Oxygenaddict Triathlon Podcast
Rob Wilby 245 episodes Nov 11, 2026
Triathlon training tips and coaching advice for busy age-groupers training for IRONMAN and 70.3 triathlon. The podcast covers swim, bike and run sessions, plus race-day strategies and mental preparation. Aimed at athletes who need to balance training with work and family life, it offers practical guidance on improving performance without overloading a hectic schedule.
Episodes
Z2 indoor training (y/n?), Easy-Run Heart Rate, Bike TSS & Your First Tri Bike | Ep 616
In this episode:The fastest IRONMAN ever: Rob looks at the weekend's new world record at IRONMAN Florida, the first time anyone has gone under 7:20, and the splits behind it.Listener question: training for a first full IRONMAN in Canada, with five or six months of riding indoors on a basic trainer. Will it hold you back, and what's worth changing?Listener question: heart rate reaching 195
Garmin vs TrainingPeaks TSS, Overbiking on Hills, Sickness on the IM Marathon & Raceday HRV | Ep 615
This week Coach Rob answers questions from our IRONMAN athletes, so if you’re training for IRONMAN this year, there’s a good chance you’ve had the same ones.In this episode:Why your bike TSS is different on Garmin and TrainingPeaks...How to stop overbiking on the hills when the crowds and race atmosphere get you fired up...Building a simple race-day power plan: six numbers covering flat, hills, he
Race Week Taper, IRONMAN Drafting Rules, ITB Pain & Hyperventilating in the Swim | Listener Q&A | Ep 614
Should you ride the bike course in race week? How do you overtake within the 25-second drafting rule without spiking your power? And what’s the fix for hyperventilating at the start of an IRONMAN swim?This week Coach Rob Wilby answers questions from three listeners who’ve just raced, or are building towards, their first 70.3 and IRONMAN:Race week: why driving the course is often bettern than ridin
Fix Your IRONMAN Stomach Problems, Bike Pacing, Run Injury Comeback & Aero Position Power | Q&A | Ep 613
Struggling with stomach problems on the IRONMAN run? This week Coach Rob Wilby answers a listener question from Tracy, who finished IRONMAN Kalmar but had stomach trouble on the run and wants to fuel with real food instead of gels.Rob explains why the carbs may not be the culprit. Riding too hard on the bike can shut down blood supply to your gut, and he shares the bike TSS numbers to stay under.
Bouncing Back From a DNF, 70.3 Bike TSS Targets, Training Around Shift Work + Kona '26 recap | Ep 612
Your questions answered by coach Rob this week: How do you rebuild confidence after a DNF? A listener pulled from IRONMAN Wales with hypothermia asks how to come back. Rob covers debriefing with your coach, modelling your predicted race, carrying a spare tube with tubeless tyres, and kit planning so you protect your finish rather than your finish time.What bike TSS should you target for a 70.3? Af
Why You Can't Eat on the IRONMAN Run, Speed Work After 45 & Stepping up from 70.3 to IRONMAN | Ep 611
Coach Rob answers this week's listener questions on getting faster, fixing run nutrition and stepping up from 70.3 to a full IRONMAN, plus a Kona preview and some brilliant listener success stories.This week's questions:Faster over sprint and Olympic distance: Why the training that makes you faster at short distance is different from what improves your IRONMAN, and why traditional run spee
IRONMAN Taper Fatigue, Longest Training Ride for 70.3, Road Bike vs TT Bike & Best Tyre Choices: Ask Coach Rob | Ep 610
Feeling flat during your taper? Worried you've never ridden the full 56 miles before your first 70.3? Coach Rob answers listener questions on why tapering feels rubbish (and why you'll feel so much better by race day), and why you'll ride faster on race day than in training. He also covers whether you need a TT bike for Ironman courses like Austria (spoiler: there are probably more imp
Race Sim Timing, Causes of Race-Day GI Issues & Staying Fit While Travelling | Ep 609
This week Rob answers more listener questions, plus a couple of brilliant finisher stories.Sophie's racing her first 70.3 in Australia and needs to fit her race simulation weekends around travel - I explain her options for reschedulingChris hit serious GI issues on the bike at IRONMAN Leeds. Rob explains why pacing (not fuelling) is often a big culprit, and how to build carb intake in training
How to Train Effectively on Zwift, Managing Swim Anxiety & Cramps, Gel Timing on the Bike and Should You Buy a TT Bike? | Ep 608
This week Coach Rob answers a stacked batch of listener questions, including: How to time and dose your gels on the bike... Whether indoor Zwift rides should match race distance or race time...What's really behind swim anxiety when training alone and how to work through it...The two causes of swimming cramps and how to fix each one...Why riding too hard on the bike wrecks your run...And whethe
Starting IRONMAN-Specific Training Around a Full Time Job | Ep 607
This week Coach Rob tackles a question from a first-time IRONMAN athlete juggling training with a full-time job: "how do you structure your training year, and how many weeks out should IRONMAN-specific training actually start?" Rob breaks down the winter base-building phase vs. the ~20-week specific build, how to shift focus from indoor FTP work to outdoor endurance riding as the days le
5 Reasons Your First IRONMAN Falls Apart (And How to Avoid Each One) | Ep 606
Most IRONMAN disasters aren't down to a lack of fitness, they're mistakes made in the weeks before race day that felt completely logical at the time.This week Coach Rob breaks down the five most common reasons a first IRONMAN goes wrong: riding the bike too hard, under-fuelling on the bike, cramping from poor electrolyte planning, walking the back half of the marathon, and panicking in the
The 4 Power Numbers You Should Have On Your Bike Computer (Plus: Late-Night Training, and Coming Back After Serious Injury) | Ep 605
In this episode:Power data fields on your Garmin or Wahoo: why the default power reading is useless, and the four numbers Rob wants on your screen instead... How to get an accurate outdoor FTP number...Listener question: with two kids under seven and a 9-to-5, midweek sessions don't start until 8pm. Is there a caffeine substitute to get going without wrecking sleep?Listener question: after a car a
Managing Swim Start Panic, Trtiathlete-Specific Strength Training, and Training Around Your Menstrual Cycle | Ep 604
In this week's podcast:Hyperventilating in the first five minutes of the swim (when you're a confident open water swimmer and it never happens in training): Listener Helen has had it wreck two 70.3 swims and wants Weymouth 2026 to be her comeback race. Rob explains what's actually going on (it's a CO2 problem, not an oxygen one) and gives her the mental and physical fixes to stop i
Dealing With Cold Swim Starts, Smart Trainers vs Gym Bikes, and Tips for Racing IRONMAN Leeds in the Heat | Ep 603
This week Coach Rob Wilby answers two listener questions. Elizabeth DNF'd at IRONMAN Lake Placid after standing on a cold beach for 40 minutes before the swim start. Angie wants to know whether her gym bike is enough, or whether it's time to invest in a proper smart trainer setup. Plus a preview for everyone racing IRONMAN UK in Leeds this weekend, where the bike course and the forecast ar
Special Needs Bags, Taper Week, Aero Gains & Raceday Mechanicals: Your IRONMAN Questions Answered | Ep 602
This week Coach Rob answers listener questions covering the details that trip up first-time IRONMAN athletes. What actually goes in your special needs bags on the bike and run course? Should you change kit in transition or race the whole day in a tri suit? What does the final two-week taper look like after your last race simulation? Rob also breaks down aero gains beyond clip-on bars - race wheels
Heart Rate vs Power for IRONMAN Training + Altitude Training Explained | Ep 601
In this episode:Racing without a power meter: why Rob thinks a power meter is a "worry removal tool" rather than a cost, and how to reframe the spend over your training block. If you're going with heart rate, he covers the five variables that distort it, the time-lag that trips you up, how to set functional threshold heart rate from a 20-minute test, and the thirds-based pacing metho
Training for IRONMAN on Shift Work, Carbon Plate Race Shoes & Swim Training in a Small Pool | Ep 600
Should busy age-groupers actually race in carbon-plated shoes? And how do you train for an IRONMAN when your job runs on four-days-on, four-days-off night shifts?In this listener Q&A, Coach Rob Wilby answers real questions from athletes preparing for their first IRONMAN and 70.3. He covers how to structure training around shift work and disrupted sleep, why recovery has to come before more tra
IRONMAN Fuelling & Hydration: Carbs Per Hour, Sweat Rates, Bottle Strategy & Racing in the Heat (Q&A) | Ep 599
Success on IRONMAN race day is as much a fuelling equation as a fitness challenge. This episode Coach Rob Wilby works through a batch of athlete questions on carbohydrate intake, hydration, electrolytes and bottle strategy, all framed by the recent heat spells that saw IRONMAN France cancelled, Frankfurt shortened and lots of other European races affected. In this episode:Should carbs per hour be
Should You Race a 70.3 Before Your IRONMAN? Your Race Planning Questions Answered| Ep 598
How do you pick a race that actually suits your strengths, and training limitations? This week Coach Rob Wilby works through a batch of real athlete questions on race selection, build-up racing, taper week, and preparing for terrain you can't train on. The theme running through all of it: plan these things before you hit "enter," and you save yourself a world of trouble on race day.I
IRONMAN Fuelling & Hydration: How to Nail Your Carbs, Electrolytes and Fluids on Race Day
Race day success is as much a fuelling challenge as a fitness challenge. And in this episode Coach Rob Wilby answers athlete questions on getting your IRONMAN and 70.3 fuelling and hydration right. From carb targets to sweat rates to the bottle setup that keeps you in control when it's brutally hot, this is your guide to practising it all long before race day.In this episode:Should your carbs-
IRONMAN Run Training Q&A: M-Pace vs E-Pace, Managing injuries, Carbon Shoes & Cardiac Drift | Ep 596
In this run-focused Q&A episode, Coach Rob tackles the most common IRONMAN and 70.3 training misconceptions.Including:How your marathon pace translates to target race paces for IRONMAN and 70.3... What's your best-case IRONMAN marathon paceSetting heart rate zones properly in TrainingPeaks (and why Garmin's defaults can't be trusted)Managing run injuries - when to see a physio, int
IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595
How hard should you actually ride the IRONMAN bike leg? The answer is more nuanced than simply copying the pros. And getting it wrong often leads to a long walk in the marathon. In this Q&A, Coach Rob Wilby breaks down the numbers behind smart bike pacing so you finish the bike with enough left to run well.In this episode:Why your FTP percentage has to drop the longer you're on the bike (a
Moving Your Swim Sessions into Open Water: Everything You Need to Know | Ep 594
It's open water season in the Northern Hemisphere, and the questions are flooding in. This week Coach Rob answers the most common athlete questions about moving your swimming out of the pool and into the lake or sea ahead of your first IRONMAN or 70.3.In this episode:When to make the switch to open water, and the simple rule for timing it What to actually practice once you're there: sighti
Fixing Swim-Start Panic, Run/Walk Fuelling & Aero Bars vs Faster Bike: IRONMAN Q&A | Ep 593
Coach Rob answers your IRONMAN training questions. This week:Run/walk strategy when aid stations don't line up with your 9/1 rhythm...Why fuelling beats racing until the final 10K...Why you can't get your breath at the swim start, and the breathing trick that controls your pace...How to train between races...The 2-3 things that matter most stepping up from 70.3 to full IRONMAN...Aero bars
The IRONMAN / 70.3 Race Simulation Weekend: The Most Important 3 Days of your Final Build | Ep 592
There's one weekend in your IRONMAN or 70.3 build that matters more than any other. Most athletes either skip it, don't complete sessions in the right order, or turn it into the wrong kind of training weekend entirely.In this episode, Coach Rob explains why the race simulation weekend is the single biggest factor that determines whether you get to race day confident or worried. It's th
Open Water Swim Skills: Sighting, Drafting, Managing Panic, Wetsuit Fit & Race Day Pacing (IRONMAN Q&A) | Ep 591
Coach Rob answers the most common questions athletes ask as they move from the pool into open water at the start of the triathlon race season.This week: Why pool speed often doesn't automatically translate to open water...How much time poor sighting can actually cost you over an IRONMAN swim... The crocodile eyes sighting technique, what to sight off, and how to practice it in the pool... The
70.3 Race Pace & TSS Targets, Heat Acclimation Protocol, Training Around Holidays: Listener Q&A | Ep 590 Q&A
Coach Rob Wilby answers listener questions on some of the most practical challenges in IRONMAN and 70.3 training.This week: How to calculate the exact pace targets & TSS budget for 70.3...A step-by-step heat acclimation protocol for racing in a hot climate when you've trained somewhere cool... Plus how to plan your training around a family holiday mid-build without losing fitness...And Rob
Long Run Fails, Brick Sessions & B Races: Your IRONMAN Training Questions Answered | Ep 589
Coach Rob answers your IRONMAN and 70.3 training questions - this week including how to structure the final 12 weeks of your build, what to do when a long run falls apart, and whether B races are worth it.Joe from New York gets a full breakdown of his training week ahead of IRONMAN Lake Placid — including when to add brick sessions, how to build long ride and run distances, and the only two times
Ironman Nutrition Q&A: How to Carry Fluids, Manage Carbs & Hydration, and Build Your Race Day Fuel Plan | Ep 588
Coach Rob answers your most common ironman and 70.3 nutrition questions, straight from the Team Oxygenaddict Majorca training camp.In this episode Rob covers how much fluid you actually need to carry on the bike , why you should decouple your carbs and hydration into separate bottles, and how to build a simple, progressive fuelling plan in training to avoid guesswork on race day.Topics covered:How
Recovery Weeks, Race Simulation Weekends, Hilly Long Rides, and Run Pace Testing: IRONMAN Training Q&A | Ep 587
Coach Rob Wilby answers four listener questions covering some of the most common areas of confusion in IRONMAN and 70.3 training.In this episode:Recovery weeks: Complete rest or deload? Race simulation weekends: What, when, and how? Hilly long rides: How do you balance elevation with time and TSS?Run pace zones: Do you need to race a flat-out 5K? Got a question for the podcast? Send it to help@oxy
The 5 Most Important Sessions for IRONMAN: What to Prioritise in the Last 12–16 Weeks | Ep 586
With 12–16 weeks to go until race day, most athletes know roughly what they should be doing. But when life gets in the way, which sessions do you actually protect?In this episode, Coach Rob walks you through the five most important training sessions for IRONMAN preparation, ranked in priority order. So when work, family, or travel forces a choice, you know exactly what to keep and what can wait.Yo
Swimming Cramps, Normalised vs Avg Power & Racing Back-to-Back 70.3s: IRONMAN Q&A | Ep 585
This week Rob answers questions from athletes and listeners on three common IRONMAN training challengesFirst up: what to do if swim cramps are forcing you out of the water. Rob covers the conditioning side, the electrolyte angle, and why supplementation made a real difference for him personally.Then: normalised power vs average power on a hilly course like IRONMAN Wales — and why always riding to
The 8 IRONMAN Training Protocols That Take You From Guessing to Race-Ready | Ep 584
If you’ve signed up for your first Ironman, you’ve probably had the same thought most athletes do:Am I actually doing this right?Am I training too hard… or not hard enough?Are these sessions making me fitter… or just more tired?Will any of this actually get me to the finish line?In this episode, Coach Rob breaks down the 8 essential protocols he’s learned from coaching over a thousand first-time I
FTP, TSS, Indoor vs Outdoor Riding & Bike Power vs Endurance (Listener Q&A) | Ep 583
In this week’s episode, Coach Rob answers questions from athletes navigating the messy reality of training for an Ironman alongside work, family, and unpredictable conditions.From battling bad weather to juggling early starts, this is a practical, no-nonsense Q&A focused on what actually moves the needle.You’ll learn:Whether indoor training is “good enough” (and when it isn’t)How to structure
Training in Bad Weather, FTP Testing, TSS Explained: Listener Q&A| Ep 582
Rob answers listener questions covering the most common real-world training challenges for busy age-group triathletes. This week: -> How to handle training when bad weather makes outdoor riding impossible...-> Why the 20-minute FTP test beats ramp tests every time...-> How to structure an FTP block versus IRONMAN-specific training... Rob also breaks down Training Stress Score — what your
Why Strong Cyclists Over-Bike & Fall Apart on the Marathon: Ironman Q&A | Ep 581
Coach Rob answers listener questions on three important topics related to IRONMAN training: The maximum bike TSS budget that's key to a strong Ironman marathon (even for experienced cyclists)... Whether switching to clipless pedals before your A race is worth it...And why separating your long run and long ride into different days of the week can save your training* * * * * * *SPONSORS* * * * * * *
Swim Drills, CSS Test Confusion & Indoor vs Outdoor Power: Listener Q&A | Ep 580
Rob tackles listener questions on the fist and unco drills for better water feel, how to read CSS test results that don't quite add up, and why indoor and outdoor power numbers are rarely the same.* * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professional
How to Train for Multiple Race Distances; Injury Prevention for Older Triathletes; Creating an Optimal Fuelling Strategy | Listener Q&A| Ep 579
Coach Rob answers listener questions this week, covering:* How to structure a season with multiple race distances without compromising your goal event...* Why injury prevention becomes a critical training variable for athletes as they age...* How to build a fuelling and hydration strategy that works on race day. Plus practical advice on training plan structure for first-time 70.3 athletes.* * * *
Power Meters, Double Run Days & Swim Speed: Your IRONMAN Questions Answered | Ep 578
This week Coach Rob digs into listener emails, answering questions from athletes building toward their first Ironman. He covers whether a single-sided power meter is enough...Whether splitting your long run into two sessions is a good idea...How offshore workers with limited pool access can still make progress in the swim. Plus, Rob shares a real example of two athletes dropping 20 seconds per 100
TEN mistakes I always see IRONMAN first-timers make | Ep 577
Most first-time Ironman athletes don’t fail because they’re lazy or under-prepared. They fail because they’re doing things that feel right but are actually sabotaging their prep.In this episode, I break down 10 of the most common Ironman training mistakes I've seen first-timers make every single season.You’ll learn:Whether you're training hard enough on the bike...What role run intervals h
IRONMAN Training When Life Gets in the Way: travel, fatigue, missed sessions, bike (dis)comfort, TT vs road bike | Ep 576
This week Coach Rob answers questions sent in by athletes, listeners, and YouTube viewers, all focused on how to train effectively when life refuses to play nicely with your plan.We cover two big themes in this episode: Training Around Travel & DisruptionHow to restructure your week when work travel limits training timeWhat to prioritise when you can’t hit every sessionWhether missed sessions
Ironman Q&A: Key Session Framework, Missed Bike Workouts, Practice 70.3s, Race-Specific Prep, Training Around Travel and much more! | Ep 575
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby answers 10 listener questions about Ironman training for busy age-group triathletes, especially athletes juggling work travel, family commitments, and limited training time.If you feel like you’re constantly cramming sessions, missing workouts, or unsure what to prioritise, this Q&A will help you simplify your training, pro
Ironman Q&A: Weight management; Using ERG; Carb intake; Training when ill, ChatGPT training plans... and much more! | Ep 574
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers real listener questions about Ironman and 70.3 training, cutting through social media noise, influencer advice, and conflicting information online.Topics include:ERG mode: on vs off for indoor bike trainingWhy Zwift, Garmin and TrainingPeaks power zones don’t matchHow to set up a Wattbike or smart bike to match your race bike
Six Months to IRONMAN: The Dark Art of Recovery (and Why Most Athletes Get This Wrong) | Ep 573
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob continues the Six Months to Ironman series with what may be the most important (and most misunderstood) principle in Ironman training.Recovery.Most athletes believe fitness is built by doing more. More sessions. More intensity. More volume.And this scuppers so many Ironman performances.You’ll learn:Why fitness adaptations happen duri
Six Months to IRONMAN: Smarter Swim Training for Busy Age-Groupers | Ep 572
If you’re coming into triathlon from running or cycling, you’ve probably assumed swimming works the same way:The more you swim, the faster you get.Nope!In this episode of our Six Months to Ironman series, Coach Rob explains why most age-group triathletes are not fitness-limited in the water, they’re technique-limited… and why that’s actually good news, because it means you can make big gains witho
Six Months to IRONMAN: Run Training Explained | Ep 571
Most Ironman athletes don’t fail in the marathon because they’re bad runners. They fail because they misunderstand what the Ironman run actually is.In this episode of our Six Months to Ironman series, Coach Rob breaks down exactly how to train to run well at the end of an Ironman, based on 15+ years of IRONMAN coaching experience and hundreds, if not thousands of successful first-time finishers.Th
Six Months to IRONMAN: Building Bike Fitness That Makes (not breaks) Your IM | Ep 570
In this episode Coach Rob continues the Six Months to Ironman series by breaking down exactly how to structure your bike training for Ironman and 70.3 racing over the next 6 months.If you’re a busy age-group athlete with limited training time, this episode will help you stop wasting hours on the bike and start building bike fitness that translates to raceday speed on the bike - and on the run.The
Six Months to IRONMAN: Structuring the Perfect Training Week | Ep 569
Following on from last week's episode ("How to Train for IRONMAN in Six Months"), Coach Rob continues the Six Months to Ironman series by breaking down how to structure the perfect Ironman training week so you actually absorb the work, stay healthy, and arrive on the start line ready to perform.This is the exact framework we use with hundreds of busy age-groupers juggling work, famil
How to Train for IRONMAN in Six Months | Ep 568
If you've just realised your Ironman or 70.3 is just six months away, and don't feel like you have any sort of plan - let alone feel in any way prepared … don’t panic. In this episode, Coach Rob breaks down exactly how to plan your next six months so you can make the big fitness gains needed without having to put the rest of your life on the back-burner.Whether you’re a first-timer or retu
Winter IRONMAN Training: Common Questions, and Common Mistakes to Avoid | Ep 567
This week, Coach Rob answers real athlete questions on how to train smart through the winter and build towards your 70.3 or IRONMAN goals - especially if you’re a busy age-grouper.Including:• How many hours you really need to train for a 70.3 vs Olympic distance• Whether you should enter that December half marathon• Whether a 100-mile gravel ride close to an IRONMAN is a good training opportunity•
Winter Training That Actually Works: Real Athlete Questions Answered | Ep 566
BLACK FRIDAY 2025 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2025 to qualify (https://team.oxygenaddict.com/consultation-call/ )* * * * * * * * * * * *This week Coach Rob answers real athlete questions about winter training. Including structured turbo sessions, ERG mode, adapting to aero position, FTP testing,
How to Plan Your Best Triathlon Season Yet | Ep 565
BLACK FRIDAY 2025 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2025 to qualify (https://team.oxygenaddict.com/consultation-call/ )* * * * * * * * * * * *This week, Coach Rob answers your questions about planning an effective triathlon season, especially when life, work, travel and winter chaos get in the way.You’ll l
From "Maybe One Day" to "You Are an Ironman!": Martin’s Age-Group Story | Ep 564
This week’s age-grouper story is a cracker. Martin Imms shares how he went from hovering over the Ironman “Enter” button to committing and finishing Ironman Kalmar before his 50th. We dig into juggling training around a busy job, hotel life and family buy-in, the appeal of Kalmar’s flat, fast course, and dealing with raceday adversityMartin talks through his day, including his first ever marathon,
Coach's Diary: A New & Brilliant Triathlon Race Format! | Ep 563
A bit of a different episode this week. Coach Rob shares a behind-the-scenes look at Team OxygenAddict’s recent trip to Portugal for the Triton Race Series (https://tritonworldseries.com/https://tritonworldseries.com/).The Triton format is something new and exciting: swim on Friday, bike on Saturday, run on Sunday, turning a triathlon into a full weekend festival of endurance sport. In this episod
How Michael Successfully Trained for His First Ironman While Working at Sea | Ep 562
This week, Coach Rob talks with Team Oxygenaddict athlete Michael Mann, a first-time Ironman finisher at Ironman Barcelona 2025.Michael works offshore on ships, typically four weeks at sea, four weeks at home. Learn how he:Successfully trained for Ironman around such a demanding scheduleHow he built fitness with minimal equipment, and long gaps between sessions.Maximised his consistency in winter
How To Build Your Winter IRONMAN Training Plan | Ep 561
In this episode, Coach Rob breaks down exactly how to plan and structure your winter Ironman or 70.3 training so you make massive progress on limited time.You’ll learn:✅ The right way to balance swim, bike, run, and strength work in winter✅ Why 1 focused hour a day usually beats “big volume” training✅ How to test and track your fitness in TrainingPeaks✅ When to push hard (and when to back off) usi
The IRONMAN Winter Training Blueprint | Ep 560
This week Coach Rob discusses how to effectively plan winter training for a successful Ironman and 70.3 season. Including:-> Clear goal setting to enable consistency...-> Incorporating specific aspects or training like swim technique, bike power, run strength, and indoor training... -> Developing aerobic fitness through FTP focused sessions...-> Improving swim efficiency... -> Incor
Winter IRONMAN Training - Smarter Indoor Riding & Swim Mistakes to Avoid | Ep 559
Coach Rob's tips this week are answering questions from listeners who are starting to think about winter training - particularly focusing on indoor bike training and swim techniqueIncluding:-> Whether you should use the same bike to train indoors and outdoors...-> How to structure bike and swim sessions...-> The importance of swim technique over endurance during winter training...->
Why Every Triathlete Needs an End-of-Season Break | Ep 558
Coach Rob discusses the importance of taking a break at the end of the triathlon race season. Including:* The mental and physical benefits of a 2-4 week transition period, allowing athletes to refresh before diving into structured winter training...* How to ease back into training with a balanced approach that includes a mix of light workouts, outdoor adventures, and strength & conditioning. *
From Tyre Choice to Gearing. Hydration to Pacing. Your Raceday Questions Answered!| Ep 557
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers athletes' questions on Ironman and 70.3 race day strategies. Topics include:Gearing recommendations for both old and new bikes...Optimal hydration and nutrition setups & strategies...Benefits of using aerobars on road bikes...The importance of switching to race-specific tyres... Pacing strategies for the run...The sci
Maximising Triathlon Performance: Nutrition, Hydration, and Electrolytes with Andy Blow from PF&H | Ep 556
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob welcomes Andy Blow, founder of Precision Fuel and Hydration back onto the show to discuss the intricacies of nutrition, hydration, and electrolyte intake for triathletes. They answer listener questions on carbohydrate intake, hydration strategies, and individual sodium needs, providing actionable advice and scientific insights. Andy
IRONMAN & 70.3 Race-Sim Weekend: How to Nail Your Pacing, Fuel & Race Strategy | Ep 555
In this week's episode we're talking you through exactly how to perform your "Race Sim" weekend - i.e. your last big training weekend before Ironman or 70.3, as well as the most critical aspects of your race planning and strategy. Including: Swim pacing targets;Bike power guidance - targets and caps relative to your ability;Planning your run pacing;The importance of the run/walk
Fueling, FTP Tests & Training Niggles: Your Biggest Ironman Questions Answered | Ep 554
In this week’s episode, Coach Rob dives into some of the most common questions from athletes preparing for Ironman and 70.3:How to fuel long rides without GI issuesShould you separate fluids and calories on the bike?How many bottles should you really carry on race day?Pool vs. open water for your race simulation swimWhat to do if your FTP test result comes back lowerAre indoor and outdoor FTP test
An IRONMAN Triathlete's Guide to Avoiding and Recovering from Injury | Ep 553
In this week's episode Coach Rob dives into the critical topic of injury prevention and recovery for triathletes. Including:-> The importance of recognizing early signs of injury...-> Seeking prompt professional help...-> Understanding the causes of common injuries in the sport... -> The role of strength and conditioning in injury prevention & rehab...-> Appropriate training
Age Group Story - Isabelle Campbell: Balancing Career, Kids & IRONMAN | Ep 552
This week, coach Rob chats with Team Oxygenaddict athlete Isabelle, an age-group athlete who is now an IRONMAN! Isabelle shares her journey, from the initial self-doubt and rigorous training to overcoming mental and physical challenges. Despite juggling her training with two kids and a demanding job, Isabelle's dedication, mindset, and support from Team Oxygenaddict helped her find the right balan
Ask The Coach: Ironman Bike Pacing, Power Guidance, Equipment Selection, Training for Hills and more! | Ep 551
This week we have an "Ask the Coach" episode. Coach Rob answers listener questions on:-> Pacing with power meters or heart rate monitors...-> Effective training for hilly courses...-> Getting acclimated to the aero position...-> Gear choices for different courses...-> Hydration & nutrition planning...-> Race-day pacing... -> Riding with power versus by feel......
Less is More: The Perfect IRONMAN Taper | Ep 550
In this episode of the Oxygen Addict Triathlon Podcast, Coach Rob shares 10 tips for perfecting your Ironman or 70.3 taper.He addresses common concerns athletes face during tapering, emphasizing:-> The importance of reducing training volume while maintaining intensity...-> Prioritizing recovery...-> Optimizing nutrition... -> Maintaining electrolyte balance... -> Effective carb-load
Couch to IRONMAN in 12 Months | Ep 549
Does the idea of going from "Couch to IRONMAN" in 12 months sound absurd to you? This week, Coach Rob is sharing his framework & roadmap that has helped numerous Team Oxygenaddict athletes successfully achieve just that.Here's the link to the interview with Team Oxygenaddict athlete Allun, who went from complete beginner to Ironman Wales finisher in less than 12 months: https://y
Complete Beginner to IRONMAN Wales Finisher in Less Than 1 Year! (Replay of Ep 511) | Ep 548
This week's episode is a rerun of Episode 511 - the incredible journey of Team Oxygenaddict's Allun Sutherland who went from complete beginner to Ironman Wales finisher in less than 12 months. This is genuinely one of, if not the most incredible, inspirational age-group stories we've ever had.Alan started with no experience - literally unable to swim, didn't own a bike, and couldn't run for more t
Ten Strength & Conditioning Mistakes Ironman Athletes Make (And How to Fix Them) | Ep 547
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob explains common strength and conditioning mistakes made by Ironman athletes and how to fix them. Topics include:The importance of conditioning over mere muscle building...The significance of maintaining muscle activation...How to prevent injuries while sustaining long-term athletic health...The importance of S&C for those over 50
Power Meter Pacing: How to Ride Smart and Run Strong on Race Day | Ep 546
In this week's episode of the Oxygenaddict Triathlon Podcast, coach Rob is talking all things power meters.More specifically - exactly how to use them to optimise performance, in particular to improve the run leg of your IRONMAN. Topics include:The importance of accurate pacing during the bike segment to avoid compromising your run potential... Practical tips on monitoring TSS (Training Stress
Increasing Bike Speed - 10 Ways to Save Watts and Ride Faster | Ep 545
In this episode of the Oxygen Addict Triathlon Podcast, Coach Rob provides ten tips for triathletes to increase their bike speed without the need to become a fitter, stronger rider. Ordered in terms of time / power savings, he covers a range of low / no cost adjustments like shaving legs and wearing higher-quality, tighter-fitting tri suits, to those that require a sbigger investment such as aerod
Mastering the Heat- 10 Essential Strategies for Racing in Hot Conditions | Ep 544
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob focuses on preparing athletes to race in hot conditions. He outlines ten essential strategies to help athletes perform well in the heat, including:How far ahead of race day to begin your heat acclimation protocol...Using saunas or hot water immersions post-exercise for acclimation... The importance of adjusting pacing relative to the
Fuelling & Hydration Mistakes That Ruin Ironman Performances | Ep 543
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob delves into 10 common fueling and hydration mistakes that commonly sabotage Ironman performances, and provides advice to avoid them. Including:The importance of correct carbohydrate intake...How to gradually increase carb consumption without stomach issues...Pre-ride nutrition strategies...Adjusting hydration plans for various condit
Why Your Ironman Run Falls Apart (And How to Stop It Happening Again) | Ep 542
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob delves into strategies to improve your Ironman marathon performance. He highlights common mistakes such as: Running easy runs too hard...Not updating run paces as fitness improves...The impact of poor bike pacing...How to calculate accurate run pace zones...The benefits of the 9-1 run-walk strategy...Practicing nutrition and hydratio
TEN Swim Mistakes That Could Ruin Your Ironman - and how to avoid them | Ep 541
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob discusses ten common swim mistakes that can ruin your Ironman performance and how to avoid them. Topics including:Avoiding continuous long swims early in training...The importance of open water practice...Properly following structured swim sessions...Practicing open water skills...Managing panic triggers...Getting used to your wetsui
10 Bike Leg Mistakes Ironman Triathletes Keep Making (And How to Fix Them) | Ep 540
In this episode of the Oxygen Addict Triathlon Podcast, host Coach Rob dives into the top 10 bike leg mistakes Ironman triathletes often make and provides actionable solutions to correct them. Including:Starting the bike leg too hard, chasing speed or other athletes...Ignoring terrain and conditions...Improper pacing practice in training...Letting ego override the plan...Wearing aerodynamically in
Race Strategy and Preparation: Essentials Ahead of Your Next Ironman | 539
ATTENTION First Time IRONMAN / 70.3 Athletes:🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator* * * * * * * *In this week's episode...Coach Rob answers athlete questions to do with IRONMAN race strategy planning and execution. Including:* Ho
Fueling & Hydration Strategies for IRONMAN | Ep 538
ATTENTION First Time IRONMAN / 70.3 Athletes:🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator* * * * * * * *In this week's episode...Coach Rob answers 10 key questions related to building an effective fueling and hydration strategy for Iron
IRONMAN Swim Training: Your Questions Answered | Ep 537
ATTENTION First Time IRONMAN / 70.3 Athletes:🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator* * * * * * * *In this week's episode...Coach Rob is giving advice to IRONMAN & 70.3 athletes on improving their swimming. /he answers 10 liste
