Tag: Ironman

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You Don’t Get Your Time Back

Crushing Iron Podcast #370

This title comes from two things: The strategy behind days off and cherishing the ability to do what you do before you can’t anymore. How good perspective can minimize stress and increase enjoyability. There’s also TONS of cycling talk, including power, cadence and riding against the wind, and how to taper/prepare for two races that might wind up close together. Toward the end we discuss an awesome post from an athlete who described his “when” as his why. How being grateful for what you are able to do can be a genuine motivator to enjoy the possibilities of each day. 

Topics: 

  • The power of flexibility
  • Being comfortable if things don’t work out on time
  • Doing things the right way instead of having to do it
  • Minimizing current stress and minimize future stress
  • Riding into the wind
  • Cadence talk on the bike
  • Finding your most powerful pedal stroke
  • Pedal stroke explained
  • Single Leg drills
  • How dead spots add up
  • Knowing your limitations
  • Run cadence and load
  • Mastering effort between the zones
  • High turn over in the swim
  • Managing watts into and against the wind
  • Race spacing – How much time do you need between
  • The longer the taper . . . the . . .
  • Races are a HUGE stimulus boost
  • Fitness bumps from races
  • “My when is my why” – Patrick Gill
  • Do your days off really make sense??
  • You can’t get time back

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Love The Sport

For more on our community and coaching, please visit C26Triathlon.com

Many of us get into triathlon to figure out who we really are and that process is more effective and enjoyable if we love the sport. And loving the sport is a process. Today, we reflect on Kobe Bryant’s life and his passion for, not only the game, but everything he did, and tie it into our daily approach with triathlon. Kobe’s death is a painful reminder that life is fragile and triathlon is much more than just the numbers – it’s about community, connection and helping others. Today is about finding your sweet spots in training and appreciating the little things to make net gains.

Takeaways from Podcast #342 – Love The Sport

  • The power of a little break – It’s impossible to keep the intensity for 365 days a year. It’s important to be around people who will remind you that it’s okay to take a break and step back from the grind. In fact, it’s essential.
  • Goaded by peer pressure – On the other hand, we find benefits of giving in to occasional “good peer pressure” if your friends have your best interests in mind. And as Mike points out, it’s not a bad thing to find a little kick start once in a while.
  • Kobe Bryant’s impact on us – Kobe Bryant was Coach Robbie’s favorite player, and while Mike is a Jordan fan, both respect and love the passion Kobe brought to basketball and his life. His death is one of those events that make no sense but certainly give us a wake up call.
  • Painful reminders of how fragile life is – We tend to go through life in a haze, focused on numbers and results without the big picture in mind. When someone seemingly immortal as Kobe Bryant dies out of the blue, it always gives us pause and it is in this pause that we should remind ourselves to appreciate the little stuff.
  • Overcomplicating what matters – There’s a lot of data out there but there’s no substitute for hitting the road or water and going. Pre-optimization is a flourishing disease. Lace em up and go.
  • Combining love for the sport with wanting to be the best we can be – How often do you have that “kid feeling” when you are staring in the fact of a workout? That is the one you want. So, whatever it takes, find the part of swim, bike, and run you love the most and start there when things seem rough.
  • Burnout rate – As we’ve said many times on the podcast, “Expectations are future resentments.” There is extreme power in moderating your approach and training. Listen to your body and it will tell you when it’s time to break or swing toward one discipline or the other.
  • Type-A Celebration – Nobody can be “on” all the time and there is always use for good balance. Triathlon has a reputation for being full of Type-A athletes, but that doesn’t have to define the sport.
  • Becoming your best, not “the” best – Imagine the intensity you would have to train for the Olympics. Years and years of work for one bright moment. In a way, we are a little that way. Days and days of training for one big race. The majority training for Olympics don’t win the gold and the same is true for triathletes. Just work to be your best and let the rest take care of itself.
  • Is Triathlon a “net gain” for you? – Are you moving in the right direction? This is and should be a slow process. Not every day will be a breakthrough, but often those “bad days” are necessary to create the next advance. Embrace it all as a learning and growing experience.
  • Slowing down the least – Triathlon isn’t about who goes the fastest, it’s about who slows down the least. This amounts to strength and durability. Think of that next time you are invited to do a track workout.
  • Chasing PRs – This is a trap most of us fall into, but eventually you realize that continual PRs is unrealistic. Not that you can’t get faster with age (we for sure see this all the time) it’s just that you have to temper your expectations and find hybrid successes that may not always amount to a PR.
  • Figuring out who you are as a person – This is why a lot of us come into triathlon – to figure out who we are. Ground yourself in that path and listen to your mind and body. Bring them together in a peaceful union to let the true you come alive.
  • Breaking up the rocks – Uncovering your the truth is often painful and this is what a lot of us experience as we evolve in triathlon. We learn to sit with the pain and realize just because it’s the opposite of joy doesn’t mean it’s bad. It is what it is and often it’s a gateway to uncovering parts of ourselves that we know are being starved.
  • Love what you love.

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Thank you for listening to the Crushing Iron Podcast. We have been recording podcasts for over 3 years on Monday and Thursday. We’ve explored many issues both in and outside of triathlon. We appreciate your support and look forward to meeting you out on the course one of these days.

For more on our community and coaching, please visit C26Triathlon.com

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My 12 Things Ironman 70.3 Chattanooga: Inside the Mind of an Aging Man Who Doesn’t Really Like Gadgets

By Mike Tarrolly for Crushing Iron

I think it’s important for people to write race reports. It helps you remember where you did well and what you need to do better next time. Over the years my recaps have morphed from flowing gibberish about every hotel lobby conversation into something more like “things I learned” with the hope that someone else can pick something up. So, yes, there are little things that happened but mostly this is about how my training for this race unfolded when I got onto the course. It wasn’t perfect, but it was the first time I didn’t feel obligated to buy a “Ironman Name Shirt” so I might be on the right track.

  1. Age Is Just a Number – I started triathlon at age 49. I’m 56 now and have done seven Half Ironman races. This was my best performance to date. So, age is definitely a number . . . but most everything that happened in this race began back in December. My running has been very consistent for 5 1/2 months, including a C26 run camp that was a bit of a game changer for me. We talk about it non-stop on the podcast, but consistency is king.

  2. You Can’t Always Get What You Want – If I’m totally honest, I thought I was going to race faster. Isn’t that always the case? But, it was mainly because of how I’d been running. The consistency was one thing, but I was also throwing down some intense work, including tons of hills, even on recovery runs. I guess the reality check is always the race. The hard bike followed by the hard run. The good news is, even though I closed pretty hard in Chattanooga, I think I would have been able to hold the general pace of my run for quite a bit longer. That’s what gives me the most optimism moving toward Wisconsin. #trainingday

  3. Sleep Might Be The Hardest Part of Race Weekend – We had a TON of C26 athletes hanging around and while that meant a lot of mental juggling, I loved it. Friendly faces and good conversation is a really good way to take your mind off the race. That said, somewhere in my subconscious I was concerned about that Saturday night sleep……… but great news! I fell asleep around 7:30 and remember feeling very excited about that as I drifted off. After some wicked dreams, I woke up naturally, reached for my phone to check the time and it was 9:00! I’d slept for 1.5 hours and was now royally f*cked. Yep. I turned on basketball for a while and eventually resorted to reading the Bible because, frankly, I don’t understand it and I thought it would fatigue my brain. No such luck as I got swept away by the book of Revelation and the only true revelation I had was that I had fall asleep again, then wake up in about 3 hours. One of these days I’ll get rest before a race.
     
  4. School Bus Nerds – There’s something very appropriate about shuttling triathletes to the swim in yellow school buses. There is a first-day-of-school awkwardness that makes everyone on the bus seem like a child. And isn’t that that point? We all do this sport to reclaim a bit of our youth, right? And I can’t help but wonder why we are so driven to feel this way? Maybe it’s simple. We want to feel young and the idea of chasing money and cars and power really starts to get old after a while. So, after standing in line, I hopped in the front seat of the bus. Prime territory. Hot seat. Podcast host. Ready to share all his knowledge about this race. And one by one, people blew by me like I was cold product. Finally the very last guy getting on plopped down next to me and fiddled with his goggles the whole ride.

  5. The Look in Their Eyes – Swim starts fascinate me. I strolled through the throngs of lycra listening to the patented Ironman morning mix tape and surveyed people’s eyes. I love wondering what’s going on in people’s minds. There is so much nervous energy before a swim because it’s one of those moments that creates a looming danger. I think that is good for us, but so many things these days are getting soft and protected. It’s the main reason I’m so adamant about the mass starts in triathlon. They are great opportunities for us to test ourselves. When we do hard things, day-to-day life seems a little bit easier. I was genuinely excited to take Mother Nature’s latest test. As I surveyed the course, I noticed a few orange buoys tucked up against the shoreline and my first thought, “these mother f*ckers are going to shorten the swim.” They’re going to take away an opportunity. But … the pros went off and it looked like they were doing fine. Yeah, they struggled a little, but it’s an upstream swim for 200 yards. Harder is the point. I put my ear plugs in and started to get a lather going in my wetsuit. Then, Tracy tapped me on the shoulder. I pulled out my ear plugs and she said, “Did you hear the announcement?” Nope. “They are shortening the swim.” WTF. Yep…First Louisville… now this one. That’s two in a row for me and I’m not a happy camper at this moment. I grunted a bit, then swore a couple times for effect and tried to re-group. The one thing I always tell myself in that situation is “DO NOT UNDERESTIMATE THE SWIM JUST BECAUSE IT IS SHORT.” Anything can happen and if you take it lightly, the next thing you know you’ll be getting run over and way off course and filled with anxiety. Focus, Mike. 

  6. Maybe Gadgets Aren’t So Bad After all – I have never been a gadget guy, but about 15 of my training rides for Chattanooga were done with a power meter. That doesn’t mean I actually “used” it as in set up my next workout based on power, I just used it . . . and paid a little more attention to this mystery called power. The thing power helped me with most was my pedal stroke. I finally saw in black and white what it felt like to push 300 watts vs. 250. It was things like that that helped me take it just a little bit easier on hills. And maybe even more important, it showed me how much I was leaving on the table for flats and gradual declines. Dear Mike, Just because you’re going 23 mph doesn’t mean you’re actually pedaling hard. It’s hard to push your power on declines and I gained confidence with bigger gears and “stealing speed” at different points on the course.

  7. Riding By Feel – All that said, I still didn’t feel comfortable enough to race with the power meter, well, that and I had a brand new Flo 90 that was sitting in the corner flirting with me for for the month leading up to Chattanooga. So, about 2 weeks out, I started riding with Flo instead of the power tap wheel. It felt amazing from the minute I pushed play. I was definitely riding differently and frankly my favorite part of riding with Flos is the sound. People can hear you coming from a block away. My plan for this race was pretty simple. I would use general MPH targets, but in a way that married the feel of my internally calibrated power meter. Stay under control and in the 20-20.5 mph range until the top of that short steep hill around mile 27, take the effort up a notch for the next 15 miles (which seem mostly downhill), then finish strong but under control for the last 12 or so. My goal was to use that fast section to get my average pace right around 21 mph by the top of that two mile climb at the 44 mile mark. I pretty much nailed it to perfection and rode the last stretch really strong. My bike computer said I finished at 21.69 mph, but I later noticed the distance read 58.5 miles, so something must be set wrong considering my race speed was 21.2 mph. 

  8. Old Guys Are Fast – So, in my mind I’m thinking, hmm… 21.69 mph… I have to be somewhere close to the running in my age group off the bike, but as I ran past several people I know who would have pointed that out, they kinda looked at me like I was Hines Ward in the Energy Lab. Well, maybe they just didn’t want to say anything because of how people are spread out on the course and Ironman Tracker can be tough to read like that. So, I just ran. *As it turned out I was 21st off the bike out of 136 in my AG… some of these guys are fast!

  9. Stay Cool Young Man – I knew the one thing that could bite me hard on this run was the heat, so I made cooling priority number one. I actually used a shoulder bag cooler as my gear bag that morning and put two small and one medium sized ziplock bags of ice in there before the swim. Oh boy I thought that was clever! I also pre-loaded my run belt with two small flasks of Skratch and 3-4 gels in the zip pocket. When I left T2 I slid the small ice bags (now somewhat melted but still cold) into the back pockets of my kit (which hit the damn spot on my lower back) and slowly dripped the big bag of ice water over my head as I ran out of transition. My goal was to be cold (blooded) as I hit the course and this really helped. Of course this process started on the bike at every aid station where I always grabbed and extra bottle of water for cooling and grabbed two for the last 12 miles of the bike.

  10. Running Blind – It didn’t turn out to be as hot as we’d thought, but the heat was another reason I wanted to get in and out of the water as soon as possible. The bike was surprisingly shaded and while I never felt that hot out there I forced myself into a constant stream of cold water on my head, neck, and legs. As I left T2 it seemed to pay off as I felt pretty solid, even after climbing the first hill. I stayed controlled and waited for one thing . . . that unforgettable feeling you get when bike legs turn back into run legs. Be patient, homie! Yes, I was pretty patient, and felt pretty good, but was still in a weird limbo about mile 4. Not tired, but not explosive. I didn’t wear my Garmin for the race, but reset my chrono on at the first two aid stations to get an idea of my pace. After doing this twice, I said, “F*ck it, just run, dude.” And that’s what I did. Besides, the face of my watch had fogged up and I was wearing contacts, so I couldn’t read it anyway. 

  11. Where Are My Run Legs? – I guess it’s around mile 5 where they have the out and back double aid station, I slowed down at the end to get enough ice and took several cold sponges. The freezing water hit me like a shot of adrenaline and my run stride hit me like lightening. I ran freely to the bottom of Battery Lane and had to reign it in for my first time up the hill. I felt strong and was starting to build confidence, mainly because I knew I’d done this in training and I was feeling things more in my lungs than my legs. 

  12. Let It Rip – At the end of my first loop I saw coach Robbie on the pedestrian bridge and he gave me the ole, “Let it rip” command. I agreed, but those kind of thoughts are relative. I’d love to say that second loop was a joy and I kept getting faster and faster until I did cartwheels across the finish line, but it started getting hard. I had to really focus and turn up my effort. I don’t want to say I ran that “hard” but I was strong. My new goal was to be steady, not stop, and get to the top of Battery again and THEN let it rip. That’s pretty much what happened, but it was a fight. I passed a shit load of people on both bridges and by the time I saw Coach again, I thought, yes, I made it. I’ll just coast down the big hill to the finish with a nice race. But, he had other ideas . . . “You gotta pick it up, finish strong!” Ugh… I had no clue what that meant, but . . . was I back in the running for something? No watch, no time, no nothing and he’s telling me to leave it all on the course for the last 3/4 of a mile. So . . . I did. And believe me running hard down that last hill isn’t as fun as soaking in the sights. It was the toughest part of my day and in my mind I figured out that I wasn’t in the running for a podium, but I had a shot at sub 5 hours. I finished right with Scott, C26 teammate, and asked if he could read my watch… he got real close, squinted and said, “4:58, I think.” And that’s what it was. While I felt really good about that and knew the sub 5 time would deceive a lot of people into thinking it was a great race, I knew that shortened swim gave it a major asterisk. 

Conclusion: Even though it was my best Half Ironman performance to date, it technically wasn’t my fastest. Back in 2014 (when I was practically a teenager) I did Muncie in 5:05 but my swim was around 36 minutes that day (vs. 19 minutes at a shortened Chattanooga swim). My bike and run were faster at Muncie, but my bike and run at Chattanooga were better. I was in control the entire day and never cringed when I saw a mile marker. It was more like they were blowing by than they were a nuisance. And I felt much better afterwards at Chattanooga. Now, some could say I didn’t leave it on the course, but Chatt’s bike and run are a little bit harder, and well, I’m a little bit older. So, don’t let age determine how you feel.  

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C26 Triathlon Camp Video May 2019

There’s something truly special about having such a great group of people come to town and work on getting better. Not much is more inspiring or magnetic than effort and everyone that came to the C26 May Camp gave it their all.

Our camp motto has always been “No One Left Behind” and this year we added a new phrase, “Never Alone” because that’s at the core of what C26 is all about. Giving triathletes a community to meet new friends, grow, and become better triathletes.

Here’s the video highlights from another awesome camp in Nashville, TN. Special thanks to everyone for great energy and inspiring us to keep going.

Video highlights from the C26 May, 2019 Triathlon Camp

Below is the podcast we recorded the day after camp. We called it “Testing Your Limits” because many people come to camp do things they never believed they could do and always leave with more confidence.

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Spectating Ironman Louisville? Do this . . .

By Mike Tarrolly for Crushing Iron

Last year, the day after I raced Ironman Louisville, I limped into a convenience store and the cashier gave me a dirty look before saying, “YOU, you, you!” I said, “What??” “That damn Ironman had me stuck in traffic for over an hour yesterday!” I smiled and said something about “it’s a great way to work on patience” with a laugh. She actually kind of chuckled, we talked for a few minutes, then ended up exchanging numbers. We text all the time now about fluctuating pastry and coffee prices. Well, not really, but it was great to connect with a Louisville resident and make them feel just a tad bit better about hosting Ironman in their city.

If you’ve been following my “Road to Ironman Louisville” video series, you probably know that I have a big place in my heart for that race, and the city. It was the first Ironman I ever spectated and this will be my third time on the course. Yet it seems like every year, but there are rumblings of this possibly being the last year for Ironman Louisville.

One of the things I hear a lot is that the city of Louisville (and maybe more accurately, surrounding cities) isn’t completely sold on giving up their town for such a long race. Reports estimate the race brings around 8 million in revenue to Louisville each year, but the question becomes, is this enough for a major city to shut down major roads for a majority of the day?

Locals Hate The Traffic Problems

Eight million sounds like a lot of money, but I’m sure the right convention or whatever would to the same without road closures, which I think are the main reason people don’t like races like these. I’m pretty sure my cashier friend isn’t alone.

I sense that events like this are a big deal to a community at first, but after a while it starts wearing on their nerves because it “seems” like all these outsiders traipse into town and no one gives a shit about the people who live there. That’s why I’m suggesting everyone who races or spectates do their best to change the impression.

1. Find A Way To Say Thanks

We are guests in Louisville, and I think people want to be acknowledged. I live in one of the most visited places there is, Nashville, and know the feeling. There isn’t a day that goes by when I’m cut off or have to wait for tourists blindly crossing the street with no idea where they’re going. It can really start getting on your nerves. It’s a little like someone walking into your house and going straight to the fridge to help themselves.

I mean this in the truest sense of the word. Find a way to thank the people of Louisville for letting us into their home to live our crazy dreams. Realize that people are doing things they normally do and we are interrupting that daily process. Talk to them, be nice and thank them. It’s easy for a triathlete to think they are coming in town to deliver the Super Bowl, but in reality nobody cares much about what we are doing. Acting like we are some kind of super-athlete is ridiculous. They are giving us their ROADS for a safe place to do this little race.

2. Be Genuine

One thing that grates me about living in Nashville is the number of people that yell “I LOVE Nashville.” I don’t know why, but I think it’s partially because (and this is old curmudgeon stuff here) I always think they love the tourist part of Nashville and that is exactly that part that can wear you thin.

What I do like is when people seem to be interested in me as a person living here in Nashville. The ones that treat locals like people, not zoo animals from a different world. Strike up conversation, and yes, thank them, too.

Here’s how that might look:

You: I know this race is probably a hassle for you, I just want to thank you for letting us do this in your town.
Them: Oh, no, not really (this means it kind of bugs them). I mean, it’s cool. It’s not so bad.
You: Yeah, but I know how it is, we have the Doppleganger Festival every year in Chetaquinan, and people seem to walk all over us.
Them: What is Chetaquinan?
You: It’s a little place up north near the Upper Pennensuila in Michigan.
Them: Oh, we go fishing up off Mackinaw Island every year.
You: Really? We do, too. Big family trip.
Them: What’s your name?
You: I’m Bob Stetensonhoffer.
Them: Are you any relation to Phil Stetensonhoffer?
You: YES! That’s my brother!
Them: Dad???

3. Be Gracious

There’s nothing worse than the person who says something like, “We give them a lot of money, they need to deal with it.”

This always reminds me of the days when I used to work at a pizza place in LaCrosse, Wisconsin during college. Every year the big Octoberfest would roll into town and make my life hell. Drunks everywhere screaming for more pizza and beer, all leaving bad tips. I hated it, but the weekend made a ton of money for the owner.

Remember that when you walk into a restaurants in Louisville with 10 other triathletes order 11 waters with 3 refills. Imagine those waters are beer and will add 10-15 bucks to your bill. Leave a good tip and treat the staff with respect. They are the ones who leave at night and go out and start negative strains about how cheap Ironman athletes are.

4. Be Visible  

Many people make cardboard signs to support their athlete during the race. What if this year, for every sign that was made, we take a few more minutes to make another one that says, “Thank You Louisville.”

It would be awesome to see them all over the course. Hundreds of them that make it seem like a campaign!

I know local media well enough to know they will NOT be able to resist getting video of this stuff. They will probably interview some of you and ask what it is about Louisville. People at home that are pissed off and watching news will see the story and think, “Oh, maybe them their Ironmen ain’t all that bad afterall.”

We Play Triathlon

We are not professionals. We are just people wanting to be in better shape that use carrots like Ironman events to be rewarded once in a while for the hard work.

While it does bring a lot of money to cities, I think it’s important we realize that most of these places don’t NEED us. They are making a compromise on many levels. We take a some money and give you are town for a day.

I think Ironman has a great thing going with Louisville because it is a bigger city and the race is right downtown. I remember the first time I watched Louisville in 2012. The downtown was kind of sleepy and it seemed like nobody was even around. Now, (and possibly because of Ironman on some level) the city has grown. More restaurants, condos, and action. On some level I think people there might feel like they don’t need Ironman anymore, and it’s probably true.

So, this year, make the people WANT Ironman. Make it a good experience for THEM. Be nice, buy stuff, and say thanks. Hopefully with thousands of signs so they know you mean it.

Thanks for supporting C26 Triathlon and Louisville, Kentucky.

Please subscribe to the Crushing Iron podcast on iTunes

Support the podcast on Patreon with a simple donation of $3.26 per month. We have over 200 podcasts and release every Monday and Thursday.

Looking for a well balanced, effective approach to coaching? Check out our information and pricing here.

Crushing Iron hosts 3 triathlon camps in Nashville, TN each year. We have videos and feedback from last year’s camp here.

 

 

 

 

 

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Ironman Chattanooga Swim and T1 Explained

By Mike Tarrolly for Crushing Iron 

Crushing Iron has been shooting video of Ironman Chattanooga since its inception. We’ve put together a little video below that explains race morning bus shuttle, the swim course, and the flow through T1.

* Also, after you’ve watched the video, you may want to check out the podcast below (Fake News In Your Race Brain), especially the second half where Coach Robbie has a great segment on tackling the Ironman Run. We got a ton of great feedback from those racing Ironman Wisconsin.

IRONMAN CHATTANOOGA RACE MORNING

On race morning, athletes will head downtown, double check their gear bags, then board a bus that takes them to the swim start, which is approximately a 15 minute ride. If it’s warm, these busses can get kind of hot, so keep that in mind.

Once there, you’ll find your place in line and wait for the cannon. The final approach looks like this and there is a long pier at the end with plenty of room to jump into very spacious start for your swim. 

IRONMAN CHATTANOOGA SWIM COURSE

The course itself is all downstream, but it’s not “straight.” There is plenty of river space, and I remember this being almost a completely clean swim with regard to body contact, but my advice (even though it may be tempting to find a “better line”) would be stay as close to the buoys as possible. 

IRONMAN CHATTANOOGA SWIM EXIT

When you get close to the exit there is one final red buoy you must corner, then you climb out of the water with help from volunteers (be ready to make a big step up), and run down the boardwalk.

IRONMAN CHATTANOOGA T1

After about 100 yards you’ll turn left to run up a short ramp to get into transition. 

You’ll run down this row, grab your bag, then turn left into the center of transition to get your bike.

Here’s the video explanation of the Ironman Chattanooga Swim Course/Transition 1

If you want even more, here’s a link to a post with 18 Stories we’ve written about Ironman Chattanooga over the years.

Good luck to everyone racing! Please make sure you say hi if you see Coach Robbie or Me walking around.

Please subscribe to the Crushing Iron podcast on iTunes

Support the podcast on Patreon with a simple donation of $3.26 per month. We have over 200 podcasts and release every Monday and Thursday.

Looking for a well balanced, effective approach to coaching? Check out our information and pricing here.

Crushing Iron hosts 3 triathlon camps in Nashville, TN each year. We have videos and feedback from last year’s camp here.

Thanks for supporting C26 Triathlon.

 

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Getting Ready For Ironman Chattanooga

By Mike Tarrolly for the Crushing Iron Podcast

Next week the co-hosts of the Crushing Iron Podcast, Mike and Robbie, will descend on Ironman Chattanooga . . . as spectators. We have ten C26 athletes racing, (including C26 athlete, Ross, who had an amazing story to tell on a previous podcast) and will be soaking in the entire experience.

We thought we’d organize a look at some of the Ironman Chattanooga information we’ve compiled since the event started. After you finish this post, check out this one with 18 story/video links to things we’ve covered at Ironman Chattanooga in the past.

Here’s a podcast (the Crushing Iron Podcast is released every Monday and Thursday) we did about Ironman Chattanooga if you want to check it out:

Thursday/Friday: For starters, let’s talk about the first thing you should do when you get to downtown Chattanooga: Check In!

We are big on getting this out of the way. If you get into town on Thursday and make a quick drive-through to soak it in, park, get out, and check in. It’s just so much nicer to get your gear bags, chip, etc. and have it back at your room early. Plus, lines get increasingly longer as more people get to town. Thursday is optimal, but certainly early Friday morning so you can start loading your bags and go get anything you may have forgotten. Because, other than a morning tune up, Saturday should be treated as a day of rest with minimal walking.

Saturday is bags and bike. (We always like to remind people that they will have a final chance to check their bags race morning). We also like to drop our bags and bikes later in the afternoon when the lines are down and your bike won’t have to sit in the sun as long.

Race morning can always feel a little hectic, so below we’ve screen grabbed the timing for transition, shuttles, and the race start.

Quick story about race morning: In 2015 when I was racing Chattanooga (this is Mike), we stayed at the Chattanoogan, which is a really nice place, but about a mile or so walk to transition. We left insanely early and I was groggy as usual. I feel like we got to transition about 5:15 which was in PLENTY of time, but when you start hearing bus engines take off, you get the sense that you’re falling behind. We rushed to check our gear bags, then scrambled to the bus. It’s about a 10 minute bus ride and five minutes into said ride I realized I forgot my timing chip at the hotel. This happened because I put the chip into one of the backpack pockets instead of immediately putting it on the counter with everything else. Dumb move.

Talk about a panic moment. Thankfully the woman right behind me said she did the same thing and thought she heard they had extras at the start. Well, this was true. (Note: If you DO forget your chip, make sure to turn it in after the race or you’ll have to mail it back. If you don’t they charge you for it).

The problem was, they have them at the front of the line. The bus drops you off at a place that is essentially the middle of the line. So, I walked all the way to the front of the line, then all the way back to the end of the line forming line where my friends were. About two extra miles of walking for no reason. So, I’d walked around 3 miles before the race started, which really bummed me out, but it turned out to be my fastest race to date, so who knows.

When I raced it was a first come first serve rolling start. I can’t find anything that says it’s “self-seeded” so I’m thinking it may be the same. The earlier you get in line, the earlier you get into the water. If it’s a wetsuit optional swim, the people in line with wetsuits are asked to step to the side and they will go in after all non-wetsuit swimmers enter the water.

Race Morning Schedule:

Here’s a little more info from the Ironman Chattanooga Athlete guide that’s good to be familiar with:

And finally, here’s another screen grab about timing chips, race cut off times, etc.

Here’s a video we made for 2017 Ironman Chattanooga. Watch it, then go enjoy your race!

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Regret As Motivation

By Mike Tarrolly for Crushing Iron

Now that I’m signed up for Ironman Louisville, my mind is back in overdrive, and on my ride today, I had a thought . . .

What would I die for?

It crossed my mind because often when I ride by (or through) meandering families on the bike path, occasionally “the dad” gives me the “don’t fuck with my family” eye. Today a “dad glare” made me shiver.

I wasn’t riding fast and slowed down further because his three kids were blocking the entire path. I gave dad a nice smile but he looked at me like he would prefer throwing me and my bike in the river.

Now, maybe I’m projecting, but it’s pretty common. I’m wondering, are these guys really that tough, or are they just willing to die for their kids if some guy in lycra with shaved legs on a bicycle puts the fear of God in them?

Are we only willing to die for others? Or are we willing to die for ourselves?

Our own love? Our own freedom, experiences, or passions?

Last night I was listening to the Joe Rogan podcast and his guest, Christopher Ryan, told a story of getting stung by a scorpion in the jungle. A few minutes later he ran into a local who told him that scorpion was lethal. Ryan recoiled and genuinely thought he was facing his own death . . . soon.

He staggered through the darkness for help, certain he was about to die. A couple hours later he made it to a rundown home in the jungle, and through a conversation in broken English discovered he wasn’t stung by the lethal scorpion, but another kind without the potent dose.

It was during those two hours he claimed to find complete contentment with his life . . . and death. He’d traveled, experienced life, women, and song. He was “okay” with dying, but felt bad for family and friends.

Fortunately, he lived to tell the story of his own death.

Using Fear And Regret

On some level, I think I would have died for Ironman in the beginning. I pushed my body to limits it had never been seen. I “felt” like I was dying a few times, but it was sort of that “manageable death.”

During that Rogan podcast they also mentioned an article Joe had written for Maxim explaining why working out is like building a sand castle.  Essentially, you take time, spend effort, focus and love creating this thing that you know will eventually be gone. And that is the key point. You understand, always, that you will die.

That’s a bit morose, but it’s really a good motivator if you accept it. Death is coming, and nothing is more painful than regret.

Life Without A Phone

So, as someone without kids, am I willing to die for lack of regret?

I can sit here today and say, yes. But the reality is, I am still human and . . . I am afraid.

Sometimes I’m afraid of the simplest things like walking my dog late at night. Why? Because somehow, the idea has gotten into my head that all kinds of bad things can happen out there. People will jump you, cars will run you off the road, starving stray dogs will attack. Where does this shit come from?

Two days ago I ordered a Lyft home from the auto mechanic. I had reservations about getting in the car when it showed up because behind tinted windows was a guy, and the driver photo on my app was of woman. But it was daytime and I only lived 2 miles away, what could go wrong? His car smelled like weed and we almost got side-swiped, but other than that . . .

He dropped me off and everything was fine, until I couldn’t find my phone.

I went to iCloud to “find my phone” and it was halfway across town. I tried communicating with Lyft and had a short email exchange that claimed the driver didn’t have it. It was lighting up on the map in his car, but whatever.

I was a little freaked out at first, but did a quick inventory of everything I’d “lose,” and did a virtual erase before ordering an upgrade.

These two days without a phone have been a wake up call. I can’t tell you how many times I have reached for it or thought about texting someone or engaging my mind in some worthless stimulation.

The first day was flat out bizarre. I felt like a victim, alone, and depressed.

I thought I’d get the phone on Day 2, but Verizon screwed that up and I had no choice but to accept that I was off the grid again.

A funny thing happened that second day without a phone. I was starting to do stuff without thinking. Crazy shit, like taking an old rug into the driveway, pouring soap on it, and scrubbing out stains.

I hauled sticks and limbs out to the curb. Scratched paint spills off floors. Organized my garage.

Occasionally I entered a confusing gray zone. I’d sort of look around for something to do next, then start walking “toward my phone” in the other room. When I remembered it wasn’t there, I would vacuum the stairs instead.

I also noticed I didn’t get tired doing all of these things. Typically I will kick back on the couch or in bed and doodle on my phone, eventually falling asleep for a nap. No nap, or even a thought of a nap happened.

It’s a short sample, but it is natural confirmation for something I have suspected for years. Phones can literally suck the life out of you.

When you don’t have a phone for idle entertainment, you have to create something to do and this action gives you energy. Even something as simple as checking Facebook on an actual computer feels different. You are chained to a location and your natural instinct is to get up and move after a while. But with a phone, you are ALWAYS ON.

I can’t tell you how fucked up (and embarrassing) it is to say that when I lost my phone it felt like a part of me had died. A streak of hopelessness flooded my brain. Ironically, it wasn’t as bad as I would have imagined it because I think my phone has helped create a certain level of numbness in my brain and body which helped me get past the panic.

Building Our Sand Castle

People will criticize you for training for an Ironman. They will say you are crazy.

But we have to keep building our sand castle.

I’m now looking at my phone as water and wind. External elements trying to destroy my work in progress. Squashing the art. Doing its best to leave me with regret.

This may seem dramatic, but just think about how much time we waste on our phones. Think about all the dreams and goals washing away as we surf through endless streams of thoughts distracting us from our missions.

I am not giving up my phone, but I am taking action against its powers of seduction. My new phone won’t be used for activity, but to find activity. My new phone won’t be used to idly communicate but to find real communication. It will be used for its best qualities, not to suppress my path.

Filling A Void

As I was writing this, my new phone showed up and I’m walking through the set up process. I feel that attachment and don’t like it. What have I missed? What can I explore? Where is all the information on my old phone?

Does any of this matter? Is my phone really a source of exploration?

Opening that phone box gave me this strange feeling of relief. It was like I’d been starving for two days and finally found food. But I hadn’t hunted or worked for anything. I simply pushed a few buttons on my laptop and it was delivered.

The First Big Test

I am now writing post trip to Ironman 70.3 Texas. Robbie and I drove down for the race and stayed with one of our athletes who was also doing the race. My phone experience was mainly for work, but I felt this bizarre sense of paranoia the whole time. Like I was going to lose my phone.

Somewhere on the trip it occurred to me that phone’s add an entire new dimension to our existence. Like another limb or head on our body that we could lose at any time because it isn’t attached. Panic driven moments when you pat your pocket and it’s not there. Where did it go!?!

It’s really kind of pathetic and has me leaning even more into simplicity. I wanted to put the phone in my luggage and forget about it for the entire 12 hour drive, but it was not even an option. It felt impossible, but as Ironman likes to say, Anything is Possible, so maybe, just maybe, I will be able to lessen my attachment to the phone.

I’d hate to regret it.

Update: It’s been a couple months since I wrote this piece and things have slowly returned to normal. I’m re-connected to my phone and it’s distracting me like it always has.

Last night I listened to an interview with Sam Harris and he was talking about this same dilemma and how social media literally creates an alternative universe in our minds. I can tell you as an older gentleman, there is not enough real estate for another universe in this brain.

It has me thinking about this concept of “back in my day things were different.” How that has always been the case with life. Everyone’s father had it different and harder, etc. And while it was true on some level, I wonder if today is the first time this case may have a real argument?

The internet has only been around about 20 years. It has changed things in a massive way. I feel like the last big change was the early 1900’s with the popularization of mass production. The internet is far more invasive and in its infancy. We don’t even realize how much technology, phones, and apps have or will impact us.

Everyone talks about how Steve Jobs changed the world. How he did all these great things for humanity, but as someone put it in simple terms, “Steve Jobs has created a whole generation of phone starers.”

I realize this is a me problem, but how do you get out of this cycle? How do I get back to the basics of tactile living? Touching the earth, looking in people’s eyes, having real conversation that matters.

We all just plod along like sheep and download the next app, the next source of distraction. Some do it with grace and the best intentions. I’m not sure that’s me. I genuinely hate when I sit around and randomly open apps to “see what’s going on.” One after another I click to stimulate, often when I should be shutting down to sleep.

It’s definitely not the old days when entertainment meant putting on a football helmet in the living room as an 8 year old kid and dad holding up a couch cushion while I slammed into him like a blocking sled.

Happy Father’s Day. Give me a call sometime.

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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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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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.
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