Advertise on podcast: Crushing Iron Triathlon Podcast

Today we look at the Ironman World Championship Men's Race and the level-headed, consistent performance of Vincent Luis. We get into his disciplined training and his biggest focus while on the course. We talk the swim push, biking your own race, and saving something for the last 5k. We discuss the heat and different cooling methods along with why ice might not bet the best choice. These pros go all in, sometimes with a bad hand, and sometimes the bluff doesn't pay off. Topics: Vincent Luis on discipline and commitment to the race Food, drink, and sleep 1st IM win ever is Kona The broadcast depth Decisions in the chop Starky in his prime? Going to Kona 4 days out? Is the swim push too much? Losing weight and gaining power Playing your own game How restrained can we be on course? Well paced and disciplined His last race? Saving energy for the last 5k Heat prep Is ice too extreme? Overheating start in the swim? Brick obsessions Going all in with a bad hand Matches burned in training Mind games within the race Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we dive into an unbelievable Women's race at the Ironman World Championship. We talk about what went right and what went wrong and offer our humble opinions. It was a great day for Ironman in general and the attention these races got is sure to have an impact on the sport. We talk Lucy's swim, Taylor's poise, and Solveig's finish. We also look at technology and how it keeps pushing the envelope but not always down the right road. We get into sodium, heat, and why we wonder if the calorie intakes might be too much. Topics: Big Day for Triathlon Women's Finish Lucy Charles Barclay and the swim What's a minute and a half worth? Being in the front pack Racing their own race Hot Aero Helmets worth it? Uphills vs downhills at Kona Heat implosion Swim caps Too much sodium? Penalties a good thing? Too hot and too cold ranges Digestion has a cost The Iron War Building aerobic systems that are off the charts Solveig Lovseth Taylor Knibb Going hard at the end with such a lead On course assistance Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

We're ready for Kona! Today we go through possible strategies for the men and women along with how different variables could impact the podium. The field is deep and the excitment surrounding the Ironman World Championship is higher than ever. How will the race unfold and what are the C26 predictions? Topics: • Deep field • Front pack • Who's gonna lead it • Expect fireworks • Brewers • Play the right way • Will they ride as a pack? • Salt water buoancy • How much can they push themselves? • What is the limit? • It's all about the run • Having an Ace up their sleeve • Off the bike • Vibes over data? Mike - [email protected] Robbie - [email protected]

Well, we waited 959 episodes to realease this info, but here it is.  Topics: Bank your Vitamin D Gutav Iden Flat bills and Polos What areas are you serious about improving? Swim the Suck What excites you most? Is what excites you what you should be working on? Realistic goals Same things over and over and over Wanting the result but not the work Bank the work Analyzing the "after" Being "in" the workout Connecting links in your chain Talent, tenacity, confidence Telling people what your big goal is Everybody wants to get faster, but . . . What's your real weakness? It's not the work, it's what you do during the work Focus on the Demands Stock market training The secret to training These are things that make champions There's a difference between hope and knowing Skip the bellhop Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we look at protecting and maximizing your time and effort so that you can be faster next year. We talk about the importance of "raising your floor" so you are ahead of the game and late season training doesn't feel so pressure packed or overwhelming. Now is the time. We also talk about diet and our cultural push to eat out of habit instead of needs. We look at shrinking the gap for your next PR, avoiding burnout, and rekindling the love of training. We explore training Monday through Friday only. We talk about mental and emotional flexibility and why it's not about how it looks right now, but getting it done. Topics: Time flies Protecting your time blocks Fasting Paying attention to hunger Do we eat too much? What is energy? Fuel is important . . . but System cleans and resets The least stress approach Shrinking the gap for your PR goal Avoiding burnout Sneaking in a long swim, bike, and run each month Rekindled love for training Training M-F only? The pressure of the last 6 weeks before a race Mental and emotional flexibility It's not "how it looks" it's about getting it done Keep your "jumps" shorter Building run frequency Have fun noodling along Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today, we explore the concept of going back to the Ironman Drawing Board and working on the small things that lead to big results. We explore creating your own specific challenge, talk an out being afraid of different zones, and creating a new ceiling that attracts your floor. We get into how to build and HOLD your gains. We look at going longer vs. training smarter. We get into fear of strength and intensity and how/when to overcome it. The struggles in triathlon are all part of the fun and mystery and today we look at ways to reinvent ourselves and our training. Topics: Is it the weather or the desire to do more that makes the difference? Love your yard and love yourself The triathlon space just feels different these days More athletes competing? Creating your specific challenge Afraid of certain zones? When it's insanely hot outside Creating a ceiling that leaves more room Moving the floor closer to your potential If you don't train it you stop gaining it Building and holding your gains Keeping the speed inside the plan Consistent with the little things The intent behind the training Going longer vs. being more purposeful Fear of strength and intensity It's all part of the fun and mystery Peeling back the layers of your success Lives change . . . more volume, less volume Nothing always works forever Take off the leash and let it rip Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

You gotta be faster to be faster . . . but how do we get there? For a lot of us, that process starts now and we have to cut through the noise to figure out what we need to work on. It can be anything from form and technique to diet and nutrition to endurance to strength to mobility and flexibility. But it can't all happen at once. How do we set ourselves up to stick with desired changes? Triathlon is a complex puzzle that mirrors life. It's not always fun or easy, but we get into real approaches that can help you shift your mindset to hit small practices now that will pay off towards your big goals later. Topics: Living the best life Chicken wings and hot corners General idea of what you want to accomplish Post race emotions Off-season technique Most athletes thing in times or zones Post race sweet spot Get where you're going fast and cheap Working on your form is hard Where's the low hanging fruit? Blindly doing workouts Speed, technique, rhythm, endurance, timing, etc… Build form and technique into your workouts Polarizing Pyramiding Things that are important year round When to disconnect Don't label improvement by metrics How likely are you to stick with desired changes? We all have big goals . . . You gotta be faster to be faster Post race psychology If you feel good you're more primed for success Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we go through all things Ironman Wisconsin 2026. We talk 70.3 and full. We look at the race itself, how people fought and battled, and why Ironman seems like it's gaining steam again. We talk about the power of support from a team, get into why the bike is so tough for most, and whether or not it's the legs that give out or it's simply the tension and repetition of race day. We talk about the concept of leaving your "fight" in training. We look at how the society can stack the deck against us and why Ironman is kind of a "binge weekend." We discuss the finish line feels, why Robbie didn't race, and look at post race routines and why they can be dicy. Topics: C26 Community in full force IMWI as a team race The power of support The Helix Energy The bike course beatdown There's so much to think about on the bike The mental toll The difference between bike and run pain Is it the muscles or the repetition Nutrition on the bike Long ride fatigue Upper body tension Is it as simple as more volume? Did you leave your fight in training? How to not walk The deck is stacked against us in many ways The binge of an Ironman Why Robbie didn't race Just be aware of why you feel like you do Post week routine Ironman energy resurgence Finish line feels Team support   Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

In 5 Days Mike and Robbie toe the line at Ironman Wisconsin. Today, they talk through some of the thoughts and strategies for their races. Gear, fuel, effort, game plans, it's all here and they can assure you one thing . . . they really can't be sure about anything. Topics:  Wisconsin weather Pack for all seasons Swim skins What to bring Worst thing about race morning Check-In Concierge? Norton plans for both Concerned about a cold day? Burning calories in the cold is complex Don't take off warm gear too soon Nutrition on the hills You'd rather be warm than cold Thinking about temperature changes Temptation to push it too early Race mantras for the full BodyShot-ville Where you need confidence Race plans in pencil Fueling the run Nailing Bike Nutrition It's like a long ride with fuel Caffeine on race day Watchless? Undertrained? Relaxed with focus Aero helmet? Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

More great questions from our listeners today! Is the pull buoy a crutch? What's it take for a 15k swim? First 70.3, here's what you need to know. How important is high cadence on the bike? How much should you share with your coach in Training Peaks? Gator Skins in a race? Best way to get better at the swim in the off season. Is racing more mental or physical? And much more!  Topics: 10 Days out from Ironman Wisconsin and we start with Lawn talk 15k Swim Is the Pull Buoy a crutch? Tried and true lessons for your first 70.3 How important is the 90 RPM cadence on the bike? Racing in heat vs cold How much should you share with your coach in Training Peaks? Is race day more mental or physical? Effort and execution Finding the right attitude for race day Gator skins in a race? Swimming in the off season - shorter more frequent? Or long? When to go for it in a race What do triathletes constantly try to optimize that doesn't matter that much? FTP obsession? Sweet spot frequency in the off season for swim, bike, and run Loos agendas in the off season Should you resist going for it on the bike to save the run?   Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we look at what's going through out minds as Ironman Wisconsin closes in. This will be the first time we've raced Ironman together in 10 years. We look at Expectations how to reframe the stress in a way that's more about being grateful and why it's important to not try being someone you're not. We look at the "purpose" of these races and why competing in something so hard is, in many ways, sacred. Taking the selfishness out of the equation and soaking it all in. We also talk about our favorite parts of the race and give some time predictions for each other. Topics: IMWI Training for us Real expectations 70.3 fitness for an Ironman Grateful to be able to do what we're doing Don't try to be someone you're not Hanging your hat on gratitude The purpose of these races The moments that are sacred Seizing the opportunities when they're there We've all been through tougher things Is it a selfish sport? Soaking it in all day What our favorite parts of Ironman races are Feels like the first time Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

What do you love about triathlon? We think this is an important question to ask and an an even more important concept to protect. There are levels of going to the well and levels of stress we can handle in a functional way. Today, we talk about the power of elimination, and even more importantly when to recognize that it's needed. We argue that it isn't the races that wear us down, but the constant level of stress day after day. How do you protect your love of the sport? How do you get the most out of training in a minimal effective dose sort of approach? There's nothing wrong with the occasional shelling, but understanding how that amplifies all the stress around you is a key to continued enjoyment. Training is only as good as our ability to recover from it . . . and frankly, live a satisfying life in all areas. And, when did it become "only" a 70.3? Topics: Weather and forecasts What's going on in triathlon? Is the season feeling long? Get rid of burden Simplify Reducing marginal stress Controlling our ability to be prepared Why do we like triathlon? Making decisions about MORE Craig Alexander is back on the bike after 7 years Filling every corner of your plate Racing is your ability to execute Is it the races or the accumulation of days of stress that wears you out Average power vs Normalized power costs Training is only as good as your ability to recover from it Dropping things off your plate You don't have to be in a constant state of stress Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

For all of you enamored and in love with AI, here's your AI podcast summary: This episode dives into the mental shifts and unconventional strategies needed to revitalize your triathlon training and racing experience. The discussion begins by addressing the "Dog Days of Summer," a period when athletes often fall into a slump, lulled into a routine of long, slow training sessions. However, the hosts suggest that you might not actually be tired of training itself, but rather bored of the monotony. By introducing concepts like "waking that sh*t up" with dynamic efforts, embracing unusual topics like birds and swimming, and understanding that "seeing it means believing it," you can change your attitude and find your fitness again. Training should remain fluid, allowing you to make it what you want it to be so that you stay mentally engaged and genuinely like the process. The conversation shifts to practical, reality-based race preparation, highlighting the profound relief an athlete feels simply by arriving at the race site. Success on race day depends heavily on being rational about your goals and maintaining your confidence, such as having the discipline to let competing riders surge ahead up the road without chasing them. A major focal point is the psychological side of performance: if your mind isn't ready to race, your body won't follow, no matter how physically prepared you are. Ultimately, the goal is to show up to the starting line feeling both fresh and fit, looking forward to the event rather than dreading it. Finally, the podcast tackles unconventional training volumes, exploring how to successfully finish a Full Ironman on limited training. The hosts break down why a condensed schedule is actually a preferred way to train for most people, especially athletes who are naturally averse to grueling, exhaustive long rides. Instead of grinding yourself into the ground, the key strategy is to "stop short" on your workouts to preserve mental and physical energy. This approach proves that you can feel highly confident and successful without sacrificing your entire life to the sport, redefining what it takes to conquer ultra-distance racing. Topics: Birds and Swimming Dog Days of Summer Finding your Fitness again Seeing it means believing it Changing Your Attitude The relief of getting to the race site "This" is a preferred way to train most people Doing Full Ironman on limited training Athletes averse to long rides Mentally engaged When we look forward to a race Fresh and fit If the mind isn't ready to race You have to like it mostly Being rational about your race goals Confidence and letting riders go up the road Feeling confident and successful Lulled into long and slow everything Sometimes we're not actually tired of training Make training what you want it to be, sometimes. Wake that sh*t up Stop Short Keep all of this fluid Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

Today we look at how our confidence can rise and fall based on the simplest things.. Taper is a good example, but it also happens in training and racing. We use a couple of analogies, golf and gambling, and how they can teach us lessons on being steady and racing the right way. How do you know if the stars are aligning in a race and you can go for it? We talk about staying within yourself and the me vs me philosophy… we talk about when to go for it and when to "lay up." We look at comparison and how it can be a rabbit hole of negatives. Make up sessions. Using your instincts in taper. Being ready for challenges you can't see. Topics: Taper - how does it work? What is the perfect taper When the stars align Blaming success or failure on your taper Ebbing and flowing confidence Loving one discipline and tolerating the others The over-fatigue melding with the fresh It's gonna be what it's gonna be Over-cooking your strength You want to be content Putting for a three foot circle instead of the hole Emotional swings in races Laying up in a race Recognizing when it IS your day Unforseen challenges Check in and move on Comparing with yourself 3 years ago Real definition of conservative racing Gambling attitudes Polarized efforts Mike Tarrolly - [email protected] Robbie Bruce - [email protected]

A lot of things can happen in your last month of training before a big race. Today, we talk about what some of them are and why the last thing you want is to start dreading the sport. How do you keep your body and mind right as training gets more intense and the weather heats up? Burnout is a slow burn and often starts with obsession. Obsession to the outcome instead of what's happening today. As coaches it's likely we'd rather have you miss a few days here and there than get into a funk of dread. We look at ways to keep your bandwidth open and be available to train. We talk about keeping perspective on what you want . . . really want from this sport. We talk about the price it takes to be the best and why that isn't for most people. We can't be great at everything, and it's usually not how fast you go, but how little you slow down. Topics: A lot can happen in a month The psychology of a triathlete Missing workouts in your race month Last month focus to be your best It's not how fast you go, but how little you slow down Over-obsessing with metrics Can't be great at everything When every day becomes a chore Worry and the pressure of expectations Having bandwidth to be available Keeping perspective and having fun What do you want? Really want? Are you willing to do that level of work? Do you want the work or the result? Saying no to things you enjoy When Mike finally realized how he makes himself dread the training. Don't put values on everything Mike Tarrolly - [email protected] Robbie Bruce - [email protected]