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 - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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 - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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 - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com