Oxygenaddict Triathlon Podcast

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....

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 car...

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 pace Setting heart rate zones properly in TrainingPeaks (and why Garmin's defaults can't be trusted) Managing run injuries - when to see a physio,...

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...

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: sigh...

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...

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 t...

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... T...

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...

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...

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:...

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@...

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....

This week Rob answers questions from athletes and listeners on three common IRONMAN training challenges First 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 t...

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-t...

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 struct...

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 you...

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 * * * * *...

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 professi...

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. * *...

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 1...

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 interva...

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 & Disruption How to restructure your week when work travel limits training time What to prioritise when you can’t hit every session Whether missed sessi...

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, p...

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 training Why Zwift, Garmin and TrainingPeaks power zones don’t match How to set up a Wattbike or smart bike to match your race...