Crushing Iron Triathlon Podcast

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]

Do you find the Olympics motivating? Today was look at some of the stories and the roads they took to get there.
We also talk about why Mike hasn't been watching the Olympics. We get into building streaks and how to rebound once the streak is over.
What about the purpose behind creating a streak? How can you get rid of distraction and find a sweet groove of consistency? We talk about frequency vs. volume.
We get into what the most successful triathletes do on a daily basis. The art of taking body shots and upper cuts. Also, how do you detach from people, places, and things that are getting in the way of your ultimate mission.
Join us at one of our awesome camps in Nashville or Madison, WI: https://c26triathlon.com/camps/
Topics:
Back from our hiatus
When a streak ends
The key to streaks is getting back on after you stumble
100 Days of Running
What's the purpose behind your streak?
C26triathlon.com - Come Join Us in Nashville or Madison for an awesome camp
Who's gonna show up at your race?
Olympic stories
Patience
Be your own Olympian
Staying on your path
Dealing with distraction
Getting a little better each day
Frequency over volume?
Keep the compass pointing North
Be firm in your direction
Creating long term success
What really creates wins?
Body shots and upper cuts
Stop watching the news
Creating detachment
Is what you're doing taking you to the place you want to go?
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

Today, we take a look at what why it's so important to be responsive and adaptable on a bike and show you how to build those skills. 
We dive into the importance of having a cadence range and the ability to respond on a dime. We talk about what it means to ride your bike vs. letting your bike ride you. We look at trainer vs. outdoor riding and why you're probably not getting as much out of trainer rides as you should. We talk about distractions and how it may be affecting your ability to improve on the bike. Why Netflix could be holding you back. And, finally we talk about multi-tasking and how it is ultimately taking away from your ultimate goals.
Topics:
Friday Night Loser's Club
The ability to change cadence
Creating range of ability in cycling
Outside vs. The Trainer
Being Responsive on course
Ability to increase cadence on a dime
Ride your bike, don't let your bike ride you
Distractions on the trainer
Conditions matter
Zoning out during rides
Being Committed to getting better
Are you really focused?
What are you looking at while on the bike?
Neuro-muscular fatigue
Watching the news
Becoming dependent on distractions
Why do we glorify multi-tasking?
Reduce distraction gradually
Addicted to stimulation
 
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]

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]