Author: Crushing Iron

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?

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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.

New Squadcast with C26 Athlete, Phil Jones.

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.

Thank you for supporting C26 and the Crushing Iron Podcast!

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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 check out C26Triathon.com

Crushing Iron Podcast #341 – How Our Insecurities Affect Our Training

We get into the sport to grow and become more confident, but . . . what do we do in those weak moments? The best athletes (and people) are always learning. Today, we look at a lot of examples we experience in coaching and how we approach insecurities that pop up in training. The stress of missing workouts, injuries, worry about not being ready, judging ourselves too harshly, etc. Training should be a way to become more whole and not judge ourselves by comparison. Learn your limits and how to approach them in a positive way.

Key Takeaways from this podcast:

• Do you think you’ll be ready for your race? This is always a mystery and while we don’t know for sure, we suggest that you answer “yes.”
• The obsession with wanting to know and predict. We all want to know our times or performances ahead of time, but remember, you could be selling yourself short by convincing yourself you’ll race at one pace, but possibly be ready for something faster.
• Adding “judgements to our plate.” The object is to improve and putting too much unnecessary weight on ourselves can cause tension that is only counter productive to the big picture.
• Do you need to do MORE? It’s easy to get caught in the trap that more is better, but training is like building a recipe. You want it to be consistent and wouldn’t add a bunch of extra ingredients to the mix.
• Making up missed workouts. Missed workouts is a huge source of stress for many athletes. Many times they can be made up, but not at the expense of putting too many hard workouts together. It might be best to think of making up with a recovery workout.
• Does not getting a PR mean you’re slower? Race times can be affected by many variables and just because you didn’t set a PR doesn’t mean you’re getting slower. Sometimes teams lose games because they played bad. They try to learn what they did wrong and get better.
• Was this session good enough? How do you judge your sessions? Harshly? Against yesterday or some target you cooked up in your mind? There’s really no sense in worrying over something that is already done.
• Who are you letting down? You should never have to worry about letting down your coach. A coach/athlete relationship should be a bond focused on getting better together.
• Do you think that race is a good idea? Are you loading your calendar because you are bored and need the excitement or because it makes sense? Look at what’s going on around you and decide it a race fits into the big picture.
• The endless puzzle. Most puzzles come to an end, but triathlon is an endless equation of problem solving. The problems may change each year, but they will always be there and your best mindset is to accept and appreciate learning mode.  
• You just don’t know. Expectations are future resentments. Do the best you can today because you never know what race day will hold. Cross that plank when you get there.  
• Are you where you thought you’d be? Life has a way of throwing curveballs and it’s best to adjust and go with the flow. It’s very hard to predict how much we will improve over time. Often we end up right where we should be whether we think so or not.
• Over judging yourself. You likely have enough going on without treating yourself too harshly. Think of this as the reverse of the Golden Rule. Many times we treat others with more forgiveness than we do ourselves.
• You shouldn’t be stressed about something that gives you joy. This is the cornerstone of “playing triathlon.” It is our hobby and should make us feel better and happier; not add stress. Workout in a way that brings you joy.
• The ability to take days off. Simply put . . . when you think you need or want an off day. Take one. Especially if you are getting sick or feel deep fatigue or there is a lot going on in your life. This is a key to success and a good indicator of confidence.
• The three P’s of stress. Physical. Professional. Personal. All stress matters and should be valued in the equation of being a successful triathlete.
• Training to heal or be whole.  This is the epitome of training by feel. Sick or have a niggle? Train to an effort that helps the blood flow and works to heal your body. It’s a fine line and this can be the equivalent of Zone 0 for a lot of people. Movement as medicine.
• Learning from overtraining. Sometimes we have to push the limits to figure out what we’re capable of and this can leave us on the ground gasping for breath. But worse, it takes us out for a few days and disrupts training. When that happens, it’s our job to learn and remember that feeling so it doesn’t become a habit.  
• Leaving wiggle room for life. The lesson here is to recognize that life takes energy and you have to save some for things like work, family, and other personal interests. Overtraining or stressing about training can really take a toll on things we love to do outside the sport. Respect yourself in the whole.
• Depression and anxiety.  Many of us came to triathlete to be happier and healthier. If it’s adding more stress and making you unhappy, now is a great time to step back, sit with yourself and figure out how to find better balance.

For more information on our Community and Coaching, please check out C26Triathlon.com

Email: Coach Robbie: [email protected] Mike: [email protected]

For More information on our Community and Coaching, please visit C26Triathlon.com
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By Mike Tarrolly for Crushing Iron

I’ve long been consumed with the concept of a negative split. When I started running at 48 years old, the idea of actually going faster at the end of a race (even a 5K) seemed ridiculous.

I was always too gassed at the finish line, but the simplest explanation is probably that I always started too fast my actual fitness.

The more I thought about the negative split, the more it made sense, and occasionally it really locks in.

Intervals

Over the weekend I slid into an interval run that broke out like this:

– 15 minute warm up
– Then 10 x one-minute-intervals broken into 20 seconds “fast” and 40 seconds “easy”
– Go through that twice with a 5 minute easy in between
– 10 min cool down

My first thought was, I’m not in great speed shape, so my “fast” will be more like a Freddy Kruger chase. And then, I broke it down even further.

I would try to negative split segments of the ten minute blocks. In other words, my first interval “fast” would be the slowest of the ten with my 10th hopefully being the fastest. Then, I thought, let’s make the first 10 block slower than the second.

I’m no scientist, but logic says the payoffs from negative splitting a workout seem big:

• You micro train in negative split space to embed the concept in your training DNA
• You work on patience in training and hope that carries over into races
• You feel better at the end of the workout than you do at the beginning
• Not being wiped out is a good thing

You can drill down even further.

I started willing myself to negative split the 20 second segments. Start out “fast” but end “faster.”

Then ramp down slowly and back into the slow pace for 40 seconds.

The interesting part of this is that those 40 seconds started inching up with less effort and by the end, what may have started at a 10 minute mile pace was 9:30 with less effort.

I think this may be the secret: If you let your body ease into whatever you are doing, you have a much better chance of finishing strong.

It’s like waking up in the morning.

I can’t tell you how many times I’ve woken up late, scrambled to get dressed, then drove to work for a meeting with a brain of mush and one minute to spare. I was ruined and it took everything I could do to get my head straight for an hour of “big-boy-pants.” The problem was, that adrenaline spiked and the rest of my day out of whack.

On the other hand, when I wake up slowly, meditate, move around a little, eat a good breakfast, etc. the day seems to come to me.

This is usually the case with training and racing as well. My best days are when I’m mentally and physically ready to work.

When I blast out of bed and right into a workout, it’s a sensory overload that typically ends with a crash the minute I’m done. Can I do it? Yes. And often it feels good in the moment, but by the end it’s a struggle to hang on.

In our Crushing Iron Podcast, Train To Your Current Fitness, I went on a little tangent about negative splitting your entire training season. Most of us seem to struggle in the Winter months and when you look at an entire year as a race, it makes you feel a little better.

For a lot of us, this time of year is the “getting out of bed phase.” We have to be careful of the demands we put on our body. It’s so much better to take it slow, and simply keep moving.

This can translate into short swims, bikes, runs, or whatever feels good. For me that’s often yoga or some other mobility stuff to keep my body fluid and flexible after a long year of tension.

And really, that is the key to training at this time of year. If you bury yourself in a hole, a long race calendar is daunting. How can you keep this up for 9 more months? You probably can’t.

So, I think it’s good to take some solace in the fact that you’re rummaging around for the snooze button right now. Sleep a little more. Get in tune with natural cycles of life like sunrise and sunset.

You only make gains while the body is in recovery. It rebuilds and you come back stronger. Believe and trust that process.

Embrace the negative split in everything you do, including another long and demanding year of training for your big race.

If you’re interested in Coaching or our community, please contact us at: [email protected] or visit C26Triathlon.com for more information.

NOTE: This is a sample of the type of content we will be offering in the C26 Online Hub. Currently the content is only available to our active and Systems Plan athletes. For more information on our community and coaching, please visit: c26triathlon.com
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Struggling with motivation? Always need something to train for?

Find a story that will ground you, like the one at the beginning of this podcast. 

“I had GI issues” might be one of the most commonly uttered phrases in triathlon, but why does it keep popping up? Probably because we don’t train enough to our NUTRITION and HYDRATION. We hate to say it, but Nutrition takes practice and there are hundreds of variables, like did you have spicy food and 3 margaritas last night? Today, we give you some better ways to keep your energy and stomach solid on the way to a great race. For more detail, please check out the podcast. 

Liquid vs solid nutrition on the bike? Benefits of each? 

Coach Robbie is a fan of as much liquid as you can over solid because it’s more digestible. But, it’s also personal preference. Some athletes can’t do solids, but others get hungry and need to change up. On a half, Coach goes all liquid. On a Full, he will bring Clif Blocks to satiate what seems like a hunger, but isn’t. Liquid is easier to take in, but it’s also very dependent on effort. If an athlete is going at a very high effort level and intensity for say a Half, it’s much harder to take in solid food. A full Ironman gives you more opportunities at “less effort” to take in solids. 

How do you experiment with nutrition throughout training?

If you’ve found something that works, then we don’t see the point in experimenting. But, if you don’t feel like you know what works, you can try different brands. A great way to experiment is on the trainer. You can figure out if you’re not getting enough and will bonk. A good time to do this is before it gets super hot out because there are many more variables. GI issues are one of the biggest things. Don’t get too scientific, but your “experiments” need to be consistent. Is it because of the nutrition or the fact that you had Mexican food and 3 margaritas last night? Try to have the exact same meal the night before a big ride or run. This helps you pinpoint the problem. Work backwards and figure out what changed from the last time. Make things consistent or your experiment isn’t an experiment. Start on the trainer so if you fail you’re not stuck somewhere. Also, the winter is a great time to train your gut to take in more calories. It’s how many calories can I take in per hour and how does that make me feel? Can I add more? There’s a lot of ways to do it. Just pay attention and remember that a lot of what you’re fueling for on the bike, is the run.

Is there a good way to calculate liquid needs in training to thread the needle between over/under hydrating?

This is what Coach Robbie does. He takes in straight liquid nutrition. Two weeks before a race he’ll do his last long ride in full race gear to simulate things like an aero helmet, or full kit. That may make you feel hotter and your perceived effort feel different. So, you may sweat more because you’re coming out of the water hot. Every 15 minutes his Garmin goes off, alerting him to take in liquid calories. One swig of mixed nutrition with 2-3 big swigs of water. Other than that, he simple drinks to thirst. One, the mouth and stomach are the north and south. If the mouth asks for fluid, feed it. If the stomach is saying it’s too full, listen. It takes energy for your body to digest. Your hydration intake for a race depends on your preparation temps as they apply to what the race conditions will be. 

How to train for a race that is no where close to the conditions you have to train in? (IE a hilly course when you live someplace with no hill access. Training for heat in a cooler climate)

Create your conditions. It’s honestly that simple. Replicate as close as you can. If it’s a hilly course, get on your trainer and do big gear work. If you’re training for heat, put on layers or work the trainer/treadmill with no fan. These aren’t recommended when you’re doing quality sessions, however. The trainer is one of the most valuable tools you can use. If you’re in a hilly place and doing a flat, aero necessary course, practice aero on the trainer. If it’s a flat run and you live in a hilly place, keep the hills for running, but vary at a track or on the treadmill. 

Is your heart rate monitor slowing you down? 
Yes. 

Would you ever consider trying to start your own triathlon event?

We’ve thought about it, but dealing with politicians and city officials is too much and it takes away from what we love, the answer is no. Camp is stressful enough.

Should I or shouldn’t I do this race? What factors do you recommend taking into consideration?

The number one factor is . . . your gut. What is your gut saying and how many validating excuses does it take you to eliminate that gut feeling? It’s not easy to say no, but you really have to do it if your gut is saying it’s a bad idea. “Yeah, but’s” are a great indicator. Does it feel right and make sense? So often we force things. Monday’s are my “post-race-must-race” discussions. Don’t overeat on racing. Let it digest. Don’t get caught in the moment. 

NOTE: This is a sample of the type of content available in the Online Hub for our Active and Systems Plan athletes. For more information, please visit: c26triathlon.com.