Oxygenaddict Triathlon Podcast

In this episode of the Oxygen Triathlon Podcast Coach Rob answers some of the many listener questions we've received over the past few weeks. Topics include: The tri bike vs road bike debate... The importance of entering otehr events pre-Ironman... The value of FTP tests... How to manage training during a skiing holiday... Zwift equipment challenges... Overcoming common swimming issues. * * * * *...

In this episode of the Oxygenaddict Triathlon podcast, Coach Rob delivers a comprehensive guide to training safely and effectively during winter conditions. Rob discusses the challenges posed by snow and ice, shares personal anecdotes, and offers practical advice on navigating the cold weather while maintaining your triathlon training. Key topics include safe alternatives for swimming, biking, and...

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block. This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training. You'll hear a comprehensive review on: Training Session Completion: Analyzing how many of the...

In this episode of the Oxygenaddict Podcast, we're focusing on how to spend the crucial Christmas week in a way that sets you up for a healthy and recovered start to the New Year. Coaches Rob Wilby and Chris Palfreyman discuss the SEEDS approach: Sleep, Eating, Exercise, Drinking, and Stress management, taking inspiration from the work of Dr. Simon Marshall. You'll hear tips on: Sleep : Improving...

Do you know how to breathe when you're swimming freestyle? If you've never really given it much thought, chances are you're not breathing properly. If you tend to hold your breath underwater and quickly exhale just before taking another breath, resulting in that feeling of being short of breath and always playing catchup, fighting with your stroke to make it to the next breath, then this video is...

In this episode, learn two simple tricks to add extra power to your swim stroke. Move further, faster through the water with each stroke by generating more propulsion with greater efficiency. The drills that will do this are 1) the "water bottle" drill (which works really effectively in combination with the fist drill I discussed in the last episode: https://youtu.be/zLJekigBg6A)... And 2) the tri...

TEAM OXYGENADDICT BLACK FRIDAY 2024 OFFER: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2024 to qualify: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * * * * In this episode, we deep dive into two critical swim drills that can significantly improve age group triathletes' swim times, often leading to a reductio...

BLACK FRIDAY 2024 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2024 to qualify ( https://team.oxygenaddict.com/consultation-call/ ) In this episode, the third in our winter training mini-series, we're focusing on run training. We take a deep dive into how to structure your winter run training to build a strong base for n...

In this episode, the second in our winter training mini-series, we're focusing on swim training. Whether you're coached by us or a solo athlete, we'll walk you through our proven approach to winter swim training. We break down different approaches for three athlete types: competent swimmers, those aiming for podium finishes, and first-timers struggling with the swim. Learn the importance of CSS te...

We kick off our Ironman Winter Training Mini-Series this week with a focus on bike training. Learn the essential bike training principles that will ensure you maximise your FTP, bike fitness and overall aerobic fitness fitness over winter while minimising risk of injury. Get actionable tips on establishing baseline fitness levels with FTP tests, structuring weekly interval sessions, and the benefi...

In this episode, we break down the critical aspects of winter training to enhance your fitness for the upcoming season. Learn how to implement the most effective testing protocols to benchmark your swim bike and run fitness, and discover time-efficient training methods aimed specifically at busy age-groupers. We talk about the importance of focusing on swim technique, and the best swim drills to i...

In this video we delve into Team Oxygenaddict athlete Allun Sutherland's incredible journey from complete beginner to Ironman Wales finisher. 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 than a couple of minutes without needing to stop an...

In this episode, Coach Rob answers more common questions we've recently received from triathletes. Including: How to manage training when feeling ill - the common concern of losing fitness, and the importance of rest and nutrition while getting back to full health... Strength training - how to manage and avoid excessive DOMS (Delayed Onset Muscle Soreness... How to plan your training schedules to...

In this episode, we delve into the invaluable insights gained from our athletes' recent participation in various Ironman races, including Ironman Wales, Ironman Italy, and the Ironman World Championships in Nice. We cover important challenges like managing punctures, understanding race cutoffs, seeding strategies for the swim, fueling strategies, adapting race strategy on the fly, and more. We als...

In this episode, Coach Rob focuses on navigating the transition period between the end of the race season and the onset of winter training in preparation for the next year. Including the importance of taking a break post-race season, particularly after major events like the Ironman World Championships and Ironman Wales, to reflect and recover. Key tips include defining a clear off-season period, e...

This week we're answering some of the common and most useful questions that we've been asked ahead of IRONMAN Wales. Including: * The best way to get through the long, 1km run from the swim exit to T1... * What is / isn't allowed in transition in terms of full changes of clothes, nudity rules etc... * The importance of flushing your wetsuit with water once you get in the sea... * Avoid...

This week, we bring you the story of Team Oxygenaddict athlete Emma Yates who last year battled brilliantly for the win at Ironman Wales last year. We hear about the build up to the race, her race day strategy, including her nutrition and hydration approach, and get inside her mindset as she runs side by side with a great rival. We also hear about how she bounced back from the disappointment of a...

In this episode, Team Oxygenaddict's Coach Rob shares the main goals and focus of the last few weeks of training before your Ironman. He focuses on the last big weekend of training - the "Race Sim Weekend", two weeks before race day, and explains effective tapering techniques to ensure you are both fit and fresh. Learn how to simulate race day conditions in your training, avoid commo...

In this episode, we tackle listener and viewer questions about Ironman training. Topics include: Essential bike sessions for optimal marathon performance... Heart rate zones for hill training... Tips for reducing bike discomfort... TSS targets for a 70.3... and the best clothing choices for race day. Whether you're a beginner or advanced athlete, these insights will help you prepare better for...

In this episode, discover five invaluable tips to keep your triathlon season exciting and productive after your first A race. Learn how to strategically approach the rest of your year, whether it involves planning for another peak race, maintaining fitness through fun events, or focusing on specific training areas. Get advice on recovery periods, mindset shifts, and how to use your built-up fitnes...

This episode provides six essential tips for athletes to maintain their training regimen while on holiday, without disrupting family time. It emphasizes understanding the primary purpose of the holiday—whether it's a break or training for an upcoming event. Key points include modifying swimming workouts in hotel pools or open water, adjusting running schedules to accommodate heat, hiring or im...

In this episode, we present five crucial tips to help you effectively taper for an Ironman or a 70.3 triathlon. Learn about: The importance of tapering... How to balance fitness and fatigue... The optimal length and structure of a taper... Detailed strategies for maintaining race-day intensity without overtraining. We'll also cover nutritional guidance, mental preparation, and ways to stay foc...

In this episode, Coach Rob shares three crucial tips for improving your open water sea swimming. He emphasizes the importance of practicing in the sea, and how to acclimate to unique conditions like tides, currents, and waves. Key points include adapting your stroke for waves and chop, and getting used to the buoyancy and abrasiveness of saltwater. Practical tips for post-swim and preparation for...

In this episode, Coach Rob Wilby dives into the crucial strategies to ensure you meet the cutoff times in Ironman races - especially tougher races like Ironman Wales. He outlines five key tips spanning swimming, biking, running, transitions, and equipment. These actionable tips are designed to help athletes manage time effectively and tackle challenging courses. Rob emphasizes the importance of pr...

Preparing for a hilly Ironman or half Ironman? Learn the best strategies to tackle challenging courses like Ironman Wales. This episode covers essential tips on controlling power, equipment adjustments, specific training exercises, and on-site course preparation. Discover how to protect your legs for the run and optimize your performance on race day.