Author: Crushing Iron

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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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Fitness Over Speed

Crushing Iron Podcast #376 – Fitness over Speed

Topics:

  • Podcasting future – We talk a little about Joe Rogan’s Spotify deal and what it may mean for the landscape.
  • Losers on Netflix – Coach Robbie suggests this series for those who have overcome failures.
  • The Heat is on . . . did you just get slower? – Don’t put too much stock in running or biking slow as the Spring turns to Summer.
  • Judging fitness in a vacuum – There are so many variables in a training plan and we need to look at fitness from a wide perspective.
  • General fitness vs. Performance Fitness – How to we differentiate between being in shape and ready to lay it down in a race?
  • It’s how your body handles stress – Training boils down to putting stress on your body and recovering. How well are you handling that load?
  • Do you recover well after intervals? – Can you bounce back during recovery segments between intervals?
  • Can you replicate intervals? – On the above topic… can you replicate the interval you just did or do you drop off? Needs for adjustments.
  • You can’t always chase a speed or a number – The variables are immense. Different routes, temperatures, wind, etc. Chase deep fitness.
  • We become our own reality of who we think we are – It’s important to understand that training stacks on top of each other and one workout does not define us, nor should we let it.
  • Your fastest days could be more about conditions – Many course records are set on perfect condition days. Flat course, no wind, perfect for the athlete’s strengths.
  • Creating fitness for Wisconsin or Florida? – Are you training for your specific race? We always recommend hill training, but a course like Wisconsin gives you many more body blows than something like Florida. It’s a different kind of resilience.
  • You hit it in training but not the race – Why are you not hitting your goals when the chips are down on race day?
  • Fitness is about ability to bounce back – Have you built reserves? Know how to tap into them?
  • Time running vs. distance – Running for an hour in perfect conditions could take you up to a mile further vs. running under a hot sun. We advocate running for time so you don’t force yourself into a deep fatigue.
  • Stress score points – Are you building enough stress over the course of a week to make the amount of stress you’ll lay out in a race seem manageable?
  • Tired legs and accumulated fatigue – Respect the fact that training mostly has you workout out on tired legs. Adjust your hopes and dreams accordingly.
  • Fatigue masks fitness – This should always be remembered. The idea of training is to work on tired legs and build strength and endurance. The taper is meant to recover on a deep level so you are ready to race. Don’t expect to hit race paces while deep in training.
  • What are you trying to build? – Are you trying to build a strong and resilient athlete? Or do you want to set a bunch of daily PRs?
  • What are you trying to become? – Is this a long-term process or are you always looking for a quick fix?
  • When you’re too tired to show off your engine – We talk a lot about building your chassis so it can handle the power of a strong engine. If your body and frame can’t handle the engine, you’ll likely wear down or get injured.
  • Expressing current fitness vs. Durability – Get away from the idea that you want to be totally rested and fresh so you can “crush” individual workouts. Think of long course training as a work in progress where you’re slowly building the durability you need for success.
  • Today is not the race, so what are you doing? A lot of us want to go out and “show our fitness” today so we can post a screen grab, but today is likely not race day. Use today as a way to get better down the road. Work on weaknesses and build long-term strength.
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The Return To Racing . . . And “Winning”

Crushing Iron Podcast #375

Topics:

  • How racing may look different this year 
  • You need to become self-sufficient at races
  • Being faster in transition – 
    • Walk the swim to transition path
    • Count and landmark your bike 
    • Towels aren’t just for kids
    • Helmet on bike shoes 
    • Walk the bike-in 
    • Keep it lean 
    • Leaving transition with ice 
    • Pick up your water bottle if you drop it  
    • In-race is not the time to wing it
  • What is winning?
  • Michael Jordan’s Last Dance Discussion
  • Winning is relative
  • Michael Phelps struggles 
  • The mental side of winning 
  • How much are you willing to sacrifice?
  • Sacrifice vs. Choice 39:50 
  • Can you be the best without being an ass?
  • Life changes in an instant 
  • Why aren’t you enjoying this? 
  • Motivation for winning
  • Prove something to yourself
  • Do you see yourself as success or failure?
  • Mind games athletes need to play
  • Virtual Medals and Podiums

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.

Looking for an awesome coach this season? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com 

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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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The Reason You’re Not Progressing in Triathlon

Crushing Iron Podcast #373

Do you understand the purpose behind your training blocks? Do you recognize progression even when your numbers don’t show it? Today, the physiology of getting stronger and faster and how it’s all baked into your training plan. How to balance intensity with volume, and how training blocks should seamlessly overlap along with the psychology of repeating the same workout and why it’s so good for your training.

Topics:

  • Chattanooga 70.3 and heat
  • Happy and Healthy Baseline
  • Base Phase and Build Phase
  • Addressing specific parts of a discipline
  • Specific Stimulus
  • How Running and Cycling Blocks should mesh together
  • Training Shouldn’t Start over each year
  • How most athletes stunt their development
  • Looking at your total athlete profile
  • Why Ironman over-books entries
  • It’s really fun to get faster
  • It’s not just about training more
  • Reality vs. Best interests of the athletes
  • Hot, cold, hilly, flat?
  • It’s all about where you start
  • The tight rope of racing vs. non-racing
  • Allocating Stress in training
  • When to lower volume and up intensity
  • Creative workouts may mean “random”
  • The psychology of repeating the same workouts
  • Athletes crave familiarity
  • Why you shouldn’t “always” see improvements
  • How to know if your legs are adapting
  • Applying appropriate load is the number one job
  • How to recognize your improvement when it’s not obvious
  • When you need a workout smoothie

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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The Catch-22 of Stress

Crushing Iron Podcast #372

Are you selling your ability short based on past experience? What if you detached from digital results that can contain you? Today, the stresses under the surface, plus, how to approach your return to the pool. Also, aligning your confidence with your potential the power of chipping away at goals. 

Topics:

  • Block training explained
  • How to get back into the pool
  • How to kill 2 birds with one stone in swimming
  • Swimming is upper body
  • You don’t have to be in shape before you go
  • Different types of athletes
  • Varying reasons for racing
  • Don’t let your mind say you can’t do something
  • When you open new doors
  • You don’t fast-forward through the training
  • The beauty of chiseling away
  • I’m so much better than I thought I was . . .
  • Sometimes you just have to see it
  • Are you faster than you think you are?
  • Detach from digital recaps that “define” you
  • Redefining your “why”
  • Why holding back can be stress
  • How we sneak in performance accomplishments
  • When confidence doesn’t align with the effort
  • The “Oh, I can do that” syndrome
  • “I’m just not good enough”
  • When we become comfortable in self-loathing

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

On today’s Crushing Iron Triathlon Podcast, we talk about why races are not expiration dates. This is 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” 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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Circa 2012 – Partial Interview with Mike (co-host of Crushing Iron Podcast) before his first Ironman

Note from Mike:

It’s funny to look back at my head space 10 months away from my first Ironman. I was 49 years old and had just started running earlier that year. I’m a little bit amazed to recognize a lot of little things that sort of became the foundational principles for what ended up being the Crushing Iron Podcast.

I signed up for Wisconsin with four other guys and Robbie would later become our coach. This is the first interview in what was planned to be a documentary made about the process. We still have hope it will come together, but a lot has changed.

Here’s what’s covered in this Interview Clip with Mike:

  • Trusting the process 
  • Predictions for his first Ironman
  • What’s the reason or cause for doing his Ironman?
  • How losing his close friend motivated him at the time

The full interview is about 13 minutes and in the C26 Online Hub. Click here for details.

  • How and why he got into Ironman
  • The memory of when he first signed up for Ironman Wisconsin
  • How he used sports to give him an edge in training
  • What he hoped to get from Ironman training
  • How he got involved with the other 4 guys he trained with 
  • Importance of training with others 
  • Was he scared about Ironman?
  • Trusting the process 
  • Predictions for his first Ironman
  • What’s the reason or cause for doing his Ironman?
  • How losing his close friend motivated him at the time
  • Gratitude . . . 

For more information on C26 Triathlon Coaching, Camps, and Community, please visit C26Triathlon.com

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I Still Suck at Recovery

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

I’ve done 7 Ironman’s in 7 years and I have yet to truly get a handle on the importance of recovery. 

Sure, I’ll take naps and over-sleep and skip workouts, but the real problem comes back to one nuance: I don’t know how to pull back the reigns.

THE BIGGEST CHALLENGE

The biggest challenge with a recovery day or week is: we can tend to feel fresh and strong. “Oh, Mike, but how is that a problem?” For me it boils down to…. “Hmm, could probably push this a little harder or longer and catch up on some fitness I gained when I skipped January.” 

Yes, that’s the thought process and I believe it may be our biggest challenge in training. 

JUST DO IT

We grow up with this “crush it” or “just do it” mentality and those habits are hard to break. We always strive to get better, but how can taking it easy make us stronger? Maybe it makes sense to term things “sleep workouts” instead of “recovery workouts.”

SLEEP WORKOUTS 

We all know these things innately, but it’s good to be reminded. When we sleep well, we give the body rest and ability to rebuild, ie… recover from the day before. So, that is what I’m suggesting. Go sleep your way through a workout. Make it embarrassingly lame. 

I also think about the concept of “training to heal” a lot. We all know that boundary and it’s especially valuable in recovery workouts. Get in the mindset of “this feels like I’m doing nothing.”

THE CATCH UP GAME

Twice this past week I played the “catch up game.”

For one, I haven’t been running much because of plantar fasciitis, but decided it was time to push the envelope. This is always a slippery slope, but in the moment it felt right. 

So, despite the flack I catch for roller blading, I upped the ante with three straight days of hour-plus skates followed by a short 20-30 minute run. My own experience tells me blading is about half the effort of running, so in this example I essentially ran 8-9 miles a day three days in a row. 

Now, the caveat is in the less pounding nature and honestly it felt good at the time. Until day 3. 

I actually felt okay until the last mile of that day 3 run. That’s when it hit me like a brick. The sun, the heat, the fatigue. That sort of deep experience that tells you, it’s time to stop despite all your desires. 

I did my best with a solid recovery meal, then went straight for an exhaustion nap. I woke up with this, “why am I doing this to myself” feeling.

“SEIZE THE DAY” IN MODERATION

That was Sunday, so Monday, despite not riding much at all lately, I decided it would be a good idea to take my bike outside for the first time of the year. I was a little fatigued, but Carpe Diem! 

I honestly felt pretty great. The blading is a perfect cross-train for cycling, but that is also the problem! Suddenly I thought it was a good idea to blast my quads for four straight days out of nowhere. It crossed my mind to ride for a couple hours, but I settled for one. It didn’t seem like I was pushing too hard, but a subsequent nap and post-exhaustion feeling proved I was indeed out of my zone. 

That was Monday and this entire week has been a bit of a shit-show. Low energy, low desire, low everything. 

“STOP SHORT”

But now it’s Thursday (after a couple rest days) and I’m feeling good. And guess what I am fighting the urge to do?

You guessed it, I’m back and ready to rock this thing!

It’s crazy to me but makes sense because it’s that natural tendency we have as humans. One or two cookies is probably fine, but three is too much. It’s a constant struggle to appreciate that your body is willing to bend, and certainly recover if you break it, but life is so much easier and more rewarding if we just respect the limits and realize (in the immortal words of Frank Costansa) it’s okay if we just stop short. 

On that note, I think I’ll go mow half my lawn.

For more information on C26 Coaching, Camps, and Community, please visit C26Triathlon.com.