Oxygenaddict Triathlon Podcast - podcast cover

Oxygenaddict Triathlon Podcast

Triathlon training tips and coaching advice for busy age-groupers training for IRONMAN & 70.3 triathlon. Awe-inspiring age-group stories with triathletes achieving extra-ordinary things in their sporting pursuits
Download Metacast podcast app
Podcasts are better in Metacast mobile app
Don't just listen to podcasts. Learn from them with transcripts, summaries, and chapters for every episode. Skim, search, and bookmark insights. Learn more

Episodes

Winter Bike Training: The Key To Summer IRONMAN Success | Ep 514

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 benefits of training in the race-day position. Whether coached by Team Oxygen Addict or not, these strateg...

Nov 06, 202422 minEp. 514

Six Winter Training Essentials For IRONMAN Success | Ep 513

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 implement into your training that are guaranteed to help you swim faster for less effort... And learn...

Oct 30, 202422 minEp. 513

Complete Beginner to IRONMAN Wales Finisher in Less Than 1 Year! | Ep 511

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 and rest. But in less than 12 months, through patience, determination, and trusting the training proce...

Oct 16, 202456 minEp. 509

#AMA: Swim Drills, Threshold Runs, Training with DOMS, Recovery From Illness, and MORE! | Ep 510

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 avoid fatigue and overtraining... Our favourite, most effective swim drills to improve technique &am...

Oct 09, 202427 minEp. 510

IRONMAN: Dealing With The Unexpeced On RaceDay | Ep 509

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 also dive into detail on gearing adjustments for hilly courses and various practical tips for race week...

Oct 02, 202422 minEp. 509

Using Your Ironman Off-Season Wisely | Ep 508

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, engaging in varied cross-training activities, beginning strength training, setting goals for the upco...

Sep 25, 202419 minEp. 508

IRONMAN Wales Q&A: Race Week Questions Answered! | Ep 507

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... * Avoiding wetsuit rub on your neck, which is often a lot more painful in a sea swim... * Essential but non-obvious rac...

Sep 18, 202428 minEp. 507

From Disappointment To IRONMAN Wales AG Win! | Ep 506

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 race earlier in the year that didn’t go as well as she had hoped - and find out what we can all lear...

Sep 11, 202444 minEp. 506

The IRONMAN Race Simulation: Nailing Your Last Big Weekend of Training | Ep 505

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 common mistakes, and get detailed advice on planning your workouts, nutrition, and gear. This episode is especially use...

Sep 04, 202426 minEp. 505

Athlete FAQs: Training Tips for Your Best Ironman | Ep 504

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 your next Ironman. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hund...

Aug 28, 202422 minEp. 505

Beyond the A Race: How to Peak Twice in a Triathlon Season | Ep 503

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 fitness effectively. Perfect for seasoned athletes looking to prolong their athletic journey or those aimi...

Aug 21, 202419 minEp. 503

Training While Traveling: 6 Tips for Maintaining your Tri Fitness on Holiday | Ep 502

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 improvising with available bikes, managing nutrition and alcohol intake, and utilizing rest and recovery t...

Aug 14, 202417 minEp. 504

The Perfect Ironman Taper: 5 Steps to Peak on Race Day | Ep 501

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 focused during the taper period. Follow our guidance ahead of your race and you'll feel fit, fresh, and rea...

Aug 07, 202418 minEp. 501

Mastering Your Open Water Swim: 3 Essential Tips for Sea Swimming | Ep 500

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 races are also discussed, ensuring athletes are well-prepared and confident on race day. * * * * * *...

Jul 31, 202418 minEp. 489

How to Beat the IRONMAN Cut-Off Time | Ep 499

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 preparation, the benefits of drafting, optimizing your gear, and the necessity of pacing yourself thro...

Jul 24, 202420 minEp. 499

Mastering Hilly Ironman Races: Essential Tips and Strategies | Ep 498

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.

Jul 17, 202420 minEp. 498

How to Recover Quickly from IRONMAN & 70.3 | Ep 497

In this episode, Coach Rob Wilby dives deep into effective recovery strategies post-triathlon, whether it's a 70.3 or Ironman. With the racing season in full swing, it’s crucial to understand how to recover properly to get back into training quickly. Rob covers immediate post-race recovery, what to do in the days following the race, and how to structure a recovery week. Learn about the importance of nutrition, cold water immersion, ice packs, and compression leggings. He also discusses the signi...

Jul 10, 202418 minEp. 497

Riding with Power: The IRONMAN 'Cheat Code' | Ep 496

Join Coach Rob Wilby as he dives into the world of power meters and how they can revolutionize your Ironman race. Learn the critical role of pacing with power and why a great bike leg shouldn't compromise your run. Discover the importance of TSS - what it is, how to use it and what to cap it at for your Ironman bike leg. How to utilise TSS with Best Bike Split to generate accurate bike predictions & intensities that'll enable you to maximise your bike-run potential Mastering your power numbe...

Jul 03, 202416 minEp. 496

Become a Faster Cyclist With a Power Meter | Ep 495

Coach Rob delves into how triathletes should use power meters to optimise their training and deliver faster bike splits without compromising run performances. From installation to understanding fluctuating power numbers, Rob explains how power meters offer more consistent and reliable feedback than heart rate monitors, especially during races. Learn about: 👉 Setting up your Garmin with the right data fields 👉 Interpreting 1, 10, and 30-second average power 👉 The importance of normalized power...

Jun 26, 202419 minEp. 493

How to Fuel an Ironman Triathlon ft. Andy Blow | Ep 494

Join us as Andy Blow from Precision Fuel and Hydration discusses the energy needs of Ironman athletes. Learn the differences between calories and carbohydrates, optimal intake, and the benefits of front-loading. Andy also talks about PF&H's new innovations to help Ironman athletes like the flow gel and emphasizes the importance of balancing fluids, electrolytes, and carbs. A must-listen for anybody who needs to understand their race-day nutrition needs and perform to their best. * * * * * * ...

Jun 19, 202419 minEp. 494

Perform Well in Hot Races: Simple, Safe Heat Acclimation Protocols | Ep 493

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: How our body generates heat during exercise, and how cooling mechanisms, particularly evaporative s...

Jun 12, 202432 minEp. 493

Brick Runs - How Fast? How Long? How Often? | Ep 492

Brick runs are a hot-topic among most triathletes. There's an assumption that you need to be running for a long time and / or at a high intensity once you're off the bike in a training ride. Not only is that not necessary, but it's most likely putting you at a hugely increased risk of injury for no added training benefit. But more importantly - it completely misses the most important aspect of the brick run. In this video I talk you through the exact, proven brick run training protocol we prescr...

Jun 05, 202414 minEp. 492

How to Hydrate for IRONMAN with Andy Blow from Precision Fuel & Hydration | Ep 491

Do you know how much fluid you lose through sweating in an hour? How about the amount of sodium? Sweat rates and concentration can vary hugely - from 300ml per hour to 1500ml per hour. And 200mg of sodium to 1500mg+ per hour. Not knowing how much liquid, and what strength of electrolytes to be consuming while you're racing puts you at a very real risk of - at best underperforming, at worst a trip to the medical tent. Why risk hundreds of hours of training for something that can be taken care of ...

May 29, 202415 minEp. 491

Translating Pool Speed to the Open Water | Ep 490

In this video we talk through ways that you can swim faster in open water without necessarily having to improve your swim fitness. Many triathletes struggle to translate their pool speed and improvements into the open water. There are lots of different variables to consider when it comes to open water swimming vs pool swimming. From ensuring your wetsuit helps rather than hinders your body position in the water ... ...to your ability to sight well and swim in a straight line... ...to learning ho...

May 22, 202416 minEp. 490

First Triathlon Of The Season? 3 Things You Need To Know! | Ep 489

Your first race of the season is exciting and daunting in equal measure! It's probably been a while since your last race, so you're probably a little rusty on some of the basics of racing logistics, tactics and strategy. In this video, we explain 3 of the most common issues we hear about people having at the start of every race season. Give yourself the best chance of a performance that reflects your fitness and all of the hard work you've put into your training by avoiding these major, but easy...

May 15, 202415 minEp. 489

The #1 MUST-DO Training Session Before Race-Day | Ep 488

Did you know almost everybody's power numbers are different outdoors when compared to indoors? Often there's as much as a 5-10% difference, with the more "favourable" numbers from training indoors. I've spoken to dozens - probably hundreds - of IRONMAN athletes who assumed their indoor power numbers were directly transferable to outdoor riding, resulting in them riding at too high an intensity during their bike leg, and REALLY suffering on the run as a result. Thankfully there's a relatively str...

May 08, 202416 minEp. 488

THREE Simple Tips to Avoid Overtraining | Ep 487

The "more is better" mentality is very common amongst triathletes, but often causes more problems than it solves. If you've ever experienced the feeling of overwhelming fatigue, and "easy" training sessions feeling anything but easy, you're most likely a victim of overtraining. This video is a must watch for you! We dive into the importance of recovery - the most overlooked and valuable aspect of a triathlete's training program, and why you simply won't make the performance gains you're capable ...

May 01, 202416 minEp. 487

How to Train Like a Professional Triathlete | Ep 486

Have you ever wondered what it takes for professional athletes to be able to deliver the jaw-dropping performances we see? Having spoken to and quizzed many of the world's best triathletes over the years, it's really clear how they train, why they train like that, what they prioritise and why. I share the details n this video, and I can guarantee the things that have the biggest material impact on their fitness and performances aren't what you think! * * * * * * * * SPONSORS * * * * * * * * Like...

Apr 24, 202420 minEp. 486

Three Nutrition & Hydration Strategies to Maximise IRONMAN & 70.3 Performance | Ep 485

Fuelling (hydration, electrolytes & nutrition) can so easily derail your performance on race day, even if you're in the shape of your life. In fact for many age-group triathletes, it's an afterthought. So many people jeopardise the hundreds of hours of training they've completed by not taking care of fluid and calorie needs on race day. Do you know your sweat rate? The amount and concentration of sweat you typically lose per hour? And how it varies in different conditions? Or how many calori...

Apr 17, 202419 minEp. 485

"How should I train if I'm ill?"| Ep 484

If you've ever been tempted to train when you're feeling under the weather, because you're worried that you'll lose fitness if you don't, this video is a must-watch for you! This week I talk about common mistakes I see athletes make when they're ill or injured, and why more often than not their gut-instinct risks significant damage to their training progress. But good news - I also provide really simple, unambiguous protocols of how to navigate illness from a training perspective, such that you'...

Apr 10, 202413 minEp. 486
For the best experience, listen in Metacast app for iOS or Android
Open in Metacast