If you told two us when we started the Crushing Iron Triathlon podcast that we’d have someone like Mike Reilly, “The Voice of Ironman” want to hang out with us for an hour, we would have probably laughed. But, then again, we have really believed in what we’re doing and the mission, so it’s more proof of Ironman’s motto, “Anything is Possible.”
Mike Reilly needs no introduction to triathletes and today we had the pleasure of learning what Ironman means to him. He told moving stories, funny anecdotes, and took us on a humble journey of how it feels to be an inspiration to so many athletes.
He’s uttered the phrase “You Are an Ironman” hundreds of thousands of times and shares what those special, life-changing words mean to him. He also shares his positive perspective on what we’re all going through and the unwritten rule he has with IRONMAN.
Mike’s self-published book, “Finding My Voice,” is available at www.MikeReilly.net.
Some of the topics we covered in the interview:
How many days is he on the road
The unwritten rule between him and Ironman
His emotions on the finish line . . .
What it’s like when he steps on the red carpet near midnight
His awesome story about Frank Farrar
3 Young Girls at the Finish Line that Cried
Will he back at the first return Ironman?
Will He Tell Us His favorite Ironman?
Where would he like to see another Ironman?
His morning before the race routine
His philosophy on race day morning
Crazy weather scenario at Ironman Wisconsin
His Race Wisdom . . .
Why he wrote and self-published his book
What he thinks of when you says “You are an Ironman”
His perspective on how some positives may come out of the pandemic
Coping, staying fit, working out and the stress relief
It’s a new game every morning
What IRONMAN means to him
Thank you for listening. Please subscribe and listen to the podcast on iTunes
For more information on our Coaching, Camps and Community, visit us at www.C26Triathlon.com
By Mike Tarrolly, co-host of the Crushing Iron Podcast
Mike from the Crushing Iron Podcast riffs on “How Yoga and Triathlon Work Together”
Yoga is a hot topic for me, but I think of it as an informal addition to my daily routines. Ie… I don’t typically carve out an hour and a half for classes. It’s something I drop into throughout the day. 5 minutes here or there.
I’m currently back in a pretty good streak and I also talk about how I think it has an impact on my plantar fasciitis.
This was the question from Facebook Group that generated this video: What are your views on yoga + triathlon- how they intersect and if one compliment or take away from the other?Do you take time to continue yoga when Ironman training? What’s your favorite pose? What have you learned from yoga that applies to triathlon?
Here are some of the things I get into:
– General thoughts on how Triathlon and Yoga intersect in general and throughout training. – He started triathlon in his late 40’s and he believes yoga eases the grind of triathlon and the repetitive motions. – Strength poses and a stronger run stride base – Warrior 1, 2, 3 – Balance, limberness, and general strength. – Plantar Fasciitus and how he’s dealing with it. – Favoring our dominant side. – Spinning into stillness… like a top … – It’s YOUR practice, not a competition – How he believes it can be a bit of a substitute for running – Go slow…. ease into it… – Poses…. Waking up the body… strong core and legs….
For more information on our Coaching, Camps, and Communities, visit C26Triathlon.com
By Mike Tarrolly, Co-Host of the Crushing Iron Podcast
I just broke rule number one from the Crushing Iron Podcast. Seems odd since I’ve probably heard and said it 100s of times, but what’s life without breaking a few rules?
This year is off to a rough start and I haven’t done a whole lot of “triathloning.” And outside of Run Camp, I probably haven’t run more than 5 times. The longest was about an hour.
Somehow I just talked myself into a walk/run that lasted 1:43. How does this happen?
RULE #1 – Err on the Side of Caution
The weather was perfect and I cinched my hydration belt tight around the top of my waistband. I felt good and ready to roll out a few miles. The mistake I made was pulling up my shirt and looking in the mirror. That’s when I saw it . . . a cute little roll of flesh, softly draping over my belt.
Years ago I wrote a post called “Picture is worth dozens of pounds” and it is the epicenter of how I wound up in triathlon. We’ve all been there. That moment of truth when we think, “I’m gonna go out there and get in shape right now!” All those pesky pounds and revolting lung tissues will learn the hard way. I’m not playing around this time!
As jacked as I was to restore my fitness to Ironman level in one day, I did err to caution with the style of run/walk. Three minutes running, one minute walking. I played the whole thing by ear and the recovery cycle was quite intriguing.
Truth is, it wasn’t that difficult and the result gave me confidence that, despite my slacking, I could probably run a decent half marathon right now. A good reminder for that general paranoia we have about “losing fitness.”
RULE #2: Be Consistent
Yeah, I broke this one, too.
There has been nothing consistent about my training since my father went into hospice care in late November. Consistency is tough, especially when life gets in the way, but any win is a step in the right direction.
Thank goodness for my mom.
Mom was in town last week and she gave me a large dose of consistency. We cleaned, organized and polished this house into a good old fashioned home. She gave me a list of things on her way out the door, and the minute she left . . . I was back to being good ole’ Mike.
Well, not totally, but with all this crazy going on it’s a struggle.
This run gave me hope. It felt great to be out there and good at the end. Now it’s just a matter of stringing some things together and trusting the process.
RULE #3: Be Patient
If you think about it, patience is the balance in our lives. Worthwhile things don’t happen overnight and trying to force our lives into a box creates an anxiety loop.
I’m still about 90% sure I’ll tackle a Full Ironman this year, but haven’t quite found the juice. I’m trusting it will appear like one of these lemons I’m squeezing into hot water for my immune system.
And this whole quarantine thing might be the ultimate test of patience. So many things just waiting to happen, but the uncertainty weighs like a rain cloud.
This period of slow-down has actually been good for me. I’m just staying in the moment as much as I can and working on little things. It’s actually quite nice when the world slows down for you.
Rule #4 – Keep Learning
This is the rule I followed the most today. I still contend that writing things down is the best way to learn and grow in this sport. Remembering what you already know goes a long ways.
With that said, here are:
7 Things I learned (or remembered) from today’s run:
The Importance of exhaling – How quickly we forget the importance of breathing OUT. That goes for swim and bike as well. I’m a well-known-non-scientist, but for me, I just feel like a lot of our inflammation and lactic acid build up happens because we are tense and don’t exhale. I especially focused on this while walking and there was a crazy since of small recovery before each run segment. Like a lot of things, good exhaling is a habit.
Slow is Slow – There’s this thing called a “gray zone” and in my experience, most triathletes live there. It’s that pace we think is easy, but just creeps into Zone 3. It’s the, “I felt great today, I’m sure I can hold it after 56 or 112 miles on the bike.” Wrong! Today I truly ran slow and I think that’s the reason I actually didn’t feel that bad.
People Still Aren’t Looking at me on the greenway – This is an emotional thing for me. I wish people would realize this is a time to embrace humanity, not ignore them like they are the walking plague. I literally watched a woman reach out, grab her teenage daughter’s arm and yank her away as I ran past them. Don’t let this thing drive us to insanity!
Heal Cups may be helping my plantar fasciitis – This is TOTALLY an old man’s thing. My buddy’s dad always used to tell us heal cups were the solution to foot pain and take us down to the old pharmacy and hook us up. We always thought they were dumb but now I’m seeing his point. My left heal has been bothering me, which is one reason I’ve been inconsistent, but I think they are helping. Edit: The pain was certainly not any worse, which I’m taking as a good sign after such a long run.
Negative splits are negative splits – This is my training motto. The negative split is all about finishing strong and I believe it’s a good habit to build. On a day when I ran for 40 minutes longer than I have in months, I tried to keep way under control on the way out. I did the same thing on the way back and negative split the second half by 30 seconds. That’s about 4 seconds per mile faster and a huge win in my book.
Operation Hamstring must start in earnest – Will he ever stop talking about his f&*king hamstrings? I know, it’s annoying. Are they weak or are they tight? I am leaning toward tight and I really have to take this seriously. Yoga has worked wonders for me in the past, but I also think it could be sleeping on my stomach (this after talking with a body mechanic). There’s just no reason I should feel like I do in the morning. Hunching over like an old man with tight hammies. But then again, I am an old man, so maybe I should just live with it.
No chance in hell – I am not “accepting age” as I get older. For me it’s about throwing your hat in the ring over and over. Doing hard stuff that keeps you young. If I do something today that is hard, there is no reason I shouldn’t be able to do something tomorrow that is similar. That one day at a time approach is my other mantra. In fact, I believe this to the core. You know how some days you just feel great? Well, if that was just yesterday, why can’t it be tomorrow, too? Sometimes I feel 20 years old. That’s the feeling I go for, until 30 is the best I have . . . and I hope it’s a long ass time before I feel like I’m in my fifties.
For more articles like this, bonus podcasts, triathlete conference Q&A’s, coaching articles, and tons of instructional videos, please check out the C26 Online Hub Preview. We currently have a “pay what you want” program through September 30, 2020. Thanks for supporting the Crushing Iron Podcast.
Here are some great ideas from C26 Athlete, Jennifer, for staying busy at home and doing body work that will pay off big time down the road. If you have more time on your hands, dive in and be in better shape when you turn things up as race season returns.
For more information on our Coaching, Camps and Community, please visit our website at C26 Triathlon.
Jessica Jacobs is a C26 Coach, currently living in Germany. After serving in the military, she raced successfully for seven years winning 4 x Ironman titles, 3 x 70.3 titles. She was also crowned the National Duathlon Champion in 2009 just before winning the Birmingham Marathon in 2010. At last year’s Ironman Wisconsin she joined Mike and Robbie for a special #300 Crushing Iron Podcast (embedded below). For more information on Jessica and her coaching, please visit the C26 Triathlon Coaching Page.
What two or three books would you recommend ……. it doesn’t have to be triathlon related, but may have helped you with motivation/balance or to get through a tough time… create a new approach to the sport.
Ok: 2 best best best books! a.) Last Days of Summer by Steve Kluger (novel taking place in the 1940s Brooklyn, the bulk of the novel consists of letters written between fictional NY Giants third baseman Charlie Banks and Jewish 12 yo, Joey Margolis.)b.) The Heart of a Soldier: A True Love Story of Love, War, and Sacrifice (written by one of my best friends – story uncovers Kate’s journey from friend, wife, Solider, wife of a Soldier and ultimately losing her husband in Iraq.)
What is the one thing (other than a bike or power meter) you purchased that you use and benefit from all the time? Name a specific brand and where you got it so others can share in your love.
Honestly – my Air Pods – love these things! The Bluetooth technology is amazing and gives me a chance to run with my podcasts or music with my iphone tucked into my sports bra! As a mom, I don’t get a lot of time to myself, so listening to podcasts while I run is like killing two birds with one stone!
Additionally, listening to podcasts versus music while I run has FORCED me to slow down! I was one of those “grey zone” runners that was pushing the pace WAY TOO HARD and listening to podcasts helps tremendously from going to fast!
Headlamp: I use it to run in the dark either in the early morning on the trails or later at night – love love love running in the dark – it’s my “quiet time” and the head lamp I use stay on perfectly and charges easily. ONLight 710 for $39.95
What is a specific “failure” or “apparent failure” in a race or training that set you up for future success? Or what was a turning point in your triathlon career that changed how you approached the sport/lifestyle?
CONTROL THE CONTROLLABLES. Once I got that concept-driven home into my head it released so much pressure off me. All I can control is myself. I can only control how I race my race, how I take care of my body, how I approach (mentally and emotionally) mishaps in a race.
I would find myself getting caught up in the “what if she does this, what if this happens, what if I don’t get on this person’s feet, etc, etc that before the gun even went off, I had already found myself self-sabotaging my own race.
The other wonderful “aha” moment I still, to this day MUST remind myself of is this…now, listen closely because MANY don’t realize this little secret…NO ONE CARES…seriously – no one gives a flying “eff” how you do…seriously, 90% of people are more concerned with themselves and the 10% that are overly concerned with how you did, did you “win”, why didn’t you do better….well, those ppl are losers and you don’t need them in your life.
I found myself putting A LOT of pressure on myself thinking that I needed to perform for others or they wouldn’t like me or think I was good enough to be a pro or whatever and I literally walked away from the sport once those negative thoughts and emotions engulfed me.
Today – I barely tell anyone what I’m doing because I only train for me – I love the process of training and the racing is a simple by-product of all the hard work you put in. I will go do races without telling many because I really don’t want to revisit those demons of pressure I put on myself. I’m in a very good place now, where I enjoy training more than racing and honestly if I never race again, but get to enjoy the daily journey of training, well – I am fine with that!
If you could make an Instagram post you knew would be seen and shared by millions, what would it say? It doesn’t have to be your quote, just something you love and think would make a difference.
“Be the type of person your dog thinks you are”
What is the best or most worthwhile investment you’ve made in triathlon. (this could be financially, time, or energy investments).
Getting a coach you trust, can be honest with and will LISTEN to you but still push you mentally, emotionally and physically or hold you back when you need to pull tight on the reigns.
What is an unusual or absurd habit or superstition you have that relates to training or racing?
I LOVE LOVE LOVE petting a dog before starting a race…it gives me good vibes and calms my nerves. Reminds me what’s important and that dogs don’t care if you win or lose or how you do – they just want love and food!
In the last 5 years, what is the behavior, habit or new belief that has most changed how you train?
Less is more. I had to come to terms with 3 things:
I’m no longer a professional, therefore DO NOT NEED to train 25-30 hours a week nor can do the intensity I once did
I can’t do the intensity I once did because I’m older and don’t have the volume to do said work
I’m a full-time coach now and have 2 children and a military husband (which means I do most of the parenting and work around the house) – my stressors are different, my limits have changes and frankly so have my aspirations. Chilling out and enjoying training for the sake of good mental and physical health is what is MOST important to me over any outside goals.
What advice would you give a friend your age who is just getting into triathlon? What advice should they ignore?
HAVE FUN!!! Enjoy the process and watching your body and evolve! Ignore all the noise! There is a lot of “experts” out there that will tell you contradictory advice regarding how to train, what to train with, what to eat, how much of this and that you need to use, blah, blah, blah – at the end of the day…this is a HOBBY!!!
Don’t turn this into a stressor or another job! That’s negating the entire purpose you got into the sport! Plus, it’s expensive and can be very intimidating, so do not think you need all these outlandish products and training tools all at once!
What are bad recommendations for training that you hear a lot?
Where do I start? Ummm….I hear a lot of bad advice regarding swimming and running and diet. So, I’ll give you three bad examples from each:
Swimming: Bad advice – you HAVE TO SWIM 5, 6, 7K at a time to get better and you shouldn’t use toys….ok, so, what do I recommend – less yards per session, but get in the water more frequently! Touch that water more, but make the sessions shorter so the technique is solid and get out once the form begins diminishing! Why practice crap form? USE A PULL BOUY!!!!! A PULL BOUY IS YOUR FRIEND!!!
Running: Bad advice: you gotta run fast to get fast. Well – sure, if you’re ready for it, but many don’t have the strength, stamina, recovery, etc to endure the speed, you’ll only end up getting injured! Also – no you do not need to do track workouts…those will likely injure you and frankly, running on a track creates a lot of wear and tear that we don’t need to attempt to absorb!
Diet: FOLLOWING ANY DIET THAT TELLS YOU TO ELIMINATE A CERTAIN FOOD Group…I can not emphasize enough on how much I hate hearing about this latest fad diet and that – eat foods that are good for you, drink a lot of water and enjoy that ice cream once in a while – life is too short!
In the last 5 years how have you changed your approach to nutrition? What are some specific benefits you’ve found?
Well – now that I’m into my 40s I’ve noticed I enjoy different foods more than I ever have – veggies, salads, fruits, and lean proteins really encompass a large part of my diet – BUT, having two kids and needing my energy, yes, I have embraced coffee as well – at least 2 cups a day is definitely needed! 🙂
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When you feel overwhelmed, unmotivated or distracted what kind of things do you do to get back in the game and re-center/focus? If helpful, what questions do you ask?
I’ll watch a video of a trail running youtube documentary or something like that to get my blood going and excited. I’ll remind myself to NOT LOOK AT THE FORREST (the entire workout) but just the first 10-15 min…let the body COME TO YOU – by the time that all happens, I’m in a much better headspace and I’ve turned a mental corner. I always say to my daughter, you will likely never finish a workout saying, “yeah – I wish I hadn’t done that!”
Of swim, bike, run, what is your toughest sport and what kind of things have you found helpful to improve?
Hands down – the swim has been my Achilles heel. It was the sport I didn’t learn properly till I was 28 years old and as a natural runner, I would try to “muscle” my way thru the water, ultimately fighting and punching the shit out of it, instead of allowing the water to “hold me” and work with me.
Getting someone to really look at you at ALL ANGLES and give you 1-2 things to focus on for 4-6 weeks and then re-visit your form and readjust the next issues is likely the best approach. Add to that making your sessions purposeful and not just “garbage yards” and making yourself mentally present through the session is key.
Oftentimes I’ll see people swimming and just going thru the motions – to become a better swimmer you have to mentally concentrate on 1-2 aspects of your body, your stroke, you finish, your position, etc at a time – once you turn off your brain, that’s when things begin to unravel. You should get out of the water not only physically fatigued but mentally fatigued as well.
What is your “why” when it comes to triathlon and how do you keep it present in your mind?
My “why” is my happy place…I’m a much happier and stable person when I get in my ME time – and my best ME time is when I’m swimming, biking or running. I have never found a better outlet than movement…shopping doesn’t do it for me, getting my hair or nails done, drinking wine or eating….they are all nice things to do AFTER I’ve worked out but, my happy place is moving. Always has been and likely always will be!
I know if I don’t get in that time, I’ll be an anxious and aggravated person to be around. I know myself – I’ve always been this way – when I was little I ran around the house 10 times (outside) to get my energy out – we didn’t come home till it was dark – biking for hours a day was a norm and playing was better than sitting around watching TV.
I’m eternally grateful for how I was raised and that I was raised without cable TV, that we lived out in the “boring” country and thank GOD there wasn’t the internet to distract us! My parents wouldn’t even think about buying us Nintendo when it came out…first of all, $100 was like a $1000 back then and “it will rut your brain” – those hidden blessings are what made me into the athlete I am today!
Jessica Jacobs joins Mike and Robbie for Crushing Iron Podcast #300.
For more information on Jessica Jacobs and her coaching, please visit the C26 Triathlon Coaching Page.
There is a full, over an hour long, interview with Jessica from 3/31/20 available in our online membership hub. We currently have a “pay what you want” available through September 30th. For more information on the C26 Online Hub, click here for a preview.
Community is HUGE right now and we are having weekly Zoom Conference calls with C26 Athletes to answer questions, make decisions, and frankly, see friendly faces.
The entire call was about an hour, but here is a taste of how we are communicating with our team. It’s available in our online Hub which currently offers a “pay as you want” membership through September, 30.
Questions addressed in this clip: – How to handle unknown layoffs – base phase, etc. – Sleeping better – Swimming thoughts when you can’t get to a pool – What if they move a race close to another one I have scheduled?
——————————– C26 Triathlon is Coaching, Camps and Community. Learn more at C26Triathlon.com. Check into our “pay what you want” offer for all of this bonus material in our ONLINE HUB, located on our website.
Interview by Mike Tarrolly, Co-Host of the Crushing Iron Podcast.
Phil and I have a lot in common. We’re in the same age group, we love baseball, and we both lost our father recently. We also have the same favorite book! In today’s interview we go into all of that, plus take a dive into his swim to look at how he’s gotten past battles with anxiety and panic.
We also cover these topics: * The most worthwhile “investment” he’s made in triathlon * How his nutrition focus has changed * His fascination with extreme endurance * The mental challenge of being in a groove then injuring an ankle * The difference between tired and exhausted * How his “why” has changed * Peaky Blinders * A great story about his dad as it relates to Google Earth * How his new blog (www.PhilJonesTriathlon.com) has helped his training and attitude
The full interview is located in the C26 Online Hub. The Hub is our online membership area that’s loaded with instructional videos on swim bike run, bonus podcasts, athlete features and interviews, Athlete Conference Q&A’s, and more! For a preview of the Online Hub, click here.
By Mike Tarrolly, Co-Host of the Crushing Iron Podcast
I just posted an article called in the C26 Online Hub. Here’s the first 3 Things with an intro:
“10 Things I’m Doing During the Pandemic”
I just dropped my car at the mechanic and decided to walk home in the rain. About a mile in, a guy was moving toward me on the same side of the road. I gathered my thoughts and decided to stay the course. As we closed in, he veered toward the other side of the road with solid social distancing protocol. I silently applauded and produced a smile to say hello. He never even looked at me.
Don’t be that guy.
What we need now is strong, positive, and optimistic people. The worst thing to do is cower in our phones and get swept up by illusion of things we can’t see with our own eyes.I’ve been at work on building curb appeal for my home, so I haven’t been much for traditional swim, bike, run, but I’m doing a lot of stuff I think will benefit my overall health and peace of mind. Below are 3 of a list of 10 things I have chosen to focus on (or not focus on) in a time of so many unknowns.
NOT WATCHING NEWS
Many of you know from the podcast that I used to work in the news business. I spent around 15 years as the marketing director for two separate ABC stations.
Most of it was pain and lies.I know that may sound harsh, but I can honestly say I haven’t purposely watched news since I left the business 5 years ago. Occasionally it comes on after something I’m watching and it sears my brain with negativity.
The thing you have to understand about news is: it’s all about ratings. If certain stories spike ratings, they double down. With something like a pandemic, that becomes the entire focus. The more bad new information, the better.
They pollute us over and over by pulling only the most shocking information available and use terms like this “may” be or this “could” or this “allegedly” may be one of the worst things ever.
If there happens to be good information to report, they will bury it deep in the story with little inflection. It’s all about “upping the ante” of shock and awe.
As a side note, I think we (including me) have the tendency to do it ourselves on social “media.” There is a natural “pull” for us to be reporters and “break stories” by posting them on our timelines in front of people we love. Please think before you post.
DRINKING HOT LEMON JUICE
Look, I don’t claim to be an expert on bio chemistry, I just feel like I have a good connection with my body. There is a lot of information out there about how alkalizing foods help your immune system. Aside from being tart and seemingly acidic, lemons are at the top of the list.
Again, I can’t sight science here, but I know what it does for my body. One of the main reasons I use lemon juice is because I drink a lot of coffee and I know it throws me out of whack. I just have an addictive nature, so I try to balance my miscues. And there is no question drinking a lot of hot lemon water takes the edge off chronic inflammation. To me, that’s good enough proof that it works, and it’s loaded with natural Vitamin C. Lemons have also been shown to alleviate stress and fight viral infections, so there’s that.
Just heat up some water, cut a lemon in half, squeeze one half into the water. Sip. Do this a couple times a day and before bed.
PUSH UPS/PULL UPS/HANGING
At a pool session for one of our C26 Camps, I was talking to a woman who used to swim at the Olympics level. (Yes, the real Olympics like the one that just got pushed back a year). She told me point blank that push-ups are the most underrated thing you can do for swimming.
She didn’t have to convince me. Push ups are a steady part of my routine. They are great for your lats, core, and overall upper body strength. Balance is also a benefit.My thing with push ups isn’t really a “routine,” they just sort of happen. If you’re walking around the house trying to figure out what to do next, drop and give yourself 20.
For the rest of the article, log into the C26 Online Hub. If you’re not a member we have a limited time “Pay What You Want” for 6 months going on. Click here for a preview or to join the C26 Online Hub. (Or copy and paste this link) https://c26triathlon.com/online-hub-preview/
For more information on our Coaching, Camps and Community, please check out C26Triathlon.com.
C26 Triathlon has always been big on the mind/body connection and showing yourself grace in training and life. Today we look at what it takes to combine the physical and mental aspects of triathlon with a spiritual approach. This is about having faith in the process, giving right effort, paying attention, staying focused and learning through experience to gain wisdom. In today’s podcast we open up with our flaws and bounce things back and forth within the following outline of: Faith, Effort, Mindfulness, Focus, and Wisdom.
Faith – When most people talk about faith, it’s tends to be of a blind faith in something. But in this case, he referred to it as “buy in.” As in, actually “knowing.” If, for example, a friend tells you something that is right several times, you have strong faith in that friend’s advice. In the case of training, it means faith in your plan and your direction. Faith here is an open mind and a heart filled with trust so that we can reach levels of the unknown. FAITH ARISES OUT OF SEEING AND KNOWING FOR YOURSELF. INSPIRES AN OUTPOURING OF ENERGY.
Effort – Obviously effort is the one thing we control and putting yourself into something without doubt (having faith) allows you to give more. You trust the plan, the movement, the path. And effort separates the achievers from the dreamers. Talent is one thing, but effort usually beats it.
Mindfulness – This is at the core of everything we do. Are you here, right now, in the moment with what you’re doing. This applies to everything we do in triathlon, including diet, fueling, and recovery. The more we are mindful of taking care of our body, the more it will be connected to what we would like it to do. PAYING ATTENTION TO WHAT’S GOING ON IN US AND AROUND US. LISTENING TO THE BODY.
Focus – We believe in what we’re doing, we’re giving the right effort in a mindful way, now it’s about focus. This really comes into play as we get close to a race. This isn’t about squeezing your brain, though. It’s a relaxed focus and the embrace of what many call a flow state. Just be with whatever is there. If you feel pain, fatigue, etc., don’t judge yourself, just acknowledge it and move on. FOCUS ARISES NATURALLY OUT OF MINDFULNESS. ONE POINTED ATTENTION. IF YOU’RE MINDFUL OF YOUR BREATH, YOUR FOCUS MOVES WITH IT.
Wisdom – We only gain wisdom through experience. By going through something, otherwise it’s just a collection of your memories about something else deducing the best solution you can. Most times it’s not real. We have to live something to really know what it’s like. That’s the importance of what going through a training plan gives and why I’m such a big proponent of writing things down. Thoughts, feelings, etc. Cement that wisdom so you can move forward with better solutions to problems you may face.
Repeat.
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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
If you’re looking for a great custom coaching plan, please check out the new C26 Systems Plan for 2020 at the new c26triathlon.com. Coach Robbie will lay out your entire season (from 12-40 weeks) culminating at your A-Race. Take the confusion out of your entire year for only $499. The package includes team events, access to our online hub resource library, priority camp registration and more.
The Crushing Iron Podcast releases every Monday and Thursday.
For more information on our community and coaching, please visit C26Triathlon.com
Today’s podcast is all about how workouts link together and why life outside of training is an important factor in the decision process. Your mind and body aren’t always telling the same story, so it’s important to truly understand effort and its relationship to the big picture. When you trust the purpose of today’s workout, that sets you up for more consistency tomorrow and the week, which leads to more success in both training and racing. Managing stress (good and bad) is at the core of happy and healthy training.
Check out the full podcast here:
Key Takeaways from this podcast:
Topic starts around 8:00 mark
Quick Super Bowl talk – Neither Mike or Robbie had much interest in the Super Bowl but they are happy for Andy Reid and the people of Kansas City.
Mike’s meditationgroup – In lieu of watching the Super Bowl, Mike attended a meditation group that talked about finding your refuge. This is not in the podcast, but the big lesson was, we always have a choice when we face tough moments. We can either slide into a familiar place with often bad habits (think addiction) or we can sit with the suffering and learn from the moment. This is also a great reason to build community in triathlon.
Today’s Session’s Impact on Tomorrow – When Coach Robbie designs your training week, each session has a purpose and understanding that purpose goes a long ways toward stringing together a succession of positive workouts. The key here is to not reach out of your box just because you might feel better than normal. Stay on the plan with tomorrow in mind.
Gauging effort as you go – The more we train, the more our body can trick us into believing we are fatigued when the reality may be we just need longer to warm up. This is a key distinction and amplifies why it’s so important to let your body warm up and settle into what it’s about to do.
Decisions are connected – Forcing a hard workout when your body is saying no can put you behind the 8 ball tomorrow or this weekend. A lot of us have the tendency to push harder than the body is willing to go so think about your hard intervals in a negative split mentality. Take inventory of where you are at the beginning and allow the workout to unfold to “right effort.”
Not negatively impacting the next session – Think about tomorrow, especially if your life has been stressful or you haven’t slept, etc. . . and you have two tough days in a row. It’s really easy to blow up two days when you can pull back today to protect tomorrow.
Digging a hole and recovering – Triathlon is all about creating stress and allowing ample recovery. If you dig too deep it may impact multiple days. Respect Recovery.
Decision Making – Coach Robbie is your guide, but it’s important to learn and make your own decisions. It’s your life and body. Learn it and be ready to make decisions on your own before, during and after workouts.
First, Understand the purpose – Is today’s workout scheduled to help you be rested for tomorrow? Or, is today scheduled to push your limits knowing that the next couple days will be “easy.” Knowing the purpose of your workout simplifies the process today.
Looking at your week as a meal – If the “meat” (ie. big calorie sessions) of your week is served on Wednesday, Saturday and Sunday, realize that the other days are appetizers and deserts.
What to do if you’re fatigued – If you know you are fatigued in an overall sense, we always advocated a day off or backing way down. This can hold true for every day of the week. Get into your workout, assess how you feel after 10 or 15 minutes, then either back down or go after it.
Decision making in training is the most exhaustive part – We have to make so many decisions, both inside of and outside of workouts. When to eat, when to go hard, when to “sneak in” workout. It really adds up. It’s also a huge part of racing. Do I push now or hold on. Do I fuel now, etc. Write these things down, remember them and make it second nature.
Consistent training means longer warm ups – One of the strangest parts of triathlon training is that the deeper we get into it, often the longer it takes us to “feel good” or warmed up. It’s not uncommon to ride an hour or two before you actually feel warmed up. This is because our muscles are getting stronger, lactic acid is in full build up and we have to work a little harder to get things going. Don’t always believe what your body is telling you, especially if you know you’ve put in the work.
The difference between fast and strong – You know the feeling. You may not feel super fast at the end of a workout or race, but you know your legs and body are solid. For most of us in long course racing, strength is the objective. Speed is obviously important but it can be a relative term and if your body is not built up properly to train for speed, it could be a long term problem.
The Global picture of an athlete’s week – Look at your next week in Training Peaks and work on understanding how it fits into the big picture. Learning the reasoning behind your sessions takes a weight off and gives you clarity in the moment.
The sponge analogy – If you throw a sponge in water, it will float. But if you squeeze it into the water it will absorb the water. Prime yourself to soak it in.
Getting out of your head – Let’s say you feel great when you get out of bed or before a workout. You’re ready to rock! This can often be your mind cashing checks your body isn’t ready to cash. We’ve all felt terrible before hitting the road only to have a great run. The same works in reverse. Be careful when you feel great. This is often when we go way out of our traditional warm up zone and suck the life out of the quality session.
Don’t look back – every season of life is different – Don’t look at someone’s successful race post and feel bad because you’re not in the same place as them. Your in a different place . . . in a different season. Respect who you are right now and train to that person. It does no good to remember how strong you were 8 months ago and try to replicate those efforts if you’re not in that kind of shape.
PRs can be over valued – The reason we caution against a “PR mentality” is the variables. So many things can be out of our control at races. The weather, who shows up, how you slept, etc. Chasing PRs can be the root of a long-term problem that we talked about today. Sometimes PRs don’t happen, but we race really well.
For more information on C26 Triathlon and what our community is all about, please visit C26Triathlon.com.
