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.