Solving Drafting On Ironman Bike Courses

After Ironman Texas, pictures like this started surfacing and created a fire storm of opinion. In a race that’s supposed to have no drafting, many parts of the course bunched up in pelotons. 

But what can or should be done about it?

As luck would have it, we recorded our podcast today and started by discussing some of the more popular opinions:

  • Adding multiple cameras on the course (like traffic cams) that monitor where limited Moto Marshals cannot
  • Adding more timing mats and somehow determining if riders are too close too often
  • Putting “secret” marshals on the course in the form of actual participants
  • Voting with your money by not signing up for flat and fast course races where drafting is prevalent
  • Using peer pressure to shame our friends and fellow club athletes
  • Or placing more “standing” marshals on the course

All of these have merit on some level, but we think society (and Ironman) has enough rules. That’s why we dove around in the conversation in hopes of a better solution; and we think we found one.

OUR SOLUTION TO IRONMAN DRAFTING

It centers on the concept of All World Athlete (which we kind of have fun with in some podcasts) but more importantly athletes that are truly trying to qualify for Kona.

More and more Ironman races are going to a rolling start, which has its pitfalls, but we think a simple change to logistics can keep Ironman and others happy, while changing the entire game for people who want to race (and do it legally). Think of it as the inverse of the “wetsuit” category in non-legal races.

Ironman could add one more box on registration forms that asks, “Do you want to be eligible for awards and a Kona slot?” If you check yes, you are put into a different category that starts in one, two, three or four WAVES.

These waves go first (or right after pros) and will include only those who are racing for awards. Depending on the logistics of the water, you could have one big “Awards’ Wave” (say Wisconsin) or multiple awards waves (Louisville where pros currently start in a wave). We acknowledge places like Chattanooga might be more difficult, but where there’s a will there’s a wave.

If you decide you are NOT racing for awards, you simply start wherever you want in the rolling start line. This takes the fear and anxiety of a wave or mass start out of your life and you can happily race however you want and call yourself an Ironman at the end.

But we think there are a good chunk of people who really like to RACE. By grouping them all together at the front, this starts age groups at the same time and creates a smaller portion of the course for marshals to monitor.

This solution allows “awards racers” to plot their strategy and know exactly where they stand against others in their age group. It also creates a higher tier to strive for if you don’t feel you’re ready to actually compete but like the idea of moving up the ladder (not to mention it gives some of the elite age-groupers more of a semi-pro feel to their status).

We think starting elite age group athletes at the same time will create a self-policing of sorts out on the course. If someone is directly racing another, they will not stand for a front pack peloton, where as if it’s happening in multiple places all over the course it’s hard to contain.

Give the “awards age group” different color caps or something and start them first, in waves. Get them on the way and let the rest do whatever they want.

Those who want to race others can do so. Those who just want to race themselves can do that, too.


Here is the entire podcast. #159 Drafting: How We’d Solve The Problem

 

 

 

 

 

 

 

New C26 Gear Now Available!

Hey everyone! We’re pleased to announce the C26 (Crushing Iron) Signature Clothing Series.

Please inquire about availability at [email protected].

 

 

Prices:

C26 Long Sleeved T-shirt: $38 (Brand is Canvas) Very comfortable shirt. Mike’s been washing and wearing it for years without shrinkage.

C26 Athletic Gray Short Sleeved T-shirt: $28 (Brand is American Apparel) Note: This is a different color than you may have and will be your go-to.

C26 Hoodie – $46 (Brand is Champion) There’s nothing like putting on a hoodie after a race or on a cool summer night around the campfire!

A combo package is available if you order one of each for $99 (plus S&H).

Men’s sizes only.

Shipping and Handling add $5 per order.

Order inquiries by email: [email protected]

 

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.

The Slow Burn Negative Split

By Mike Tarrolly for the Crushing Iron Podcast

In all seriousness, training for Ironman 70.3 Chattanooga hasn’t been going all that well. My participation might be considered “dabbling” or holding on for dear life in hopes that magical inspiration kicks in . . . which it always does.

That said, I had a decent string of trainer rides this week and have been reading some great inspiration in the Crushing Iron closed Facebook Group this week. In conjunction, both sort of motivated me to take a crack at a “long run” this morning.

The goal was a 9-easy-miles with the idea of our “Running Slow To Get Fast” podcast (see below) in mind. And after I began, I quickly calibrated a second goal of negative splitting the second half.

Coach Robbie likes to prescribe time runs versus mileage and I totally agree with that theory, but today I was planning to reverse squeeze the distance into a 1:30 run with a disciplined pace. I wasn’t a rockstar, but the run was very patient, and in large part a test of my status.

It’s a straight shot out my driveway, into the Greenway, then down to the Nature Center and back. This run is mostly flat, with the exception of the last half mile back home.

Most of us start our runs too hot and I’m no different, but today I made a strong effort to keep my breathing in check and take what it gave me. Mile 1 was at a 9:15 pace, which was a little quicker than I’d have liked, but it felt pretty good, so I focused on holding that exact pace to the halfway point. I did remarkably well and clocked the first 4.5 miles at a 9:11 pace.

After filling my water, I turned around with the goal to be lighter on my feet and maintain solid form. I also wanted to lower the average pace as little as possible. Don’t go fast, just focus on fluidity and great balance. I tried not to look at my watch unless I felt I was going too fast.

Since I was trying to go just a little faster, and knew my recent running history may not have me ready for this distance, I did my best to pick my feet off the concrete as quickly as possible so my ankles and feet wouldn’t take a beating. This is also something I keep in mind to build strength in my hip flexors. It was all about relaxing with good run form and keeping my breath smooth.

I was pleasantly surprised.

With about a mile left my average pace for the entire run was at 9:09/mile. I knew I had a hill looming, so I picked up the pace for a 1/4 mile to build a little cushion and drove the average down to 9:08. By the top of the hill it flipped to 9:10 and I just settled back into the rhythm to bring it home.

4.5 miles out at 9:11 pace. 4.5 mile back at around 9:09. Pretty amazing what a solid run can do for your attitude.

The Crushing Iron Podcast releases every Monday and Thursday. We have over 130 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.

If you’d like to take your training to the next level, please consider C26 Coaching. We also offer Triathlon Camps in Nashville, TN that are held in beautiful locations, with great people doing challenging workouts. An excellent alternative vacation in a great city.

Be sure to sign up for the Crushing Iron Newsletter at the top right of this page. Thanks for reading and listening to the Crushing Iron Podcast.

 

 

 

How To Swim Straight In Open Water

One of the most common questions we get about open water swimming is, “How do I swim straight?” This is not only an important for beginners, but advanced swimmers because the faster you swim, the more chance you have to get further off line.

The Crushing Iron swimming philosophy is to take out as many variables as possible. In a nutshell, swimming straight comes down to swimming square and keeping your motion inside a rectangle.

The reason people swim crooked is because they making too many East/West motions vs. North/South. Whenever you move side to side you’re negating forward motion.

Once this gets out of balance you have a tendency to overcompensate by moving side to side instead of straight back. The key is to build fitness so you can keep your stroke wide and move “still water.”

Check out this short video for to see the concept of swimming square more clearly.

For tons more information on Open Water Swimming, check out our Podcast Series: “How to Not Suck At Swimming” parts 1-4. And be sure to subscribe to the Crushing Iron Triathlon Podcast on iTunes. Thanks for listening!

What Can You Do In Six Days?

By Coach Robbie for The Crushing Iron Podcast

What if I told you . . .

You could have 6 entire days to yourself.

You could use each of these days to better yourself.

Test yourself.

Grow.

Disconnect from life and all the chaos and stress it brings.

Clear you mind.

Soul search.

Show yourself how far you have come and be grateful.

When you get back you will still have your job, family, friends, etc. Nothing will have changed for them. To everyone around you it will be like you were never gone but you will feel like an entirely new person.

Does this sound like something you might be interested in? Great! I thought so! Since last October I have spent 144 hours training. THAT IS 6 DAYS!!

The greatest part of all that time spent was that I kept it all for myself. No Strava. No Garmin Connect. No nothing.

I compare every single session based on my personal effort of that day. Isn’t that what training is supposed to be about? How we test ourself each day and then grow from it?

Yes, I am sure you will try to convince me of all the great features that applications like Strava have but i don’t buy it. I don’t buy any of it. What is wrong with keeping something for yourself these days?

Sharing is not caring . . . for yourself in this sense.

You end each run. You sprint to upload it and then spend minutes comparing it do a past route. A past effort. A training buddy. Your biggest rival. Most of us got into endurance sports for ourselves but quickly got swept up in screenshot wars. I know I did.

We lose sleep over KOM or QOM segments in a virtual world where no one knows you or frankly even cares how you are doing…. they just want to do better then you. Period.

So stop sharing every damn thing you do. Go for a run in a quiet place where you can hear a pin drop.

Stop halfway. Look around and feel it. Feel WHY you do these things and remember that of all the hours in the day you have very, very few precious minutes to yourself. I challenge you to disconnect from all the gadgets and comparison and reconnect with yourself. Be selfish with your time and I bet you wont go back.


The Crushing Iron Podcast releases every Monday and Thursday. We have over 130 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.

If you’d like to take your training to the next level, please consider C26 Coaching. We also offer Triathlon Camps in Nashville, TN that are held in beautiful locations, with great people doing challenging workouts. An excellent alternative vacation in a great city.

Be sure to sign up for the Crushing Iron Newsletter at the top right of this page. Thanks for reading and listening to the Crushing Iron Podcast.

 

From The Final Four To Ironman – Zak Showalter

By Mike Tarrolly for the Crushing Iron Podcast

I’ve been a Badger fan all my life, so it was very cool to interview former Wisconsin guard, Zak Showalter. I’d heard a recent interview with Zak on The Swing Podcast where he mentioned he’d been bitten by the Ironman bug and would be doing Ironman Wisconsin this year. I thought it would be interesting to get his perspective on how playing the college basketball at the highest level would translate into Ironman training, so a few tweets later we were connected and today we made it happen.

I first heard about Zak from my buddies who were at the Wisconsin State Basketball Championship game and started texting me about the opening tip dunk that blew the roof off the Kohl Center. I knew he was going to Wisconsin and watching this got me very excited he would be a Badger.

It took Zak a while to become an integral part of the Badger line up, but he worked his ass off and eventually started his final two seasons. He was a part of teams that went to four straight Sweet 16’s and two Final Fours while at Wisconsin.

He shared a lot of ways his practicing and learning under Hall of Fame coach Bo Ryan impacted his approach to sport and how that work ethic has carried into triathlon training. We talked about practicing like you play, patience in a game and the season, diet, ups and downs of the grind, how to shed nerves before a big game, training with Michael Jordan’s strength coach, and what it’s like to know and hang out with Packer’s QB Aaron Rodgers.

I’ve always appreciated Zak’s effort on the basketball court and he’s actually been part catalyst for some of my greatest fan moments in sports. For instance, I’ll never forget the Final Four when Wisconsin beat a 38-0 Kentucky team and my buddies and I were there to soak it in. But the moment that really stands out was after the game and being a part of this crowd at the Badger team hotel. It was absolutely packed with fans and the band was on the upper level playing fight songs. After about 30 minutes the players walked in and were all videotaping the moment on their phones. I asked Zak about that experience and he said, “It honestly felt like we were in a movie.” It still gives me chills and Zak looks pretty pumped at the end of this clip.

Zak was a great guest and like most of us who’ve trained for our first Ironman, he’s not really sure what to expect. I’ve always felt like being any kind of athlete in the past helps conquer Ironman, but the reason I think Zak will perform well is his mental toughness. He’s also fearless as you can see in this buzzer beater against Florida in last year’s Sweet 16. It’s a shot made famous because he instinctively looks at Aaron Rodgers and gives him the “Discount Double-Check” belt.

We hope you enjoy our conversation with Zak Showalter. As always, thanks for listening.

The Crushing Iron Podcast has 100 Five-Star reviews on iTunes and releases every Monday and Thursday. If you’re looking for coaching, a custom swim analysis or camps, please feel free to contact Coach Robbie: [email protected]

If you’re interested in receiving new blog posts, videos, podcasts, etc… please sign up for the C26 newsletter on the upper right portion of this page. Thanks for listening!

 

More Doesn’t Always Mean Better

By Mike Tarrolly for the Crushing Iron Triathlon Podcast

The Crushing Iron blog began the day I signed up for my first Ironman. At 49-years-old, I was just starting to run after years of neglecting my health. The blog was meant as a place for me to be honest and sort through the often confusing thoughts surrounding the direction of my life.

I wrote almost daily, and shared it with the world. I’m certain this consistency played a major role in completing 5 Ironman races over the next 5 years.

I was open, fearless, and sometimes even funny in my writing. It was a process that helped me understand the demands of Ironman training all while cleansing years of suppressed thought and questionable behavior.

But a while back, for some reason, I couldn’t write anymore. At least not with the same freedom.

I was focused on writing for others rather than myself –and most good writers will tell you that is a fatal flaw. So, I flailed in my head looking for a way out and somehow landed on meditation.

Mediation

The goal was fairly simple. Sit twice a day for twenty minutes. Don’t sweat the excessive thought, just sit and “practice” meditation. That’s exactly what I did, and it lasted . . . two weeks.

I’d always dabbled in meditation, but rarely at this level of intensity. The results were powerful, and frankly . . . a little frightening.

Meditation is meant to calm the mind and help find your true self amidst the clutter. But when you open energy pathways, buried thoughts begin to surface, and they’re not always pretty.

I liken it to a detox similar to giving up drugs or changing your diet. These can be painful stretches that scare the shit out of you and I’m convinced it’s why most people struggle to change their lives. Detoxification can be brutal, and often feels like you’re punishing your body and well-being.

But like getting into shape, the pain is temporary. Maybe two days or two months, but depending on how big the change, eventually the pain is replaced by a new level of pleasure. The key is to either have a high level understanding of this, or have someone around (a coach, mentor, etc) who can confirm that, despite the pain, you’re on the right path.

I didn’t have the support and as I went through this stretch of meditation alone, my world got very dark.

Mental Detox

I sensed a deep calm, but on the surface I felt lethargy and mild-depression. I was very tired and leaning more and more toward isolation.

I knew this was a good thing in the long run, but couldn’t talk myself out of the darkness. I even went online and discovered meditation detox symptoms like: Increased sensitivity to pain, irritability, restlessness, hot flashes, weakness, body aches, headaches, etc. I was looking right at these words while experiencing these feelings and I still couldn’t believe it.

So I stopped meditating.

Almost immediately, I felt more comfortable in my skin. I’d been climbing without a rope and finally reached the ground again. The problem is, when you’re climbing, the place where you started is backwards.

I’ve been contemplating that experience the last two weeks without meditation. At my core I knew I should keep going but was afraid. So, I turned to writing.

Writing has always helped me find, and maybe more importantly, remember what I know at a deep level. Writing forces me to articulate my thought and it’s usually way easier for me to write the truth than speak it to someone else. Keyboard therapy.

Training Struggles

It almost goes without saying, but the struggles I’ve faced the last few weeks have all but crushed my training. I’m quite sure there is nothing worse than getting on a trainer when you’re sore, tired, and un-motivated. I tried several times, but failed miserably with a few easy 20 minute rides. I couldn’t get it going.

I was listening to my body and my body was saying, “fuck your workouts.”

The last few days I’ve been writing again. Not with a purpose, but to clear the air. Pouring shit out with no agenda. And (not coincidentally) the last few days I’ve found myself back on the trainer or taking easy runs. Last night was my first hour-plus trainer ride in over two months. I took it very easy. I let my legs spin without resistance. And when I finished . . . it felt great.

So, as always, it comes back to consistency and patience. We’ve done that with our podcast and it has grown organically. We’ve recorded two podcasts a week. It felt attainable and right. We had no agenda other than to just do it.

A Slow Burn

I think mediating twice a day was too much in the beginning. Trying to convince myself that I need to workout twice a day right now is also too much. Or writing for 3 hours a day . . . all too much.

For me and change, the slow burn is always the way to avoid shock. Whether it’s mediation, writing, or workouts, I have to remember . . . more doesn’t always mean better.

There are nearly 1,000 posts on this blog and I didn’t write them all at once. Day by day, they slowly uncovered truths that kept me closer to my path. Writing was free, natural and fun. And of course, those are the most important parts on triathlon, too.

 


The Crushing Iron Podcast has 100 Five-Star reviews on iTunes and releases every Monday and Thursday. If you’re looking for coaching, a custom swim analysis or camps, please feel free to contact Coach Robbie: [email protected]

If you’re interested in receiving new blog posts, videos, podcasts, etc… please sign up for the C26 newsletter on the upper right portion of this page. Thanks for listening!

 

 

 

Inside the Mind of a Race Director – Part 3 – Steve Delmonte – Delmo Sports

By Mike Tarrolly – Crushing Iron Podcast

When you’re doing an Ironman, do you ever think about how much goes into closing the course to make sure you’re safe? It actually blows my mind to think about the logistics and planning that, can frankly, be overlooked. Well, Steve Delmonte of Delmo Sports doesn’t worry, he just gets things done, and on a recent podcast he took us behind the curtain.

For example, Delmo Sports is putting on a new All Women’s triathlon this year in Philadelphia and it took a ton of work just to convince the city it would be a good partnership, even though nothing else was going on that weekend. And I guess I get that because as much as we triathletes sit around and think triathlon is good business, I think cities take a ton of crap for shutting down their roads.

(Speaking of which, that always leads me to imagine I’m in my “old shoes” as an out of shape, non-triathlete so I can try to remember how I would have felt about sitting in my car for 20 minutes longer just so a bunch of people can run my roads in spandex. I can honestly see both sides of it, but the “old me” is definitely a grump-ass, so I typically side with the new me and feel like most people are on a hunt to bitch about something).

Steve is a straight shooter. We talked about pro triathletes and doping, on which he thinks they should let them do whatever they want. And on that note we contemplated the impossible dream of having someone as popular as Lance Armstrong as a household name in Ironman.

He also has a great perspective on what it means to be a triathlete. In an earlier interview he produced the phrase, “We’re all just playing triathlon” and it has become a staple quote in the Crushing Iron community. He talks about things like the danger in attaching “triathlete” to your identity and why it’s so important to be grateful on the course.

Coach Robbie and I joke about lobbying to make Steve the unofficial ambassador of triathlon, but it’s not far from the truth. We hope you enjoy the 131st episode of the Crushing Iron Podcast with Race Director, Steve Delmonte.


The Crushing Iron Podcast releases every Monday and Thursday. We have over 130 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.

We have limited availability on upcoming camps in Nashville, TN. Find out why dozens are raving about the great venues, friendship, and overall learning experience by clicking here to see dates and videos.

Having trouble with your swim? Get a fast and easy customized Swim Analysis from Coach Robbie.

Thank you for listening and visiting www.crushingiron.com

 

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.