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

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 - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

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

mike@c26triathlon.com

robbie@c26triathlon.com

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

mike@c26triathlon.com

robbie@c26triathlon.com

Stuck in the same gear? Not happy with your race speed? It might mean you need more work on being responsive. How do you build another gear? Glad you asked. Today, we get into why triathletes often feel stuck at the same speed and how to break the cycle. We look at swimming, biking, and running and give some thought on how to create more of a range, especially when you need it. Going fast can feel good and fun, but sometimes our Zone 4 effort equals our Zone 2 speed in a race. Today, we look at solid and proven ways to break out of being a one-speed wonder, but note, it's not always easy.

Topics:

• Last week on C26
• Coming at you consistently
• We're the podcast version of an age-grouper that outlasts everyone to qualify for Kona
• New Orleans 70.3 memories
• Swim rant?
• One speed wonders
• Turnover vs. Stroke length in swimming
• Natural cadence vs. being uncomfortable
• Hill sprints
• Something needs to be a priority
• Increasing FTP vs. Losing weight
• Swimming more or strength work?
• Trying to change everything at once
• Focus on one thing
• Swim form
• Hard 25's and 50's
• What about your base?
• Not thinking in the water
• Building another gear
• Being Responsive
• One speed
• Without ranges we tend to not be present
• RPE - Bodymind
• Fitness vs. Form
• We can't skip steps
• Focus on moving correctly
• When Zone 4 effort equals Zone 2 speed

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Is it possible that we're carrying too much in our cup? Today we talk about approaching the year with a solid, focused, and consistent plan. It's so easy to want to add more, but there's real power in stripping things down, creating simplicity and getting rid of things that don't serve our purpose. We look at building routines and patterns that will help take care of our long term goals. We look at listening to and understanding our body by effort. We talk distractions, racing free, and carrying less mental baggage. The truth is, we're not usually tired because of workouts, but the extra weight we carry in our lives. Simplify and be consistent.

Topics:

• New intro?
• Decompressed
• Dogs and slippers
• Create belief and trust in yourself
• Movement is momentum
• Jan 1st new habit fails
• Don't expect perfection
• What's your fallback?
• Mental energy distractions
• Can't swim without a watch
• Too much interference
• Disconnecting in workouts
• Understanding your body's effort
• Creating less noise
• Re-evaluating your "why"
• Not trying to impress or prove things to others
• Run heavy
• You're adding too much weight
• Race free, run free, be light
• You're not tired from training
• Getting sick? Why?
• Do you really need to do more?
• Empty your cup

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com