Author: Crushing Iron

Crushing Iron Podcast #716

By Mike Tarrolly – Co-host of the Crushing Iron Podcast

Topics:

• Even perfect days are messy – We always like to think about that one perfect brick workout two months ago where we felt like we could run forever, but stopped after 4 miles. That’s the illusion. Nobody gets on that Ironman run and cruises. Even the top athletes. Watch their faces when they lap you on the run. Digging deep into their cringe face as they try to hold on. Something always goes wrong. How are you going to solve it on the fly?
• New York, Chattanooga, Augusta – Big racing weekend again for C26 with athletes at over a dozen races including New York 70.3, Ironman Chattanooga, and Augusta 70.3. Best of luck to everyone who is racing. As of this writing, New York weather looks like it might be a tough one. We’re curious to see how the race pans out.
• Sundown Swims – Since finishing Ironman Wisconsin I’m back at the lake and relishing in cool water sunset swims followed by saunas. It is absolutely hitting the spot and I’m hoping this is the way to “stay in the game” considering most of the time I shut it all down for a couple months after Ironman. The cold water practice is getting easier even though the temps are falling. Adaptation at its finest and we know that’s what this sport is all about.
• Louisville is Back – Coach Robbie and I have tons of memories from the old Ironman Louisville. That’s where C26 all began. Along with Wisconsin and Chattanooga, Louisville is the third piece of the puzzle for building our podcast and coaching. We’re excited to have it back and hope they decide to alternate the 70.3 with a Full every other year. One can wish… and definitely in August. It is so damn hot there and that is why we another crack at it. We did the last August Full in 2016.
• Every race is hard – We train and stack workouts along with fatigue. We hope that everything is making sense and our body is ready to roll on race day. But, no matter how hard you’ve trained there is nothing easy about a race. It’s putting three disciplines together at a distance (especially long course) that you likely haven’t done in training. You should be fresh, but that’s in hopes that you can dig deep when things start getting ugly out there. It seems like everyone who finishes a race looks back and thinks they “had more” to give. THAT is the fine line of racing. Did you truly dig as deep as you could?
• Seasonal EPO – If you’re done racing, this is absolutely the best time to build your run or bike. If you’re still racing, enjoy the affects of Seasonal EPO as temps fall after training in the heat all summer. Either way, you should get a little more juice in your step and we say take it and run.
• Late Season FOMO – One of the worst parts of racing late in the season is looking over at your neighbor’s fire pit party while you know you have to get up at 6 and do a long ride. You hear the cheers of a football game and wish you could be kicking back on the patio joining the party. But, FOMO is an illusion in the moment. It’s a disciplined skill and the best athletes get over it quick. Get up at 6, get your work done and you will always feel better.
• The hardest Ironman you’ll do is the one you’re training for now – I think of this as a sliding scale of “fear and desire.” When you first do Ironman there is literally doubt over whether or not you can finish. That drives you when it would be easy to skip a workout or not train as hard as you can. The more you do, the more you realize you are not worried about getting it done, but it’s harder to push through tough patches on the course. The medal isn’t quite as shiny anymore. You are more skilled, but can be overconfident. How we find our drive as they races pass is one of the most difficult things to do in this sport. We think the best solution is to create discipline and consistency and let your work take care of itself.
• Healthy level of fear and self doubt – Nothing can drive us like fear if it’s channeled in a calm way toward the right goal. Sebastian Keinle once said, “If you’re totally confident about a race, you’re probably overtrained.” We love that quote because a big part of this sport is the mystery. As I mentioned above, you need to have fresh legs and we also say it’s better to be way undertrained than 1% overtrained.
• 100% jacked – It’s good to be pumped, but Ironman is a long day. It’s like slowly unwinding a long ball of string. A game of attrition. Your body can do it, but we have to let the air out slowly.
• The blame game – Next time you catch yourself complaining about something that someone did to you in a race, stop. Nobody wants to hear it and people are just doing their best. It’s not an attack on you. Things happen. Volunteers drop water bottles. People get punched in the swim. Nothing is personal. It’s all part of the sport.
• Overly ambitious Goal? – go for it – Why not go for it? Have your sites on the podium? Change that goal to first place. Thinking sub 15 Ironman, shoot for 13. I guess the catch is, you might want to set that goal early in training, and . . . while you’re at it, tell someone else so you can feel more accountability.
• Greatest time of year for training – Obviously this is the fall… and it’s also time to stay in the game and get your aerobic engine as powerful as possible so you can come out swinging after the new year.
• Isolating sport to the 10th power
• Emotion and motivation levels
• Excitement vs. Fulfillment
• Something new always gets old
• How to find new in the old?
• When you’re tired you need more
• The mood swings of peak training
• You’re doing it for the right reasons. . . remember that 
• Hard things create breakthroughs
• Trains and training 
• Slow Burn 
• Reaping rewards from the journey
• Race day is graduation
• Body of work – Remember what you went through
• The leverage of a completion of a race
• No one’s guaranteed a good race day
• We’re hardest on ourselves
• Chasing EPIC
• How many highs and lows you go through
• There’s no hiding from race pain

By Mike Tarrolly, Co-Host of the Crushing Iron Podcast

My niece, Maggie, captured this shot of me and it took me right back to Ironman mornings and the feeling that comes along with staring into the longest and most difficult day of our year. I like to call it walking the plank, because about 30 minutes from this photograph, there was no turning back.

Sleep is my number one priority on race night, and thankfully I did pretty well at Wisconsin. I’ve literally had nights where I’ve slept one or two hours max before Ironman. It’s the worst feeling in the world. Tired, angry, and facing something that will test every bone and mental fiber in your body.

I remember what I was thinking about in the above photo. It was time to escape and get my mind wrapped around what was next. Those 30 minutes fly by and if I’m not mentally in the water at this point, things can go to shit in a hurry. I took my time with the wetsuit, talked a little, then went into my solitary confinement.

While all signs pointed to perfect weather, I was still guarded because of last year. I remember being in the swim line in pouring rain and wind. The temperature was about 52 degrees and Mike Reilly was trying to pump us up. He was right next to me shouting “It’s gonna be a great day and you’re all gonna finish!” Then, he turned off his microphone and said to a few of us, “I can’t believe this is going to be the weather all day long.” And it was.

It rained the entire day. It took me two hours longer than normal on this course. I tried to look for bright spots, but the entire day sucked. It was a terrible feeling looking out at that water, KNOWING you didn’t want to race, but had to go through with what you started.

I knew I would finish, and I knew it would steal part of my soul. I was sleepless and pissed. But, somehow, I figured out a way to twist my mind. I saw the future. I knew it would be the most brutal day, but when I was done, I would have that accomplishment forever. That was my carrot.

This year I felt totally different. Rested, staring at perfect weather. Knowing I had a shot at the podium if I played my cards right. I’d need about a 12:30 race to do just that and have three 12 hour or less times posted at Ironman Wisconsin.

I put my mind in the swim and knew the whole objective was to keep going and not cook myself. Swim first, bike second. But the bike was tugging at me.

I know the course pretty well and was really optimistic about a solid split that would give me a good chance at running around a 4:30. I felt great out of the water and amazing for the first 38 miles of the bike. Until I flatted and all hell broke loose.

That story is in my race recap. I spent 40 minutes on the side of the road. Once again my mental strength would be tested.

The flat and C02 mishaps had me frazzled, but somehow I got back on the bike and went for it. I pushed way too hard and it bit me, but I’m glad I didn’t play it safe.

Facing a marathon when you can barely walk is not the best place to be, but I kept looking for ways. I never did get the run going, but never stopped trying.

That’s everything with endurance training and racing. We have this strange belief that it’s not hard, but all it is is hard! Just because we had a great stand alone run two months ago does not equate into a solid marathon after a swim and bike.

This sport is at least half mental. “That was hard!” Yeah, no shit. It’s hard for everyone because it’s relative to your training and talent. You have to figure out a way to get it done. Then, go back to the drawing board to get it done faster. But that doesn’t mean it will be easier. It’s always hard and the more you go through it, the tougher you get.

Mike Tarrolly – Co-host of the Crushing Iron Podcast

What a weekend in Madison! C26 brings home 2nd Place in the Tri Club North American Championship and 3rd in the 70.3. Big shout out to our team and great racing. A year after the worst weather in IMWI history, we were delivered a perfect day and lots of amazing performances. We get into what we experienced both on and off the course. We talk about the intensity of the bike and how hard it is to get the run dialed in. We look at how slight mistakes add up over the course of the day. We get into how long you need to run before Ironman and it may surprise you. We also look at self doubt, building new gears in training, and talk about why you are capable of way more than you think. And Mike talks about overcoming his race and bike mechanical that turned a great day into a long march of survival.

Topics:

• Jam Packed Race Weekend – We had a big crew in Madison racing the 70.3 and Full, but on top of that we had a massive support system. That is always the most impressive part. How many C26 athletes who are NOT racing that show up to support the team. Add everyone’s families and it was a massive crew cheering everyone on. We also talk about Men’s world Championship in NICE.
• No more complaining, please – It’s easy to complain about little things Ironman is doing wrong, and I’ve definitely done it. The medals, the set up for check in, the this and that, but that’s really losing track of the reason we are doing this sport. We’re here to get better, stronger, and faster, along with being better humans and complaining is an ugly quality. And for the record, I love the medals.
• The “intro” t-shirt – One of our athletes from Minneapolis, who also happens to run the biggest corn maize in the US, stopped by on Saturday night to give me and Robbie a new coach’s t-shirt. On the back he had printed Robbie’s whole podcast intro. It was one of the funniest things.
• Mike’s mechanical – Going down Garfoot Rd, which is one of the fastest sections on the course, I had a flat and what ensued was mental chaos. I completely botched the situation and it was 100% my fault. I talk about how this event completely shattered my race.
• Slight mistakes add up – We make hundreds of decisions over the course of an Ironman, and many of them are on the bike. Little decisions like being in the wrong gear too often, forgetting nutrition, and not cooling down can add up and slowly dismantle your run. Today we look at the fine line between racing average and racing your best.
• It all comes down to the run – We’ve said it a million times, but no matter how you slice it, you have to get off the bike and be ready, willing, and able to run. There’s not much worse than getting off the bike and barely being able to walk, let alone run a marathon. How do we put ourselves in the position for our best run?
• On course bargaining with yourself – “Don’t believe how you feel on the course because it will likely change in 15 minutes.” That’s one of our favorite quotes and it’s so true. We have to race with a game plan and stick to it. If you’re flat, give it time. If you’re pumped and feel great early, pull back a bit. Let this race settle in. It’s an exercise in pacing and patience. There are times for upping the effort, but it has to be when you know you have it under control.
• Anxiety usually comes in the swim or bike – Most of us aren’t “scared” on the run, but many triathletes have anxiety about the swim and bike. Mine comes with the swim in the form of going to hard and getting that chest feeling. I always start the swim slow to make sure my body is adapted to the speed, excitement, and feel of the water. Once I settle in, I just try to stay there and use the swim as a warm up. I’ll always be about a solid and steady swim. And I also know the “nerves” that can surround the bike, but I have noticed that once you’re actually “on the bike” it feels much different than how you think about the bike. Breathe and be in the moment.
• Getting to the run . . . – For many it’s all about getting to the run so they can relax and finish the race. On average that takes about 8 hours and 30 minutes for most. That is a long ass time. You have to respect all of that. A long swim and a longer bike. Now a marathon? We’re putting this together for the first time all year and we cannot take our fastest training sessions and put them all together in our mind. Be reasonable with your calculations and give your body a real shot on the run.
• How long is it going to take to finish this run?? – Unfortunately most of us get to the run and it is a death march. A lot of dreams are crushed on the bike and now it’s up to us to finish the run WAY slower than we hoped. There’s a fine line between attacking a reasonable run performance and completely blowing up. It’s going to hurt bad, but not in a way that will leave you injured (most of the time). Be strong mentally and figure out a way.
• Sneaky difficult run course – I know the Wisconsin run course really well and as I started my second lap, there was nothing I really wanted to see. It’s not the most difficult course, but you have a tough section of hills in the middle of the loop, hard crushed dirt trail, and sneaky grade all over. Then there is the dark out-and-back section that can make you crumble. Not that hard, but fair. The great news is, there is a lot of support out there to cheer you on.
• Finding your WHY while in a race – This was probably my toughest challenge on Sunday. After the flat and huge delay I had to decide why I wanted to keep going. My goal for a podium was gone and only a genuine miracle would save it. I could have laid back and cruised in, but I decided to test myself and see what I could pull off. It came back to bite me and my run struggled, but inside all of that was a message. I didn’t give in or quit. I also have to really keep an eye on the fact that I’m 59 years old and this body can still do amazing things. If we lose track of the healthy and happy part of this sport, it really becomes an empty proposition.
• Balancing mental and emotional resilience – One of our last podcasts was called “Regret or Resilience” and that played on loop in my head. Especially on the run. My bike turned out about 45 minutes slower than I hoped and I really didn’t have much motivation on the run. But I figured out a way to keep it respectable and for me, retaining your respect is a massive part of life. It would have been so easy to walk it in, but I played a lot of games in my head to keep that from happening. “One more aid station,” “5 more minutes,” “Run for 150 steps” . . . I kept looking for answers that never really came, but somehow, despite struggling to walk off the bike I ran “most” of the marathon.
• Burning all the biscuits in training – I have been called the poster child for under training. I just don’t want to dig a hole for my body and always think health, strength, and longevity first. I’ve gotten to 10 Ironman start lines un-injured and have had decent performances without multiple century rides and/or 20 mile runs. This year I did a double loop ride at Madison, and my long run was about 11 miles. Yeah, I didn’t have a great race, but if you simply take out the 40 minute mechanical I’m at 13:20, which is pretty solid for a 60 year old and top 10 age group. The truth is, I wound up biking WAY too hard to catch up and bonked the last 15 miles. The best part of all this is that I woke up Monday with very little soreness and write this 4 days later with solid health and no pain.
• Measuring belief – I think belief is probably the biggest asset you can have in this sport. Doubt can be a heavy villain and keep you from even pursuing your dreams. The way I think about this is on a continuum. We can go from belief to doubt very quickly and I think it’s all based on effort. I usually gage this by breathing. If your breath is under control, you have belief. If you start to gasp, you’re losing that fine line and it will be tougher mentally. It’s almost like not being yourself. It can only last for so long. Find the sweet spot. Flirt with the edge, but don’t go over.
• Creating a new gear in your training – One of the things that gets harder for me with age is working on speed. I was reminded again that it is VITAL, but in the right doses. The problem with speed work is it can put you at higher risk of injury. “Too fast or too far” are usually the issues. So, while it gets harder I know I have to move the needle if I think I’m going to move up the standings. I mean, if I can only hold 8:30 for a few miles in training, how do I honestly think I can run 9:30’s for 26 miles? It’s not reasonable, especially off the swim and bike, but it doesn’t stop me from thinking I can. But I can’t. Building speed takes time and effort. I know I have to get back into that, but I honestly think it’s smarter to start on the bike with high cadence work. Pushing that leg speed on the bike is a lot safer.
• You are capable of WAY more than you think – We always talk about how Ironman is “one day” and it’s true. If you have reasonable training and a belief system in place, you can figure out a way to get it done. You have to practice problem solving in training. Work on belief and doing things that are uncomfortable, because Ironman is really uncomfortable. Building those habits in Ironman training crosses over to life as well. Little things seem like no big deal, but honestly, you have to let Ironman form other good habits in your life too. Sleep, nutrition, recovery, etc… Because I’ve also seen Ironman wear people down and have the opposite effect on their lives and relationships. Pay close attention to what comes up in your mind during Ironman training. It breaks up the rocks and shows you your truth if you let it.
• Be strong to lift others up in life – One of the hardest lessons I’ve learned in this sport is that while we are doing amazing things, it shouldn’t be centered on bragging rights. It’s more about using the entire process to stay healthy, feel strong, and to be a better person . . . for others. Life is so much better when we are selfless. Opening doors to great people and better connections is what this sport can really do for you. There’s definitely power in using revenge or other dark emotions to perform better, but ultimately nobody really cares about your times. They care about your character and company.
• Stronger and faster is the goal – It sounds ridiculous to say out loud, but the stronger and faster you are, the better you will race. The problem comes when we try to make these things happen too quickly. It creates regret and anger. Ironman is a long process in two ways. One, you have to build up to the distance if you’re just starting. And two, you have to start far enough out from a race so you can build strength and speed and an acceptable way for your body. There are no short cuts to a faster Ironman.
• Self doubt is okay . . . to a point – If you are overly confident going into Ironman, there’s a good chance you’re overtrained. There should always be a respect and doubt surrounding your race. You just don’t know. But if you’ve done the work. Feel fresh. And can channel those nerves in a positive way, that is energy. That’s what you need. You aren’t sprinting, you are slowly unrolling a massive source of energy from your body to sustain the day. It’s a process of attrition. Don’t let it all out at the start. Be under control, let your body and mind open to the possibilities as the day unfolds.

Mike Tarrolly – [email protected]

www.c26triathlon.com

Mike Tarrolly – Co-Host of the Crushing Iron Podcast

It can be difficult to live in the moment, but Ironman is a master class. Who in their right mind would set out to exercise for more than half of an entire day? 

This was my 10th Ironman since the age of 50, and, maybe it’s my age, but somehow I keep forgetting how hard they are. And this one was tougher for reasons that were all my fault.

My biggest stress about Ironman is sleeping before the race. The anxiousness, and fear of what lies ahead are usually factors as I lay in bed watching the clock tick closer to my impending doom. 

But this year one of the C26 athletes I coach changed my pre-race-life by introducing me to Northwoods Baseball Sleep Radio podcast. In a nutshell it is a splendidly monotone “baseball broadcast” with fake players and teams that never do anything exciting. 

I tried it Friday night and was out like a light for a seven hour sleep. It took me a bit longer to fall asleep Saturday, but I put together a pretty solid 6 hours before the race and I felt great in the morning. I did some yoga, nibbled at breakfast and felt strangely alive for 5 am.

I’m sure anyone who raced Wisconsin last year in the cold wind and rain was holding their breath with me until we actually walked outside and felt the air. Well, the minute we left the hotel lobby it started raining. I had a brief moment of PTSD but the rain only lasted 5 minutes and the weather was perfect. 

SWIM

Everything was in place with my bike and run bags and we took the stroll down the helix to Swim Start. I took my time getting the wetsuit right then snaked my way through a sea of people to the 1:10-1:20 corral, which was pretty close to the front. 

With less than 10 minutes to the start of Ironman, it’s really important to relax. I have no interest in starting out hot in the water. As a pretty average swimmer, my sole purpose is to have no issues in the swim and use it as a warm up. 

My first mistake was picking the inside lane because I like to start super slow to calm my breath and get a feel for the water. This did not go over well with the scrum that formed around me, so I pushed for a minute to get separation. 

There was a lot of contact on the first loop. It was more frustrating than anything and my mantra was one buoy at a time. I had to be a little careful about my injured wrist, so on the second loop I stayed a little off the buoy line, which I think took away some draft and made for less than perfect lines. 

My open water swim training was frequent, but the longest I swam this summer was 3200 yards, and I was banking on the race flow and energy. My training had me around a 2:00/100 swimmer all year in the lake and that’s what I was on race day. 

Swim time: 1:19, about a minute slower than last year

BIKE

I felt great out of the water and ran through the big crowd on the helix. I had my kit top around my waste under the wetsuit and pulled it up as I ran. I grabbed my bike shoes and helmet and was out the door for a reasonable 7:25 transition.

I absolutely love the loops at Ironman Wisconsin but “the stick” is a major pain in the ass. I truly hate the bumpy, hilly, disjointed feeling at the start of this ride, but I was in way better spirits than last year. 

My legs were a little flat, but I was moving pretty well and around 19 mph at mile 20. A great start. 

The climb to mile 30 in Mt. Horeb is an exercise in patience which I nailed. My excitement built as I reached Witte Road, the awesome 4 hill roll through majestic farmland (hopefully not owned by Bill Gates). 

About 3 miles later my favorite descent on Garfoot Rd. began. You bomb down, then weave to the left before a banked right corner takes you down again, then sweeps back to the left. This is the fastest section of the course for about 5 miles. As I cornered the last section of the downhill, it happened. 

I was one hour and 55 minutes into the ride, cruising in a downhill pack with 5 other riders when my back tire blew. It was a little dicey at 30 mph, but I managed to get out of the trouble and to the side of the road. I was definitely startled, but tried to keep my cool.

This was the first flat I’ve ever had in a race. I stayed calm and changed out the tube, but something was wrong with my valve extenders (and my brain). I quickly went through two CO2 cartridges and was now in a big jam. 

It was about the worst place to flat because everyone was flying by me and I honestly can’t blame them for not stopping. But an awesome guy did stop (I think bib number 689) and patiently took out his C02 and filled my tube. I don’t know if it was something with my rim, but that tube started filling then went flat. I told him thanks and he should get going.

About 5 minutes later a race motorcycle stopped and messaged the support crew, but I wasn’t wearing a Garmin and said it was mile 40 but it was more like 38, so I never did see them.

Then, my girlfriend, Emily, came by and stopped. She gave me more C02 and I’m not gonna lie, I panicked and blew two more opportunities. I was now about 20 minutes into my situation and realized the race was in big trouble. She was kicking ass and I sent her on her way. 

I shouted “C02” into the wind, but trains of cyclist kept flying by. I gathered myself and dug out an old tube from the bottom of my tool box and changed it out again. I kept shouting and eventually a guy stopped. I ran about 50 yards and grabbed a cartridge. 

It felt like my last chance. I took a deep breath and slowly let out the stream. By some miracle it filled and held. I was back in business, but I looked at my chrono and it was now 2:35 into the ride. 

A 40 minute penalty for being a dumbass.

I had two choices, relax and ride it out like normal, or . . . get back some time. Of course I chose the latter and Wisconsin is not the course to be overly aggressive with a marathon looming. 

I felt good for the next couple hours, but the second time through the “3 Sisters” really got into me. I pushed it back through Verona, but any time I made up, quickly went away on the stick back to town. I was shelled and dreading the marathon more than usual.

Bike Time: 7:02 (40 minute mechanical)

On Saturday I decided to take it “easy” on the bike and shoot for around 6:15. I felt like I was right on track until the flat, but trying to make up time really took it out of me. My run felt strong in training and I thought 4:30 would be a reasonable number for the marathon, but the minute I got off the bike, I knew it was about survival.

I tried everything to get the legs going, but found nothing. It turned into an intricate mind game of walking through aid stations and counting steps to distract me. I took frequent breaks, but somehow didn’t walk more than a minute except for the hill section on loop two. 

There’s really not much more to say about the run, other than I didn’t totally give in and I am proud of that part. So much is mental out there and I think if my bike hadn’t been totally destroyed I could have found the muster to push through it more often. But shit happens and I did my best to enjoy the pain.

Run Time: 5:23:50

I guess being able to run a 5:23 marathon after all of that at 60 years old is something most can’t do, but I’d be lying if I didn’t say I wasn’t a little disappointed. I stopped looking at my watch and had no idea what my race or run time was. It was all about getting to the next aid station and finish line. 

But, as always, coming down the red carpet was the best feeling. Not a care in the world with thousands of strangers cheering you on. I saw my mom with a bunch of other C26 friends and stopped to hug her. Then right before the end I saw my nieces Kate and Maggie and stopped to thank them before crossing the finish line where Emily’s smile waiting for me. We hugged and limped to our medals together. 

A great finish to an awesome weekend. We had over 40 teammates in Madison racing the 70.3 and Full. This team is unbelievably awesome and supportive. All chasing individual goals and pushing the limits but always there for each other. It’s really hard to express how much that means to me. 

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If you stopped and helped me with the flat, or have thoughts on the race, please email me at [email protected]

By Mike Tarrolly, Co-Host of the Crushing Iron Podcast, and Triathlon Coach

I recently watched a video that interviewed former teammates of Michael Jordan, and Cliff Livingston said “It was like Michael already played each game through time travel and he was always coming back to teach us all a lesson.”

You always hear the saying “practice harder than you play,” and I think that’s at the crux of Livingston’s observation (although, it is entirely possible Jordan was from another world). In the same video, BJ Armstrong said, “The one thing people don’t understand about Jordan is that he never slept and he’d still practice after games with the same intensity. No one really knows how good Michael could have been, because he did all this without sleeping.”

Almost every one of his teammates marveled at the intensity he would bring to practice. He was making things hard on them and teaching his teammates what it took to win. For my money, this is where most triathletes fall short in their expectations.

For one, it’s difficult to always be intense, especially knowing triathlon is our hobby, and people have jobs, kids, and other adult obligations. But “intensity” doesn’t always have to mean hard. 

For me, intensity means consistency and an appropriate effort for the day. That could be as simple as getting up after a long, tough ride, and spinning easy for an hour to flush everything out and recover. It can mean, getting that sleep we need the night before a tough interval session in the pool. Or making sure we fuel well the night before and after tough sessions.

Training is all about showing up, and showing up able to do what you’re about to do. I like to associate intensity with focus. Even something like meditation can seem intense when you’re deep into your breath and the moment. Same goes for a Z1 spin or run. How do we get ourselves deep in the moment and understand the purpose of what we’re doing? 

When I think about Jordan’s intensity, it all starts with the eyes. He had a look that said, he was right there, right now, and he was going to take you to the cleaners. That. Is. Focus. He was in the moment and when we surrender to that moment, the work we’ve done in training takes over without having to think about what we’re doing. 

I’ve often talked about visualization in training. I like to associate certain feelings with how and where they might show up during the race. Then, I like to figure out how I’m going to get through the pain when it matters. 

For example, this hill reminds me of the one on the race course at mile 18. How will I get up it, then over it, then find a groove to get through the final 7 miles or so? I’m always asking myself, “Could I do this if I had to?” The answer is usually yes, and the more I do that, the more I am using “time travel” to understand something that will happen in the future.

Livingston also said, “It’s like Michael knew every play before it was going to happen.”

How can we take that lesson and carve out a little more greatness in each of us? It starts in with making your training (in reasonable doses) harder than what you’ll face in your race.

Mike Tarrolly is co-host of the Crushing Iron Podcast that releases on Tuesdays and Thursdays. For more information on our Coaching, Camps, and Community, please visit www.c26triathlon.com.

Here’s a link to that video. The clip I refer to starts at 11:36. 

https://vimeo.com/manage/videos/299810333/privacy

What if your goal was to be 1% stronger/better each day? Imagine how that would add up.

It doesn’t have to be physical strength, either. We can probably get further in this sport (and life) with our mind.

Maybe you feel stronger today in the pool, on the bike, or out on a run. But, the nature of this training has its ups and downs. That’s where the mind comes in.

We all miss workouts because we’re tired or simply don’t feel it. It’s all about energy in the mind. Maybe today’s “strength growth” is simply doing something that you wouldn’t have done before. Taking a walk. Rolling your legs. Eating a good meal. Reading a positive book. Going to sleep early. 

Those are mental wins and we can stack them on each other as sort of an armor against falling into the same trap. The more we do any of those things, the easier they become. That action takes up more space in your mind. 

Don’t think about your big race today. Think about how you can make your body or mind a little stronger. 1% seems manageable, and soon you will see the results when you least expect them. 

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For more information on triathlon training and coaching, please visit www.c26triathlon.com

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I’m not gonna Lie . . . 

Sometimes I just don’t know what to write anymore because I feel like it’s all been said. So many words these days. 

Everything, and all of this always seems to come back to one thing for me: Be in the moment. 

Ah, yes, you say! Be in the moment . . . simple enough! 

Nope. 

It’s truly the hardest thing to do but, really the only thing we need to do. 

We hang our hat on the ability to multi-task when all it does is give us mediocre shit. Half-assed projects, conversations, and yes, workouts. 

I’ll talk about workouts in a minute, but first, I want to think about some of the greatest things ever created by human beings. All of the great art, books, sporting performances. Do you think those people were thinking about other things while they built masterpieces for humanity? 

One of my favorite others, Charles Bukowski, used a phrase, “Don’t Try” and I’ve always loved that. My interpretation has always been, Don’t Try to be someone you’re not. But it can also mean Don’t Try to think. 

As long as an Ironman can be, I find it fascinating when people say “it went by so quick.” It’s likely because Ironman really forces you to be in the moment. Your thoughts can drift, but it’s almost impossible to go too far away from feeling your body. 

It’s all about the breath. When we’re in tune with the breath the body seems to take care of things on its own. 

I’ve been training with a mantra to help me find my rhythm and breath. I started using it in the swim, but have brought it on board the bike and run, too. Sometimes it goes away and I’m sure the many sights and sounds in Madison will do that, but it’s all about coming back to being grounded. Over and over and over. Keep turning that stroke, spinning that bike, lifting those legs. 

Did you ever play the game “light as a feather” when you were kids? It was sort of this creepy game where you chanted that phrase while someone laid on their back then four others (two on each side) would pick the person up using just two fingers. I swear it worked! 

That’s my thought process… Think light moving into the weekend. Get to that place where I don’t feel like I’m carrying my body as much as floating through the water, wind, and space. 

THE LITTLE THINGS

– By Mike Tarrolly – Co-host of the Crushing Iron Podcast

Eleven days doesn’t sound like much and it’s getting harder and harder to keep the mind off Ironman Wisconsin. I’ve described it as the Elephant in the Room . . . eventually, she must be addressed.

We’ve talked about it a lot on the podcast, especially recently, but if you’re swim and bike fitness aren’t in a good place, it doesn’t really matter how much you’ve ran. I’ve always known and preached this, but since swim and bike are fairly intensive from a time perspective, it’s tougher to get in the mode.

Running is . . . shoes on, out the door. Pool is drive, shower, hope a lane is open . . . Bike is bottles, shoes, routes, trainer set up, nutrition, etc… Thankfully I have created a fairly flexible lifestyle.

Hot And Cold

This is the first Ironman I’ve trained for where I’ve truly swam multiple volume sessions. I found a great pool about 10 minutes away and it’s always open. They also have a hot sauna, which has been my staple after most swims.

I usually swim for about an hour. Then hit the sauna for 15-20 minutes and sweat all the chorine out. The thermometer says 210, and I’m sure it’s not that hot, but it’s definitely on point.

I lay in there and do some easy mid/lower back stretches then just sit on the high bench and drip. Followed by an immediate cold shower.

I used to do this routine at the YMCA in Nashville, which was truly a perfect set up because the shower was right out the door. I’d sit for 20 minutes, sweat it out, then hit a 3 minute ice cold shower. Then go back for 20 and another cold shower. Nearly an hour of hot/cold therapy alone.

Lots of people talk about the benefits of this and I don’t have any concrete evidence myself, but I swear when I did those long sessions I could actually see better on my drive home. The contraction and opening of the muscles is the trick and it works internal organs what we can always exercise. Maybe, even the eyes.

Wisconsin Swim

Wisconsin has always been a tough swim for me and I’ve usually prepared a little more for the chop, the congestion, and the tough sighting. That was always the one big counter -clockwise loop. Now, it’s two that go clockwise and I’m hoping that will work better for me since I only site to the right.

On most Wisconsin swims I’ve been gassed about halfway through. I’ve really had to work way too hard, so this time I wanted to build some better strength. Other than the distance I’ve noticed something happening in my brain. It’s seemed to make me more resilient.

When you’re doing 4,000 yards in 2-500 intervals with short rest, you start building habits of sucking it up and getting back in there. Although I’m not planning many or any breaks in the Wisconsin swim I do know there is a little voice that constantly tells you to take a little rest. Sometimes this can be okay to regroup, but the continual “back at it” mentality is huge in an Ironman.

I’ve also been focusing on my race effort a lot. What can I hold? I have a mantra I use to repeat over and over along with my strokes. It’s something that helps put me in the moment and just swim. It also helps with relaxation and it seems like my body, reach and stroke have more flexibility.

Staying Healthy

I think it was my 18th birthday when my sister gave me a book called “The Vitamin Bible.” I was already into holistic stuff at that point and generally have NOT taken prescription drugs most of my life. There’s definitely a time for it, but I always like the idea of giving my body the chance to heal itself.

I’m honestly kind of a crappy eater. I had pizza again last night after my bike. I can tell it bogs me down and messes things up a little, but it also seems to give me a steady base to work from for recover and the energy I need.

So to supplement a diet that tests my body daily, I’ll do things like:

• Shots of Apple Cider Vinegar
• Sea Salt
• Tons of water
• Deep Breathing
• Cold Showers/Sauna
• Select Vitamins
• Visualizing

Apple Cider Vinegar

I truly believe most health issues stem from too much inflammation and, in my mind, Apple Cider Vinegar helps with this and many other things. It’s said to promote an alkalizing environment in your body and with my diet that’s exactly the ticket.

It’s all about balancing pH levels and I know that I run acidic in general, so anything I can do to bring things back to baseline is important. I realize that many of the searches on Google will point to “no evidence” or whatever, but after years of using it I believe it works and that’s 90% of the battle.

Sea Salt

At some point I learned that “wars have been fought over salt,” and that’s all I needed to hear. That’s when I found the book “You’re Not Sick You’re Thirsty” and I have been captivated ever since.

Now many scientists will call this guy a quack, too, but what he talks about makes so much sense to me. Plus, there’s not a lot of money in healing by water and salt.

Essentially salt mixed with water creates the electricity in your body. In the right proportion is also keeps you properly hydrated. And, the body is a remarkable machine that knows how to ration water in the right way to protect vital organs.

At all costs the body protects the heart and brain, so if you’re dehydrated it will pull from other parts of the body when needed. This is all at the cellular level, so if cells in your knee or ankle or kidney or stomach aren’t functioning correctly, he argues it’s because they don’t have the proper electricity due to dehydration.

I really believe most of the world is chronically dehydrated and it’s something triathletes should really pay attention to with all the work we put in.

Tons of Water

I honestly may overdo water, but I like to err on that side vs. being dehydrated. Coupled with the salt, I try to mainly consume water as my liquid of choice. The second choice is coffee and I definitely drink too much. So, one of the draw backs is a ton of trips to the bathroom.

The worst part of bathroom trips is when you’re trying to sleep. I was listening to Tom Bilyeu’s podcast on Sleep and he says he stops drinking liquid (and eating) around mid afternoon so he can let his body get a better sleep.

That seems a little extreme, but I’m working on not drinking as much before bed. Obviously late workouts can be a problem here.

Deep Breathing

About 5 years ago I was having a really bad day in Nashville when I laid down for bed. I turned on the Rogan podcast and he was interview a crazy man named Wim Hof. It completely gave me a different energy about life.

He was talking about his breathing method coupled with cold exposure. Sort of like the salt discovery, everything Wim was saying made total sense in my gut.

Go TO the cold. Oxygenate the body. Exercise your organs through contraction. Pump blood. Be healthier.

I dove into his breathing method that same night and started cold showers the next day.

While I don’t take a ton of cold showers I try to routinely do a cycle or two of his breathing daily. And if I ever feel like I might be getting sick I go in HARD with the breathing. I’ll do it for an hour at the slightest sign of a symptom.

I also do it when I’m in a bad mood or just need energy. It’s pretty remarkable.

Select Vitamins

I used to take a ton of vitamins, but lately it’s been trimmed down to a Multivitamin, D, E, and Zinc. Again, I’m not sure if there is truly benefits to doing this, but after many personal trials, it seems right to me.

I am also, like many people, prone to short depressed times. I am all about body chemistry and think that something must just be off. The breathing and showers help this, but I also try to stay steady with a product called, Spiru tein Chocolate shakes. I’m quite sure it’s not the recommendation of high end athletes, but I take it for my mood.

There have been many times I’ve totally forgot about it and after getting kind of depressed, went back in and without much fanfare I’ve been lifted to a better place. I usually only do one of these a day and that seems like enough.

Visualizing

People always laugh at me when they say they have a niggle or a slight injury and I give this advice: “Don’t think about it.”

It sounds whacky but I genuinely believe we overthink shit, including injuries. I’ve done it many times. It’s almost like you just have to surrender to the body’s ability to fix itself instead of piling on ointments and/or wraps or tape or whatever.

Not obviously I’m not talking real injuries. Just the ones that get into your head. I’ve had them all and worked feverishly to “force them fixed” and it never works. Usually it’s rest, finding balance . . . and not overthinking.

I’ve been trying something new this time around for Ironman. I can literally feel like a million buck after a workout before bed, but in the morning is when the pain can stab you.

Now, when I wake up in the morning I say to myself, “My body feels great and strong.” Instead of limping into my day, I get up with confidence and just move normally. I’m trying to rewire my thinking process and not focus on stupid little things that go away.

I also try things WHILE I’m working out. If my left knee is a little janky, I will try to run in a way that gives it some relief. I just really listen and try to move the pain around. Balance things out on the fly versus plowing through something and making it worse.

So, I just keep moving forward. I try to do the little things (especially when I don’t want to) and slide that balance closer to the center. There’s a philosophy out there called “The Middle Way” and that is probably the best thing any of us can do in Ironman training. Not too much, not too little. Just enough for the moment.

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