Podcasts about c26

Happy New Year from C26! Today we start with . . . Information, disinformation, and disorientation. That's where we're at, and today we look at the power of simplicity with triathlon training. Sometimes our highest priorities get left in the dust because we're shellshocked by all the information. Most of the time you should go easy, some of the time you should go hard. Find what you love most and fall in line. Topics: Information, disinformation, and disorientation. Word of the year - simplify Phase of disorientation The highest priority can often be the last thing done Triathlon only focus . . . Jordan, Kobe, Seth In some ways it's never been harder If it doesn't feel easy we are doing it wrong The power of mixing it up Most of the time easy Sometimes hard People who are lost vs. people who know they are lost What do you DON'T want Finding what you love the most If it's not an immediate yes, it's a no   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Are you willing to let go and leave your comfort zone? Today, we start by talking about Cam Wurf's perspective on endurance sports and life and it takes us into an interesting discussion about “being game” to try new things. We're seeing more athlete “going for it” with their adventures and we love it. We get into staying grounded, but taking chances. We look at building confidence by seeing speed. We talk about why Zone 2 is the ultimate mystery but key to endurance sports. And why Mike is taking a break from reading. Topics:  Being grounded Ironman Florida Cam Wurf's perspective on life and endurance sports Cameron Hanes Giving up things that waste our time Finding fun within the challenge Are you game or too cautious? Building confidence by seeing speed Meditation, yoga as they relate to Z2 Getting rid of that brittle feeling Creating experiences The lure of C26 team events More 50 and 100ks on the books Use your body Creating resilience Tough life and experiences Get C26 Gear: https://c26triathlon.com/preorder/-c169759535 Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

We go deep into what was Ironman Wisconsin and 70.3 weekend in Madison. C26 had a great showing again with over 40 athletes racing and a 2nd place tri club performance in the 70.3 and 4th in the full. Stay tuned for a deep dive into race fueling.  We talk about why the perfect weather wasn't exactly perfect. We look at the two loop swim challenges and why it takes more out of you than you think. We get into the bike and the constant need to be engaged. The challenges of the roads, the terrain, and the wind. We get into the bike and the course changes along with why it can sneak up on you. Then, there is an intense discussion bout Ironman Nutrition. We dive into sodium, carbs, sugar, and water and ask the question: Are most of us taking in too much? There are a lot of schools of thought and we explore why so many people have issues with their nutrition on race day. It's a long one for us, so if you stick around till the end, we'll be impressed. Topics: A whirlwind of a weekend and huge showing by the team. Community is what drives it How many people actually raced? Volunteers for two days has to be a tough ask Is the 70.3 diluting the full, or . . . The challenges of a two loop swim Was it the perfect conditions?? Bike course and body blows Everything was fine until the wind . . . Easing into the day can be tough The drain of mental engagement is underrated Staying present The more you know . . . the less you understand? Deep discussion about fueling and hydration You need JUST ENOUGH nutrition and not more Are we overloading on race day? How does your fitness affect fueling? Water and sodium There must be a reason water is first at the aid stations “This isn't really healthy, but it's what I do.” Are you un-knowingly wrecking your body? The emotion of the finish line Why do we do this?   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

We start with the pros and cons of the new Ironman Chattanooga bike course. We look at whether or not these courses are really that crowded. We talk unorthodox training as a strategy for health and long term enjoyment of the sport. We also look at Ironman branding and our C26 community. We get into the challenges of late and early season races. We talk about finding what you really like and how that can be the fuel. And we get into getting better in the off season. What are the goals, and how do you make them work. Topics: The NEW Ironman Chattanooga Bike course Are courses really as crowded as we think? On your left . . . and staying in your lane Unorthodox training  Reinventing philosophies as a coach What would Rocky do? Goal of staying healthy and finding long term enjoyment Brand problem when it comes to triathlon Breaking traditional training patterns  What we love about the C26 Community The challenges of early and late season races Setting off-season goals and hitting them Find something you like  Searching for ways to be excited Hyper focus Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com  

C26 is in Louisville in big numbers and today Coach Robbie joins from the Omni Hotel lobby to talk about the vibe for Louisville 70.3. We talk about the swim potential, bike strategies, and the run challenges. We also talk about how to lead up to your races without getting drained so you can leave it on the course. We're also joined by C26 Coach, CJ, who is racing Louisville. He gives us his insight into how he'll be tackling the bike course with HR and Power. We also hear from C26 athlete Brian Snell who just finished Lake Placid and will be doing the swim relay. Topics: On site at Louisville 2800+ racers lining up What's going on with the swim?? Louisville is back in August where it should be Temperament of the city having a race back How does downtown Louisville look? Temperatures look favorable, but . . . Elevation profiles Fair and challenging course C26 Relay Team Burnt Buscuits Coach CJ interview C26 athlete Brian Snell joins the show to talk Ironman Blues We only have so many matches Tempering your expectations Re-charging the battery before you race Free dollar bills   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

***Be sure to stay tuned at the end of the podcast for an interview with C26 Coach, Erin Koerner.  Topics: Are you trying too hard Swimming harder, but slower Coming back from an injury Our data is often inaccurate Treadmills, wearables, power meters Are food labels precise? Tracking food macros Is the answer really more? Over-stimulated Low expectations for the win Turning a blind eye to potential problems Dealing with niggles or pretending they're not there Do more or nothing? Doing more is a “during” decision Recovery is the magic Going to work or doing work? Being aware of the effort you put in How can we do less to get faster? Forcing ourselves into shape Wo are we trying to please? What are we trying to validate? Are we sure this is the answer? Shorter training weeks Scheduled life for less stress   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com Coach Erin - Bio - https://c26triathlon.com/about/coaches/erin-koerner/ Coach Erin is a full-time paramedic. Currently, she works for Southern Ozaukee Fire Department and Milwaukee Area Technical College where she is in charge of the Milwaukee Fire Department Cadet Paramedic Program. She has a Masters Degree in Domestic Terrorism and spent a few years living in Kuwait working for the government, which was a life changing experience! She got into triathlons a few years after graduating from University of Wisconsin Stevens Point where she ran Cross Country and Track and Field. She was one of the few who thought, the longer the race the better! She ran a few marathons, qualified for Boston, and then realized she needed a new challenge so tried triathlon. That was 14 years ago! She has been competing on and off since, but has been the most consistent in training and racing since joining C26 in 2019. She enjoys the full Ironman distance the most. As of September 2023, she will have completed her 8th full distance race. Coach Erin is looking forward to coaching with C26 because she believes as human beings, we are made to accomplish hard things. Showing people they can be gritty, they are capable of doing challenging things, and they are allowed to feel proud is a gift to be involved in. Helping people along this journey and in life is a true gift. Fun Facts About Coach Erin: She fosters and adopts (foster failure) Great Danes from the Great Dane Rescue of Minnesota and Wisconsin. Currently, she has one pup named Odin, master thief and part terrorist. In her spare time, she spends time in Wisconsin with her family. She has a love for mustard and is in a mustard-of-the-month club. She also enjoys an adventure from time to time and hiked rim-to-rim-to-rim in the Grand Canyon—43 miles with 20,000 feet of elevation gain! It took a long 20 hours, but was incredible!

Are you throwing in the towel right before a big breakthrough? Today, we cast based on a quote, "The magic you're looking gor is in the work you're avoiding." We look at the concept behind patient training, and what breakthroughs look like. We talk about race expectations and how they should rarely, if ever, be the main goal. This is about enjoying the process and being in the moment with training and your life. What do you do when no one is looking? Stay tuned after the main podcast for an interview with one of our awesome coaches, Nikki Leo. Her bio is here, or below. Topics: “The magic you're looking for is in the work you're avoiding” Big Johnson and Ron Jon Burnout - Stress Finishers - Starters Breakthroughs Accomplishing something you're afraid of The cycle of change Just when it gets the toughest, you're probably ready Progress is achieved with patience If you can't enjoy the process, you're f**ked Patience equals being in the moment Racing expectations What do you do when no one is looking? Is your momentum good or bad?   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com Nikki Leo, Bio: Coach Nicki has been a part of C26 since November 2019. Like many, she found this amazing team through the Crushing Iron Podcast, and her life in sport has never been the same. Though she coaches and has an educational background in endurance sports, she still utilizes a coach for herself. Utilizing a coach offers an athlete the opportunity to share their journey and goals, and it gives them someone to celebrate victories as well as understand the defeats. She was born and raised in Missouri, though she has spent most of her adult life traveling for school and finally settling in Colorado for the last 25 years. She lives just outside the mecca of triathlon, Boulder, and enjoys the accessibility of sport on a daily basis: great trails, abundance of race venues, and daily pro athlete sightings. Coach Nicki started triathlon in the year 2000, competing in sprint and Olympic distance events, eventually moving up to her first full in 2002. However, she was hit by a car while cycling and didn't compete again until 2011. Since then, she has completed 17 full Ironmans (including qualifying and participating in World Championships in Kona), over 50 70.3 Ironmans, and various single sport activities. Since finding C26, her mantra has been to try anything that scares her…physically, emotionally, or a combo of both…because she can…because she wants to be braver with her life. By day, she runs an employee wellness program and onsite medical clinic for city employees and their family members. Working in the benefits world has given her a wealth of knowledge about a variety of health topics. Her education includes a degree in Cardiac Nursing, a Master's in Exercise Physiology and Business Administration, and a Doctorate in Exercise Physiology with emphasis on Health Education. She is an endurance sport nerd—following in any way she can—to better understand and just have a ton of useless information at hand for conversation at C26 camps. Family is very important to her: She has been married to her husband, Will, for 20 years and they have a 16 year-old (adopted son from Guatemala) named Dominic. She is also a huge advocate for the following causes: mental health and addiction, cancer (she is a 3-time cancer survivor), and animals. As your coach, she can offer you this: Her passion for sport and her devoted attention in making you the best HUMAN you can be…and when sport fits in there, that is even better! She believes in a holistic approach when developing an athlete, looking at all factors in your life that can help you succeed and reach your goals. So, let's do this…together.  

This is a re-post of one of our favorite C26 Ironman stories.  This is an Ironman story for Everyone. If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down. Topics: Why Ironman is different Running races vs. Triathlon You can't explain the Finish Line What it's like to spectate Ironman What it's like to coach at an Ironman The Race Course Goes Through Its Own Transition When the Sun Sets on the Course When Your Friend Is Getting Close To Not Making It Understanding an Athlete's Personality as a Coach When Ironman is Symbolic of Life  Out Alone in the Dark  Sometimes all you need is someone to come by and help Understanding the 17 Hour Cut Off When You Deserve More Than You May Believe When it's time to talk tough When we retreat inside vs. bring people in When others remind us who we really are    Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Doing anything intensely 24/7/365 is difficult. I mean, why do you think Dennis Rodman needed to go to Vegas for a few days right in the middle of a 3-Peat run for the Chicago Bulls? In all seriousness, today is about injecting more fun into your routine. Adventure doesn't have to be climbing the Alps (although that would certainly qualify), it can be as simple as adding a different route our going as long as you can on the bike this weekend. There's also lots of opportunity for micro adventure within your daily workouts. What's going to make you look forward to it? How can you enjoy doing things that come hard to you? As coaches were always looking for happy mediums and a big part of that rests on you. Enjoy our exploration of C26 the Jeopardy Show and Robbie's potential adventure into the St. Louis Arch!  Topics:  Heal what ails you  24/7 structure breaks  Gut feelings . . .  When it's all about Freedom Being huge growth “Hey coach, what happened to my swims?” Integrity of the workout Learning on our own  The nuances of coaching My goal for today is . . .  Be a dog with its had out the window  Mike and Robbie's big adventure C26 podcast as Jeopardy? Do you not like it because it's hard? High cadence vs. Big Gear  Listening to our athletes  Widening your margins  Finding happy mediums You're not good at it because you don't do it enough You can handle trails  Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

Lucy Charles-Barclay goes wire to wire at Kona in a performance for the ages. Today, we look at tons of the little details we saw on Saturday, including pacing, strategy, nutrition, and straight up toughness. We also talk about the broadcast and a lot of the good things Ironman is doing for the sport. We get into the chess match on the course, Lucy trusting her instincts on the swim, and her decision to take control on the bike. There were tons of little stories sprinkled into an amazing race that athletes of all skill and experiences can learn from. What do pros do that can make YOU a better triathlete. Topics: Our prediction wins and losses C26 is the Madden cover of triathlon Ironman is a tough sport for a mainstream watch Production value discussion Ironman racing is like chess Strategy over drama Understanding swim current Did Lucy make a conscious decision to put the pressure on Knibb? It turned out to be a 140.6 mile time trial Dropping bottles The penalty tent incident Running through pain Haug is a machine on the run Why Taylor Knibb was so impressive Bike position can make the difference Getting through your marathon pain Dan Lorang Using your free time more effectively   Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

What a weekend in Madison! C26 brings home 2nd Place in the Tri Club North American Championship and 3rd in the 70.3. Big shout out to our team and great racing. A year after the worst weather in IMWI history, we were delivered a perfect day and lots of amazing performances. We get into what we experienced both on and off the course. We talk about the intensity of the bike and how hard it is to get the run dialed in. We look at how slight mistakes add up over the course of the day. We get into how long you need to run before Ironman and it may surprise you. We also look at self doubt, building new gears in training, and talk about why you are capable of way more than you think. And Mike talks about overcoming his race and bike mechanical that turned a great day into a long march of survival. Topics: Jam Packed Race Weekend No more complaining, please The “intro” t-shirt Mike's mechanical Slight mistakes add up It all comes down to the run On course bargaining with yourself Anxiety usually comes in the swim or bike Getting to the run . . . How long is it going to take to finish this run?? Sneaky difficult run course Finding your why while in a race Balancing mental and emotional resilience Burning all the biscuits in training Measuring belief Creating a new gear in your training You are capable of WAY more than you think Be strong to life others up in life Stronger and faster is the goal Self doubt is okay . . . to a point   Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

Keep or Kut - Pete (@PeteBBaseball) and Chad (@chadyoung) held a draft for the third straight week. This time, it was rookie hitters. Each host picked a rookie to fill C, CI, MI, 2 OF and U, looking for players who are valuable now and into the future.Join Pitcher List Plus and get an ad-free website and access to the Pitcher List Discord community, while supporting the podcast.Timestamps3:17 - Draft set up: We're talking rookie hitters, considering both this year and future value.4:29 - Pete makes the easy pick of Corbin Carroll to kick us off.7:55 - Fernando Tatis Jr. vs. Carroll for 2024?13:57 - If Carroll is first, Chad had to go with Elly de la Cruz second.19:58 - Francisco Alvarez is just so much better than the other options at C26:54 - It almost feels late for Pete to still have a chance to get to pick Gunnar Henderson31:50 - Pete takes a victory lap on Josh Jung37:30 - Chad goes with the oldest rookie in our draft - Masataka Yoshida41:19 - Chad goes upside with Jordan Walker52:46 - Pete fills his util spot with Triston Casas, stealing Chad's pick for CI56:28 - The other catcher is Henry Davis and Pete may have a good one here1:00:38 - Chad's last two picks have him piling up the entire Reds IF, adding Spencer Steer and Matt McLain to Elly De La Cruz1:07:53 - Pete closes out the draft with the only guy who isn't really producing yet: Colton Cowser Subscribe: Apple Podcasts | Spotify | Stitcher | TuneIn | Google Podcasts | RSSConnect: Twitter | keeporkut@gmail.com | Join PL+Get PL+ and join our Discord: https://pitcherlist.com/plus Join Underdog Fantasy today with promo code PITCHERLIST and receive a 100% deposit match up to $100. Once you're signed up, check out Underdog Fantasy's 7th Inning Stretch Tournament, where you can Join: PL+ | PL ProProud member of the Pitcher List Podcast Network

We've talked about your “why” a lot, but today we get into motivation and clarity on your WANT. What do you like and want from daily training and life? Change is hard and it becomes even harder when we are always reacting. Today, we look at how you can step back and see things a little more clearly. Define what makes you happy and keeps you on the the right track. How do you create an avalanche of “goodness” in your life that keeps fueling itself? Training seems much “easier” when we have a race on the calendar because the outside motivation is there. But how do we create that motivation from the inside/out? Thoughts and decisions connect and either create positive forward movement, or a backslide. Find what you want, and let that lead the way. Topics: Check Out the C26 2023 Training Plans Here  Weather and dressing right for runs C26 - Established in 2013 Setting up for success Training seems “easier” when you have a race set Training isn't “optional” when you're race is looming When we “have to” do something we tend to rebel It's nice to do whatever you want to do “Cultivate your want” Applications for Boca Del Vista Flowing Lava connections for health Repeatable is good - Variety is for the weak Controlling your own life Meditation Total transformation to feeling better Use fuel, don't let it use you It's bout being mindful, not reactionary Changes are hard  Thoughts and decisions connect Little things add up Creating positive, forward movement.  Coaching Inquires: Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com www.crushingiron.com 

A new research paper was published in Oncotarget's Volume 13 on October 8, 2022, entitled, “In vitro chemotherapy-associated muscle toxicity is attenuated with nutritional support, while treatment efficacy is retained.” Muscle-wasting and treatment-related toxicities negatively impact prognosis of colorectal cancer (CRC) patients. Specific nutritional composition might support skeletal muscle and enhance treatment support. In this new in vitro study, researchers Liza A. Wijler, Francina J. Dijk, Hanil Quirindongo, Danielle A.E. Raats, Bram Dorresteijn, Matthew J.W. Furber, Anne M. May, Onno Kranenburg, and Miriam van Dijk, from University Medical Centre Utrecht, Danone Nutricia Research and Utrecht University, assessed the effect of nutrients eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), L-leucine, and vitamin D3 as single nutrients or in combination on chemotherapy-treated C2C12-myotubes and specific CRC-tumor cells. Using C2C12-myotubes, the effects of chemotherapy (oxaliplatin, 5-fluorouracil, oxaliplatin+5-fluorouracil and irinotecan) on protein synthesis, cell-viability, caspase-3/7-activity and lactic acid dehydrogenase (LDH)-activity were assessed. Addition of EPA, DHA, L-leucine and vitamin D3 and their combination (SNCi) were studied in presence of above chemotherapies. Tumor cell-viability was assessed in oxaliplatin-treated C26 and MC38 CRC cells, and in murine and patient-derived CRC-organoids. While chemotherapy treatment of C2C12-myotubes decreased protein synthesis, cell-viability and increased caspase-3/7 and LDH-activity, SNCi showed improved protein synthesis and cell viability and lowered LDH activity. The nutrient combination SNCi showed a better overall performance compared to the single nutrients. Treatment response of tumor models was not significantly affected by addition of nutrients. “This in vitro study shows protective effect with specific nutrition composition of C2C12-myotubes against chemotherapy toxicity, which is superior to the single nutrients, while treatment response of tumor cells remained.” DOI: https://doi.org/10.18632/oncotarget.28279 Correspondence to: Miriam van Dijk – Email: miriam.vandijk@danone.com Keywords: C2C12 myotubes, chemotherapy, chemotherapy-associated toxicity, colorectal cancer, nutrients, tumor (organoid) cells About Oncotarget: Oncotarget (a primarily oncology-focused, peer-reviewed, open access journal) aims to maximize research impact through insightful peer-review; eliminate borders between specialties by linking different fields of oncology, cancer research and biomedical sciences; and foster application of basic and clinical science. To learn more about Oncotarget, visit Oncotarget.com and connect with us on social media: Twitter – https://twitter.com/Oncotarget Facebook – https://www.facebook.com/Oncotarget YouTube – www.youtube.com/c/OncotargetYouTube Instagram – https://www.instagram.com/oncotargetjrnl/ LinkedIn – https://www.linkedin.com/company/oncotarget/ Pinterest – https://www.pinterest.com/oncotarget/ LabTube – https://www.labtube.tv/channel/MTY5OA SoundCloud – https://soundcloud.com/oncotarget For media inquiries, please contact: media@impactjournals.com

We had some fun today with visiting some memories of our C26 Journey and facing some tough questions from each other. It's a glimpse into some of our favorite times together, some glimpses into the future, along with tackling regrets. What would we want in our ideal worlds?  Robbie asks Mike: When all is said and done, what is the one memory you'll take with you after you retire from C26? Mike asks Robbie: I know it was kind of a rough year, but there were also some good memories…. What were some of your favorite things about coaching me to my first Ironman in 2013? Robbie asks Mike: If cost or time wasn't an issue, what would be the very last race you would choose to do? Mike asks Robbie: If you weren't a triathlon coach…. What would you choose for your career outside of sports and why? Robbie asks Mike: After all you've accomplished in sports and life, what's your biggest regret?  Mike asks Robbie: As Hayden has already determined, you're a triathlete COACH, but … in a different world…. Describe for me your ultimate triathlon living situation as an athlete… Robbie asks Mike: Will you be racing this year?  Mike asks Robbie: Would you rather Fly to Australia …. Or sit in an isolated room listening to Stephen A Smith talk about Alabama Football and Tom Brady for 24 hours? Robbie asks Mike: Would you rather swim Ironman Wisconsin without a wetsuit or bike Wisconsin in a speedo? Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com   

Topics: Welcome back my friends to the show that never ends . . .  Ozark & Peaky Blinders  How to pick out a coach Navigating Aid Stations Coming back from a big injury Small increments are the way to win Evolution of C26 from here . . .  More C26 Hubs? C26 Convention?  When we said no . . . Team Race in Europe?  Body types and racing Ironman Diet and performance Give us your ideas on how you'd like to see us move forward Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: CrushingIron@gmail.com Robbie Bruce: C26Coach@gmail.com

Topics:  What's your sign? Millionaires and Billionaires Committing to the simple things Motivation Graph Relying on Consistency Just Show Up Is moving a detriment to C26? Is Mike Hollywood on the scene? Track work Run mechanics 9 out of 10 injuries are from running When to re-evaluated your priorities Your goals are 6 months behind reality Holding on to what we were  Zen thoughts . . .  Triathlon diet What can we take from our first IM and apply to the 2nd? What makes a good coach? Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: CrushingIron@gmail.com Robbie Bruce: C26Coach@gmail.com

  Note: Be sure to stop by the C26 Tent at the Ironman Chattanooga 70.3 expo.   Today is sort of part 2 for Chattanooga 70.3 with a heavy emphasis on swimming, including breathing, rhythm, cadence, and finding your stroke. Also lots of thoughts on the race along with proper training for YOUR body. We look at why most injuries happen, how to work on your balance, and most importantly, how to not overthink what you're doing in the pool, on the bike, or while running. So much of this sport is being in the moment and by the time you “think” to do something, it's probably too late. Good luck everyone!    Topics:   Stop by the C26 tent at Ironman Village before you race Chatt 70.3. We'll have tons of gear and will be having a huge sale!  Robbie's story about running into a couple Pros at the pool. More on the strong pro field at Chattanooga 70.3 Swimming tips - it's the little things Finding your best swim rhythm Breathing Clunky swimming? Try this. Similarities between the swim stroke, the bike stroke, and the run stride. Playing games to stay engaged Heat too low? 25s and 50s to find your love of swimming Overthinking your swim stroke Zen in the Art of Archery Why most injuries happen Thinking vs. Reacting Cross country skiing  Biathlon shooting and breath  Trying to be someone you're not Buy C26 Gear Here: https://c26triathlon.com/c26-store/ Check out our coaches: https://c26triathlon.com/meet-the-coaches/ Mike Tarrolly: CrushingIron@gmail.com Robbie Bruce: C26Coach@gmail.com

Whether it's a workout, race, or big life decision, following your heart is usually a good rule of thumb. Doing what makes you happy is the key to feeling free, training free, and racing free. Today, Mike and Robbie talk about their big news to pull up stakes in Chattanooga. They look back at what was a great decision, but didn't quite check all the boxes.  They look at why they are excited for the new chapter how they believe it will be even better for the C26 Community.  Topics: Chuck Cuts The Courage to find your happiness The big C26 News You always have a choice Master common sense before the science C26 will be exactly the same moving forward New discoveries, new journeys  Taking chances Being home Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is still open for the C26 Club Training Program. Take the worry and stress out of your next year of planning, recovering, taper, etc. The Club membership is good for 12 months from sign up. For more information, please visit www.C26Triathlon.com/the-c26-club

主播：咪仔/草莓ichigoe【本期内容】大家好，讲了好多期悬案，这一期黑猫侦探社来讲一个已经找到疑犯的案件吧， 这是一起发生在上世纪90年代美国波士顿的世纪大劫案。首先告诉大家，这个案子破了（但也没完全破）案件要从一个上班摸鱼的博物馆保安说起。保安阿巴斯（Richard Abath）是一名摇滚青年，白天演出，晚上来博物馆工作，对于他来说，博物馆工作非常无聊，只是一份挣钱的无聊工作。案发当晚，也就是1990年3月18日，阿巴斯和另一个同事上夜班。这天晚上不太平，先是火警响了，接着两个自称是警察的男子突然出现。阿巴斯心里惦记着第二天要去看的一场演唱会，不想被警察惹麻烦就心大的把警察给放了进来。在「警察」告诉他「这是抢劫」时，阿巴斯也放弃抵抗，毕竟「他们没有付我用命来保护他们的工资」。于是两个「警察」在接下来的一个多小时里，把他俩绑了起来，洗劫了博物馆，带走了13件馆藏艺术品。专家估计，这批艺术品在当时的价值是5亿美元。几十年间，关于疑犯大大小小各种传言，其中保安阿巴斯也是其中之一，但是警方一直没找到他的把柄。直到2013年，也就是案发后的23年，FBI宣布他们确认了盗贼的身份，是两名与波士顿黑手党相关联的人。2019年FBI才把他们的名字公布。这两个人在抢劫后不久就在可疑情况下死亡，其中一个人在自己的公寓被发现死于吸毒过量，同时，他们背后的黑手党老大也已经去世。也就是说，知道那天晚上在博物馆到底发生了什么的人，知道失窃艺术品下落的人，可能都已经不在人世间了。虽然FBI宣布了疑犯，但下落不明的艺术品，疑犯令人可疑的死亡，依然让案件悬而未决。节目中提到的今年Netflix的一部关于加德纳博物馆抢劫案的纪录片《This Is A Robbery 》 也依然认为这是一个为破获的悬案，博物馆目前提供千万美元悬赏，寻找失窃艺术品的任何信息。时间轴：01:02 案发博物馆：波士顿加德纳博物馆01:57  菜鸟保安的身份背景04:35 持续1个多小时的”轻松“劫案始末12:50 被盗艺术品清单17:32 一封神秘匿名信件19:45 因晚高峰堵车而被捕：嫌疑人A21:24 大家都怀疑是他：嫌疑人B24:42 好像在演电影的私家侦探：嫌疑人C26:03 案子破了！

We made it to 500 and couldn't have done it without you. We reflect a little and possibly discover the origin moment of C26. We also talk about some of our favorite moments together and how this community built itself. As always there are thoughts about how to make training for this sport more enjoyable and on your terms.  --------------- Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, recovering, taper, etc. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga.  C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store  A great way to support the podcast!  Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

Another "Road Cast" as we go over everything we learned and experienced at Ohio 70.3. C26 had 30 athletes race, including Coach Robbie, and Mike (Run Relay slot). It turned out to be a much tougher day than we thought with high humidity and dew point. We talk about things we did right and things we would have done differently. The delayed start, the stories within the race and our general impressions of Ohio 70.3.  --------------- Check out our new Hub Experience/Condo Combo package deal for only $475. Limited time offer! Book directly with C26operations@gmail.com  Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, recovering, taper, etc. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga.  C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store  A great way to support the podcast!  Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby's work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach's Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com  

Did you leave it all on the course? Did you push that interval enough? Did you have more in you? Today, we get into the concept of training tp push through fear and pain. How building experience with digging deeper pays off over time. Sometimes we’re afraid of finding our limits, but what if we’re only living at 80%? Building confidence in knowing you CAN do more. Sometimes we have to let go and just be with what is. Let go of the discomfort and learn the skill of reaching the next level.  Topics: It’s straight up cold in some places Hat Maintenance with Mike & Robbie Are you Going Hard Enough? The most painful moments of your life Trying to figure out things about ourselves We Choose to Quit You probably have more in you Experience not being in control  Settle in with your breath Commit beyond the fear Terrified of finding our limits Long interval struggles Keep spinning You have to SEE it One hour FTP tests 5 minutes at a time, next mailbox, next aid station LEARNING to keep going Pushing is a learned skill Overheating in 5ks  Going into the daily fire Your relationship to digging deep into pain Finding pressure pints Confidence in knowing you CAN do more --------------- Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com  Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, recovering, taper, etc. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga.  C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store  A great way to support the podcast!  Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

Is life happening TO YOU or around you? The little things add up to tackle the hard things. Spend time and effort on things that are your choice. New habits, new patterns. Is anything wrong RIGHT NOW? Be in this moment and not in a problem that doesn’t exist. What are you choosing to lose as a person by not accepting daily challenges? Facing the invisible enemy head on, even when it’s in your mind. **The Club Package is still available for for a few more weeks. More info here:   Topics: Lessons from Chris Nikic, the first Down syndrome Ironman Finisher The power of partners, guidance and community When Ignorance (to the right things) is bliss “When we feel secure and supported the way in which we see the world changes” A surprise C26 meeting  Creating your own little world in the world When you’re at your best others benefit When to tune out The spotlight is on health . . . what’s next? How are anxieties change and what they do for us We’re not immune to morphing emotions Bing in moments that don’t exist Living in the “what ifs” Facing fears and walking through them to grow Finding peace in things that scare you What’s the whole point?? The invisible opponent Sedentary and scared Building up those in your corner The daily wins We need to have a challenger The difference between simple and simplistic and why it matters The trap of “easy means doing nothing” The older we get, the less we know? Sometimes we just need to FEEL it  Doing what’s in front of you instead of being distracted  Filling the little holes every day What’s gained in the early parts of a challenging process New habits, new patterns When impossible days become less impossible  Doing things without a second thought The “impossible” 90 days of Robbie’s life How the easy things add up to tackle the hard things Changing the perception of problems Reducing the overwhelming  Remind yourself of the new feeling The goal is to find new hills How the mind makes you faster Retaining confidence  --------------- Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, recovering, taper, etc. For more information, please visit www.C26Triathlon.com/the-c26-club Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga.  C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store  A great way to support the podcast!  Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

It’s been a wild ride, and in this 400th Crushing Iron podcast we look a toward the future with hope and talk about how we can re-enter into the race season in a smart way. We also get into what it means to power through rough spots, not only in training and racing, but this year that is 2020. Thank you for all your support along the way, we really appreciate you supporting C26 and the Crushing Iron Podcast. Topics: The Obstacle is The Way and why Mike hasn’t read it yet. The Year of the Philosopher It’s hard to spend too much time on your base Major Life Changes during the pandemic When racing comes back Navigating deferral options Individually built for different courses Don’t schedule races for stressful times of the year Planning ahead for next year’s racing The lure of racing everything in 2021 Reflecting and appreciating An entire year of training! Wow. Remembering the “end of race feeling” Training in ways to create race intensity Effective emotional energy The back half of the IM marathon “Finishing races” during training This time of year feels like the second loop of the marathon Practice being that finisher ---------------- The C26 Online Hub is now open to the public! Click here to learn more about what's in the Hub and take advantage of our "Pay What You Want" for a limited time. Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com  Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com  Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

This podcast talks about the process and how to stop talking yourself out of success and progress. We talk about the proper way to build your endurance in a lasting way. Also, early season races and what you should be working on now. And we introduce the new website, its purpose and why it represents a new chapter in many ways. We also introduce a new coaching program that’s targeted to self-coached athletes. A custom plan that’s laid out for your season based on your current fitness, experience and goals. New website C26triathlon.com NEW COACHING PLAN - 57:00 mark We’re basically in 2020 End of year training Setting up for early season races Getting out of a hole Where ARE you vs. Aren’t? How can you “catch up?” Don’t beat yourself up What can you reasonably do? Training is like riding a bike When your run fitness means zero Learning from each race Where are you trending?  Today was a good day . . . Russian strong men Mastering a distance Appropriate stimulus Just do the best you can Happiness comes in the journey Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/ Also a big thanks to Tom Stewart and Ross Kaffenberger for their technical support as we went through the process of launching the new site! Also Somer Scandridge, Sam Browning, Jenny Machlin, and Scott Donald for their input. And of course, Stuart Rogers for his incredibly DETAILED reports regarding layout and copy. Love you guys! Registration is NOW OPEN for 2020 C26 Camps. Find out more on our Camps Page.  If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com

Once again, C26 Triathlon was on the ground for the entire day at Ironman Louisville. Today, we recap the sites and sounds of another truly moving experience. We're always reminded of how grateful we should be to be able to do this sport and Sunday we saw loads of incredible moments. We also talk about the cancelled swim, the volunteers, the modified start, and feedback from the new run course.  Topics: What stuck out to us Run course turns/out and backs Cancelled Swim thoughts The cold weather start “Please don’t let my dad die tomorrow” Wrapping Your Mind Around Ironman Awesome Volunteers Hugs and Embraces 32:00 Emotional Finishes/Roller Coasters It’s Their Own Battle A great reminder of who we are as humans Getting to the Start Line Emotionally Fresh Registration is NOW OPEN for 2020 C26 Camps. Find out more on our Camps Page.  Struggling with your Swim? Join our new SWIM SQUAD 12 Month Program and build confidence in the water. You'll get 4 workouts a week, 4 customized video swim analysis, weekly swim tip videos and discounts on our Swim Camps. For more information go to this link.  Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Mike raced, and Robbie coached over 20 athletes to the finish line at Ironman Wisconsin. Today, they talk about the experience both from on and off the course. The washing machine of a swim and how that can affect the rest of the race. The ever present onslaught of hills. And the deceivingly tough run course. They also talk about what it was like to experience Madison with a huge throng of C26 athletes and their families. All that, plus thoughts on how you should the Ironman course that’s best for your mind and body.  Registration is NOW OPEN for 2020 C26 Camps. Find out more on our Camps Page.  Struggling with your Swim? Join our new SWIM SQUAD 12 Month Program and build confidence in the water. You'll get 4 workouts a week, 4 customized video swim analysis, weekly swim tip videos and discounts on our Swim Camps. For more information go to this link.  Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com   

Mike and Robbie celebrate #300 podcast by recording in front of a live audience in Madison, Wisconsin. Today, they are joined by 2011 Ironman Wisconsin winner, Jessica Jacobs. Jessica is a former pro and current C26 athlete who is back racing as an amateur after hitting the bottom as a pro. She talks about how she found the Crushing Iron podcast, her run duel with Meredith Kessler at Ironman Wisconsin and how she has found a new peace with racing.  ------- Link to explanation of how Ironman Wisconsin transition works: https://youtu.be/3ShFLI_EeLw Registration is NOW OPEN for 2020 C26 Camps. Find out more on our Camps Page.  Struggling with your Swim? Join our new SWIM SQUAD 12 Month Program and build confidence in the water. You'll get 4 workouts a week, 4 customized video swim analysis, weekly swim tip videos and discounts on our Swim Camps. For more information go to this link.  Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Do you suffer from "Epic Challenge Syndrome?" What's the cut off line when pushing your body to get faster and stronger? And how do you gauge it? If there's one golden rule in triathlon (especially as we get older) it's "Respect Your Body." Taking things slowly almost always wins. Today we look at ways to produce longer and healthier careers in triathlon and the bedroom (well, kidding on the last part, but maybe not?).  Epic Challenge syndrome  Building speed and longevity Healthy conversations with your body Depression, Anxiety Volume and Moods Finding the Right Volume Load Volume in Taper  Are you Bought In? Training on the Defensive Confidence In Your Coach Eat when you’re ready instead of rushing Races aren’t ever the same How to measure fitness Outshooting your Fitness THIS is the hardest race you’ve done Can you sleep with your results? Effort and Pain  What you give should be enough Struggling with your Swim? Join our new SWIM SQUAD 12 Month Program and build confidence in the water. You'll get 4 workouts a week, 4 customized video swim analysis, weekly swim tip videos and discounts on our Swim Camps. For more information go to this link.  We currently have ONE slot open for August camp. For more information on camps, click this link  Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Habits are also how you think. Everyone says they want to get better, but not everyone is willing to continue to move forward to the point where they don't have more to give. A lot of people talk the talk, but are you really doing the work it takes to get better, but more importantly break the chains of bad habits.  Topics: What feels better than open water? A lonely and isolated sport?  The Chains of Habit  You Can’t Fake Swimming Are you doing the work to crush tomorrow? Swimming while conserving energy Translating Swim Workouts to Open Water Swimming is the polar opposite of data Keys to a faster bike Light bikes vs. Heavy bikes Habits: Doing things more than you don't Fast Tracking New Behaviors The Pull Buoy Myth You’re Thinking Yourself into Anxiety Why The Swim is Important Confidence and Relaxation in Swimming It’s NOT just like “riding a bike” How to flow with open water contact 54:50 - “change my entire day”  Swimming your own race Two Swim Pro Tips ;)  Sun Screen Tip :)   We currently have ONE slot open for August camp. For more information on camps, click this link  Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

This is an Ironman story for Everyone. If you've ever stayed until the end of an Ironman you know the level of emotions. But have you ever been out in the dark on the last few miles with someone who isn't sure they will make the cutoff? Today, we share the story of how one of our C26 athletes persevered to finish with just over a minute left at Ironman Texas. An emotional look at how the tone of an Ironman changes after the sun goes down. Topics: Why Ironman is different Running races vs. Triathlon You can’t explain the Finish Line What it’s like to spectate Ironman What it’s like to coach at an Ironman The Race Course Goes Through Its Own Transition When the Sun Sets on the Course When Your Friend Is Getting Close To Not Making It Understanding an Athlete’s Personality as a Coach When Ironman is Symbolic of Life  Out Alone in the Dark  Sometimes all you need is someone to come by and help Understanding the 17 Hour Cut Off When You Deserve More Than You May Believe When it’s time to talk tough When we retreat inside vs. bring people in When others remind us who we really are  Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

It's all connected. What we eat affects how we feel and think, and with intense demands of training, triathletes can be especially vulnerable. Today we look at ways to keep yourself in check with diet, sugar, and over-training.  Be sure to check out our new coaching options along with pricing at this link.  Topics: New Ironman Coming to Midwest Augusta 70.3 Chattanooga 70.3  We Are Not Nutritionists The Problem with Sugar Triathlete Mood Swings Why Weight Can Be Harder to control in long distance training Training Dehydration  Are you Eating Your Feelings? Lost Motivation for Workouts Why do we tend to dig training holes? Most of us have a Yes problem Are Triathletes Outgoing? The power of saying No The Like Purpose of Triathletes There’s only so much we can do by ourselves Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Support our podcast with some New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Now is the time to prepare for your best race in 2019. Today the Crushing Iron Podcast looks at ways to stay in the groove, keep your foundation, your greatest predictor for performance, treadmill vs. running outside, keeping swim fitness, building triathlon DNA.   • Clearing Your Off-Season Plate • The greatest predictor for performance • New bike, helmet, blood tests? • Struggle with motivation in the off-season? • What is the #1 thing that contributes to you missing workouts? • The importance of KEEPING swim fitness • Keep your off-season fitness above water • Treadmill vs. Running Outside • Building DNA that UNDERSTANDS Triathlon • Crushing Iron hoodies are not short term • An underrated off-season run strategy • How to do SPEED WORK that LASTS • Super Long vs. Multiple Shorter Runs? • Everything Builds on Top of Itself • Injury Proof Your Body Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Keep an Eye out for New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

The biggest weekend in Triathlon is upon us. Ironman World Championships in KONA on Saturday followed by Ironman Louisville on Sunday. C26 has around 25 coached athletes racing at Louisville and today we give one more look at how to tackle the race. Coach Robbie also gives us his KONA predictions.  • Connecting with People at Races • The Power of Support Groups • You Have To Believe You Can Do Something Special • KONA Picks • KONA Dynamics • When Is it Time For a Calculated Risk • Things Have to Go Your Way • How Upsets Happen • How To Start Each Discipline of Your Race • The C26 Fanny Pack • When You Shouldn’t Be Afraid To “Fail” Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Keep an Eye out for New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Please check out our new store at CrushingIron.com and get a sweet C26 t-shirt while supporting the podcast. The Magic and Mystery of the Taper It's late in the season and many of us on in or close to taper. Tapering has this sort of "we're done" image, but that's really the furthest thing from the truth. Done right, the taper can produce amazing results on race day. It's all about sharpening the sword, but not using it.  • It Takes Courage To Race • Your Goals and Dreams on Display • Race Anxiety and Phantom Pain • Ironman Louisville on its last leg? • Chocolate Milk • Ironman Chattanooga and Maryland Loom • Why aren’t Lava or SIM shorts legal? • What Do We Know? • What To Do About The Pressure • Relaxing on Race Morning • How To Get Positive During Taper • How do you trust that taper is building your body? • The Difference between being Fresh and Fit • The Magic and Mystery of The Taper • Sharpen the Sword, Just Don’t Use It Support the Crushing Iron podcast on Patreon, where the community pledge is only $3.26 per month. There are other options, but every little bit helps us keep this podcast on the rails. Thanks in advance. You can also support us at our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Support the cast and get some new gear for it! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Keep an Eye out for New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

Please check out our new store at CrushingIron.com and get a sweet C26 t-shirt while supporting the podcast. On the heels of Ironman 70.3 Atlantic City and Augusta we dive into perspective. So many things can go wrong in training, racing, and life, but there's always a way to shift perspective. How do you really believe you belong? You're a swimmer, you're a cyclist, you're a runner. Believe it. As Ryan Holiday says, "The Obstacle Is The Way."  • Beast Mode? • Is Your Mindset Straight Before A Race • Poolside Selfies • Getting A Great Perspective • Crying On The Run • Racing In The Heat - Never a Dull Moment • Believe You’re A Swimmer, Biker, and Runner • The Obstacle Is The Way - Ryan Holiday • Tiger Woods Analogy - He Keeps Showing Up • Changing Tires and Co2 • On Death Row Focused On Love • If You Didn’t PR, Did You Get Slower? • The Importance of the Taper • If Every Test Was The Same, It Wouldn’t Be A Test If you'd like to support the podcast, please check out our new store at CrushingIron.com. We have some NEW classic logo t-shirts and the Official Crushing Iron Spectator shirt for sale. Thanks for listening!  Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video   We still have a few slots left for next year's camp, but they're going fast. Check out our 2019 Camp Schedule here.  Please subscribe and rate Crushing Iron on YouTube and iTunes. Keep an Eye out for New Gear at CrushingIron.com For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com   Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com 

One of the best times for big gains is following the effort of a race. Today, our C26 athletes give us some great feedback from racing in the heat at Chattanooga. How they prepared, raced, and what paid off the most. Also, what they plan to do better next time. Some awesome lessons from a lot of people who PR'd and hit the podium at Ironman 70.3 Chattanooga. Some of the topics: - Her pre-race week and why it was the key to her PR - The best advice for racing and life - Sponges, Ice, Walking the Aid Stations - Listen to your body for nutritional advice - The one thing I'd pay more attention to before my next race - Stop Telling Yourself You Can't and Start Telling Yourself You Can - The songs he sang in his head gave him 15 seconds per mile on the run - How to deal with the feeling that "you didn't race" to your capabilities - Why scissors are key for pre-race prep - NFL Draft Comes To Nashville  Looking for a coach? Check out our Crushing Iron Coaching Philosophy Video If you enjoy the Crushing Iron podcast, you can support us with a direct pledge here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

A tough but fair race is in the books, and today Mike and Coach Robbie recap their experience. With 27 coached athletes on site it was a huge weekend for C26. Many first timers, nearly 20 PRs, and 2 podiums, we have a lot to talk about. We also talk about the course, the heat, and . . . how why we think a course marshal may have been targeting C26 athletes.  PRs Podiums Swim Course Bike Course C26 Athletes Run Course struggles The Heat Awards Ceremony On course marshals Volunteer Shout Out Transition Wetsuit strippers Downtown Chattanooga IM 70.3 Chattanooga Race Director Review Looking for a coach? Check out our Crushing Iron Coaching Philosophy Video If you enjoy the Crushing Iron podcast, you can support us with a direct pledge here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com  

Mike and Robbie give a quick recap of the day that was Ironman Louisville... Highs, Lows, and in-betweens. The day was defined by wind and crazy temperature variance and made for a great challenge and a lot of success stories. We'll dig deeper into performances and things we learned from racing and other C26 Athletes who toed the line in Louisville in our Next podcast. Thanks to the dozens of C26 supporters who made their way to spectate.  ---------- If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

Mike and Robbie share what they saw this weekend at Ironman Wisconsin and Ironman 70.3 Worlds in Chattanooga. Mike was in Madison, Robbie was along the Tennessee river watching some of the best in the world.  - Reaction from racers about the courses - Discussion about each city's local reaction to hosting - What we learned from each race - What it was like meeting so many of you who listen to the podcast - And what's ahead at Ironman Chattanooga and Ironman Louisville If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

There's a TON of action going on this weekend and C26 will be all over it . . . starting with this podcast which talks about the INTENSE course at Ironman 70.3 Worlds in Chattanooga, including why some "world qualifiers" may not make the swim cutoff... Gives an Ironman Wisconsin Preview. . . AND... because we've allegedly been getting to introspective on podcast lately . . . we've added a special section on Volume and Intensity... specifically how you accumulate tons of safe mileage. It's a little trick coach calls "spreading the peanut butter evenly." Robbie will be at Worlds and I'll be at Wisconsin so you can expect a lot of updates here in the closed group. Thanks for listening to our podcasts!   - Why Chattanooga Worlds swim course is as tough as it gets - Pro-talk - Who will thrive at 70.3 Worlds - Ironman Wisconsin Preview - How Starky will Do at IMWI - Strategy for applying training loads - accumulating safe volume - icing on the cake runs - micro training cycles - spreading the peanut butter analogy - Load and volume vs. intensity - quality vs. quantity    If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

If you enjoy the Crushing Iron podcast, you can support us here on Patreon and help us give you a full time commitment. Thanks for listening! In today's Crushing Iron Podcast: We pay a lot of money to "do Triathlon" but what we get in return is invaluable. Today (which happens to be Total Eclipse Day) the guys talk about the journey, the struggle, and keeping your eyes on the real prize of doing Ironman. The motivation, the friendships, the connections, and the experience. There's also a lot of swim talk here, including an exploration of Total Immersion, including the real reasons it's so popular.  - What's with all the buzz surrounding the eclipse?  - What are the most common swim myths as discovered at C26 Swim Camps - Total Immersion swimming and why it's not for you - Taking The Complication Out of Swimming - The High Elbow Out of The Water illusion - Is your motivation unhealthy? - How great friendships emerge through training - How do we connect when we're on an island? - The feeling of crossing the Ironman Finish Line - The new Crushing Iron website Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

If you like the Crushing Iron podcast, you can support us on a monthly basis here. Thanks for listening!   This was a great weekend for the C26 Triathlon Athletes. There were some podiums, first timers, and PR's, but it's how everyone racing "went about" their race that caught our attention. Despite some pain and struggle, everyone genuinely seemed to have rewarding and fun races. This got us thinking about the grounding question of, "Why Do We Do Triathlon" in the first place? We are very excited about the supportive C26 community and it's definitely having an impact on us as we train for Louisville. Lot's of good stuff in here as we just went down the road of racing with gratitude and appreciation for the process of our sport.   - What brought you to triathlon, and what keeps you here?  - How triathlon helps us figure out who we really are - Why it's so hard to run slow in training - We can always get better, but race day is the day to celebrate how far you've come - Rebounding from a disappointing race by "Playing Triathlon" - Your time isn't who you are - How to genuinely enjoy your race - Why you shouldn’t throw away your year because of how you feel now - Don’t be held hostage by digital software - How to relax and let your body flow - What does hard and/or moderate FEEL like? - Do you buy into “how good can I be today?”   Here's the Ironman Louisville Tribute link Coach Robbie talks about  Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

We have a lot of athletes racing Ironman 70.3 Muncie and Ironman Louisville. Consider this a pump up with some great pre-race lessons. Why Louisville is one of Robbie and Mike's favorite races and a summary of the course. Plus, an explanation of C26.   - C26 Shout Outs - How to have your best Muncie 70.3 - Ironman Louisville changes and why they're mostly good - Emotional moments If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com

If you like the podcast, please help us make it even better by supporting C26 Triathlon on Patreon.  We posted this question in our closed Crushing Iron Facebook group and it got a ton of comments: Can you go from Couch to Ironman in 16 Weeks? Obviously it depends on where the person is in their life and what they've done before, but we think having a shorter, more focused window can actually be a benefit. This will also translate if you're doing a shorter race and think you've run out of time. You probably haven't.  - He qualified for Ironman 70.3 Worlds in his first triathlon - What your coach should be doing for you - When to prioritize friends and family - When to prioritize training - Why you should take more days off from training - Secretive coaching - Listener texts as examples of progress - Why mountain bike training matters - Why people fade away at the wrong time when they do late season races - When is the best time to turn up the training for your Ironman - Throwing out "excuse crumbs" - The best way to go from couch to Ironman - Plus, an example of how a C26 athlete finished an Ironman with 5 weeks of training For information on our C26 Training Camp in Nashville July 13-16 email: C26Coach@gmail.com Please subscribe on iTunes Questions and comments: CrushingIron@gmail.com www.crushingiron.com

The work presented in this dissertation gave the following results: (i) Sequence homologous of the membrane proteins Lag1p and Dgt1p exist all over the kingdom of eucaryotes. All of them share a highly conserved motif with two hydrophilic residues within a transmembrane domain. A limited proteolytic digestion showed, that the N-terminus of Dgt1p is orientated to the cytosolic side. Together with the in silicio analysis, the proteins of the LAG family have six transmembrane domains, a cytosolic C-terminus and an ER lumenal loop of ca. 45 amino acids. (ii) Different mutants of Dgt1p showed, that the C-terminus is essential for the function of the protein. The soluble N-terminus or its dilysine motif, normally mediating retrieval of ER resident proteins that escaped to the Golgi, have not obvious importance for Dgt1p. (iii) Lag1p and Dgt1p fulfill their function in the membrane of the ER and are no constitutive parts of COPII transport vesicles. Moreover, both proteins interact with each other and therefore appear to form a heteropolymeric complex in the ER membrane. (iv) The synthesis rates of complex sphingolipids are drastically reduced in the absence of LAG1 and DGT1. Consequently, lag1Ddgt1D cells have a decreased portion of sphingolipids compared to the wild type. The lipid defekt is not due to lacking phosphoinositolation of ceramide, since the catalytic activity of the corresponding enzyme was proven in vivo.(v) The synthesis block in lag1Ddgt1D cells leads to an accumulation of sphingoid bases. In this connection it was shown, that Lag1p and Dgt1p are essential for the incorporation of exogenous dihydrosphingosine into ceramide, whereas in their absence endogenous dihydrosphingosine is converted to ceramide with a merely decreased rate. The elongation of fatty acids to C26 is not reduced in lag1Ddgt1D cells. Lipid extracts of fumonisin B1 treated wild type cells resemble that of the double mutant, whereas the latter is not influenced by a toxin based inhibition of ceramide synthase. Overexpression of LAG1 and DGT1 does not lead to an overproduction of ceramide or sphingolipids. However, a direct in vitro assay for ceramide synthase activity finally proved the essential requirement of the reaction for Lag1p and Dgt1p. (vi) The overproduction of the ceramidases Ypc1p and Ydc1p in lag1Ddgt1D cells increases the synthesis rates as well as the effective amounts of complex sphingolipids. The defective incorporation of exogenous dihydrosphingosine into ceramide was, however, not reverted. The additional deletion of YPC1 and YDC1 in the absence of LAG1 and DGT1 decreased the amounts of inositol containing sphingolipids beyond detectable levels and, therefore, confirmed the essential requirement of Lag1p and Dgt1p for the ceramide synthase reaction. (vii) The survival of lag1Ddgt1D cells compared to wild type cells after short heat shock is drastically impaired. Moreover, the ability of yeast to form single cells on agar plates directly contributes to the temperature and the amount of ceramide available. As a consequence of the data obtained, the proteins Lag1p and Dgt1p are the first to be characterized as essential parts of the ceramide synthase reaction.