real? Does good fitness overcome fueling? How does long term diet and stress affect your performance? We talk about endurance sports junkie habits and how the bodyâs thermostat may affect health.
Topics:
Our bodies seem much more capable than we think Stress is stress is stress Real vacations Long term low level stress The right ways to experiment with your fuel Finding yourself and what works best How much fuel do we really need for training and racing? Carb loading? Going all in on a strategy The âhabitâ of popping gels Low sugar/more mindful Dopamine loading Is high performance worth your health? How much sugar should we add? Carb Renting Does good fitness overcome fueling? Long term diet effects Itâs all in the mind Pickle Juice for the Brain Endurance sports junkie habits The bodyâs thermostat and healthMike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
Thereâs always a point of diminishing marginal returns, but how do we know whatâs not enough and how much is too much? What kind of athlete and person are you creating on a daily basis? Volume is relative and there is more power in not rushing the steps. Are you swimming upstream or going with the flow. Itâs always best to make consistent and manageable deposits vs. over-extending. The outcome isnât the only goal. What are you doing now to enjoy the process and make sure that random point in the future will be a success?
Topics:
How long can you have maximum health? How good can you possibly feel? Volume is relative Recognizing how you feel Regular deposits vs. too much at once What is your ability to recover? Being in tune with your body Knowing when to bury yourself What you need after intense workouts When weâre not eating well Committed to doing hard stuff all the time Are you feeling strong and ready to trust it? What are you creating with yourself? Is what youâre doing helping your health? Doing whatever it takes Thinking long term health in the sport How durable, efficient and economical can you be? âFeels like Iâm losing fitnessâ Nature is the best teacher Hills, downhills, and flats Sunshine and fresh air as fuel Going downstream Take what the course gives you What is being in touch with nature? Donât rush the steps Itâs all about the process When the outcome is your only goal Be invested in what youâre doing right nowMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today, we go to therapy to give each other a kick in the ass. Itâs easy to fall into a rut and today we look at examples that weâve done and seen as coaches that can get us moving the right direction. We look at things like mood, injuries, illness, and how we shift our mindset to get things moving the right direction. We all about the challenges of recovery and how to embrace them. We look aligning the mind and body when they are fighting each other. We talk about excuses and getting rid of impending doom cycles. We canât all be the best, but we can be the best of ourselves. We have chosen to do this sport. The season is coming. Itâs time to remember that this process is something we truly want and need to actively pursue.
Topics:
Sickness Sunshine Itâs time to roll Be a little harder on yourself Be good to yourself The middle way The level of excuses . . . Weâre always creating habits Cheering on soft behavior Misery loves company Do you really not want to do it? Why are you addicted or obsessed? Growing or dying Jump stars When your mind and body arenât in the same place Getting out of a rut Injuries and excuses Putting yourself in the recovery process Being in a sick rut Think your way out of it âNot Tryingâ on purpose Sickness and injuries Limit your being sorry for yourself vacations Impending doom cycles Healthy addictions Terrified . . . The less you do the less you want Sift on the continuum We canât all be Goggins or Kobe or Michael, but . . . Life is hard, but donât make it impossibleMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Is it important to do your long run the day after your long rides? What are the best smart trainers for your budget and success. Should you refrain from sex before a big race? We get into all that and more, along with a pretty good tangent discussion about how to work on really understanding and executing your pace and effort. We look at technology and why it's for some and not others. We also look at what the greatest skill an endurance athlete can master.
Topics:
Used bikes and bike fits Smart trainers Should you do your long run after your long ride? Sex before a race Why tech is annoying to us What's the point of tech without the work? The greatest skill an endurance athlete can have Intuitive understanding of how you feel and what you have left Creating less opportunity for excuses Why people have bad races Adapting workouts to your mentality lactate meters for age groupersMike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
The way we talk with ourselves matters. Today, we look how triathletes can get caught in a trap of doubt and negative talk for the wrong reasons. We look at healthy and productive perspectives, especially at this time of the year when training can be more difficult. We look at ways you can learn and build and have a great perspective on peaking at the right times. Weâre capable of much more than we think and just because it doesnât seem that way some days, we canât let that narrative take over. Donât always believe how you feel.
Topics:
Athlete uncertainty Health and productive perspectives Find what you love Weâre more capable than we think Owning the inner narrative Whey you just feel off Whatâs the best decision for me today? Countdown calendars Mounting anxiety Donât believe how you feel What if red was green in Training Peaks? Donât be afraid to fail Be 6-8 weeks out from doing anything College basketball season analogyMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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It's hard to pull logs out once they're on fire. Today, we looking at some parts of triathlon from a different perspective and finding your Real why. We talk about why burnout is usually a choice and how you can avoid it and attack triathlon from a long term perspective instead of a short lived dream. What is your real why? This is a great time to experiment with that notion. We get into re-thinking your strengths and weaknesses. Why we don't often give our bodies enough credit. The dirty secret of Ironman. And ask if you might be eating and drinking too much in races.
Topics:
Sunny and Balmy Getting into the cold 'Laying in the snow Bed of nails 1st year excitement Sophomore slump The dirty secret of Ultras/IM Stop short Short lived dreams Real Why Why the F8ck are you doing this? Core and nutrition Burned out is a choice Re-thinking strength and weaknesses We don't give our bodies enough credit Sticking with something Too much water The best time to experminent Hard to pull logs out of the fireMike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
Not many notes today as Mike talks with Robbie about the loss of his dog. Mattie lived a good life and left behind a lot of lessons for all of us.
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected] -
The saying goes, ânew year, new me,â but should it be, ânew year, real me?â Today, we look at goals from a perspective of picking ones that will actually align with who you are as a person and athlete. We talk about why being healthy is a great ideal, but it can also be vague without diving in a little deeper. We look at building a strong foundation as a person and how to spend time wisely in the right direction. Now is the time to eliminate the âfake goalsâ that have been creeping into your life, and truly uncover who you really are.
Topics:
Figuring out who you really are and what you want Standing in line Goals can be anything Do your goals make sense for you? Egos and past selves Being too excitable Always being ready to say yes Being healthy is very vague Pay attention to what feels good and why The best athletes think of triathlon as a lifestyle Building a strong foundation as a person Training in solitude Holiday parties I want MORE Spend 2 hours a week working on you Do you feel strong? Did you feel good? The goal is to be more grounded in who you are Fake goals. Fake FailuresMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Happy New Year from C26!
Today we start with . . . Information, disinformation, and disorientation. Thatâs where weâre at, and today we look at the power of simplicity with triathlon training. Sometimes our highest priorities get left in the dust because weâre shellshocked by all the information. Most of the time you should go easy, some of the time you should go hard. Find what you love most and fall in line.
Topics:
Information, disinformation, and disorientation. Word of the year - simplify Phase of disorientation The highest priority can often be the last thing done Triathlon only focus . . . Jordan, Kobe, Seth In some ways itâs never been harder If it doesnât feel easy we are doing it wrong The power of mixing it up Most of the time easy Sometimes hard People who are lost vs. people who know they are lost What do you DONâT want Finding what you love the most If itâs not an immediate yes, itâs a noMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Letâs take a little look at your future. Are you training for the right why? Are you letting results drive the train or the process? Stimulate, donât obliterate. Today, we talk about why itâs okay to just feel good and how you can compliment your state of wellness. We should be proving things to ourselves, not other people. What have you learned this year and how will you take that forward?
Note: Weâll be taking next week off so we wish you a Merry Christmas and thank you for being a part of our journey!
Topics:
A lot of people are checked out The power of new year What have you learned this year? How can you be better? Results vs. Process Holding patterns longer Itâs okay to feel good Stimulate donât obliterate A process that fits your life Compliment your state of wellness Donât force it You donât always have to prove something Decide who you are 2 + 2 formula Solving the wrong problemsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Are you taking enough chances in training and racing, or do you like to play it safe?
Today we talk about self-experimenting within the plan. Testing your limits a little bit to unlock the same routine. We also look at how to analyze a regret and use it as a positive. How do you know whatâs right? You have to explore a little on the journey.
Topics:
70.3 Worlds Aiming for a 1:05 half in a 70.3 run? Find your long term compass Taking chances Z2 or HIIT Analyzing regrets Playing it too safe We all do better with a direction Giving athletes a chance to be themselves How do you discern whatâs right for you? Take what you got Explore and experimenting Donât let someone else control your destiny Unlocking the mind and your potentialMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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One of our responsibilities as a triathlete and a human is to figure out things that work best for us. Stress affects us all differently and one way to deal with it is to not take ourselves so seriously. Life is all about making deposits and withdrawals, where is your energy going? A big part of this sport is believing we belong and nourishing our own box. The minute we get too rigid with ourselves, weâre losing the point. Every great swimmer, cyclist, or runner has their own form and approach. We have to carve our own way and define our own success. How do we get more comfortable in our own skin and the spandex we wear on top of it?
Topics:
Bi-weekly dose of December therapy Humanity forces humans into buckets 100 ways to skin a carrot Move your body Hanging stress is stress is stress We have the ultimate control This too shall pass Itâs easy to give advice December rules Deposits and withdrawals Flowing with the universe Rigid training Operating in the gray Be a swimmer, a cyclist and a runner What are you great at? Belief in yourself Looks like theyâre not even trying Being comfortable in your spandex Nourish your own box âI donât knowâ True conviction in who you areMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Modern life is loaded with inputs and sometimes we have to disconnect for our sanity. Today, we take a different perspective on the off-season. How can we get better without directly putting your energy into traditional triathlon activity? If youâre already jacked up about your race next Fall, you are probably running a little too rigid. Thereâs a time and place to sharpen the tip of the spear and starting now will likely lead to burnout. Give your mind and body some space to refuel with different angles that relate to your overall health and well-being. Relax and get back to your true center.
Topics:
Feels like a harsh winter Training in cold vs. heat Distance yourself from the grind Time to experiment Load management syndrome Disconnect and re-energize We need space Take time away to think freely Fend off burnout Experimenting in your own mind Too Much Input Itâs all about energy Favorite bands with only two good albums When itâs forced Rigidity eats you up Overload and obsession Zen and the art of motorcycle maintenance Sharpening the tip of the spear Connecting non-connecting ideas to triathlonMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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