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Oxygenaddict Triathlon Podcast
By Rob WilbySports
Based on Podcast App listening data
Oxygenaddict Triathlon Podcast episodes
- 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 speed work carries a much bigger injury risk for athletes in their 40s and 50s. Rob explains the safer alternative and why bike intervals are low-risk by comparison.
- Can't eat on the IRONMAN marathon: Why struggling to take on nutrition on the run is often a bike pacing problem rather than a fuelling problem. Rob covers the race day bike TSS number to check against your data, why it only works with a recent outdoor FTP test, and the open water bug that can wreck your stomach hours after the swim.
- 70.3 to IRONMAN: How much extra training time you actually need. Rob explains why only your long swim, long ride and long run get longer, how to build over the final 12 weeks, and why you should separate your long run from your long ride rather than doing both on the same weekend.
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2027? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
28 min - 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 impactful upgrades to make first), how to train for the swim in a lake, and how fit you need to be a year out from IRONMAN.
Plus athlete success stories from Ironman Wales and Leeds.
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2027? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
29 min - 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 rescheduling
- Chris 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 even if your longest ride only reaches 5-6 hours.
- Samantha has three weeks of travel 14 weeks out from her full-distance comeback race, and wants to hold onto fitness without turning the trip into a training camp.
- Plus two inspiring listener stories, including a 12:15 finish at IRONMAN Copenhagen after a 12-month transformation.
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2027? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
29 min - 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 whether a taller/bigger athlete gets a bigger aero payoff from a TT bike.
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2027? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
28 min - 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 lengthen, and how to set a realistic finish-time goal from your half-IRONMAN pace.
Then it's onto three brilliant IRONMAN Leeds success stories — including a negative-split marathon PB, a FTP transformation, and a top-25% finish off just eight weeks of training. Plus a preview of IRONMAN Wales and the 70.3 World Championships in Nice.
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2027? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
30 min - 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 open water.
Each one is avoidable with the right preparation, and Rob gives you the fix for all five.
If you're planning a 70.3 or IRONMAN in 2027 and you don't want your big day undone by something you could've sorted in training, this one's for you.
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2027? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
24 min - 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 accident and a rebuilt shoulder, breaststroke is the only stroke available. Can you race a 70.3 or IRONMAN breaststroke? Rob talks wetsuit fit, swimming wide of the buoys, and the harder work of setting realistic new goals when you've raced Kona
Got a question for the show? Send it to [email protected]
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
37 min - 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 it before it starts.
Also in this episode:
- Why the adrenaline surge on the start line drives hyperventilation, and how "arousal control" lets you rehearse a calm swim start weeks before race day
- The breathing-every-fourth-stroke and go-out-slower protocol, plus why swimming wide is worth the extra metres
- How to practise close-contact swimming with club mates so bumped shoulders stop triggering panic
- Rob's approach to strength work: small "s", big "C" conditioning to stay injury-free, not lifting to get bigger
- Glute and hamstring activation for anyone who sits at a desk all day, and why hamstrings need so little work to stay healthy
- Maintaining muscle mass as an older athlete: compound lifts at 50–70% of one-rep max, stopping well short of failure
- How to periodise strength blocks around your FTP build so the gym work doesn't wreck your key bike sessions
- Training around the menstrual cycle - why it has to be individual, and how syncing recovery weeks with your cycle takes the pressure off
- Looking ahead at the race calendar so race day doesn't land at the worst possible time
- A race report from Joe at IRONMAN Lake Placid: a 12:46 finish on a 6,700ft bike course
- Cramping in the first mile of the run, and the electrolyte lesson from the med tent afterwards
Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
30 min - 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 are both going to test you.
Got a question for the show, or a first IRONMAN or 70.3 story to share? Send it to [email protected]
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
30 min - 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, tires, shaved legs - plus the essential spares and tools you need to fix problems yourself on race day, since mechanical support on course is limited.
We also hear listener race reports from a first full IRONMAN in Switzerland and a first 70.3 finish at The Lakesman.
Got a question or a race story to share? Email [email protected] — Rob reads every one and may feature yours on a future episode.
* * * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
precisionfuelandhydration.com
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
23 min
About Oxygenaddict Triathlon Podcast
From the publisher's feed
Triathlon training tips and coaching advice for busy age-groupers training for IRONMAN & 70.3 triathlon.
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