Category: Podcast

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Heat Training & Acclimation

Crushing Iron Podcast #377

Topics:

  • Overnight habit changes? – When it goes from cool to hot it’s like we’re creating a new habit. Take it slow and let your body get used to the changes.
  • Deceptive mornings – When you look outside you may see a perfect, cloudy morning, but beware of humidity and dew point, even if the temperature looks nice.
  • Wrapping your mind around Dew Point – Essentially, the higher the dew point, the harder it will be to breathe.
  • Getting in shape and acclimating at once – A lot of times people will be cruising in the spring, then turn it up as it gets hot to get ready for a late season race. So, in essence, you’re trying to “get in shape” at the toughest time of the year.
  • Chasing paces – This is not a time to chase your normal “perfect weather pace” while training, especially on intervals. If anything, slow down your warm up and realistically lower your interval goals.
  • “I’m losing my fitness” – Just because you’re slower and having a tough time in the heat doesn’t mean you’re losing your fitness. Let yourself adapt and be patient.
  • So much water in air it’s harder to get oxygen – This is more or less what’s going on with high humidity and dew points.
  • Keeping ego in check – Can you get your ego in a place to realize training in heat is an exercise of long term building?
  • Your pace could be 1:30 slower! – Look at some of the charts on effect of running in the heat. It’s amazing, really, how some say that a 30 degree temperature difference can increase your typical pace by 20%!
  • How your body protects itself – If the body is under fueled or hydrated, it will take care of itself naturally. Listen to your body.
  • Why Starky probably won’t win Kona 
  • Body weight, fat, and heat – The bigger you are, the more muscle you have to fuel, the tougher running in heat will be. This is the same with fat, which is why lean athletes typically perform better in the heat.  
  • How to be a better athlete in the heat – Prepare not only day of, but days before for big runs or rides. It’s these “easy training sessions” that we ignore that will add up.
  • Core temp and acclimation – Whether training or racing, we want to keep the core temp down from the START. If you go out too hard and begin to overheat, you will not be able to get your core temperature under control.  
  • Benefits of training in the heat – Heat training has so many benefits and it’s probably the best way to train for elevation if you don’t live near mountains but will race in them.
  • What you should do BEFORE a hot run – Hydrate . . . and not only the morning of. Stay ahead of hydration and keep it topped off.
  • Perceived exertion while carrying fuel – Any extra weight will make running more difficult, including carrying water/fuel. But the trade off is well worth it. Just adjust, and slow down. The benefits are still happening even if you’re not going as fast as you’d like.
  • How going rogue makes you pay – If you dig too deep of a hole, you will have a lot of bad workouts and getting back to your baseline will be an ongoing struggle.
  • What to eat and drink after you run, especially in heat – You have to replenish. It’s very easy to get distracted after a workout, but your body needs to re-hydrate and fuel. Get your carbs in after a workout.  
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Stay Focused on YOU

Crushing Iron Podcast #374

This is different for everyone and definitely a “control the controllables” situation. It’s important to take lean toward the positive because misery loves company. We all want to race and want them to be safe. Race directors are making tough decisions. It may seem naive to be optimistic, but you’ll never regret hoping for the best and the gains you made along the way. Triathlon is a never-ending challenge. Find what inspires you today and let that be your motivation. 

Topics:

  • Ironman used to be like getting tickets for a concert
  • Is Muncie ready to set the tone?
  • It’s important to support the sport however you can
  • Race management companies trying to find a way
  • There’s gonna be some changes
  • Race Directors and tough decisions
  • The most important thing for your life right now
  • This is tough for EVERYONE
  • Take care of yourself first but don’t judge anyone else
  • Different ways we handle stress
  • Reseting your brain after a race is cancelled
  • Misery loves company
  • Races are now like pop quizzes
  • Stepping out of the comfort zone
  • How giving up gets rid of pressure
  • Siding with your optimistic voice
  • The “I told you so” mindset
  • You’re not going to regret the benefits
  • This is bigger than all of us
  • Ignorance is bliss
  • Post a picture of your dog
  • Do you feel like you’re being robbed?
  • Finding a different “end goal”
  • Stay focused on the athlete you’re trying to become
  • Don’t forget the things you’ve learned
  • Triathlon is never-ending and it’s never the same

The C26 Online Hub is now open to the public! Click here to learn more about what’s in the Hub and take advantage of our “Pay What You Want” for a limited time.

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You Don’t Get Your Time Back

Crushing Iron Podcast #370

This title comes from two things: The strategy behind days off and cherishing the ability to do what you do before you can’t anymore. How good perspective can minimize stress and increase enjoyability. There’s also TONS of cycling talk, including power, cadence and riding against the wind, and how to taper/prepare for two races that might wind up close together. Toward the end we discuss an awesome post from an athlete who described his “when” as his why. How being grateful for what you are able to do can be a genuine motivator to enjoy the possibilities of each day. 

Topics: 

  • The power of flexibility
  • Being comfortable if things don’t work out on time
  • Doing things the right way instead of having to do it
  • Minimizing current stress and minimize future stress
  • Riding into the wind
  • Cadence talk on the bike
  • Finding your most powerful pedal stroke
  • Pedal stroke explained
  • Single Leg drills
  • How dead spots add up
  • Knowing your limitations
  • Run cadence and load
  • Mastering effort between the zones
  • High turn over in the swim
  • Managing watts into and against the wind
  • Race spacing – How much time do you need between
  • The longer the taper . . . the . . .
  • Races are a HUGE stimulus boost
  • Fitness bumps from races
  • “My when is my why” – Patrick Gill
  • Do your days off really make sense??
  • You can’t get time back

The C26 Online Hub is now open to the public! Click here to learn more about what’s in the Hub and take advantage of our “Pay What You Want” for a limited time.

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This is NOT a Holding Pattern

Crushing Iron Podcast #371 – “How do you turn this workout from, I gotta do workout, into I want do this this workout.”

Races are not expiration dates and triathlon should be about a never ending journey to be and get better. Today we look at some of the things that wedge their way into consistency with training. Whether it the Devil and Angel on your shoulder, or biting off more than you can chew because you feel good one day. We talk training outlines, recovery, and general perspectives on how you can find a groove and stay in it. 

Topics:

  • Discoveries can be in the mystery
  • Where do you gravitate?
  • We are on a never ending journey
  • We race on the same course as the pros
  • Do you simply enjoy Being and Getting Better?
  • Does this sport compliment and supplement your life?
  • We all came from a place
  • Were you looking for something or needing something?
  • The march forward should still be going on
  • The Devil and Angel
  • Snowball effect
  • Transitions in life . . .
  • A race isn’t an expiration date
  • Building patterns and behaviors
  • The toughest weeks for consistent athletes
  • Taking your foot off the gas for recovery
  • Responding to a Day Off
  • Coach Robbie’s legit fear
  • Boy is it easy to get off track
  • Being consistent in not being consistent
  • We get used to one way that works
  • Do you study all semester or cram for the race?

The C26 Online Hub is now open to the public! Click here to learn more about what’s in the Hub and take advantage of our “Pay What You Want” of 9, 29, or 49 dollars for a limited time.

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The Making of Crushing Iron (C26 Triathlon)

This is the story behind the podcast . . . the community . . . and how Crushing Iron almost didn’t happen because of a bad hangover. Mike and Robbie talk about the early days of their athlete/coach relationship all the way through a humble morning in a Nashville coffee shop that laid the groundwork for what would become the Crushing Iron podcast and this community. Alcohol recovery, healthy career changes, and an epic bike ride that changed everything.

Mike and Robbie met back in 2012. Mike had just decided to do Ironman Wisconsin and was introduced to Robbie through his buddy.

Their initial meeting was a little awkward. Mike rolled in on his motorcycle and leather jacket, Robbie sat at the restaurant hungover and 15 years younger. But over time they formed a close bond.

Mike went on to successfully complete Ironman Wisconsin and Robbie went on to a treatment center for alcohol. His addiction story has been well documented over the course of 366 Crushing Iron Podcasts, and is addressed again in this episode.

After Mike finally quit his corporate job and Robbie went through rehab, they both went back to Ironman Wisconsin. It was an important day for both of them and soon after they decided to give the podcast a shot.

They realized they would quickly run out of triathlon topics, so the Crushing Iron Podcast has been centered on life and the general trials of what triathletes go through in daily life. It’s more or less too good friends talking and inviting others along for the ride.

They committed to podcasting twice a week (on Monday and Thursday) and with few exceptions have delivered on that promise to listeners . . . and themselves. This is an important point because both Mike and Robbie struggled mightily with consistency and commitment and this podcast has served as an example to many how showing up and staying with something can change your life.

This continues to be the metaphor for training. Keep showing up. Do the best you can. And have fun. That, in a nutshell, is the Crushing Iron Podcast.

Listen to the entire story below and be sure to subscribe to the Crushing Iron Podcast for two triathlon and life podcasts per week.

For more information on our Coaching, Camps and Community Visit C26Triathlon.com

And please check out our “pay what you want” member area of the Online Hub where we have hundreds of helpful videos on swim, bike, run . . . bonus podcasts . . . athlete profiles . . . articles . . . and other behind the scenes stuff from the Crushing Iron Community.

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Love The Sport

For more on our community and coaching, please visit C26Triathlon.com

Many of us get into triathlon to figure out who we really are and that process is more effective and enjoyable if we love the sport. And loving the sport is a process. Today, we reflect on Kobe Bryant’s life and his passion for, not only the game, but everything he did, and tie it into our daily approach with triathlon. Kobe’s death is a painful reminder that life is fragile and triathlon is much more than just the numbers – it’s about community, connection and helping others. Today is about finding your sweet spots in training and appreciating the little things to make net gains.

Takeaways from Podcast #342 – Love The Sport

  • The power of a little break – It’s impossible to keep the intensity for 365 days a year. It’s important to be around people who will remind you that it’s okay to take a break and step back from the grind. In fact, it’s essential.
  • Goaded by peer pressure – On the other hand, we find benefits of giving in to occasional “good peer pressure” if your friends have your best interests in mind. And as Mike points out, it’s not a bad thing to find a little kick start once in a while.
  • Kobe Bryant’s impact on us – Kobe Bryant was Coach Robbie’s favorite player, and while Mike is a Jordan fan, both respect and love the passion Kobe brought to basketball and his life. His death is one of those events that make no sense but certainly give us a wake up call.
  • Painful reminders of how fragile life is – We tend to go through life in a haze, focused on numbers and results without the big picture in mind. When someone seemingly immortal as Kobe Bryant dies out of the blue, it always gives us pause and it is in this pause that we should remind ourselves to appreciate the little stuff.
  • Overcomplicating what matters – There’s a lot of data out there but there’s no substitute for hitting the road or water and going. Pre-optimization is a flourishing disease. Lace em up and go.
  • Combining love for the sport with wanting to be the best we can be – How often do you have that “kid feeling” when you are staring in the fact of a workout? That is the one you want. So, whatever it takes, find the part of swim, bike, and run you love the most and start there when things seem rough.
  • Burnout rate – As we’ve said many times on the podcast, “Expectations are future resentments.” There is extreme power in moderating your approach and training. Listen to your body and it will tell you when it’s time to break or swing toward one discipline or the other.
  • Type-A Celebration – Nobody can be “on” all the time and there is always use for good balance. Triathlon has a reputation for being full of Type-A athletes, but that doesn’t have to define the sport.
  • Becoming your best, not “the” best – Imagine the intensity you would have to train for the Olympics. Years and years of work for one bright moment. In a way, we are a little that way. Days and days of training for one big race. The majority training for Olympics don’t win the gold and the same is true for triathletes. Just work to be your best and let the rest take care of itself.
  • Is Triathlon a “net gain” for you? – Are you moving in the right direction? This is and should be a slow process. Not every day will be a breakthrough, but often those “bad days” are necessary to create the next advance. Embrace it all as a learning and growing experience.
  • Slowing down the least – Triathlon isn’t about who goes the fastest, it’s about who slows down the least. This amounts to strength and durability. Think of that next time you are invited to do a track workout.
  • Chasing PRs – This is a trap most of us fall into, but eventually you realize that continual PRs is unrealistic. Not that you can’t get faster with age (we for sure see this all the time) it’s just that you have to temper your expectations and find hybrid successes that may not always amount to a PR.
  • Figuring out who you are as a person – This is why a lot of us come into triathlon – to figure out who we are. Ground yourself in that path and listen to your mind and body. Bring them together in a peaceful union to let the true you come alive.
  • Breaking up the rocks – Uncovering your the truth is often painful and this is what a lot of us experience as we evolve in triathlon. We learn to sit with the pain and realize just because it’s the opposite of joy doesn’t mean it’s bad. It is what it is and often it’s a gateway to uncovering parts of ourselves that we know are being starved.
  • Love what you love.

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Thank you for listening to the Crushing Iron Podcast. We have been recording podcasts for over 3 years on Monday and Thursday. We’ve explored many issues both in and outside of triathlon. We appreciate your support and look forward to meeting you out on the course one of these days.

For more on our community and coaching, please visit C26Triathlon.com

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Cycling Sizzle Reel from “The Lab” at Crushing Iron April Camp 2018

Here’s a little look at what it’s like to ride in what we affectionately call “The Lab” here in Nashville. These athletes are all from our April 2018 Triathlon Camp and were taking part in a “Power Hour” ride before busting out a hard 5k off the bike. Everyone brought an unbelievable attitude and effort into town and then all left stronger and more confident. For more information on Crushing Iron Triathlon Camps, please see the “Camps” tab on this sight. June currently has a waiting list but August may have an opening. We also have openings in our swim only camps.

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It’s The Tuesdays That Kill Us . . .

By Coach Robbie

Over the weekend I woke up super pumped for what I expected would be a harder than normal ride. However I was coming off an easier day just before so I “assumed” I would be fresh and ready for one of my harder main sets. Just because I assumed I was fresh made success inevitable right?

The main set was 7min at 100% FTP, 5min at 105%, 2 x 3:00 at 110% and then 2 x 2:00 at 115%. All on 3:00 very easy recovery. I  thought I had it in the bag before I even got on my trainer. About midway through my first 7min interval I knew this would be much, much harder than I thought. Was it my ego or was it really that I did not have the mindset when I started?

The reality is that I just wasn’t ready to put up a fight when the pain came. I finished the first 7min interval barely hanging on for dear life and thoughts of quitting had already entered my mind. I took my 3:00 recovery and then proceeded to totally bail midway through the next 5:00 interval. I told myself “I just did not have it today” and just finished out my 1:30 in a zone 2 moderate effort a bit disgusted. It did not sit well with me the rest of the day. The truth isn’t that I “just did not have it.” Its that I did not choose TO HAVE IT.

I had told myself a story that it was my “legs that did not have it” and just move on to fight another day. Don’t get me wrong. That happens a lot and as you know I always encourage you to listen to your body. I was much more disappointed in my effort and mindset then my ability to perform. I went to bed that night and told myself that if I had the opportunity to do just the main set the next day I would take it. I would not obsess over the numbers but I did want a better effort.

The next morning I hopped back on the trainer with just my music, the baby monitor and a mindset that said ” No matter how bad it hurts…. I am ready for the pain and I will do this to the best of my ability.

About 50mins and a lot of pain later I had nailed every interval with a little extra each one just for good measure. Was I proud of my numbers? Sure. I was more pleased and proud of my effort and my mindset. You see, every single training session is hard. Every single one. The 25min chill runs, the easy rides, the interval sessions, etc. They all bring their own challenges and life, work, relationships just compound the difficulty. The fact is that every day we have to be prepared to meet the challenge and not assume we can just “do it”. We must be ready and expect it to be painful. To hurt. To be uncomfortable. If we do not, then we usually get beat and we throw away an opportunity.

When I was first getting sober a little over 4 years ago someone told me that it was not the really the great times or the roughest times that caused people to drink again. It was not the promotions, the parties, the trauma or the tragedies or even the triumphs that make people pick up. It was the Tuesdays that killed people. The days where you just “thought you would have it.” The days you don’t do all the little things you know will lead to success. Those are the days that kill us. Training and recovery have many similarities. It takes consistency, commitment, hard work and it must be done every day in order to be really successful. Never take anything for grated and always choose to do your best and be successful.

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How To Not Suck At Swimming – The Ultimate Guide To Open Water Swimming

Triathletes and swimming often don’t mix, but Crushing Iron Triathlon thinks that should change! Yes, swimming can seem complicated, but Crushing Iron Swim Coaching gives you ways to make it easier and more enjoyable. And let’s face it, standing in line to start a triathlon is a lot more fun if you are confident and don’t have open water swim anxiety.

Crushing Iron has now over 125 podcasts and has released a Four Part Swim Series designed to make you a more powerful and purposeful open water swimmer. We believe pool swimming and open water swimming are two different sports, so it’s important to train for race conditions so anxiety and fatigue don’t destroy your best race before you get to the bike.

Below, you’ll find four podcasts focused exclusively on being a better open water swimmer. We recommend starting with How To Not Suck At Swimming – Part 1 and work through to Part 4. Dozens of athletes have not only become better swimmers, but have begun to love swimming in general because of this podcast series. You can love the water, too!

Don’t be one of those triathletes that think the swim doesn’t matter because it’s only a small percentage of the time you’ll be racing. Having a solid swim that warms you up instead of sucking your energy is the first solution to having a great race.

We’ve kept it simple, sort of like the Rosetta Stone of swim coaching, but if you can’t seem to grasp the technique we offer an excellent personalized Swim Analysis that can save you hours of wasted practice. We also offer general triathlon coaching and will be happy to connect you with current athletes to see why they are so happy with Crushing Iron Triathlon Coaching. You can also check out our Swim Specific Camps located in Nashville, TN that are sure to up your comfort in open water, make you faster, and more confident.

As always, thank you for listening to the Crushing Iron Podcast. If you have any questions about coaching or a personalized swim analysis, feel free to contact Coach Robbie at [email protected].  Happy Swimming!

  • Are Swimming Tools like a Drag chute right for you?
  • How many days in pool to see faster times?
  • How to avoid bending at knees while kicking?
  • Need to bilateral breathe?
  • How to stop crossover arms? Drills?
  • Importance of stroke cadence… what to measure and wis it important? why? confused about speeding up stroke
  • The Truth about Total Immersion swimming?
  • Strength work outside of the pool?
  • What muscles should we target?
  • When and why to use stretch cords?
  • How to practice sighting in a pool
  • Master’s Swimming Rant?
  • Beating Drag. What to do about Sinking Legs –
  • How do you beat periods of Breathlessness in a race?
  • Fixing incorrect kick timing after years of doing it wrong
  • How much kicking is ideal to “save legs” vs. going faster
  • Is your kick actually slowing you down?
  • How to get into cold water? inch in, use ladder, jump in?
  • Benefit to using other strokes? breast, back, butterfly?
  • How to beat goggle fogging?
  • Flip turns? Beneficial?
  • What’s the ticket to speed?
  • Proper breathing – How and When
  • Body Positioning and how to get it right
  • Hand entry and exit – How and When
  • How to deprogram from bad advice, including workouts that get you there
  • How to structure a swim week of workout
  • Should you join a Master’s Team?
  • Swimming square and why you swim crooked
  • Why drills are a waste of time
  • Why building swim fitness should be powerful and purposeful
  • The bigger your mesh bag, the slower you are committed to being
  • The correct and most effective way to use paddles
  • Why pool swimming and open water swimming are two different sports
  • What an expensive wetsuit really does for your swim
  • The power of the Pull Buoy
  • The tools you need and the tools you don’t need

The Crushing Iron Podcast releases every Monday and Thursday. We have over 125 Episodes, including several that focus on the journey of our athletes. Please subscribe to the Crushing Iron Podcast on iTunes or sign up for the Crushing Iron Newsletter on this page.

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The Most Underrated Part of Training


In order to train hard, you have to adapt and recover even harder.  Or . . . you’ll stay the same. Same athlete. Same issues. Same speed.

Your lifecycle as a triathlete doesn’t end on the day of your A Race.  It lasts as long as you want . . . until you quit.  Recovery is the most underrated aspect of training and life.

Discipline to recovery takes focus, energy, and dedication. It means we are confident to take a day off when we’re exhausted. There’s no reason to put today ahead of your race, or your long-term goals as a triathlete.

Today we hit all these topics and more in our podcast.

• Nailing your training starts with nailing your recovery.
• Adjusting your recovery cycle to your body and lifestyle
• Reigning in a high-octane athlete
• Why (and how) your coach should adjust to you
• What are the best signs that you’re overtraining?
• How coffee affects your recovery
• Mentally and emotionally guiding your recovery
• What cravings for sugar, caffeine, and pizza really mean
• How being tired and being tempted work together
• The most underrated recovery tools on the market
• Why mental stress = physical stress
• How your fascia can affect your brain
• A surefire way to remain the same speed
• The magic of active recovery

Be sure to check out our awesome training plans here 
We have 13 training plans for everything from Olympic to Full Ironman, plus, Swimming and a few custom designed for certain races.
Leave us a comment and subscribe on iTunes
Email: [email protected]
www.crushingiron.com