Crushing Iron Triathlon Podcast

Triathlon can be for today, this year, or this life depending on how you approach it. Today we take a look at not forcing fitness, training smart, and being ready for both an early race or late season race. We also look at the concept of being a better overall athlete in the long term. We talk about the importance of developing your economy and efficiency, why you shouldn't analyze every workout, and how to play the long game in racing and life. We give you the keys to getting burned out, how to make triathlon "easier," and not having regret every season. Wherever you go, there you are, so don't be in a hurry to get somewhere you don't want to be.
Topics:
Ironman New Zealand and Metric System
Cockpit problems
Dallas 70.3
Where should you be right now?
Early Race
Late Race
Efficiency and Economy Rules
Change your life
Not having regret
Find your way and commit to it
Measuring your economy and efficiency
Becoming a better overall athlete
Oops I did it again
Make this all "easier"
We never hear, "Can I have more Z1-Z2 work?"
You don't have to analyze every workout
Just rev the engine a little
How to see the least amount of improvement
Always searching for a win
The key to being burned out
Being in a hurry to get somewhere you don't want to go
Play the long game
Wherever you go, there you are
Robbie does Dallas
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Today we look at simplifying the often complex chain of energy and how it relates to what you eat and your mental stress. We look at ways to recognize and dissipate stress in a productive way. We look at why that first mile or so of the run  can feel terrible but the end feels amazing. It can also go the other way. Why? We talk about heart rate variation during training and some of the signs you should be looking for during your workouts. We talk about how training is a bunch of microcosms for your race and how certain days can prepare you for the unknown. We talk about controlling cortisol spikes, the 48 hour rule, and compounding stress. We look at the classic sign of overtraining, how your diet and actions can affect you for several days, and how to tangle with delayed muscle soreness and fatigue.
Come join us at one of our awesome Camps:
Nashville, TN, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp
Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/
Topics:
Food hangovers
Ironman pre-dinner events
Going hard when you shouldn't
Running or riding after you eat
Aerobic decoupling
When heart rate is steady
Coffee and food correlation to training
High heart rate at the beginning of your run?
How to approach the first mile or two
Warm ups and dissipating stress
When the heart rate is staying low
Understanding RPE and Data together
Classic sign of overtraining
Honest ranking of how you feel
When the variation is weak through strong
Hitting threshold watts
The 48 hour rule
Delayed muscle soreness and fatigue
Compounding stress
Cortisol Spikes
Our stress jars overlap
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Struggling to dial in your nutrition? We have you covered . . . well, sort of. Nutrition and hydration vary greatly between athletes and we'll give you a LOT to think about as you train and prepare for your race. We'll look at high carb, low carb, and maybe more importantly, the right carbs. We'll talk sugar and sodium. We get into the concept of "over-fueling" and why it may be more common than you think. We get into your "work rate" and why it might be the most important variable. We look at sweat rates, when caffeine is a terrible idea, and why the swim is much more important than most people give it credit for. We talk about daily nutrition and why that sets the most important tone for everything you do in training.
Come join us at one of our awesome Camps:
Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp
Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/
Topics:
Do you take in too much nutrition?
Popping gels as a habit
High Carb - Low Carb - The Right Carb
Why you have to experiment
Carbs/Sugar is a polarizing topic
Use carbs as a booster not always the fuel
How high is your "work rate?"
Dehydration impact
What is my hourly calorie and carbohydrate goal for the bike and run?
Overfilling on the bike?
Gut training??
Is it nutrition or not training properly?
How much sodium or electrolyte intake is necessary per hour, and how should I carry it?
Sweat rates vary greatly
Doing your own sweat test
What are common race-day nutrition mistakes, and how do I avoid them?
Why caffeine when you're tired is a bad idea
Don't be afraid of deviating from your plan by listening to the body
Why the swim is SOO important
How do I effectively practice my race-day nutrition during long training sessions?
Why you get behind the 8-ball and can't get out from it
How long can you fend off that feeling of being in the negative?
More chicken, less sauce
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Today we look into your race day logistics. Things to think about beforehand so they are not taking up space in your brain on race day. We get into realistic race goals and how to give yourself the best chance for a good race. We talk about how to deal with brick legs off the bike. Is it something you can train more for or is it something you have to get used to. We dive into transition preparation and time saving techniques, some which are guaranteed to save you several minutes if you're not already doing them. And we look at having to go to the bathroom during the race. I know, but it is definitely another area that can cost you a ton of time. We also discuss the recent Barkley Marathons and here's a link to the mini-documentary we referenced.. 
Barkley Marathons mini-doc. - https://www.youtube.com/watch?v=eXi4xHj4SfU&t=19s
Come join us at one of our awesome Camps:
Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp
Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/
Topics:
What is a realistic goal time for a first-time Ironman, and how should I pace each leg
Shoot for a wide window… it's like a long putt… trying to make it when you don't need to is risky business…..
Fake Fresh
What should I put in my bike and run "Personal Needs" bags?
How can I manage the "jelly legs" sensation when I start the marathon?
What is the best strategy for minimizing time in the transition areas (T1 and T2)?
What's the protocol for using the restroom (or peeing) during the race?
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Sometimes it's best to go back to the basics and re-think what you might already know. Or answer the questions that a lot of people think about but are afraid to ask. Today, we drove the podcast by asking AI what are the most frequent questions asked about Ironman Training. We get into proper volume, plan structure, longest runs and rides, taper, Zone 2, burnout and overtraining, and how to avoid injuries. Success in Ironman rarely happens without a great understanding of this basic principles. Open your mind and come into it fresh.
Come join us at one of our awesome Camps:
Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp
Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/
Topics:
AI dating and restaurants
How many hours per week is a realistic training volume for a full Ironman?
Your peak period should be what you earned
6 hour easy rides are actually intense for most people
What does a properly structured 6-month or 9-month Ironman training plan look like?
How long should my longest run and longest ride be before the race?
What is the optimal Ironman taper, and how many weeks should it last?
How important is heart rate Zone 2 training for building long-course endurance?
How do I avoid injury from the high volume of training?
How should I balance the three disciplines to prevent burnout or overtraining?
How good is your ability to shed fatigue?
Life stress affects your taper
The taper responsibility is mostly on athletes
The taper is an Art
The "D" word
High volume should be volume you "can handle"
Stacking volume in manageable ways
Is stretching creating injuries?
Burnout is mental
Fatigue is physical
End today's workout looking forward to tomorrow.
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]