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.
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
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.
Crushing Iron Podcast #371 – “How do you turn this workout from, I gotta do workout, into I want do this this workout.”
Races are not expiration dates and triathlon should be 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” of 9, 29, or 49 dollars for a limited time.
As many of you know, we are opening a training center in Chattanooga: The C26 Hub. We’re right on track and construction should be done soon.
Our vision for the C26 Hub is to create the ultimate hang for triathletes. We will have all the equipment you need to dial in your swim, bike, run, but it is also a spot where our athletes can visit, hang, and immerse themselves in a positive atmosphere in an awesome training location.
Below is a photo of the outside and the C26 Hub will be the entire first floor. It’s a little hard to tell, but it is a big open space with high ceilings that will house among other training tools, an endless pool with all-angle-video to help athletes find their optimal stroke in the water. We will also have coffee, movie nights and many other happy and healthy activities.
This is a picture of a garage door that will open into a big outdoor patio for lounging, hanging and other chill activities. We’re sure to have many opening nights for camps, training weekends and pre-Ironman races here.
This is a HUGE room that will house the endless pool. It’s hard to explain how awesome this will be and how many of you will be able to finally sort out the kinks in your swim stroke.
There is much more news to come on the C26 Hub and Training Center. We are developing packages that will be similar to a custom spa weekend, but designed specifically for triathletes. We hope to have housing and meal options, along with suggestions for swimming, biking and running while you’re in town.
Stay tuned for information on how you can schedule your C26 Hub Experience.
For more information on our Coaching, Camps and Community, visit C26Triathlon.com
Key Question: How often should I test my FTP (Functional Threshold Power)?
Crushing Iron podcast #369 is taken over by the athletes from our Facebook group. Are you being too hard on yourself right now? We start with a look at adjusting your workouts for success. Then get into why FTP tests may be the most overrated thing for long course racing. Can you get away with doing your own bike fit? Bike injuries that affect your run. Unsupported races. The most useless things in triathlon. And how to ride intervals when you’re outside.
Topics:
Are you being too hard on yourself during this pandemic?
What are you reading?
Our own life is the toughest to navigate
People will find a way to figure this out – a discussion of trust and patience
Do we have faith in where this is going?
Are you getting stronger during this time? Mentally, physically, emotionally?
What’s the best thing we’ve seen during all of this?
The small things are what matters
Selfish or Selfless?
How often should I retest my FTP?
Why FTP tests are overrated
How most athletes RUIN their race
Which Race would Mike and Robbie Relive?
Which one would you do over?
Do you carry too much on the run/bike?
Self fit a bike or bike shop fit? Save money or no for first true road bike. New to biking.
I’m finally getting the hang of pushing intervals on the trainer. How do I best translate this to outside…seems harder to control effort.
What is your insight and advice for athletes participating in or adding their own virtual run/bike races during this time and what can we learn from these results?
Lots of talk about unsupported (i.e. bring your own hydration/nutrition) races. Thoughts? Is it even possible for a FULL IM?
What’s the most useless thing triathletes often try to force into their training?
Would you be open to regional training camps? How many people do you need for it to make sense?
Can you get stronger without a trainer? How often should recovery work – stretching, foam rolling, etc be incorporated & when? Like shortly after a workout? Later in the day? Before?
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
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.
Big Shout out to podcast listener and WordPress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/
C26 Coach Robbie talks about FTP and the differences between riding inside on the trainer and going outside.
You don’t change your power based on terrain, you change your cadence based on the power you’re supposed to maintain.
If you can get outside consistently with a power meter, it’s a good time to get out and readjust. Power outside, for many is significantly higher. The watts or zones of the effort level is much different.
It’s physically and emotionally harder to produce power inside.
This was taken from a list of 20 things in the Beginner’s Guide to Triathlon – Chapter 9 – “How to Keep it Fun.” It’s an accumulation of C26 Philosophies and a good reminder for all of us as we go through this lockdown. Good points to keep in mind regarding training, racing, and life.
It’s not about who’s fastest, it’s about who slows down the least – One of the ways we like to keep things fun is remove self-imposed pressure. In triathlon it’s not about “sprinting” (even if your race is called a Sprint) it’s about pacing and doing the best you can to be strong at the end. Over the course of training, you will begin to understand pacing and how it relates to everything in life. There is a concept called the “negative split” and we talk about it a lot. This means your second half is faster than your first. This takes patience at the start, but starting slow always sets you up for a better finish.
You need energy to be motivated – Movement is medicine, but getting over the hump is not always an easy task. Do things you love and enjoy and create a good momentum. self-imposed stress is one of your biggest challenges and it can suck the life out of you. Another thing we always say is, “Stress is stress is stress.” Good stress, bad stress, it doesn’t matter, it takes energy. And the core principle of living is: It’s hard to be motivated when you’re tired.
Don’t get caught up in the numbers, and remember to play like a kid – If you remember one thing, remember this . . . you are getting stronger and healthier, but sometimes it’s hard to remember when you’re in the thick of it. Your speeds and times will vary throughout training. Step back, appreciate your gains, and run free like you’re a kid.
Attachment breeds Anxiety – Don’t attach yourself to goals like they are the final answer. Enjoy the process of being in the moment. Train like you know you are doing something good for yourself. Goals appear when you continue to take steps in the right direction. Show love and appreciation for your positive journey.
Look at data from the right perspective – Don’t get caught up in the numbers. Triathletes tend to lean on their watch scores or bike computer results. But they don’t tell the whole story. There are many variables in training. You accumulate fatigue and that’s a GOOD thing, so don’t always expect yourself to be faster with every training session.
Getting slower in training isn’t really a thing – If you’re training for triathlon, you’re getting faster. Your times may be slower, but as mentioned above there is an accumulated fatigue. You have to trust the process. There is a thing called “taper” where you let your body recover and heal before the race. You are fresh and will do things you never imagined, if you follow the plan.
Getting out of yourself – Look, this is a process. Don’t get too hung up on yourself or who you feel like now. Know where you’re going and let that other you take over. It’s free and freeing to go down a path you know is the right direction.
Don’t feel sorry for yourself – There are times when you may want to cry and quit. That’s a signal that you’re about to make a breakthrough. Even though it will seem scary, intimidating, and maybe even hopeless, don’t stop. Blow through that wall and see what’s on the other side.
How do we get from THERE to HERE? – This is a very Zen way to think about your life and training. Most of us spend our time trying to get somewhere else, but what’s wrong with where you are? We all have goals and places we think we want to be, but all we have is what is here right now.
Remembering what it’s like to be a kid – Again with the kid analogy, but if you think about it when were you most free? When you went out to play and we believe that is at the core of why we want to “play triathlon.” We’ve seen hundreds of examples. The joy, the pain, the smiles. It all feels right when you do it for the fun.
This is from Chapter 9 of the C26 Beginner’s Guide to Triathlon. It’s a totally free 10 Chapter resource for anyone looking to get into triathlon. It also includes a 12-Week Spring or Olympic Plan. Please check it out and share with friends or family if you think they might be interested.
You work so hard, but can’t seem to find that speed you want in the water. You’re still dragging, gasping, and not seeing much return from your investments. It’s time to use the water and not let use you.
Swimming doesn’t have to be so hard. Today we break it down in the simplest terms and make the swim stroke easy. We dive into the reach/entry, catch along with early vertical forearm, a solid pull, and powerful finish. Have your mind ready when you get back in the pool!
Listen to this Full Podcast –
Summary:
When your hand hits the water, it needs to be preparing to work. No gliding, get the catch.
Reach as far as you possibly can. This is within reason. Your ability to reach long and move as much water as you can backwards is the key.
When you enter the water early and think about a high elbow out of the water, it forces you to shorten stroke. Finish the back end of the stroke to keep momentum.
Running and riding a bike come natural for most, but swimming isn’t something we do a lot. It will always be a challenge to understand your body in space while in water. More exposure (ie… more swimming) is the best solution to finding comfortability.
Early vertical forearm while IN the water is the key. The sooner you can turn your forearm into a water-moving-paddle, the better.
Swimming is simple: Swimming square and staying in your box. Stand up, reach both hands as high as you can. Now move them down (backwards) as far as you can. That is all you need to think about.
What your arm should look like out of the water? We believe this doesn’t matter. You don’t have to be pretty, just get a good finish to your stroke then get that hand as far as you can in front. How looks getting there doesn’t matter.
3 Different parts of the box – The catch, the pull, the finish.
Body position and staying high in the water. Stay higher in the water with a strong catch and pull. You press down at the beginning of your stroke and this pushes you up. With a good catch it will keep you high. Also try keeping your chin down, which naturally raises the butt. Don’t “over tuck” the chin, though. just naturally.
Where the stroke breaks down and gives you nothing – When you enter the water, you want to get an early vertical forearm and start pulling that water backwards before you eventually continue to push it backwards. If you’re not pulling or pushing, you have a dead spot. The more you gain swim fitness, the less dead spots you will have.
Pressure on forearms – You want a FEEL for the water and you want most of that feeling on your forearms because they are bigger than your hands. Try swimming with your hands in a fist to understand this feeling.
How to build REAL swim fitness – You don’t get faster and stronger by swimming easy 2000’s. You have to work hard with 25’s and 50’s. And, of course, swim at least 3 times a week.
Most of us swim the “easiest way” and taking the path of easiest resistance – Challenging yourself in the pool is usually harder than on the bike or run. Push yourself with hard sets using adequate rest. Find your swim zones.
Pressure and fatigue means you’re working – If you get out of every session feeling fresh, you didn’t work to improve your swim. Feel the pressure of the water against your forearms and push till you feel fatigue.
Developing different gears in the water – Again, find your zones. Find the ability to pick up the pace for a while in case you get into a scrum. Then understand how you can get back into a cruising speed to conserve your energy.
How to not go anaerobic in a race – One of the simplest ways to make sure this doesn’t happen is concentrate on breathing correctly. More specifically a full exhale while your head is in the water. If you don’t empty the lungs, there is no room for more air.
Why your kick could be slowing you down – Kicking the wrong way makes things worse. We don’t advocate kicking other than rhythm or balance kicks. Kicking is not worth the energy you burn. Relax and let your legs chill before you grind them on the bike and run.
The competitor in you . . . be excited to jump in … game’s on – We want you to feel excited about the swim, not scared. Get dedicated to swim training. Put yourself in uncomfortable situations with 25s and 50s. Be ready and calm for the swim.
Fitness in swimming is a domino effect – If you’re not in good swim shape and get out of the water gassed, you will suffer on the bike, then suffer on the run. Or at the very least not reach your potential. The swim takes way more out of us than most people think.
Just because your arm is in the water doesn’t mean it’s doing anything – Sort of back to the top. Make sure you are feeling pressure on your arms and they are working in the water. It takes time to build this fitness, but don’t cheat your stroke because it’s easier.
You can work so hard . . . and get nowhere. Sinking… gasping… swimming slow.
If you’re interested in a Custom Swim Analysis, view how it works here or contact Coach Robbie directly: [email protected]
For more information on our Coaching, Camps, and Community, visit C26Triathlon.com
By Mike Tarrolly, Co-host of the Crushing Iron Podcast
I like to joke that I’m most comfortable in isolation, and while that’s true on many levels (I suspect this is the case with a lot of triathletes) – I also know in my heart, that it’s bad for my health.
We’re all training for the “race unknown” and while that’s a challenge in its own right, I want to make sure we all understand how difficult this quarantine really is for our training.
Controlling the variables
One of the main reasons I lean toward my own world is . . . control.
I don’t think this is unusual for many of triathletes because we like to make sure everything is perfect for our training. No interruptions, pristine weather, unyielding gear, etc . . . but that’s not reality.
Training (and life changes) take a lot of focus and triathletes like to control the variables so they don’t get off course. This seems like a good plan, but the desire to control our environment should be sought in small doses.
A way of life
I’m also very big on things like meditation and yoga. Both calming practices that bring you back into the body and your breath. But when you hear “real” practitioners talk about these things, they will say, “sitting alone with your breath is really good practice for . . . sitting alone with your breath.”
They will tell you that meditation should be a way of life . . . around real people.
I’m fucking great at being peaceful while sitting in my quiet living room in the morning. But when I actually have to go out and interact with a bunch of people (a random and uncontrolled environment) my anxiety is ready for its time in the sun.
Anxiety
There have been times when I’ve driven to meet a very good friend, someone I’m very comfortable with, at a public place and I can feel my chest tighten. This is a totally irrational response, but also very real and I think the more we are away from people, the more pronounced this can be.
It’s no secret that chronic anxiety can lead to depression and we also know that depression can have a dramatic impact on our immune system. When our immune system is low, it’s tough to have energy because we’re closing in on ourselves.
Which leads me to the big point. Social interaction and community are the best remedy for depression.
Depression
Even if you don’t struggle with depression, it’s likely that not being around people you love during this time is taking a mental and physical toll. And yes, that directly impacts your workouts . . . and more importantly, recovery.
I’m talking with a lot of athletes that are posting, “Just didn’t have it today,” or “struggle bus,” or “didn’t sleep well,” etc. I’m spending a lot of time reenforcing the fact that this is a time to give yourself grace and “aim low” with your training.
Not only do we not have race dates, we are dealing with a massive amount of undetectable stress.
This is stress
This is a different world and we have to recognize how that affects us.
I’ve done nearly twenty Full Ironman or 70.3 since I turned fifty and in the weeks leading up to every one I was unsure about my training. But once I got to town and was around other athletes for a day or two, the anxiety and uncertainty melted away. I was ready whether I liked it or not, and you will be too.
Much of our training is in isolation to begin with, but now we have a completely new layer that’s forced us to stay away from others. It may be “comfortable” on some level, but it’s not good for us. Keep that in mind when you’re not hitting your FTP or feel like you’re fatigued for no apparent reason.
There is a rock solid reason.
You’re carrying far more stress than you realize, and I don’t think any of us can hear this enough.
Thanks for listening to the Crushing Iron Podcast. For more information on our Coaching, Community, and Camps, visit C26Triathlon.com.
