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The Decision Behind “The Decision 2018”

By Mike Tarrolly for Crushing Iron

As many of you saw on Facebook Live Friday June 5th at Noon CST, I have decided to once again tackle Ironman Louisville this year. It’s the second year in a row I will be running past Churchill Downs and the third time overall.

(If you can’t see the Facebook link, please join our closed group by searching “Crushing Iron Group”)

This race has had my number.

The first time was back in the August days and Coach Robbie and I experienced the wrath of running an Ironman marathon in 98 degree heat with no shade. It nearly broke my soul, but I finished in what is my slowest Ironman time to date.

Last year it was in October and nearly a polar opposite experience. From the opening cannon the wind was fierce and I remember looking at the river on the last few miles of that bike and seeing white caps. It was also “cold” but that wasn’t the problem. It was the run.

Something about that flat run gets me good. Louisville owns both of my worst run times and that’s more than a little puzzling because it’s supposed to be the “easiest” run course of the three.

Sadly, I don’t think I even wrote about it, which is another thing that is starting to change with me. Writing is absolutely my best weapon for this sport. It clears the air and most importantly helps me remember the little things.

But . . . back to the Decision 2018.

One of the main reasons I decided (honestly 20 minutes before the announcement) to do a Full again is because I didn’t have a good reason NOT to do one. Training for Ironman changed my life back when I was 49 and I don’t want to lose the momentum of what’s been built.

I’m doing it because I CAN.

Another reason is simply wrapped up in the concept of doing something hard. We can easily get caught up in the idea that relaxing means be lazy and lounge around. I do it all the time. But relaxing in its best definition means clearing the mind and doing things that you love. That make you feel better.

Admittedly, some of the training makes me feel like shit, but most of the time I love heading out on a run or a ride. For the days that suck, see “do something hard, so the other things in life are easy.”

I’m doing it because It’s HARD.

Finally, it’s just a big part of who I am now. It’s easy to think the best thing for me is to back off and gather my bearings. But sometimes I just think that’s feeling sorry. Sorry that I actually have to LIVE. That’s a sticky piece of real estate for the mind to live in.

I think back to a blog I wrote about my mom while training for my first Ironman. It is honestly one of the most important lessons I’ve ever learned in life and I try to remember it every time I fade back into taking the easy way out by doing nothing.

I’m doing it because it makes me feel ALIVE.

After I made the decision on Facebook Live, Coach Robbie made a simple comment: “Good decision. Now go for a run.”

That’s exactly what I did, and while out there in the sweltering heat I remembered a very important part of training that gave me relief as I turn my mind back into the full Ironman mode. I truly think it will help me to enjoy training more, and ultimately help me race better.

Running Slow To Get Fast

My Running Woes

First off, let me acknowledge that I can be misguided at times, oh, like how I convinced myself before IM 70.3 Chattanooga that I was going to bike like a madman and take my chances on the run. Well, it didn’t work.

Going into IM Louisville, it has to be largely about the run for me. I’ve rarely performed well after T2 and I really want that to happen. I think actually my best run ever was IM Chattanooga. It was by far the hardest and I ran my customary 4:20ish.

While it’s not overly fast, as I think back, that was probably the best run shape I’ve been in before an Ironman. For sure I’d put out some of my longest runs. I also remember enjoying it more after I got in shape for it . . . So . . . . . . . . .

The Beauty in Running Slow

After today’s Decision, the first thing I did was go out for a run. It was one o’clock in the afternoon, 93 degrees, and sunny. I said to myself . . . oh, what a wonderful world. Actually, I didn’t say that at all, I said, just go take a nice little hour long run and try to finish feeling like you could keep going. Take it slow, Mike!

So, what did I do? I went out slow. And about a mile in, I looked at my pace. 9:00/min miles.

I’m convinced that nine minute miles are my natural cadence. So, for the first 3 or 4 miles, 9 minutes seems right in the wheel house. Nine is normal, even easy. I will find myself creeping into the 8:30 without thinking much, like today, but that’s when running starts to get hard. Especially when it’s hot.

We did a podcast called “Running Slow To Get Fast” and while I think our podcasts are gold, sometimes things don’t click with me. But today, that’s when I think I figured it out.

The 10/17 Run

My problem is impatience. Even today when I thought I was running for time, an hour was the target, I got to the halfway point at 38 minutes. Since it was a turnaround, I was basically screwed.

I did what I always do, turned up the speed to get done faster, but I was really struggling. I stopped once to cool down and hydrate in the shade. Then I thought, what if I slowed way down to a 10 minute pace and if I ever got lower, I had to walk until I’m at a 17 minute pace?

The Power of Patience

That means the dilemma is, if you go too fast, you have to slow down even more, elongating an already long run. It happened twice over the last 25 minutes and, frankly, it was awesome.

It dawned on me that a 9 minute pace is natural without effort, but if I’m not strong enough to hold that pace it doesn’t really matter how “fast” I am. Slow running is harder and builds the durability muscles. Strengthens the frame. That’s what I need.

For the next month or so I’m really going to try and slow it down. Build the chassis as coach calls it. Then see if I can move the speed. But even then, I have my doubts because how fast will I really go during a full Ironman? It’s better to be durable and strong.

Thanks for the support!

Here’s Our Crushing Iron Podcast on Ironman Louisville Course Strategy

Have YOU been thinking about an Ironman, half or any kind of triathlon, but don’t know how to start, please consider us for coaching. We’ve been through most every situation regarding this sport, including starting from scratch. We’ve also taken athletes from their “stuck point” and helped get them on the Ironman podium. We love working with beginners and athletes that want to push it to the next level. Check out our coaching page for more information, including philosophy and pricing.

All 170 podcast can be found on iTunes or on our podcast page.

You can always support The Crushing Iron podcast by making a small pledge here.

 

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New Triathlon Camp Video – Nashville, Tennessee 2018

Crushing Iron puts on several Triathlon camps a year and these are highlights from April, 2018 in Nashville, Tennessee. We had nearly 20 athletes in town and they all came with a great attitude ready to work. Hear their feedback on camp and see highlights from Natchez Trace, Percy Priest Lake at Anderson Beach, and the abandoned airfield we lovingly call “The Lab.”

If you’d like more information on camps or coaching please click and don’t forget to check out the Crushing Iron Podcast released every Monday and Thursday. Motivation, Information, and Good ole fashioned rambling.

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Is The Finish Line Enough? The Decision To Do An Ironman – Day 6

By Mike Tarrolly for Crushing Iron

I can remember the last mile of every Ironman like it was yesterday. No matter how much I’ve struggled, the energy of the finish sweeps it all away and a very long road coming to a close.

It’s truly a spiritual moment. The struggle, the pain, the re-birth. The emotion, the crowd, and ultimate relief take me to a higher place.

When you hit that Ironman carpet about 100 yards from the finish line, the aches, pains, and all your problems wash away and seem to bring in a wave of pure gratitude. Hopefully you have friends to hug and smile with because it makes that moment twice as meaningful.

The question becomes: Is that enough? Is that feeling you get at the finish line worth all the work?

In some ways I think it is. How can it be wrong? I mean, it’s an amazing feat that built for months. Those lonely days under the hot sun like for me today. As weird as it is, I find pride in stuff like that. I even asked myself, “Who on earth does something like this?” Who runs on an old abandoned airport runway in 94 degrees with your shoes melting on the blacktop? I guess I do, and those are the little things you do when no one is watching that add up to greatness.

Yes, today was a rough but pretty solid day. I love training when it’s hot and or raining or anything with rough weather. My goal is to see how I feel with extended periods on my legs. I’ve been blading hard to warm up, then running off the wheels to see if I can get my legs feeling like they actually want to go through this.

All told, today was about a 55 minute blade followed by a 40 minute run. I really don’t know how blading stacks up but it definitely gives me leg fatigue and it seems to help my running balance. I’m certainly more relaxed and found a nice cruising speed at around 8:30 a few times, which gives me optimism considering the heat and torturously long straightaways.

I’d say I’m still about the same with regard to my decision, though running out here reminds me of the long, lonely, never ending straightaways of Louisville, so that race lost a little bit of love from me today. The following chart pretty much sums up not much change from yesterday.

 

My first in Wisconsin was easily the most emotional and stressful because in a state of confusion I thought my sub-12 hour race went out the window. I actually started walking for 3 or 4 steps, but thankfully found the resolve to keep running in hopes that I had simply missed seeing Mile Marker 25.

The next year at Louisville I was beaten into the ground. The “feels like” temperature was well over 100 for the run and I had all but imploded. Somehow I found the energy to run the last 3 miles and it was easily my biggest Ironman struggle. Fourth Street Live lifted me to the end, but it was a brutal day.

 

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The Swimmer’s Mindset – Thinking Right To Get Faster

In the latest of our “How To Not Suck At Swimming” video series, C26 Coach, Robbie Bruce, shares one of the most important things a swimmer can understand: How to use the water to your advantage. Coach explains how this simple shift in mindset can help you get faster and more efficient in open water. It also helps build the foundation for all improvements that follow. Swimming video is from our May Swim Camp.

If you’d like to take your swimming to the next level, check out the C26 Custom Swim Analysis. Coach Robbie will break down your stroke and explain all the ways you can get rid of wasted energy, build confidence in your stroke, and become far more efficient, which leads to less anxiety and more enjoyment.

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The Decision To Race Ironman – Countdown Day 7

By Mike Tarrolly for Crushing Iron

The time has come for me to make a decision about doing an Ironman this year. I did Ironman 70.3 Chattanooga 3 weeks ago and still have the fitness to turn it up, but how bad do I want it?

My decision to make “The Decision” came on the heels of a powerful podcast about “Finding and Keeping Your Why.” It was generated in large part by our athletes who contributed many good reasons, but one of the main things on my mind these days is doing something hard because it changes you.

This would be my 6th Ironman in as many years and there is a big part of me that would like to keep that streak alive. It’s not everything, but it’s certainly an accomplishment and if I want to do something very hard once a year, I don’t know what else that would be now. 

I’ve narrowed my choices to three races: Wisconsin, Louisville, and Chattanooga. There are many reasons, but mainly it’s because I’m familiar, they are all convenient and solid downtown locations, and I’ll have many friends at each.

I’ve decided to start this exploration with a list of pros and cons for each race.

PROS

Ironman Wisconsin 

  • My favorite course
  • Unbelievable crowd support
  • One of my favorite cities in the world
  • Close to parents and where I grew up (post-race cottage)
  • Wisconsin weather in September

Ironman Louisville

  • Easy to get to
  • I love the city
  • Friends to stay with on Thursday and Monday
  • Cool temps/wetsuit swim
  • Finish Line (but I think Wisconsin is better)

Chattanooga 

  • Easy to get to
  • I love the city
  • Tough Run Course
  • Only done it once (others twice)
  • Great fan support on the run course

CONS

Ironman Wisconsin 

  • Long Drive (Though I’ll be there either way)
  • No more mass start swim
  • Most expensive hotels
  • Toughest Swim
  • Toughest bike

Ironman Louisville 

  • The flat run course has been brutal to me both times
  • Very tough bike
  • Long walk from Finish to transition
  • Could be pretty cold

Ironman Chattanooga

  • Tough Run
  • Temps have been very hot last two years
  • It’s already my Ironman PR course
  • Little Debbie logo on shirts 🙂

The other option, of course, is no long course race at all. 

Pros of NOT racing a Full

  • I’ll bank many hours of training time
  • Less of a life burden hanging over me
  • Possibly more energy for other things
  • Home Improvements are more likely
  • Lawn mowed is more likely

Cons of not Racing a Full

  • I could go down a bad road of health and fitness
  • I won’t have something to shoot for that keeps me on point
  • Possibly less energy for other things
  • Less fodder for Crushing Iron and the podcast
  • Regret

This week will be a serious time of reflection, and I’m honestly trying to keep all options equally open. The key element (as you will see in these detailed graphs) is that, if anything, I am probably leaning a little bit toward racing vs. not. 

It’s really going to come down to how I feel after some consistent working out. The biggest goal I have is to run a solid marathon. So for the next week (It started a few days ago) I will continue to put time on my legs. Maybe not long runs, but consistent runs off the roller blades and bike. Yes, I said roller blades, which can honestly be given most of the credit for why I’m even considering a Full. They are my go-to exercise when I’m not feeling like doing anything else and they have reminded me how good they are for the core, balance, and general “feeling good” after a workout. I’ve been working out in the hottest part of the day and loving it, so all signs are good at the moment, but at my age, things can change quickly.

Thanks for checking in.

Have YOU been thinking about an Ironman, half or any kind of triathlon, but don’t know how to start, please consider us for coaching. We’ve been through most every situation regarding this sport, including starting from scratch. We’ve also taken athletes from their “stuck point” and helped get them on the Ironman podium. We love working with beginners and athletes that want to push it to the next level. Check out our coaching page for more information, including philosophy and pricing.

All 170 podcast can be found on iTunes or on our podcast page.

You can always support The Crushing Iron podcast by making a small pledge here.

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Do Something Hard

By Mike Tarrolly for Crushing Iron

I want to know why we do things . . . why I do things. I thought about this a lot on the second loop of the run at Ironman 70.3 Chattanooga.

The day was blistering and my legs were about to crumble as I ran by people in shade taking pictures and drinking cool drinks. I thought I might pass out and kept asking why on earth would I do something like this?

Probably because it’s hard.

This question has rattled my brain since last October at Ironman Louisville when I had ZERO desire to run the second loop of the marathon course. The day was cold and windy, the bike had deflated me, and around mile 9 of the run, I was basically done. But there was no way I could quit.

The other day I landed on David Goggins’s Instagram feed and saw this post. He more or less boiled the answer down to “Do something every day that sucks.”

His point is training your mind to deal with things that are hard makes the every day life challenges we face easier. I think that is really easy to lose focus of when you’re slogging through a long run or a 6 hour ride in training. It’s not about the vanity or the ability to do an Ironman, but the ability to do something hard and how that slowly changes the way you approach life.

I was reminded about Goggins when I listened to a Joe Rogan podcast with Jesse Itzler who wrote “Living With A Seal” which is the story of how he invited David Goggins to live with him for a month. Itzler had been cruising through life in a pattern and felt stuck. Goggins had one goal, to flip Jesse’s life upside down.

Itzler sighted a funny story of one night in Connecticut when he and Goggins were sitting around and the TV was flashing “Winter storm warnings” of sleet, ice, and dangerous winds. The newscasters were urging everyone to “stay inside because of life threatening danger.” Goggins was watching too and said, “This is awesome, let’s go for a run!” And they did. 10 Miles in the sleet and dangerous wind. At the end, Goggins threw a big boulder into the ice on the lake behind Itzler’s home and jumped in the freezing water. Jesse, of course, was made to follow.

They did it because it was hard . . . and they could.

I think about that a lot, too. What a privilege it is to just be ABLE to do something like an Ironman. When I started running at age 48, I “thought” I could barely run a mile. But as it turns out, I could run 26, after swimming 2.4 miles and biking 112 miles. What other abilities am I grossly underestimating in myself?

I never thought I could actually finish a film, but I did. And you know what, it was HARD. It took almost two years alone for the edit. But now that I’ve done it, I know I can do more. Maybe 26 more? Why not.

Joe Rogan is another big believer in doing things that are hard. In that podcast he had a great rant about how we are genetically disposed to survival and our body NEEDS to move and do difficult things in order to stay strong and grow.

I couldn’t agree more, but the challenge becomes doing something “harder” than Ironman or the training. It’s such a grind that I believe the more you do it, the more important it is to add different challenges to the routine. Because at some point the hardest part becomes breaking the routine.

Maybe it’s rolling tires or climbing a mountain or running an ultra. Maybe it’s cold showers or living with the monks.

I’ve done 5 Ironman races in 5 years and it’s become very difficult to think about doing another one, but a part of me wants it in a bad way. It’s a feeling you can’t explain, but when you get close to a finish line after 140 miles, you change inside. You’ve done something very difficult that nobody can take away. But as I’ve realized, it’s never the end, it’s just a new beginning into the world of doing something else hard.

Check out our latest podcast: Finding (and Keeping) Your WHY

Have YOU been wanting to do an Ironman, half or any kind of triathlon, but don’t know how to start, please consider us for coaching. We’ve been through most every situation regarding this sport, including starting from scratch. We’ve also taken athletes from their “stuck point” and helped get them on the Ironman podium. We love working with beginners and athletes that want to push it to the next level. Check out our coaching page for more information, including philosophy and pricing.

All 170 podcast can be found on iTunes or on our podcast page.

You can always support The Crushing Iron podcast by making a small pledge here.

Here’s our latest Ironman Tribute video from IM 70.3 Texas featuring Coach Robbie and C26 Athlete Somer Scandridge.

 

 

 

 

 

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C26 Swim Camp in Nashville

Today was Day One at the Crushing Iron (C26) Triathlon Swim Camp in Nashville. We were greeted with a perfect morning for instruction, friendship, and good ole fashion work.

Coach Robbie starts with dry land instruction of the proper stroke technique. Then everyone swims short distances back and forth while others watch and give feedback. Everything is positive and by the end of this exercise everyone usually finds a couple things that will help them be a better swimmer.

After instruction, we hit the lake for some longer swimming and relays to implement what everyone has learned. At the end we recap and practice swim techniques while executing pack swims and cornering buoys.

All told campers spent about 4 hours and 30 minutes at the lake learning:

  • Swimming purposeful and powerful in open water
  • Staying square
  • Reducing Anxiety
  • Putting on and taking off wetsuits
  • Swimming Straight
  • Sighting
  • Cornering Buoys
  • Drafting
  • Race Contact Simulation
  • Proper breathing
  • Staying High in the water
  • Executing a Strong Catch

Camp continues tomorrow with a deeper diver into swim mechanics and practice under Coach Robbie’s supervision. We’re supplying videos of their swim stroke and on-site analysis in a positive learning environment.

Our June Triathlon Camp is sold out but we have one or two openings for August at the time of this writing. For more information, see our Camps page or email Coach Robbie at [email protected].

Check out our first Podcast on Swimming

Custom Swim Analysis – Get Faster By Video

 

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Ironman 70.3 Texas Tribute Video

Crushing Iron took the trip from Nashville to Galveston to race and video Ironman 70.3 Texas. We follow the stories of Coach Robbie and C26 Triathlon athlete Somer Scandridge (doing her first Half Ironman) from pre-race through the finish line. It was crazy windy the day before and it made for some tense moments, but luckily the weather calmed down by race time. It was still a big of a gnarly race and these two, along with thousands of others were forced to dig deep.

Along with Coach Robbie and Somer, you’ll find highlights from pro triathletes like: Mirinda Carfrae, Andrew Starykowicz, Matt Russell, Heather Wurtele, and female winner Melissa Hauschlidt.

Check out our Two Podcasts focused on Ironman 70.3 Texas below:

If you have a race coming up and are thinking about a coach, please contact Coach Robbie at [email protected] to discuss our multiple plans. We have all the information, including prices, posted on our Coaching Page.

Here’s our Ironman 70.3 Chattanooga Re-cap Podcast. Please be sure to subscribe to the Crushing Iron podcast on iTunes and follow Crushing Iron on YouTube.
Our Facebook page.

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C26 Athletes Share Thoughts On Ironman 70.3 Chattanooga

One of the coolest things about C26 Athletes is the free-flow of information. The Crushing Iron podcast is committed to sharing anything that we’ve learned and think will help the listener. After Ironman 70.3 Chattanooga we asked our active athletes what they learned and they didn’t hold back.

We think there’s so much good stuff here that we dedicated our newest podcast to the topic. You’ll find it embedded below.

Some are fun, some are funny, and some are intense. Hopefully you’ll find a few nuggets from the C26 Athletes that will help you in your next race.

Suzanne– The biggest take away from this weekend: hydrating days out from the race is so important. Staying ahead of the heat is key. I never felt like the heat was getting to me until a half mile to go. I think this was the key to my PR. 

Joanne- I’m doing well. I learned that not worrying about things you can’t control and work on things you can is best advice for racing and life.

Walking the aid stations works for me, ice and sponges kept me in the game for the run.

Revae– Listen to your body when it comes to nutritional advice. If it ain’t broke, don’t try to fix it. And a second pair of socks for just in case after the bike is totally clutch!

Michael-  It was my first Half IM so I did not have a lot of experience or expectations except to finish. With that being said I learned that next time I will look closer at the course maps. Not that I didn’t look but I was not expecting a hilly run. I trained on the flat streets of Chicago. I might have been beneficial to hit the hills of treadmill or find some hill and do repeats.

Wes- To stop telling yourself you can’t do something and start telling yourself you can.

Steve- I am trashed. I learned that I love the 70.3 distance. I mean LOVE. Also, I learned that if I sing Eminem classics in my head i can squeeze out an extra 15 seconds per mile………. ‘Til the roof comes off, till the lights go out.’Til my legs give out, can’t shut my mouth.

Amy- I feel like I didn’t race 😢. Some races go as planned and others don’t. I’m trying to keep my head up and I’m looking forward to the next one.

Bobby- I learned to stick to myself and my plan and not let those people who passed me on the bike early on get in my head. I saw a lot of them towards the end of the ride and then again on the run. Also, stuffing ice in my tri top was a fantastic feeling.

Claire- I learned that sports bras can hold an absurd amount of ice between aid stations and that my bike saddle has got to go.

But on a more serious note I also learned that if things aren’t going wonderfully it’s not the end of the world. I got kicked in the mouth on the swim, which I was a little bitter about, until I was chatting with a girl in transition who was excited because she overcame her fear of the water. She almost drowned when she was 8. Yeah. I got humbled real quick. Getting perspective back made the rest of the race better.

Peter- I’m sure I learned more but two specific things stick out for me. 1) this was my first race with power on the bike. My first half I let the power be a guide but followed how I was feeling more, the second half I became obsessed with hitting the range coach and I talked about, it became all I was worried about. I was so worried I over-biked, it almost took over my thoughts on the run. Future races I will trust my body more and keep the power as a guide. 2) the run is going to hurt, it is all about managing the pain as long as possible, I kept telling myself to keep running, just make it another mile before you walk. I made it to mile 10 when I gave in to pain and walked the hill. In the future I want to push through and not give in.

Sharon- I learned you can have a ton of fun doing a relay and push yourself as hard as you want in your leg because your teammates can do the rest and you still get a cool medal out of it.

I also learned that people like reading my name off my butt.

Tom- I learned that 70.3’s are this really interesting puzzle of power, speed, pace, and nutrition. Solving that puzzle specific to your body is the key to a successful race. Lots to learn

Tracy- Things I learned…

1. Although every single podcast mentions going too hard on the bike and being trashed for the run I probably kinda did that. And I’m gonna use this as an excuse to convince my husband I need a power meter.

2. But I’m still wayyyyyy stronger and more capable than I thought.

3. Going into a race with a time goal ruins everything. This was the first time I truly didn’t have one and I barely watched the clock because I didn’t care.

4. I need to learn how to pee on my self.

5. Having my name on my ass is low key annoying when I am on the struggle bus and people want to talk to me.

6. I hate coke except during a 70.3 when it tastes like the nectar of the gods.

7. My coach kinda sorta maybe just a little knows what he is doing.

Robbie– I learned it’s really hard to run and vomit at the same time… and forcing yourself from aid station to aid station works

Lucas- I learned how it’s funny when you hold back on the bike because coach says so and then all those people that passed you in miles 1-10 show back up in miles 40-56.

Courtney-  Long car rides home the next day suck especially when you have to drive most of it. I learned I need more focus on nutrition. So for everyone that rocked the run what was your nutrition like on the bike?

Ross-  1) Racing with teammates and C26 colors rocks. 2) No, Andy Potts does not get special treatment from the shuttle bus driver when he asks to be let off before everyone else. 3) You can pee your wetsuit in line before the swim and almost no one will notice. 4) Without enforcement, people will draft the heck out of the bike course. 5) Coke on the run works best when flat, otherwise, get ready for crampy run burps (it’s about as pleasant as it sounds). 6) Trusting your coach with a conservative game plan can produce a good race. 7) I haven’t reached my potential and can’t wait to see what comes next.

Mark- All good here, quads are sore as a MF! 1) Consistency and hard work in the winter will pay dividends. 2) I like running with no watch. 3) Patience, patience, patience… 4) Do a lot of walking. Helps the sore legs.

Kelly-  I did a caffeine fast for 8 days prior to Sunday and found that caffeine was a great reward to my system on race day. I also worked on taking in more nutrition. I’ve basically doubled the amount of gels I take on the run. No stomach issues and almost perfectly even splits on the marathon. I feel like that helped me race closer to my peak pace. I’m excited to have figured out what works for me. And I’m ecstatic that Robbie’s running workouts don’t have all the long boring runs I used to do yet still produce great results. I don’t think I’ll ever look back on a 20+ miler again! Unless I get so fast that I log that many in 2:20.  😂

And I’m sore and I’ve already lost a toe nail. Boo—it’s finally sandal season. A 7 hour car ride home after a marathon is not ideal.

Jason-  (1) Consistent, structured training beats sporadic, panic training. (2) if its going to be a hot day, Its never too early to start cooling (3) Don’t under estimate the power of managing your mind and thoughts. (4) Smiling when it sucks does help. (5) Paying a little more to have a hotel room close to the race start is worth it. (6) Personally,my biggest area of opportunity and gains is on the bike (7) THERE IS NOTHNG BETTER THAN RACING WITH A TEAM OF AWESOME FOLKS! GO CRUSHERS!

Aaron- Love all the posts.What I learned: 1) Racing without a watch was AWESOME, I could focus on the race instead of pace . 2) Mud, my plan was ok to mitigate the mud which populated the grassy transition area and path to and from each discipline with extra wet towels at my transition area. You lose cool points with muddy cleats and wet pedals when clipping in at the mount line… 3) Race reports and more informative workout journaling to have a robust set of references of that day and what worked and what didn’t to help build your race plan.

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If you have a race coming up and are thinking about a coach, please contact Coach Robbie at [email protected] to discuss our multiple plans. We have all the information, including prices, posted on our Coaching Page.

Here’s our Ironman 70.3 Chattanooga Re-cap Podcast. Please be sure to subscribe to the Crushing Iron podcast on iTunes and follow Crushing Iron on YouTube.
Our Facebook page.

Ironman Chattanooga My 20 Things
Ironman Chattanooga 2016 Tribute Video
Ironman Chattanooga 2015 Tribute Video
Ironman Chattanooga Run – 11 Thoughts

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Ironman 70.3 Chattanooga – My 15 Things

By Mike Tarrolly – Co-host of the Crushing Iron Triathlon Podcast

  1. GET THERE EARLY – If you can, I highly recommend getting to town early Friday afternoon, then check into the race immediately. I was through the line and back in my hotel with stickers on bike, helmet, and more or less packed for transition by 3:30 on Friday. It really helps me relax to get the mandatory stuff out of the way with no lines. The C26 Triathlon team met for dinner at 5:15 and I was blown away by the fact that we had the entire top floor of the restaurant with 30 people. It was awesome. 
  2. ENJOY THE EXPERIENCE – I once heard someone say, “Life is about experience, not things, so spend your money on experiences.” For me, the best experience at an Ironman race is close to transition. The C26 team was fortunate to have a nice rate at the Holiday Inn downtown, but even when we don’t I think it’s easily worth an extra $50 – $100 a night to park your car on Friday and never use it until you leave on Monday.
  3. GET THERE LATE – This is contrary to my first point, but when it comes to bike check-in, always go as late as possible. It was open from 1:30-5:30 and we didn’t start walking down there until 4:30. Not only does it keep your bike (namely tires) out of the hot sun, there is zero line when you get there at 4:45. It’d be different if you were actually setting up your transition, but all you do is hang your bike and leave. Life’s too short to wait in lines and you’ll have plenty of that race morning.
  4. COUNTING SHEEP – Hopefully one of these days I’ll figure out how to sleep before a race, but that day was not this weekend. I was very close to falling asleep at 10 pm, but a drunk wedding party decided to congregate in the hallway for a little scream and laugh session. I’ve been there and hate being the hypocrite so I just laid under my pillow hoping they’d go away. I think I’m snake bit. At Ironman Louisville a few years ago I had a bachelorette party in the room next to me. Honestly I was 50/50 on crashing that party and bagging the race. The night before Chatt 70.3 I fell asleep around 12.
  5. PROS ARE PEOPLE TOO – After dropping our stuff at the bike race morning, we got onto our yellow school-bus-shuttle. Pro triathlete Andy Potts was sitting in the forth row. They don’t have a pro shuttle?? Anyway, as we pulled up to the swim start and stopped, the bus ahead of us was unloading and Potts got up to get off. It was still pretty early, but he’s going off first with the other PROFESSIONAL triathletes and I’m thinking, it seems like he should have a smoother situation than what felt a little like a prison ride. He walked to the front of the bus (we were stopped) and asked the young lady if he could get out. She looked at him and said, “I’m under strict orders that no one gets off yet, now get back to your seat!” Potts humbly sat down and waited with the rest of us.
  6. THE DEAL THAT ALMOST HAPPENED – Speaking of Pro triathletes, we had a bunch of them in our hotel, including the male and female winners, Andrew Starykowicz and Heather Jackson. I personally think having pros on the same course as we race is one of the coolest things going. Potts was there, as was Matt Russell. On Saturday I was handing out C26 gear to our athletes and Starky walked over to the table. He’s been on our podcast before but we’ve never really talked in person. After a few minutes I asked what it would take to put him in a C26 hat on the podium? He thought for a minute, then said, “Well, this room is kind of expensive.” We kinda laughed, but in retrospect I should have taken him up on it. Maybe next time.
  7. THE CRUSHING IRON WAR II – The tension the morning of the race is awesome and it was so great to have a ton of C26 athletes to talk with and let go of steam. I was with long-time friend CC and we ran into about 8 other athletes from our team. CC and I had a wager on the race. The loser would take the other guy’s bike back to the hotel. This was the second incarnation of the Crushing Iron War and neither of us felt like we’d trained enough. But one thing we did right was bring a full extra bottle of ice water to the swim start. We used it to cool down once we pulled up our wetsuits because they get hot in a hurry and it’s hard to know how long it will take before you’re in the water.
  8. SWIM TWINS – I had two things on my mind before getting in the water. 1) Pull my wetsuit up as high as possible and be very liberal with the body glide. Anxiety is always a possibility with me and the looser the wetsuit on top, the better. 2) Once in the water, think about one thing: the catch. After you get upstream to the turn buoy, this is a pretty “easy” swim and I didn’t want to rush. I was focused on long, smooth, rhythmic strokes. For about 1300 meters, everything went perfectly, but then it happened, I ran into my Swim Twin. It really seems like there’s a universal law that says, “On every swim, you will eventually meet with someone who is of your exact speed who is hell bent on being your best friend and worst enemy for the rest of the swim.” I tried everything to lose this dude but he just kept getting up in my grill. This went on forever and I was furious. My stroke fell apart and my rage was full steam.  I should have just stopped and let him go, but I was genuinely worried he’d stop with me and reach out his hand to say, “Hi, my name is John, I’m your Siamese Swim Twin.” Anyway, it probably didn’t slow me down “that” much, but it started to wear me down and I just wanted to get out of the water fresh.
  9. A BIKE WITHOUT POWER – I’d put most of my race eggs in the bike basket for this race and was excited to see what could happen. With no watch or power I was casually peeking at my bike computer from time to time just to keep myself in the ballpark. There were two goals. I hoped to look down at my average speed just before the big hill and see something close to 20.5 mph. And before the second long climb I wanted to see 21 mph. I was about .5 off on each case and my hope of 21.5 mph for the ride wound up at 20.9. But I felt good on the last ten miles. Steady, strong, and in control. Maybe, just maybe, I could finally have a good run. On a side note, right around mile 25 I thought I was alone on the road and drifted to the middle while eating and drinking. A guy came up behind me and yelled, “Stay to the right.” My first reaction was, what a dick, but then I realized he was right. He then passed me and stayed in the left lane by himself for about 200 yards. I was so tempted to rise up, catch him, and yell, “Stay on your right,” but didn’t want to burn before the hill. Then it dawned on me that most of us just try to do the best we can, but occasionally get caught up in stupid little moments like that. It’s best to just let it go. 
  10. A RUN WITHOUT A WATCH – I ran out of transition to the first out and back feeling naked without a watch, but legs felt fine. As I turned around the cone and started toward the big hill, I saw CC. He was passing on the other side, about 3 minutes behind me. That’s when I knew I was in trouble. Not only is he a stronger runner, but he was now in the perfect position to lay back and survey my bright yellow jersey as he calculated his attack. So, for the first 3 miles I’m doing everything in my power to not look back, but I know he’s licking his chops. I was seriously thinking about jumping into a porto-john, cracking the door, and waiting until he passed me just so I could get behind him. But before I had a chance, he runs up and says, “Hey.” I’m like, “hey.” Then he tells me, “If you can run a 1:42, I think you can break 5 hours.” Before I even had a chance to respond, he left me in his dust. The Crushing Iron War II was over.
  11. WHEN MY GOAL DIED – My goal on the run was to run the first loop in the high 8’s, then inch that pace down on the second loop. I had no clue on my pace but it “felt” about right and according to my Ironman Tracker splits later, I was pretty close, mostly around 9 minute miles, but I was losing time at aid stations because I didn’t want to over-heat. I honestly felt good at that pace until about mile 7 when I hit the pedestrian bridge. I mean, it’s just a bridge but it felt like much more. I struggled to climb and knew I would not be “inching down” my pace on the second loop. BUT, when I got off the bridge and back to the road, I found something . . . for about a minute. Then it faded and I slunk back into grind it out mode. Just finish. Truthfully, I think I screwed up my nutrition. Possibly on the bike. I don’t think I took enough calories and I certainly didn’t take enough on the run either. I was mainly concerned with ice and staying cool. The second time I hit that hill off the greenway my hamstrings were ruined. I had nothing left and walked most of that hill. It was over and I held on for a disappointing 9:30 pace. I say it might have been nutrition, but the truth is probably more like I didn’t run train enough going in. I was just too weak.
  12. THE NAKED STERNUM – For the last two miles of that run, the only thing on my mind was pizza. I even started the party at the last aid station, by stopping for a cookie and some pretzels. I’m thinking, yeah, you only have one mile, but there’s the little issue of that bridge that just about fried your brain on the first loop. I need something to get over the hump. As I closed in on the top of that wooden nightmare I spotted what looked to be a race official yelling in my direction. He was pointing at me with a fury and I somehow cleared my clogged ear passages to hear, “Young man, let’s go, zip that jersey up, you’re way too low.” Huh? Was I really getting a “sternum warning?” Yes, I was. And turns out I wasn’t alone. As we sat around eating pizza later, at least 6 other C26 male athletes said they too got a sternum warning. I think I smell targeting! This will be a long-running joke for years, so I honestly have to thank that gentleman for being a stickler.

    Ross, dangerously close to a “sternum warning”
  13. THE C26 TEAM THROWS DOWN – C26 Triathlon had 27 athletes racing Chattanooga and you just can’t beat seeing your teammates all over the course. Our bright jersey’s were easy to spot and seemed to show up just when you needed a lift. It was great sitting around after the race sharing stories about everyone’s days. We had several first timers and at least 17 PRs from multiple 70.3 racers. We also had two people on the podium and one that just missed with 6th place. For the day we produced the second most points out of over 200 teams racing in Chattanooga.
  14. IN THE CITY – Chattanooga is the perfect venue for triathlon. You just really get the sense that the locals love hosting the race and understand the value of having 2500 people in town spending a lot of money. There are great hotels and restaurants within walking distance to the finish line and other than the torture you can face at mile 10 of the run, it truly is a nice little vacation weekend.
  15. WHO’S UP FOR 2019? – The Race Director at Chattanooga gets 5 stars. The course is almost perfect. It’s challenging but fair. Everything is very organized and safe. The volunteers are truly incredible as well. How they manage to keep aid stations stocked with ice in that heat is something that always puzzles me. Smiling, happy, and supportive at all turns. I’d also like to give a shout out to our host hotel, Holiday Inn & Suites downtown. They were the perfect host and I can’t imagine not going back. Who’s joining me in 2019?

If you have a race coming up and are thinking about a coach, please contact Coach Robbie at [email protected] to discuss our multiple plans. We have all the information, including prices, posted on our Coaching Page.

Here’s our Ironman 70.3 Chattanooga Re-cap Podcast. Please be sure to subscribe to the Crushing Iron podcast on iTunes and follow Crushing Iron on YouTube.
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Other posts of interest:

Ironman Chattanooga My 20 Things
Ironman Chattanooga 2016 Tribute Video
Ironman Chattanooga 2015 Tribute Video
Ironman Chattanooga Run – 11 Thoughts