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

These next few weeks are tricky and today we look at how to get the most from them. Society has created an addictive nature in us and what's coming at you will be no easy task, but there are definitely ways to navigate the holidays and keep your training moving toward a great 2026. Take one and give the rest away! Moderation will be your best weapon both in training and at the snack table. Don't always assume that heavy breathing and sore legs means you're getting better. Keep things simple and sweet and be ready to train like you need to train in January. Dramatic swings have become the new normal, be willing to say no and stay the course. If not, don't beat yourself up by creating 180 degree swings. Happy Holidays! Thanks for listening… we love ya!

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Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Tight Jeans and Scales
• Addictive challenges en route
• Moderation to stay on point
• Treading water in life
• Don't try to get a head start
• Rebelling in the opposite direction
• "There's no love in that refrigerator"
• The deck is stacked against us
• Be 100% 80% of the time
• Society has created addictive natures in us
• New version of the trunk cookies
• Take one, give the rest away
• Everything is always more
• How's your aerobic system?
• Is this a short or long game?
• Being about longevity in triathlon
• Looking for adrenaline injections when you're down
• Efficiency and economy are so important
• Metabolic disasters
• Process oriented
• Don't always assume that heavy breathing and sore legs means you're getting better
• Steady isn't glamorous
• Consistency is king
• Dramatic swings are the new normal
• When feeling good becomes anxiety
• Seeing excitement in aerobic work
• Triathlete's Rock Bottom
• The real truth about robust fitness
• When feeling great becomes anxiety
• The best sign is that there is no sign
• The pain isn't always a reward
• Happy Holidays! We'll see you next year

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

Robbie talks about a lot of stuff and Mike's not really sure what's going on. And vice versa, probably.

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Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Ironman changes course nutrition
• Early season 70.3s
• The off season is getting shorter
• December Rules as life rules
• The quickening
• Money is pushing the calendar
• Periodization
• What part of the year do you have the most time?
• Color coding your season
• Building your race calendar so it makes sense
• Change for the sake of change?
• Being focused and Open Minded at once
• When things get stale
• Obsessing about Zones
• Micro Goals
• Simulating those race feelings
• Exploring the demands of what you want to do in a race
• Tri-Calc secrets
• Intrinsic motivation
• WANTING what is required to hit your goals
• It's easy to want race goals

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com

Are you making your days count? Is triathlon your fuel for life or is life your fuel for triathlon? It's easy to put too much pressure on ourselves with a precise target, but the truth is, going inward and staying the course will take care of most of it. We owe it to ourselves to get the most out of triathlon and life but only have so much bandwidth to always be in "chase mode." Today we look at ways to pull back the external and focus more on making real, internal improvements, which ultimately lead to long term satisfaction and real growth. We also have a little fun with Christmas music at the end of the cast. Thanks for listening!

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Get some C26 Gear for Christmas: https://c26triathlon.com/shop/

Looking for a great way to empower your training, explore your limits, and exist in the moment? Check out C26 Adventure Camps for 2026! http://watersharpensiron.com

Want to build strength and conquer the water? Look into our swim camps at C26Hub.com

Looking for triathlon coaching? Comb through our roster at https://c26triathlon.com/about/coaches/

Topics:

• Internal exploration is at the root of everything
• Socks and Sweatshirts
• What made you pick the races you did??
• Toughest time of the year
• Patience and execution
• Elephant in the room
• Precise targets
• Finding more satisfaction in the grind
• Beginner excitement that fades
• Staying level in your process
• How much bandwidth do you have for chasing?
• What staying the course looks like even in struggle
• A highlight clip society
• How to handle pressure
• Driven by fear
• Is triathlon the fuel for life or is life the fuel for triathlon?
• Empathy for yourself and others
• How we never burnout on this podcast
• Christmas music in training??
• Don't get caught in the theater, live your own life

Mike Tarrolly - mike@c26triathlon.com

Robbie Bruce - robbie@c26triathlon.com

Check us out at www.c26triathlon.com

Looking to find your flow? Check out C26 Adventures! www.watersharpensiron.com