Crushing Iron Triathlon Podcast

Back into the water today with an explosive episode focusing on early vertical forearm and the catch. We get into things like the proper entry, whether or not you should glide, and how to get maximum efficiency from your stroke. We go over tons of typical mistakes by triathletes, including diving too deep with your hand. We look at a few great drills and how they can help you develop better form and be more economical, which is the key to great triathlon swimming. We talk about technique sets vs. swimming long just to build yards. We get into efficiency, anxiety, and how to build confidence in the water. Sometimes it's just hard because you think you're bored. Start slow. Be patient. Build.
Topics:
Snow shoveling tips
Swim as compared to a bike fit
Body position and breathing
Early Vertical Forearm - what does it mean
The catch phase - propulsion
Bad return on investment
Why hand control is underrated
Should you "glide?"
What about entry
Should fingers be spread open?
Diving too deep with the hand
Understanding early vertical forearm "leverage"
Hip driven freestyle
Shoulder over elbow over wrist
Paddle and visual cues
Tarzan drill and swimming with balls
Long sets with rocks
Skulling
24 x 100 or 2400 straight?
Efficiency is speed
Stop obsessing about yardage every time
Maximum efficiency
Economical athletes get the most return
Shorter technique driven swims
Getting faster with better form
Fear and anxiety vs. confidence
Take time to be more efficient
Sometimes it's just hard because you think you're bored.
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Today, we go deep on swimming but keep it relatively simple so you can work on things that matter and lock them in. We talk about some of the most important fundamentals regarding swimming: breathing, body position, and body control. There will be big wins in your swimming if you can master the basic principles of swimming. We also get into how you should be breaking up your week regarding form, intensity, and endurance. We'll look at getting a bigger return for your energy investment, why the hips are critical, why you're probably too tense in the water, and the soon to be famous Light Switch Test.
Topics:
Does op 20 swimming list hold up?
Swimming and focus on the details
Obsession over aero and watts but not swimming
90 Day Challenge
Picking up swimming later in life
Correct form + muscular endurance
End of Ironman running form
Uncomfortable doing hard swims?
Efficient form for return of energy investment
Day One - Pick one day for technique (AR)
Day two - Focus on top speed and turnover
Day Three - Longer swim for muscular endurance
How to breathe
Why to breathe every stroke
Breath 2-4
Bilateral breathing??
Build a strong side
Body position
Head is number one
Forehead down
Body Control
Head raises - body sinks
A body drill with paddles
Outside cues to get a better feel for the water
Video from the front cue
Splayed out?
Hips way too open
Hip control
Steering wheels in swimming
The Light Switch Test
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Today, we start by looking at the way Indiana built a program that seemingly came out of nowhere to win the National Title. It wasn't an accident and you can build yourself in the same way. And that process starts now. We'll look at micro gains and goals and how they stack up over time. We look at long term consistency vs. short term bursts and why the former is always better. We talk about just "knowing" when you're getting better vs. depending on numbers. We look at aiming low and getting things done vs. always wanting to see improvement. Improvement happens and small habits lead to big routines. Lower expectations and get to the work.
Topics:
Inverted world - Indiana is the National Football Champion
One play at a time
A disciplined process
Who makes the fewest mistakes?
The next thing is the most important thing
Have a short memory
Being grounded
The process starts now, one day at a time
Imagine yourself as a program
6 months vs. 6 weeks
Snowball rolling down a hill
Struggles with long rides?
Weave in longer rides now
Find something to work on and commit to
What is your focus right now??
Small habits lead to big routines
Gains by accident
Micro goals
It just felt better this week
Lowering expectations
When you just know without the numbers
Lay off the throttle
Yo-yo back and forth
Aim low
Most frequently skipped workouts
Next cast - Swimming
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Let's just stop for a minute and think about the endless choices we have and how they can overwhelm us. Ever get that feeling like you need to get in shape before you go to the gym? We talk about the rabbit hole of hacks and how it can lead to action paralysis. We talk about how to structure your mind for the right "why." We look at why getting one percent better each day is a great strategy, but why it's so tough to stick with. Training should be about much more than a time goal, it should be driven by what is truly meaningful to you and it's well worth sitting in silence and really figuring out.
Topics:
Getting fit before going to the gym
Can you ever be fit enough?
Intellectual experts vs. practitioners
What's the hack?
Action paralysis
Endless podcasts, influencers, newsletters
Drink from a garden hose vs. a fire hose
We always want more
When we feel like it's not enough
Trying too hard
The weight of the world
The integrity of a workout
Do we need more?
We all need a bit of a buffer
Being swept up in the moment
One percent better each day but not seeing it
Weight loss and patience
Inability to set realistic goals
What is meaningful to you?
You have to have more than a time goal
Swinging for the fence all the time
Building habits that turn into routine
Pick out the right lot and build slowly
 
[email protected]
[email protected]

Today we get into understanding fatigue and what it means. Is it in your head or your body? Lungs or legs? It all matters and it's important for you to be able to recognize and adjust so that you can get the most out of your sessions or simply get off the couch. We look at different signs in swimming, cycling, and running that show fatigue and sort of look at the "seriousness" of each and how to roll right through it.
Topics:
Triathlete Tattoos
Gross pics sent to coaches
Reading books or faking it?
Post-holiday fatigue
Longer Zone 2 rides and runs
Why do you feel better deeper into the workout?
Swimming to test fatigue safely
Too much focus on "times"
Stress is stress
Adapting to the sessions
What is weighing you down?
Run Camp as a science "lab"
Don't let the numbers affect your day
Red Zone of fatigue
Feeling "off"
Why to be a fan of HR
Bike approaches to working through fatigue
High power/Low HR means system is firing
Does it feel like a fight?
Is it your legs or lungs?
Stacking days and getting the right stimulus
Can't put a finger on it
Rebalancing "the off" feeling
How do you feel meeting the intent of the session
Restaurant picking strategy for your family
[email protected]
[email protected]