Mike Tarrolly – Co-host of the Crushing Iron podcast
After three 6.5 mile loops I was about ready to cash it in, but decided to grab my GoPro and document one more for those who might be curious to see what it looked like. Rain for the entire day left much of the downhills were unrunnable but I still had a blast with the total elevation gain of 5,000 feet.
I typically use Run Camp to ignite the training fire and this year did not disappoint. I was out there alone and battling through the elements, which is kinda how I like it. My goal was around 6 hours but I came in around 6:40. This was one of those days where time goals flew out the window, but all I kept thinking about is how this kind of day can maybe help me be a little tougher at the end of Ironman.
I’m writing this a week later and I was shocked by how strong I felt a couple days later. There is really something about hills and doing hard things that involve strength more than endurance.
I was pretty delirious and felt a little bit like I was on anesthesia out there, so forgive me lunacy that occasionally comes from my brain. There are a couple of “s-bombs” but nothing too bad.
Mike Tarrolly – Co-Host of the Crushing Iron Podcast
Sometimes it’s the little things that count the most when it comes to training. So, these are a few things I shared with my athletes in the weekly email. I have been focused what I can control and these are a great way to stay in check.
1. Pay attention to your pacing. Understanding your Zones and being able to execute, is the secret sauce in triathlon. Don’t go out too fast. Patience is the hardest, but the most important part. You have to save something for the second half of your workout or race.
2. Do your body work. I spent a ton of time rolling and stretching before and during this weekend at our Stage Race for run camp. It made a major difference. Do a little stretching or yoga before bed. It’s amazing how much easier it made moving around in the morning.
3. Own where you’re at. We all want to be faster, but we can’t just get there by making a wish. Think about getting faster as “being stronger” and able to hold paces longer. It’s not how fast you go, but how little you slow down.
4. Mind/Body Connection. I have a trick I like you use called “one more.” It could be one more lap in the pool. One more interval on the bike. One more aid station. One more run segment, etc. Take a deep breath and say, “okay, just one more.” Then repeat and build that ability so that you can perform this process in a race.
5. Put it off. Distraction is one of the hardest things in life. They are everywhere. From chips and cookies and booze to doom or pleasure scrolling, etc… Distractions are energy saps and ultimately steamroll our missions. Just like the above. Take a deep breath and ask, do I really need this distraction now, or can I build positive momentum somewhere else?
Mike Tarrolly – Co-host of the Crushing Iron Podcast
I’ve been “into” cold plunging for years, but it was always really hard to actually follow through with the actual act of getting in the water. This year, after moving to the lake, buying a sauna and a cold plunge tank––I was secretly afraid I wouldn’t use them much. But, as with most things that get traction, I started slow.
After Ironman Wisconsin in September I kept getting in the lake. Swimming a little when it was 60, but doing simple 5-10 minute “plunges” as it got into the 40’s. It was never “easy” but the desire to keep going really grabbed ahold of me.
There were days when I kept putting it off and somehow rallied to plunge in the darkness. It’s noticeably colder when you plunge without the sun, but even that became moderately addicting.
How To Work Your Way Into A Plunging Habit
What started in the high 50’s has become oddly comfortable in the mid to low 30s, especially if the sun is out like it was today. But, like most things it’s much harder until you actually get in the right clothes and take steps toward the water. The “thinking process” before the plunge is never easy.
I think anything like this is hard if you start with the extreme. If you don’t have a lake or a plunge tank, I would recommend filling the bathtub up with cold water from the spout. Get in for a short time after a workout. Try to stay longer each time and do that for a week.
Then, start adding a little ice to the mix. Maybe one bag for a week, two the next, etc . . .
We used to plunge at our Run Camps and I would never go in above my waist. After building into it and staying with it, it’s easy to submerge to my neck.
How I Think Plunging Makes Me A Better Athlete
Endurance sports is really a mental game and plunging has made me not only more resilient, but more in tune with my body. One of the things I like to work at is reversing the shiver.
Some days the water just feels colder than others and when it does, I will start to shiver fairly quickly. Whenever that happens, I focus completely on my breath and trying to calm the shiver. It’s a mind/body connection that I feel translates into something similar like letting go of pain during a race.
This year at Run Camp I ran a 5k, 10k, 1/2 marathon, and full marathon on consecutive days. All on a long training run of about 7 miles. I certainly wasn’t trained for the distance, but I felt really good about how I managed the pain. And, to be honest, there was far less pain in general.
Is It Inflammation, Or Is It Something Else?
The go-to reasoning behind plunges is that it reduces inflammation. I’m guessing that’s probably true, and when it’s paired with the sauna you get the constriction along with the opening of blood flow, which seems like it would help circulation and healing in general.
But for me, the plunge is more about “getting through” it and teaching your body and mind to lay off the panic button so much. Cold water can “hurt” after a while, but that’s an opportunity to transform the pain into pleasure . . . if you stay calm. It’s fascinating and reminds me of yoga.
When you get into certain poses in yoga, they tell you to breathe into it. “Stay there and be with the body.” That reminds me of holding on longer in the cold water. Just breathe. Be with your breath. Calm your mind and your body.
How can these principles not translate on a run at the end of your race?
Here are some highlights from our C26 Run Camp in Tennessee. This camp is always a favorite because we park the car and don’t leave for four straight days. The perfect escape from the stress of daily life.
We either did the C26 Ultra Challenge, which was a 5k, 10k, 1/2 marathon and full marathon, or half of that combination on successive days. The longer “stage race” completed around 50 miles of running/hiking and 10,000 feet of elevation. The day of the marathon it poured, which made the 5,000 foot course daunting.
We cater in tons of food, have ample time for relaxation in Normatec boots, and take a daily plunge in the creek together where this year the water was a manageable 50 degrees.
The setting is perfect for a great weekend getaway. For more information on C26 Camps, please visit C26 Triathlon.
Video: Shot, produced and edited by Mike Tarrolly – [email protected]
By Mike Tarrolly, Co-host of the Crushing Iron Podcast
An athlete I coach, Bill, left a training peaks comment the other day about how he went out for an easy run with a guy much younger and faster. Bill just finished Ironman Wisconsin and he was planning on something easy. But this kid is training for a half marathon and his easy pace was 7:50 miles.
It would have been easy for Bill to cash it in, but he hung around and told me, “It must be nice to be young . . . it felt really good to be able to keep up!”
That got me thinking. It’s really easy to get caught in an Ironman “safe space.” Seems like that’s the way of the world and I know for a fact that it creeps into me as both an athlete and a coach.
I remember back when I started triathlon. I used to try and run with runners, bike with cyclists, and swim with swimmers as much as I could. But over time I drifted into my own world and got soft in the process. It’s easy to “think” you’re going hard and even easier to stop when no one is looking.
We always talk about how athletes usually go too easy on their hard days and too hard on their easy days. That usually ends up in the gray area where there isn’t a whole lot of benefit.
Why do we do this?
Because, even though no one is usually watching, we “think” they are because we post on Strava or other social media. We don’t feel comfortable putting slow paces up, and we definitely don’t want to put a failed workout to the world.
Personally, I have been spending a lot of time walk/running since Ironman. It feels good and doesn’t shell me too much. But after Bill told me that, I went out for a straight run with a negative split mentality.
I cruised for a while, then decided to make it hurt a little. I went deep inside, which is a place I haven’t often gone the last few years in training.
I don’t want to say it all clicked, but something did. I realized that I have to go harder if I want to be faster. I can keep telling myself that I will execute the perfect pace in Ironman, but we all need a little head room to cover our asses.
Back in the day I used to cruise around 8:30/mile, but this year I was more in the 9:30 range. Why on fucking earth do I think that is going to give me a better Ironman run? It won’t.
We need to test ourselves more often. Cruising along at the same effort all season will not get you to your Tri Calc expectations. The only way to get there is work harder and bust out of the safe space you’ve created.
Here’s the C26 Team Video from Ironman Wisconsin 2023. We are lucky to have such an incredible roster of athletes AND people. I’ve heard tons of stories from other tri clubs about how cool and supportive C26 athletes and family members are at Ironman races, and it was on full display in Madison.
Lifelong friends continue to be made before our eyes, and I know I speak for Robbie when I say we are incredibly grateful . . . and frankly, blown away.
This podcast started in my bedroom office with no intention, but here we are: 2nd Place in the full, and 3rd place in the 70.3 North American Ironman Tri Club Championships. Not to mention 3 podiums, and 3 World Qualifiers from our Ironman Wisconsin Camp this summer.
If you’ve been considering joining the team, now is a great time. We continue to add more and more events to bring people closer together in a sport that has a tendency to isolate.
Thanks to everyone who raced, supported, and cheered each other on. We’re all better because of you.
(P.S. I tried to get everyone in here, but it’s a little harder when I’m racing).
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
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 – 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.
One final strategy session with Robbie
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
Decent swim for an adult onset swimmer
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.
Kate willing me up Timber Lane
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.
Emily cruising along with support from Kate
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.
Welcome to the second loop, sucker
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.
If you stopped and helped me with the flat, or have thoughts on the race, please email me at [email protected]
Here’s mom giving Parker some pre-race tips before his 9th place overall finish
