Episódios
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We start talking about candy and ketones and it kinda goes on from there.
www.c26triathlon.com
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What a race from Patrick Lange. Today, we look at how KONA unfolded and why, after all these years, it still comes down to the run . . . and maybe the swim? It's incredible to think that Lange may have strategically pulled back on the bike with a 4:06, but it definitely makes you want to look at the little things and how important they are in racing. Speed kills in shorter racing, but at the Ironman distance, mistakes can pile up. Making good decisions in your race (and training) often trumps technology, but it's all so tempting. Today, we get into many aspects of Ironman training and racing with a food for thought discussion.
Topics:
Execution for the win The incredible Patrick Lange Ditlev's grit Blummenfelt's struggles The amazing Cam Wurf (and Matt Hanson) Rudy von Berg, Sam Laidlow The swim course record The most underrated triathlete All the new methods, but . . . Mistakes take you out of the race Mental games Was a good chunk of the field over-raced? Pro triathlete's schedules Do some of us do too much? The temptation of the tech short cut One hit wonders, golf clubs, the Boston Red Sox and moreMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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The Triathlete’s Christmas is upon us… Who will stand on top of the podium at the Ironman World Championships? Despite being a little later in the year, it looks like it will be hot on the course. How will that play into the race? We go through some potential race strategies, talk about the favorites, and a few dark horse candidates for the podium. In the end we give our pics.
Topics:
808 History Hawaii Weather The swim - can it now be lose it or win it? Will they hammer the swim? Bike power How aggressive will they be on the bike? Drop the fast runners? Who can come out in a swim pack ahead of their typical swim? Energy savings but faster in the water Mike and Robbie’s podium predictionsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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There’s not much worse than starting each year from scratch with rusty joints and bones, so today we look at some strategies to get the most out of your “off-season” training. Many may seem non-traditional, but the biggest key is to enjoy what you’re doing and stay in the fitness ballpark. We get into flex months, the reality of too much intensity, spending time working on things that will matter the most next year and slowing down degradation of fitness. The long game is life, so be all in on your health.
Topics:
T-100 KONA broadcast NASCAR Winter hybernation "What ya runnin from, boy?" Exciting and consistent Staying in the ballpark Most important thing: enjoying what you’re doing 12 months of intensity . . . Falling in the triathlete’s cycle Flex month after your biggest race The focus is the hardest part Mental and emotional tolls Maintaining ballpark fitness Actions speak louder than words Weekend rebellion Slowing down degradation of fitness Stopping regression Priming the engine Do something simple first Your body craves activity The long game is life All in on health and longevityMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Today, we tackle a thought provoking question. What’s harder, an Ironman or a stand alone marathon? Within this question are a lot of interesting thoughts about becoming a stronger endurance athlete. We compare the body blow mentality of doing and Ironman vs. the more intense effort it takes to do a marathon. We ask if most people really “race” an Ironman or survive? We look at the pain and pounding of a marathon. Levels of soreness vs. overall fatigue. Are we talking about the training input it takes to do either? Are we talking about just getting it done or racing? Are they two completely different sports?
Topics:
Early morning running Intervals, hill repeats, and Z1-Z2 Are most people way overtrained? Chasing a pace How much more running do we do for a marathon? Are you racing or surviving? Optimal marathon vs. Ironman pace in the run When does your body reject the speed? People to pace off of Crowds When people are shocked by their marathon pace 1 mile sprint vs. a 5k Do you need to do a marathon while training for Ironman? Top marathoners vs. Top Ironman athletes Lot’s of food for thought The answer doesn’t really matterMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Listeners drive today’s topics, including the highly debated topic of weight training.
We also take a deep look at the swim and discuss whether it’s worth working overtime to save a couple minutes. Also, how do you keep motivated and inspired when something like injury takes you away from triathlon. Should you bilateral breathe in the swim? The best ways to work strength training into your swim, bike, run training.
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Fall weather Is the extra work worth saving 2 to 3 minutes in a swim? Crashed bike, what now? How do you keep going? Using triathlon to figure out who you are I’m not a triathlete, I’m a person who challenges myself and does hard things Bilateral breathing worth the time? Finding your best swim stroke Adult onset swimming Q4 the time to focus on weight training? Replacement or compliment Core work?Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Sometimes we talk with each other in a way to figure things out. Today, we dive into staying in the game, being in the moment, and living a life of experiences. We talk about letting outcomes ruin great journeys. We look at moving through things that give us fear. We get into shifting perspective on races that didn’t quite go our way. We look at how being in person is so much different than an experience on a screen. It’s so easy to fall into a comfort trap and it rarely gives us satisfaction. What will you regret if you don’t try it? It’s easy to think about a vacation or a big race all the time, but don’t miss what’s happening right now.
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Letting outcomes ruin great journeys Is this even real? How much we avoid Talking yourself out of something you want to do Being there is way different There are no wrong or right answers, there only is what is Choosing comfort Not learning for yourself Moving through what gives you fear Age group finish placement We have to shift our perspectives on accomplishments We’re all flawed, quit putting so much pressure on yourself Sometimes we don’t have the brain power What will you regret? Comfort crisis Looking forward to a vacation all year long Dopamine NationMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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We talk the best Z1 and Z2 ratios for the off season. We look at Training for unique races like the Triple T. We get into the best ways to attack ultra run training. We talk the loss of swim feel and the way to get back in the groove. Losing weight for performance or health? Time to upgrade your bike? Prepping for cold water swims. How to learn from under performing in your race. Plus a little MLB and Pete Rose.
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Z and Z2 training ratios for off season Finding a love of Z2 Is Z2 boring or just hard? Figure out your zones Tabata style workouts for long course racing Z2 Ramps Triple T - Train to be fatigue resistant Why is it so hard to pick up swimming after a break? Feel for the water, the pedals, and the ground How much should heavier athletes work on losing weight for racing? Hungry or thirsty? Not “trying” to lose weight Bike upgrade time?? 90k trail race training volume How to be ready for a cold water swim Dealing with under achieving in your race Blow ups as unreal expectationsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Now is the time to look deep inside and figure out where you want to go, what makes you happy, and how to find love of the process. We look at the post season mindset and investigate how what we learned can be a catalyst going forward. What do we really need to work on? Strength, endurance, overall health, attitude, our why? We also talk about how just sticking around and staying in the ballpark can make you a completely different athlete next season. We are often too deep in the inertia to realize how far we’ve come and how this sport and training has made us stronger and healthier people. It’s a time to reflect, appreciate, and keep moving forward.
Topics:
We failed in our Chart predictions “I swear I’m never doing this again.” Testament to the human spirit Ironman finishin lines The red carpet feeling Post Ironman mindset Going out into the wilderness that is an Ironman Post race roller coaster The best way to having a short build Starting a new season in the same way but expecting change Year round consistency Hidden weekend off Rejuvenating and refreshing When our training plans become outlines and menus with choice Don’t try to prove something too soon Understand what makes you healthy and don’t live in sickness Now is the time to figure your shit out No deadline problem solving Getting better looks like a lot of different thingsMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Success and getting better takes the ability to be willing to fail along the way. We can play it safe, but we’re training for Ironman, not SoftMan. On the other hand, it’s just a race and we pay to do this, so let’s take some chances? Have a plan, then a back up plan, and a back up plan for the back up plan. Roll with what’s in front of you. Quitting isn’t an option. But “giving in” on the course is the real demon. What are you going to do when things aren’t going your way? Figure out a solution, or give in? What should you be visualizing fifer a race? Easy and hard are not paces, they are efforts.
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The INSIDE scoop on Chattanooga weather for the weekend. It’s just a race that we pay to do Prepare for the day to be HARD and CHALLENGING no matter the weather. Plan A, B, and C If something goes wrong, move on Giving up vs. Giving In Recliners on the race course What Mike things made him a worse athlete How your watch gets in your head SoftMan The best athletes know how to pivot Creating experience so you can navigate problems How to learn in training What to visualize before the race Controlling your environment? When you’re missing the right signals The point was to win the Tour de France Don’t be afraid to fail Easy and Hard are not paces, they’re efforts Underperformance do to constant restraintMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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If you thought we would have a big celebration for #800, you are absolutely right! Today, we talk about how doing hard things like triathlon can be fun, even when they’re not on the surface. We look at defeating race anxiety, lowering expectations while still performing well, fr-framing fun and what that means inside a race. We talk about respecting the distance and creating a healthy amount of fear no matter how confident you are. We look at the power in embracing the mystery, finding wins in figuring out the process. We talk about brining solutions and not problems into your life. Raising your mental game, breaking through the comfort zone, different levels of pain tolerance and if what we did was really hard or not. Celebrate 800 podcasts by shifting your perspective.
Topics:
Ironman vs. 70.3 distance Fall Season kick off Maryland flooding Late season race anxiety builds . . . NICE - descents Lowered expectations “I Just want to have fun” Re-Framing fun Once you’re in it, you’re in it Treat races with respect Every session matters We all get derailed Accepting who you are Real race perspective Fear Overconfidence Where are you in the athlete cycle? Finding a good trajectory Embracing the mystery of triathlon and life Raising your mental game When you’re alone in a race, there’s no script Break your comfort zone RPE is different for different athletes Pain tolerance Was this really “that” hard? How can you challenge yourself? Where you’re next gear Slowing down and being carefulMike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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Want to race better? Master the principles in this podcast.
Today, we look at what’s really important for long course triathlon. The ability to hold form and effort over a long period of time. You can make it rocket science if you want, but the principles are pretty easy. Don’t break down. But how do you get to that point? We talk about how to get there and nail the omnipresent philosophy of: It’s not how fast you go, but how little you slow down.
We look at how fatigue masks fitness, how it’s important to test with fatigue, holding form when you need it most and the the real concept behind being “strong” in triathlon.
Topics:
800th podcast all star cast?? Re capping our favorite podcast guests Fueling and fat oxidation All this information and people are still as confused as ever Fitness, form, and fatigue resistance We all like to test fresh, but . . . Measuring and training your ability to resist fatigue Pros are one thing, but how does it apply to age groupers? Closing the gap between fresh and fatigue effort Fatigue that shows up in the swim Time trials when you’re tired in the pool Simplicity - negative split training Fatigue masks fitness RPE 8-9, the repeat an hour later Half marathons in the middle of IM training Being consistent with exact training while dealing with life Holding form through discomfort Your speed is irrelevant if you can’t use it at the end VO2 max too high?? Worried about the wrong things in training Age Group obsession over their fresh performances Being economically efficient Get strong . . . at holding form Be physically and emotionally engaged for a long period of time. How is your body operating?Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]
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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. It’s 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 doesn’t, 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 What’s right and what’s wrong?? All athletes have different agendas Research proves what it wants to prove Tunnel vision Distracted by things that don’t 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 you’re really doing what’s right for your long term health. We get into how to think about what’s working and how to recognize what’s not. On some levels it’s 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 you’re 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?
Topics:
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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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 wasn’t 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. It’s a long one for us, so if you stick around till the end, we’ll be impressed.
Topics:
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 “This isn’t really healthy, but it’s what I do.” 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.
Topics:
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 it’s a good reminder. We talk open water swim and your pace and if it’s 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 When’s 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 “no man’s land” 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 man’s 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 wasn’t? Laying an egg when “perfectly” trained Good races when not trained Get into “nothing to lose mode” 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. We’ll 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 “fast” bike, and the challenging run. Everything’s on the table including the business acumen of the infamous Love Boutique.
Topics:
What is “pre-peak?” “Think” 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 “indicators” 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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