Oxygenaddict Triathlon Podcast

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...

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 ove...

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 Stre...

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...

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 t...

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 co...

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 hyd...

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...

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 aerodynamical...

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...

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...

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...

🚀 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 addresses ten listener questions about improving running performance specifically for Ironman and 70.3 races. Including: How to determine...

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 athlete questions about improving your biking performance for 70.3 and Ironman ra...

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... This episode of the Oxygenaddict Triathlon Podcastis all about transitioning from the pool to the open water i...

This week Coach Rob answers essential questions from athletes about preparing for their first Ironman or 70.3 triathlon. Key topics include: Appropriate training hours... Avoiding overtraining... Improving bike performance... Incorporating brick sessions... Effective race nutrition strategies... Off-season swim training... The role of strength training... Safely increasing run mileage... Optimal p...

If you're heading off on a training camp, you need to listen to this week's episode. Coach Rob talks through how to organise your training to ensure you make the most of teh opportunity to significantly increase swim, bike & run volume, without putting yourself at risk of overtraining or injury, More specifically: The importance of bike volume... Managing intensity... The structure of...

This week, Coach Rob provides tips and guidance on transitioning from indoor to outdoor cycling as the weather improves and training starts to become more race specific. Including: Improving bike handling skills... Bike maintenance checks... Adjusting to outdoor riding conditions... Appropriate dress for variable spring weather... How to pace climbs and descents... Nutrition and hydration strategi...

This week, Coach Rob is helping new triathletes overcome common swimming challenges, covering ten essential practical tips specifically aimed at athletes entering a 70.3 or Ironman triathlon who may not be confident swimmers or are new to the sport. Including: Drills to improve swimming skills, address initial fears, and build endurance... How to break swim practice into manageable segments... Usi...

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers athlete questions about interpreting test week results for swim, bike, and run performance. Including: The importance of CSS tests for swimming, FTP tests for cycling, and submaximal run tests for accurate performance measurement... Adapting training based on test results... Managing external factors / variance on test day, s...

This week Coach Rob Wilby from Team Oxygen Addict discusses the critical changes in training as athletes move from the winter FTP build phase to the race preparation phase for Ironman and 70.3 events. We cover the modifications needed in bike, run, and swim workouts, to ensure the necessary focus on safely building endurance in each of swim, bike and run . There's practical advice for coached...

In this episode Coach Rob discusses the the how, why and when of assessing fitness progress made over the winter training block. He dives into the mechanics of measuring improvements via the Team Oxygenaddict winter testing protocols of the FTP test, CSS test and the sub-max run test. Rob also discusses the interpretation of those results - i.e. what they mean in real terms as you head into your s...

This week on the Oxygenaddict Triathlon Podcast, Coach Rob dives into part two of 'Mastering the Ironman Swim'. Following on from last week's first part, in part 2 we discuss mental and physical strategies for transitioning from confident pool swimming to handling the challenges of open water. We get into practical, effective ways to tackle the 3.8 km swim distance. From improving basi...

On this week's Oxygenaddict Triathlon Podcast, Coach Rob is talking through mastering the Ironman swim with valuable tips for beginners, nervous athletes, as well as experienced triathletes looking to improve their swim. Rob addresses common fears, the importance of technique over distance, and the most effective training methods, including essential skills like proper breathing, body alignmen...

This week Coach Rob hosts another "Ask me Anything", answering many of the triathlon training related questions that we've received recently. The questions cover topics like: Optimal gym bike resistance settings for bike training... How to manage panics when swimming... How to properly execute FTP sessions... How to manage run efforts on hills... The do's and don'ts of training in the aero positio...