Oxygenaddict Triathlon Podcast, With Coach Rob Wilby And Helen Murray - Triathlon Coaching By Oxygenaddict.com

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 to make mistakes across swimming, biking & running. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? 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.  Join the ⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠⁠⁠⁠⁠⁠⁠ and be the first to find out when a space becomes a

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 straightforward way in training, to avoid this catastrophic mistake on raceday and in this video, I walk you through the what, why, how and when. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? 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.  Join the ⁠⁠⁠⁠

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 of if you don't plan and allow yourself adequate recovery time. We also explain how measuring your HRV (heart rate variability) helps ensure your training is focused only on what your body is capable of absorbing, and the dangers of trying to fight the signals your body is sending you. And finally - the dreaded "GREY ZONE" of training - avoid this at all costs! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age

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 what you heard in this show? 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.  Join the ⁠⁠⁠⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠⁠⁠⁠ and be the first to find out when a space becomes available: ⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠⁠⁠⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandh

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 calories & carbs you need in order to fuel yourself effectively? And can you actually absorb the amount you need without ending up in the portaloo queue? I talk about all these things and more in this video. If you're an age-group triathlete who wants their race performance to be a great reflection of your capabilities and dedication to training, this is a MUST WATCH * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most

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'll lose minimal fitness and be back to full strength as fast as possible * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? 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.  Join the ⁠⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠⁠ and be the first to find out when a space

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 most comprehensive triathlon coaching program for busy age groupers.  Join the ⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠ and be the first to find out when a space becomes available: ⁠⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠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

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 their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Join the ⁠⁠Team Oxygenaddict waiting list⁠⁠ and be the first to find out when a space becomes available: ⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies fo

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.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Join the ⁠Team Oxygenaddict waiting list⁠ and be the first to find out when a space becomes available: ⁠https://team.oxygenaddict.com/waiting-list⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠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 r

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:

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:

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 training... What should I do to adapt my training when my HRV is amber or red... Can / should I train on a low carb diet... Should I do a 70.3 as part of my IRONMAN build... How should I interpret Garmin's training & recovery advice... ...and much more! 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 tri

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 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 zoom call with Rob or the Team here⁠⁠⁠ ⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠Fuel & Hydra

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-glide off the wall can be an unexpectedly important skill, even if you’re racing in open water The kind of swim progression that you can expect to have in a six month, one year and three year time frame. 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 z

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 zoom call with Rob or the Team here⁠ ⁠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 & Hydrati

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 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 zoom call with Rob or the Team here 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 b

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 to use as a starting point for planning their own fuel and hydration planning. They help answer the following questions: Why do you need electrolytes? What are the recommendations for athletes who haven’t had a sweat test? Should age groupers be trying to increase their carbohydrate intake, and if so, how should they go about it? Are there any potential pitfalls? What trends did they see in elite triathletes, and what can we take away from that? Leon Chevalier’s progression across a two year period.

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:

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 victory, he sat down with a piece of paper and planned out what it would take to win in 2023. He’s now achieved everything on his list. So, what’s next, when you’ve achieved your life long goal by the age of twenty four? Join us in conversation with Sam as he wrestles with success and tries to work out what comes next. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited

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. Maintaining Motivation: Discover strategies to keep your enthusiasm high throughout the training season, including setting short-term milestones and celebrating your achievements along the way. Developing a Detailed Plan: Learn how to create a structured plan for your Ironman training, including specific actions, timelines, and contingency strategies to stay on course. Habit Formation: Understand the importance of forming new, healthy habits for Ironman training and how to integrate these changes int