#249 - Building Genuine Confidence

Today we give you the power to make your own decisions in training. As coaches we think it’s important for athletes to learn through trial and error. As in really learning . . . along with, believing in your gut. We look at an example of someone who was coming off being sick and due for an FTP test. Did they rest, or know deep down that they were ready. Also, we talk about owning how you feel… giving your body a real chance to decide. We talk about how to look for signs of life in workouts. Living to 99 years old with a sharp mind. And the power of combining confidence with vulnerability. 

Topics: 

• Decision making in training 
• A little pro talk
• 99 years old and sharp as a tack
• Are you confident in your decision making?
• Nobody knows better than you
• When we put too much stock in situations
• Life isn’t about spoon feeding
• You’re alone on the course
• Calming down the chatter
• FTP test timing - yes or no?
• Own how you feel
• Looking in the mirror and saying “podium bound”
• When you’re sick, you start treating yourself better 
• 2-3 day delay in how you feel
• Belief is important
• Understanding when you feel “on” and “off”
• Looking for signs of life in workouts
• Lowering expectations for better results
• Confidence combined with vulnerability

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

We both felt like we needed attitude adjustments today, so we dove a little deeper. We look at some of the stresses we feel when thinking about our training, races, and life. In other words, figuring things out on our own. Robbie talks about the challenges he’s facing with Ironman Texas and how he’s stepped back and found positive solutions. Mike has another hard talk with himself and gets to the bottom of a few things. We also look at sickness and why we should change our perspective. Also, solving problems and getting out of negative head space. The biggest myth in triathlon. Also, why pacing can affect your outlook on training, and sifting through the complications of too many thoughts in your head. 

Topics:

• Figuring things out on your own
• March can be exciting . . . 
• Sitting down and sorting out the stressors of our lives
• Too much pressure on your training
• The most powerful word
• The greatest myth in triathlon
• “I feel like I’m behind schedule”
• Helping athletes feel empowered
• Embracing imperfection
• When an athlete feels out of control
• Focus on what can be done
• Peaceful and meditative restoration
• Iron Trac - if it helps! 
• When you’re sick/cleansing - you ARE working out
• Last minute presentations as races
• Problem solvers
• Still 51 days?? Yes! 
• Take control of what you can
• Is your first thought negative?

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

We had a blast with this one. We start with transition tips, and end with giving you a whole new perspective on how to think about T1 and T2. We also get into the theory behind how to handle missed workouts. Should you make it up, create a hybrid, or just move on? Then we deal with the ever-present topic of how to train in cold weather for early season races that will be much hotter. We look at the argument of fat for fuel vs. carbohydrates and the concept of being metabolically flexible. When is the right time to pull the trigger on a new bike? How do you make sure you keep your tank full in training. And, a new way to approach the swim if you’re someone who has trouble with going out too fast or panic attacks. 

Topics: 

• Finding the right answers in a sea of triathlon information
• The truth is, there are a lot of different solutions
• Transition tips and tricks
• When the transition is more than just changing clothes
• Transition on the move
• What if you miss a Zone 2 workout?
• Early season racing for people training in cold climates
• Running in the cold
• Wearing your wetsuit in the pool?
• Strength training
• Do you need to look for a new trainer?
• Fat for fuel or carbs?
• Metabolically flexible
• Always keep your tank full
• Heat training
• Pay attention to how you fee
• Start with a walk
• Crank up your metabolism
• When is it worth upgrading to a faster bike?
• Tailspins in the swim
• How to beat panic
• Practicing the panic

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Great questions today, and a call for you to find your racing super power. Is it a good idea to burn your biscuits before you take a relaxing vacation? How is Robbie approaching Ironman Texas and does he get nervous? What’s the best way to improve your run speed? Racing Ironman with your spouse. What do we think of caffeine gels and when’s the best time to use them? Improving swim pace. How much extra should you swim if it’s a weakness? Should you cycle more often? Are your racing others or yourself. Plus, flip turn and race etiquette outside of the IM athlete guide. 

Topics:

• Horribly Hilly 100
• Where’s Nick?
• Burn your biscuits before vacation?
• Easter vs Valentines day
• Does Robbie get nervous before Ironman TX?
• Ironman Race Day Etiquette 
• Pet peeves
• Best way to improve run speed?
• Form and mobility
• Flip turns
• Racing Ironman with your spouse
• Benefits and detriments to caffeine gels
• Swimming pace improvement. 
• 4-5 days in the pool?
• Extra cycling?
• Why the swim is good for everything
• Race YOURSELF well
• You can’t make up missed time, but what CAN you do?
• Identify and use your super powers

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Today is about understanding feel, your body, and learning how to “play” within training. The cast was a bit inspired by a new trend in MMA and boxing where they spar but don’t hit each other. They are more in the ring to work on form, footwork, and ensure better recovery. We think triathletes can learn a lesson from that. We talk about the power of stacking volume, understanding how fatigue masks fitness, and why finding a love for training easy is so powerful. We look at how hacks influence our mindset, true behavioral changes, and why many of us tend to lean toward going harder than we should. One of the biggest mistakes athletes make is going to hard on easy days, and going too easy on hard days. Get into a groove and be able to honor how you feel on any given day. 

Topics: 

• When you’re itching to race
• Bad decisions
• Why “expect?”
• Why we don’t do many interviews
• You can go your own way
• Aqua Joggers rule the world
• Stacking Volume
• Run results over time
• Z1 and Z2 equal “play”
• “Im not a runner”
• Fatigue masks fitness
• Appropriate fatigue
• The great mystery of coaching
• Bad decisions in training
• Aerobic work is where the magic happens
• Hack world 
• Not having a plan
• Behavioral changes
• Consistency without thinking about it
• Running under control
• When running form takes over
• Negative split 13 miles on a track?
• Easy on easy days, hard on hard days
• Honor how you feel today

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

Doing anything intensely 24/7/365 is difficult. I mean, why do you think Dennis Rodman needed to go to Vegas for a few days right in the middle of a 3-Peat run for the Chicago Bulls? In all seriousness, today is about injecting more fun into your routine. Adventure doesn’t have to be climbing the Alps (although that would certainly qualify), it can be as simple as adding a different route our going as long as you can on the bike this weekend. There’s also lots of opportunity for micro adventure within your daily workouts. What’s going to make you look forward to it? How can you enjoy doing things that come hard to you? As coaches were always looking for happy mediums and a big part of that rests on you. Enjoy our exploration of C26 the Jeopardy Show and Robbie’s potential adventure into the St. Louis Arch! 

Topics: 

• Heal what ails you 
• 24/7 structure breaks 
• Gut feelings . . . 
• When it’s all about Freedom
• Being huge growth
• “Hey coach, what happened to my swims?”
• Integrity of the workout
• Learning on our own 
• The nuances of coaching
• My goal for today is . . . 
• Be a dog with its had out the window 
• Mike and Robbie’s big adventure
• C26 podcast as Jeopardy?
• Do you not like it because it’s hard?
• High cadence vs. Big Gear 
• Listening to our athletes 
• Widening your margins 
• Finding happy mediums
• You’re not good at it because you don’t do it enough
• You can handle trails 

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

We can chase dreams of others, but what works best for you? A lot of musicians say the most powerful note is the one not played, ghost notes. Today, we talk about how to get more out of your training by not leaking energy. We start with some Run Camp highlights and observations then turn into this idea of how we can practice “digging deep” or “finding the extra gear.” It’s all about balancing your energy in life and training. Sometimes we don’t nail it, but it’s important to be aware of those times when less might actually be more. We can take chunks of what other people do and use it for ourselves, but getting trapped in “being like them” instead of who we are can create endlessly unproductive loops. How much energy do we waste on worry and stress for no reason? How many time to we inflict self-punishment for something we feel guilty about? Two wrongs don’t make a right. 

Topics:

• Plunging 
• Beautiful and Brutal
• Soul Searching 
• Emotional runs 
• Appreciating your ability
• What can we control on our own?
• Wasting limited energy
• How many hours do we waste in worry?
• Should you be cutting back?
• One simple mission
• How do you breakdown the 100% of your energy bucket?
• Do what you’re supposed to do to be fueled for life
• Are you punishing yourself? Self-sabotage?
• Stop asking for more . . . 
• Age Groupers make up 95%
• Don’t try to be a pro
• Two wrongs don’t make a right
• Pick what works for you and create your own recipe
• They always say, don’t meet your idols (or try to be them)
• Worry about your own life
• Wishing for a minor tornado?
• Maximizing potential
• Preparing yourself mentally to dig deeper than you ever have
• Learn to flip the switch when needed
• Hard work Harry
• Perfect Pat

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

This is a RE-POST of episode 421 - We'll be back to regular Tuesday/Thursday when we return from Run Camp. Thanks! Be a part of the C26 Club for 2024. 

-------

This is a great guide for RACE RUNNING and how to train for it. We focus on Ironman, but the same holds true for 70.3, Olympics, and Sprints. For one, we want to strengthen our chassis so we don’t have to walk. And, if we don’t handle the swim and bike right, none of this really matters. It’s a pretty deep dive into accumulated fatigue, accumulated fitness, how to know when you’re in good shape, and why bricks and your long runs might be disrupting your progress. 

Topics: 

• Walk/run vs. Run
• Brick Running Overrated??
• Your body doesn’t care what’s stressing it
• Running is Running 
• How to practice running on tired legs
• You don’t get extra points for running off the bike
• *When running off the bike makes sense
• Why you should run before you ride
• Don’t practice bad running form
• Run on the “freshest” legs
• Running off the bike feels weird, but . . . 
• Do you focus on Swim/Bike bricks??
• How the swim cascades into your run 
• Energy expenditure at Ironman
• What your purpose should be on the swim
• Does your bike feel like a warm up for the run?
• Ironman doesn’t “start” until mile 80 of the bike
• Or . . . Mile 20 of the run.
• “I crushed the bike . . .” 
• Bike for Show, Run for Doe

Coaching Inquires:

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com 

We all like to have goals, but is that goal taking up too much space in your brain? Today, we look at Future Tripping and ways to release anxiety from our daily journey. One of the major goals of training should simply be, not being distracted by things that don’t matter right now. How do we get there on a daily basis? How do we get from not wanting to workout to putting on the shoes? There’s so much power in falling in love with the day to day and minute to minute. Wanting to be perfect or on the podium is a lot of unnecessary weight on our shoulders right now. We are much better off doing the work that is right in front of us and staying on track. Figure out how to make obtaining your goals feel easier, not harder. 

Topics:

• Anxiety in training and life
• We have one major goal — not be distracted
• Puxatony Phil
• Sun roofs and Teslas 
• Stay out of the future 
• Pulling expectations out of thin air
• Planning on “something happening”
• Planning to be perfect
• Top Hats and Podiums
• Do the work in front of you
• Planning or future tripping?
• So much is out of our control
• How do we get to the place where we enjoy the basics?
• Get back in routines
• The last 8 weeks of training
• Exact times or ranges?
• “It takes me a long time to feel loose”
• Fall in love with the day to day
• Rolling with the punches
• Why pile more pressure on yourself?
• Making things easier
• All I am is . . . on track
• The priority is today
• We are what we think and expose ourselves to

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com

What are the keys to becoming a better and more efficient cyclist? Today, we look at the diffrent methods of training. We explore quality over quantity and also look at the "gameification" of cycling. We get into the biggest trap people fall into along with a detailed look at what it means to really improve your aerobic threshold. We talk about dialing in your zones and efforts, along with the lowest hanging fruit for most triathletes. Are you doing too much V02 max work? How do you train hard and race easy? We look at the importance of good torque and moving that ceiling. Neuromuscular connectivity along with great workouts to improve it. Big gear training and the power of grinding in a slow cadence. Avoiding knee pain. Learning how to feel out what your body is capable of today. Aerobic efficiency is the name of the game. Thanks for listening! 

Topics:

• Negotiating moods in cloudy weather
• The 2024 Club Plan is Now Available!! 
• Introducing New Coaches! 
• The keys to inside cycling
• Different methodology when it comes to cycling
• Quality over quantity?
• Cycing has become "gameified" 
• Are you hammering yourself to death?
• The biggest cycling trap people fall into
• How to stay engaged in hte workout
• Make sure YOUR intensitity is dialed in
• Over-inflated FTP
• What to be doing this time of year
• Understanding Aerobic Threshold
• Too much V02 max work?
• Dialing in zones and efforts
• Are you riding enough?
• Lowest hanging frut for most triathletes
• Train hard - race easy 
• Aerobic efficiency is the name of the game
• Efficiency of Torque 
• Neuromuscular connectivity
• When slower makes you faster
• Big gear Z2, Z3, Z4
• Hills are king
• Deep cycling muscular strength
• How to balance leg power
• Are you compensating on one side? Check your saddle
• When the knees splay out
• Knee pain?
• The Next Level of Feel
• A coach can't perfectly predict how you will feel
• Learn mistakes on your own
• The work matters
• Let the hills work for you

Coaching Inquiries

Mike Tarrolly - CrushingIron@gmail.com

Robbie Bruce - C26Coach@gmail.com

www.c26triathlon.com