Almost all age-group triathletes make at least one of these mistakes in their swim training, and you probably are too. Fix these issues, and you'll become a faster, more efficient swimmer for less effort - the holy grail for triathletes! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The mo...
Apr 03, 2024•17 min•Ep. 483
Coach Rob's top 3 things that he sees triathletes not doing, or doing wrong time and time again in their run training. You'll quickly learn how to become a significantly faster runner off the bike WITHOUT risking injury. If you've struggled with run injuries, or found you're simply not getting any faster despite your training, this video is for you! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this interview? Join hundreds of other age group triathletes making the most of thei...
Mar 27, 2024•16 min•Ep. 482
Coach Rob explains 3 of the most common, and usually most disastrous mistakes that age-groupers make in their bike training. And - how to easily avoid them so that you're able to translate your fitness into the race performance you're capable of, and can be proud of. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygen...
Mar 20, 2024•16 min•Ep. 481
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: 🔥 Recognizing the Signs of Burnout: It's essential to recognize the signs of burnout early on to prevent it from becoming a more severe issue. Some signs to look out for include lack of m...
Mar 13, 2024•30 min•Ep. 480
In this special edition, Coach Rob discusses how to structure your Ironman race specific training phase. At the end of this episode, you’ll know: 👉 The specific changes to your training schedule that MUST happen as you move from your Winter Training block to the Race Specific phase 👉 What the Key and Supporting sessions should consist of each week, for swim, bike and run 👉 If, when and how to incorporate Open Water swimming in this phase of training 👉 Why sleep is your most precious yet over...
Mar 06, 2024•39 min•Ep. 479
This week Coach Rob answers some of the questions that have been emailed in by listeners, and that have come up in conversation with Team Oxygenaddict athletes this week. Including: How to best prepare for hilly IRONMAN courses like Wales... How to estimate realistic swim, bike and run splits come race day based on training performances... What to do if your recent FTP test was a complete disaster... Potential quick fixes for achilles injuries... How long can / should my long rides be in IRONMAN...
Feb 28, 2024•38 min•Ep. 478
In this episode, Coaches Rob and Chris focus on the transition from winter block of training, to the Race Specific Preparation phase of training. They recap the purpose of each block, and discuss the similarities and differences between the two. Also, they discuss the mental aspects of baseline testing at the end of a block, and give athletes some key take aways to help ensure that you understand how to make the baseline tests as valid and repeatable as possible. SPONSORS Like what you heard in ...
Feb 21, 2024•1 hr 2 min•Ep. 477
How do you train to improve your swimming for Ironman and 70.3 triathlon? In this episode, you’ll hear: Why learning to be calm and efficient can be more important than improving speed 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 bilaterally The importance of breathing out, fully, into the water Why a strong push-and-g...
Feb 14, 2024•48 min•Ep. 476
Nadia Wells raced at the 2023 Ironman World Championships in Kona, Hawaii. It had taken her ten years, and nearly as many Ironmans, to finally qualify. This is her Age Group Story. SPONSORS Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoo...
Feb 07, 2024•51 min•Ep. 475
Recently, Coach Rob hosted a webinar for the Ironman Wales race organisers, to help athletes prepare for Ironman Wales 2024. In this episode, Coach Rob and Coach Chris answer twenty questions that were asked by athletes who attended that webinar. We really think that these questions will help athletes prepare for any Ironman event this year - whether it’s your first time, or you’re a seasoned athlete. SPONSORS Like what you heard in this interview? Join hundreds of other age group triathletes ma...
Jan 31, 2024•58 min•Ep. 474
Sports scientists Andy Blow and Emily Arrell join us from Precision Fuel and Hydration to help age group athletes understand the three key levers of performance: Hydration, Electrolytes and Fueling. PFH have built up a bank of over 200 case studies of professional athletes competing at Ironman and 70.3 events, logging their carbohydrate, electrolyte and hydration intakes. This bank of information is fully searchable on their website, so athletes can search for events and conditions like theirs t...
Jan 24, 2024•54 min•Ep. 473
Coaches Rob Wilby and Chris Palfreyman talk you through everything you need to know about the six months of training leading up to your Ironman. They cover: 👉 The structure of your basic week of training - frequency, intensity and duration of swims, bikes and runs. 👉 The benefits of focusing on swim technique over endurance and distance, especially in the early weeks of your training 👉 Safely increasing the duration of your long endurance swim, bikes and runs. 👉 Strategies to help you avoid ...
Jan 17, 2024•1 hr 3 min•Ep. 472
Sam Laidlow joins us back on the show to talk about his win at the 2023 Ironman World Championships. We first had Sam as a guest on the show back in 2019 when he won the Lakesman Iron distance race. Since then, he’s gone on to become one of the World’s biggest triathlon stars, finishing second in Kona in 2022, and then winning in Nice in 2023. Sam is a great example of knowing what you want - becoming Ironman World Champion has been his goal since he was a young boy, and four years before his vi...
Jan 10, 2024•56 min•Ep. 471
As we kick off the new year, this episode is dedicated to helping you set and achieve your Ironman goals, ensuring you have your best season yet. In this episode, you'll learn about: Setting Realistic Goals: Coaches Rob and Chris discuss how to set achievable Ironman goals that align with your abilities and lifestyle. Defining Clear and Specific Targets: Get insights on how to clearly articulate your Ironman resolutions, breaking them down into measurable steps to track your progress effectively...
Jan 03, 2024•40 min•Ep. 470
Happy Christmas, everybody! This week we bring you a special Christmas treat from the archive - an interview with 2023 Ironman World Champion Lucy Charles-Barclay. This interview originally was published in late 2019. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To f...
Dec 27, 2023•38 min•Season 1Ep. 469
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 sleep habits, like reducing screen time before bed, adding an extra 30 minutes of sleep per night, u...
Dec 20, 2023•42 min•Ep. 464
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 planned sessions were completed and what your Race Ready score was over the past 8 weeks. Pattern Le...
Dec 19, 2023•48 min•Ep. 467
This week, we have Team Oxygenaddict athlete Jessie Hassall back on the show to hear all about her incredible experience racing the Ironman World Championships in Kona, Hawaii. We hear all about swimming with turtles in crystal clear waters, flying along the Queen K highway on the bike, and the unbelievable heat and humidity of that marathon! From taking up triathlon and first finding out about the Hawaii Ironman in 2018, to racing on the island in 2023, we hear the story of Jessie getting to li...
Dec 06, 2023•1 hr 4 min•Ep. 468
Coaches Rob & Chris chat through some of the most common myths they hear from athletes about their triathlon training. By hearing 9 "triathlon myths" debunked, you'll be MUCH better equipped to improve your swimming, biking & running in the most efficient, effective way possible. Including: Why swimming more WON'T necessarily make you FASTER (and how to train to ACTUALLY become a faster swimmer)... Why FAST RUNNING is the WORST thing a middle / long distance triathlete can do... Why easy...
Nov 29, 2023•46 min•Ep. 465
This week Coach Rob chats to Team Oxygenaddict Tullia Turner about her successful full-distance debut at IRONMAN Wales. Tullia's story is one that many listeners will resonate with, as you hear how she used triathlon as a force for good when she was in a tough place mentally. Rob and Tullia chat about: How Tullia's personal struggles motivated her towards IRONMAN glory... Her challenging historical relationship with food and exercise... How she managed her training around a busy, stressful work ...
Nov 22, 2023•46 min•Ep. 464
In this week's episode, Coach Rob provides an invaluable step-by-step walkthrough of how, why and when to test your bike power, swim speed and run fitness throughout the year. 👉 Why accuracy in testing & results is the ONLY important consideration 👉 Why making excuses for your test results and assuming you "are capable of more" is a sure-fire way to limit your potential progress 👉 How to use test results to determine optimal training intensity and avoid overtraining, injury & junk mil...
Nov 15, 2023•51 min•Ep. 463
This week's episode is jam-packed advice to make sure you get the most out of your winter training block. Coach Rob gives 10 rapid-fire tips to help ensure you see an increase in your bike power, run speed and swim technique & efficiency. Including: 👉 The critical mistake of training like a swimmer, biker & runner INSTEAD of as a TRIATHLETE, and how to avoid it... 👉 Why you're probably VASTLY overestimating how much training they can consistently complete, week after week after week an...
Nov 08, 2023•22 min•Ep. 462
On this week’s show, coaches Rob and Chris answer questions from listeners & athletes with an Ironman in their sights for the coming season. They cover: Will you progress faster by adding more intensity to your training? What to do if your FTP dropped since your last test? How should you adapt training if you’re ill? How often should you add run races as part of your training? Can you do a sprint race 3 weeks before an Ironman? When should a night-shift worker take HRV readings? Will you get...
Nov 02, 2023•51 min•Ep. 461
This week we let you behind the scenes of Team Oxygenaddict , as Coach Rob describes the fundamental principles of winter training for Team OA athletes. The 'Winter FTP Build' has become one of the phases of the year that our athletes look forward to the most - two focused interval sessions on the bike each week, supplemented by aerobic volume runs to build durability, and technique focused swims . On this episode, you'll hear Rob describe the winter block in detail. If you're a coached Team Oxy...
Nov 02, 2023•50 min•Ep. 460
On this week’s show, coaches Rob and Chris answer listener and athlete questions. Including: ❓Should you train on your road bike or TT bike over the winter? ❓How should you set up your heart rate zones? ❓If you’re training abroad, is it better to hire a road bike or fly with your own bike? ❓What would you look for in a first bike for Ironman Wales? ❓Is it the right thing to do, to take an end of season break? * * * * * * * * SPONSORS * * * * * * * * Team Oxygenaddict Like what you heard in this ...
Nov 02, 2023•50 min•Ep. 459
This week we’re joined by Peter Connolly, who achieved a lifelong goal when he completed IRONMAN UK this year. This episode will really help anyone who suffers from swim anxiety , as Pete talks about the strategies he developed with Coach Chris to help move him from someone who was too anxious to even get into the swimming pool at the start of the year, to someone who confidently completed the swim in open water at Ironman UK, despite the difficult weather conditions on the day making the swim e...
Nov 02, 2023•1 hr 6 min•Ep. 458
Embracing the Ironman Off-Season In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby dives deep into the pivotal role of the off-season in an athlete's journey. While the Ironman season brings its own set of challenges and highs, the off-season isn't just about downtime. It's an opportunity to rejuvenate, refocus, and reshape your triathlon experience. Whether you're an elite athlete or a passionate amateur, understanding how to utilize this period can set the stage for greate...
Oct 04, 2023•26 min
This week, we bring you the story of age grouper Emma Yates as she battled for the win at Ironman Wales. 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 race earlier in the year that didn’t go as well as she had hoped - and find out what we can all learn when we treat a situation that might init...
Sep 27, 2023•43 min
Dean Culshaw completed his first Ironman at Copenhagen at the age of 70, winning his age group by nearly an hour in the amazing time of 12.54. Dean joins us on the show to tell us all about the journey to his race at Copenhagen, but also shares his experience of continuing to train and compete as an athlete aging up. He shares some tips with us that have helped him stay in incredible shape long past the point most people have given up the dream of a physical challenge like an Ironman, and as he ...
Sep 20, 2023•1 hr 6 min
This week, we bring you a review of the Ironman World Championships 2023 in Nice. We’re joined by Andy Blow from Precision Fuel and Hydration, who was present for 8 days in Nice and got to experience the build up to the race, race day itself, and post race conversations with athletes. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most ...
Sep 17, 2023•45 min
