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Oxygenaddict Triathlon Podcast
By Rob WilbySports
Based on Podcast App listening data
Oxygenaddict Triathlon Podcast episodes
- Race Week Taper, IRONMAN Drafting Rules, ITB Pain & Hyperventilating in the Swim | Listener Q&A | Ep 614
Should you ride the bike course in race week? How do you overtake within the 25-second drafting rule without spiking your power? And what’s the fix for hyperventilating at the start of an IRONMAN swim?
This week Coach Rob Wilby answers questions from three listeners who’ve just raced, or are building towards, their first 70.3 and IRONMAN:
- Race week: why driving the course is often bettern than riding it, how fitness, fatigue and freshness link together, and Rob’s two-week taper protocol
- Drafting rules: how to overtake inside thedraft zone without burning matches, and how to hold your gap on hills
- ITB syndrome: when to fit strength and mobility rehab around swim, bike and run sessions, plus what has worked for TOA athletes
- Swim panic: what causes hyperventilating in the first few minutes, how to stop it before it starts, and why you want to feel almost bored on the start line
Got a question for the show? Send it to [email protected]
Plus: Rob has now had three and a half years' worth of his hair cut off - it has been donated to make 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/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 - Fix Your IRONMAN Stomach Problems, Bike Pacing, Run Injury Comeback & Aero Position Power | Q&A | Ep 613
Struggling with stomach problems on the IRONMAN run? This week Coach Rob Wilby answers a listener question from Tracy, who finished IRONMAN Kalmar but had stomach trouble on the run and wants to fuel with real food instead of gels.
Rob explains why the carbs may not be the culprit. Riding too hard on the bike can shut down blood supply to your gut, and he shares the bike TSS numbers to stay under. He also covers real-food options that work during an IRONMAN, such as bars, chews, bananas and rice pudding, and why you should practise your race-day fuelling in training.
Then it’s a quick-fire round on the questions first-time IRONMAN athletes ask most:
- How quickly to build your running back up after injury, using a run/walk progression
- Whether you really need a three-hour training run (or a full marathon) before your first IRONMAN
- How to tell normal training soreness from pain you should take seriously
- Whether to train on your race bike on an indoor trainer or use a Wattbike
- Why your power is lower in the aero position, and why you should train there anyway
Got a question for the show? Send it to [email protected]
Plus: Rob has now had three and a half years' worth of his hair cut off - it has been donated to make 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/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
27 min - Bouncing Back From a DNF, 70.3 Bike TSS Targets, Training Around Shift Work + Kona '26 recap | Ep 612
Your questions answered by coach Rob this week:
- How do you rebuild confidence after a DNF? A listener pulled from IRONMAN Wales with hypothermia asks how to come back. Rob covers debriefing with your coach, modelling your predicted race, carrying a spare tube with tubeless tyres, and kit planning so you protect your finish rather than your finish time.
- What bike TSS should you target for a 70.3? After finishing IRONMAN Wales at around 350 TSS against the 280 target, Andy asks what the equivalent is for the middle distance. Rob explains the TSS starting point and the % of FTP guide.
- How do you train for an IRONMAN on 12-hour night shifts? A police officer working 60-hour weeks asks how to structure training. Rob covers why a long work week isn’t a recovery week, how HRV tracking takes out the guesswork, and keeping the habit going.
Rob also recaps Kona 2026 - Taylor Knibb’s win after Solveig Lovseth’s collapse less than 1K from the finish, and Vincent Luis taking the title in his final race despite Gustav Iden closing him down on the run, after a drafting penalty.
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 this week 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/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
35 min - 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
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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