Oxygenaddict Triathlon Podcast

In this episode, host Rob Wilby engages in another conversation with the expert swim coach Paul Newsome from Swim Smooth as he returns to the show. Building on their previous dialogue, this time they delve into "Racing in Open Water," with Paul sharing his insights on how to tackle common challenges and maximise performance during race day. In this episode, you'll hear: Common Challenges in Race:...

In this episode, coaches Chris Palfreyman and Rob Wilby unpack the concept of "Going the Distance: Strategies to Prevent Ironman DNF." They delve into practical strategies to help athletes avoid the dreaded 'Did Not Finish' status in an Ironman event. In this episode, you'll hear: Proper Preparation: The coaches discuss the importance of structured training, including endurance building, technique...

Today, we are delighted to welcome back Taryn Richardson, an accredited sports dietitian from Australia. With her wealth of experience, including her tenure as a consultant to Triathlon Australia and running the Triathlon Nutrition Academy, Taryn joins us again to delve deeper into the complex world of triathlon nutrition. In this episode titled "Mastering Triathlon Nutrition: Steering Clear of Co...

In this episode, host Coach Rob Wilby has a detailed conversation with Paul Newsome, a renowned swim coach and founder of Swim Smooth. Paul brings nearly two decades of experience in enhancing the performance of triathletes and open water swimmers, including Chelsea Sodaro, the 2022 Ironman World Championship winner. The discussion is focused on "Training for Open Water," offering a wealth of know...

A special edition of the show, helping you to work out your optimal fuelling strategy for Ironman, 70.3, Olympic and sprint distance triathlon, as well as running and cycling endurance events. We cover the science of calorie intake, electrolyte intake, and fluid intake, as well as some personal experience and stories from the endurance world, to help you work out the best plan for you. This is a c...

In this episode, coaches Rob Wilby and Chris Palfreyman delve into the critical phase of training for an Ironman triathlon: the taper. They demystify what tapering truly means and why it's an essential part of your race preparation. In this episode, you'll hear: An in-depth discussion on understanding tapering, including its importance in the overall training regime for an Ironman triathlon. Insig...

In this episode, hosts Coach Rob Wilby and Coach Chris Palfreyman take a deep dive into the challenge of performing in high temperatures. They explore the physiology of how our bodies react to heat during exercise, the effects of humidity, and the complex task our circulatory system performs to balance oxygen delivery and temperature regulation. In this episode, you'll hear: Challenges of Heat: Ho...

This week, we have a guide to optimising triathlon nutrition with guest Taryn Richardson, an accredited sports dietitian from Australia. With years of experience as a consultant to Triathlon Australia, as well as running the Triathlon Nutrition Academy, Taryn brings a wealth of knowledge to the table. In addition, as a 'retired age group triathlete,' she truly understands the unique nutritional ne...

In this week's episode, your hosts, Coach Rob Wilby and Coach Chris Palfreyman, provide an inside look into their recent experiences and offer their unique perspectives on training and racing. From Chris's return to racing after a break due to illness, to Team Oxygenaddict's training camp and performances at recent events, this episode is filled with valuable lessons and uplifting stories from the...

Welcome back to another episode of coaching tips on 'The Oxygenaddict Podcast' with your guides, Coach Rob Wilby and Coach Chris Palfreyman. This time, we're addressing the common fears and concerns that can creep up as you prepare for a big race. Whether it's feelings of impostor syndrome, challenges with training, or worries about the race conditions, our hosts are here to offer their expert adv...

In this edition, we delve into the unpredictable challenges that can arise in triathlon training and events and discuss ways to mitigate these risks and perform at your best under any circumstances. In this episode, you'll hear: Swim Segment: The coaches discuss common issues like goggle strap or nose bridge snaps, zip malfunctions, cramps, panic attacks/hyperventilation, blinding sun, slower than...

On this episode, Coach Chris and Coach Rob talk you through the last 3 months of training leading to your Ironman. In this episode, they cover: Brick Runs - how often, and how far they should be When to include Race Simulation weekends When to include a 70.3 in the build to your Ironman Open Water Swimming - when to switch your focus to open water, and what skills you’ll need Summary of both episo...

On this episode, Coach Chris and Coach Rob talk you through the last 3 months of training leading to your Ironman. In this episode, they cover: What your main focus of training should be Your weekly training structure Strategies for making your long rides race-specific Strategies for safely building your long run The importance of the Outdoor FTP test Why rest and recovery are as important as the...

This week we have a brilliant special edition of the Oxygenaddict Triathlon Podcast with Dr Anton Krige, discussing the FIVE PERFORMANCE KILLERS that affect endurance athletes, how to identify them and what to do about them. .He gives a fascinating insight into the biggest, often unknown & unrecognised factors that affect athlete performance and health. .You'll hear:. Why sleep is just as, if not...

In this episode, Coach Rob dives into planning the ultimate triathlon training camp to elevate your Ironman preparations. A well-organised training camp can provide massive benefits, from ideal training conditions and camaraderie to expert coaching and lasting motivation. There are some pitfalls to avoid, though, and Coach Rob will help guide you through them. In this episode you'll hear tips on:...

In this episode, Coach Rob discusses the challenges of handling hills on the bike and run during Ironman training and races. Hills can be daunting, but with the right approach and techniques, you can conquer them and perform with confidence. In this episode you’ll hear tips on: Preparing mentally for hill training The proper technique for hill climbing on the bike The proper technique for hill des...

In this episode, Coach Rob gives you 9 essential strategies to help you effectively train on your bike outdoors. As the seasons change and better weather arrives, it's the perfect time to take your bike training outside and start to specifically prepare for the demands of your upcoming race season. In this episode, Coach Rob shares practical tips and strategies to help you optimise your outdoor bi...

In this episode of the Ironman Training Series, Coach Rob talks about the challenges of staying motivated during long-distance training and how to avoid burnout. He shares some great tips and strategies to help you stay focused and energised throughout your Ironman training. In this episode, you’ll hear: about the importance of: Recognising the Signs of Burnout: It's essential to recognise the sig...

In today's episode, Team Oxygenaddict coaches Rob Wilby and Chris Palfreyman to discuss the importance of staying healthy and recovering from illness and injury. With years of experience in coaching athletes and optimizing their performance, Rob and Chris share valuable insights and practical tips on how to prioritize your health and recovery to maximize your athletic potential. Join us as we delv...

In this special edition, Coach Rob discusses how to structure the race specific training phase. At the end of this episode, you’ll know: Overview of the changes that happen as you move from your Winter Training block to the Race Specific phase What the Key and Supporting sessions should consist of, for swim, bike and run Should you be Open Water swimming in this phase? How to structure your traini...

Today, Coach Rob and Coach Chris discuss how to review the progress you’ve made over your winter training block. They talk about: An overview of the winter training block - what is the purpose? How to build fitness over winter in the safest possible way How to injury proof yourself over winter The benefits of a solid winter of high intensity training on the bike How the benefits also cross over to...

Dan Dixon is a young British professional who was given a last minute call up to Team England for the Commonwealth Games when Johnny Brownlee had to withdraw through injury. We talk about: Racing the Commonwealth Games on home soil as a 20 year old How he supported himself over the winter delivering a milk round for a friend’s father Training with Morgan Pearson and Sam Long out in Arizona with co...

On this week’s episode, Coach Rob and Coach Chris answer the questions you’ve sent in over the last three weeks regarding how to improve you swim for Ironman. The questions they cover include: My swim times aren’t getting any faster - how do I deal with plateaus in my performance? I see my swim times improving in the pool but can’t translate that into faster open water times. Help! How do I best u...

How do you train to improve your swimming for Ironman triathlon? In this episode, you’ll hear: Why training for the swim is a different thought process, and physical process, to training for the run or bike Why it’s your technique, not your fitness, holding you back in the water - especially if you’re from a run or bike background How to structure your training for Ironman swimming The three diffe...

How do you train to improve your swimming for Ironman triathlon? In this episode, you’ll hear: Why learning to be calm and efficient is more important that getting fast Why runners and cyclists often struggle to translate aerobic fitness into swim speed - and what to do about it Breathing techniques and practices to help you stay calm and relaxed in the water Why you should learn to breathe bilate...