Podcasts · Sports

Oxygenaddict Triathlon Podcast

Rob Wilby

254 episodes

Triathlon training tips and coaching advice for busy age-groupers training for IRONMAN & 70.3 triathlon.

Episodes page 1 of 6

  1. Fix Your IRONMAN Stomach Problems, Bike Pacing, Run Injury Comeback & Aero Position Power | Q&A | Ep 613

    · 26 min · Episode 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…

  2. Bouncing Back From a DNF, 70.3 Bike TSS Targets, Training Around Shift Work + Kona '26 recap | Ep 612

    · 34 min · Episode 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,…

  3. Why You Can't Eat on the IRONMAN Run, Speed Work After 45 & Stepping up from 70.3 to IRONMAN | Ep 611

    · 28 min · Episode 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…

  4. IRONMAN Taper Fatigue, Longest Training Ride for 70.3, Road Bike vs TT Bike & Best Tyre Choices: Ask Coach Rob | Ep 610

    · 28 min · Episode 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…

  5. Race Sim Timing, Causes of Race-Day GI Issues & Staying Fit While Travelling | Ep 609

    · 28 min · Episode 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…

  6. How to Train Effectively on Zwift, Managing Swim Anxiety & Cramps, Gel Timing on the Bike and Should You Buy a TT Bike? | Ep 608

    · 27 min · Episode 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…

  7. Starting IRONMAN-Specific Training Around a Full Time Job | Ep 607

    · 30 min · Episode 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…

  8. 5 Reasons Your First IRONMAN Falls Apart (And How to Avoid Each One) | Ep 606

    · 24 min · Episode 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…

  9. The 4 Power Numbers You Should Have On Your Bike Computer (Plus: Late-Night Training, and Coming Back After Serious Injury) | Ep 605

    · 36 min · Episode 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…

  10. Managing Swim Start Panic, Trtiathlete-Specific Strength Training, and Training Around Your Menstrual Cycle | Ep 604

    · 30 min · Episode 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…

  11. Dealing With Cold Swim Starts, Smart Trainers vs Gym Bikes, and Tips for Racing IRONMAN Leeds in the Heat | Ep 603

    · 29 min · Episode 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…

  12. Special Needs Bags, Taper Week, Aero Gains & Raceday Mechanicals: Your IRONMAN Questions Answered | Ep 602

    · 22 min · Episode 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…

  13. Heart Rate vs Power for IRONMAN Training + Altitude Training Explained | Ep 601

    · 26 min · Episode 601

    In this episode: • Racing without a power meter: why Rob thinks a power meter is a "worry removal tool" rather than a cost, and how to reframe the spend over your training block. If you're going with heart rate, he…

  14. Training for IRONMAN on Shift Work, Carbon Plate Race Shoes & Swim Training in a Small Pool | Ep 600

    · 23 min · Episode 600

    Should busy age-groupers actually race in carbon-plated shoes? And how do you train for an IRONMAN when your job runs on four-days-on, four-days-off night shifts? In this listener Q&A, Coach Rob Wilby answers real…

  15. IRONMAN Fuelling & Hydration: Carbs Per Hour, Sweat Rates, Bottle Strategy & Racing in the Heat (Q&A) | Ep 599

    · 27 min · Episode 599

    Success on IRONMAN race day is as much a fuelling equation as a fitness challenge. This episode Coach Rob Wilby works through a batch of athlete questions on carbohydrate intake, hydration, electrolytes and bottle…

  16. Should You Race a 70.3 Before Your IRONMAN? Your Race Planning Questions Answered| Ep 598

    · 23 min · Episode 598

    How do you pick a race that actually suits your strengths, and training limitations? This week Coach Rob Wilby works through a batch of real athlete questions on race selection, build-up racing, taper week, and…

  17. IRONMAN Fuelling & Hydration: How to Nail Your Carbs, Electrolytes and Fluids on Race Day

    · 27 min

    Race day success is as much a fuelling challenge as a fitness challenge. And in this episode Coach Rob Wilby answers athlete questions on getting your IRONMAN and 70.3 fuelling and hydration right. From carb targets…

  18. IRONMAN Run Training Q&A: M-Pace vs E-Pace, Managing injuries, Carbon Shoes & Cardiac Drift | Ep 596

    · 22 min · Episode 596

    In this run-focused Q&A episode, Coach Rob tackles the most common IRONMAN and 70.3 training misconceptions. Including: • How your marathon pace translates to target race paces for IRONMAN and 70.3... • What's your…

  19. IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595

    · 28 min · Episode 595

    How hard should you actually ride the IRONMAN bike leg? The answer is more nuanced than simply copying the pros. And getting it wrong often leads to a long walk in the marathon. In this Q&A, Coach Rob Wilby breaks…

  20. Moving Your Swim Sessions into Open Water: Everything You Need to Know | Ep 594

    · 24 min · Episode 594

    It's open water season in the Northern Hemisphere, and the questions are flooding in. This week Coach Rob answers the most common athlete questions about moving your swimming out of the pool and into the lake or sea…

  21. Fixing Swim-Start Panic, Run/Walk Fuelling & Aero Bars vs Faster Bike: IRONMAN Q&A | Ep 593

    · 35 min · Episode 593

    Coach Rob answers your IRONMAN training questions. This week: • Run/walk strategy when aid stations don't line up with your 9/1 rhythm... • Why fuelling beats racing until the final 10K... • Why you can't get your…

  22. The IRONMAN / 70.3 Race Simulation Weekend: The Most Important 3 Days of your Final Build | Ep 592

    · 25 min · Episode 592

    There's one weekend in your IRONMAN or 70.3 build that matters more than any other. Most athletes either skip it, don't complete sessions in the right order, or turn it into the wrong kind of training weekend entirely.…

  23. Open Water Swim Skills: Sighting, Drafting, Managing Panic, Wetsuit Fit & Race Day Pacing (IRONMAN Q&A) | Ep 591

    · 30 min · Episode 591

    Coach Rob answers the most common questions athletes ask as they move from the pool into open water at the start of the triathlon race season. This week: • Why pool speed often doesn't automatically translate to open…

  24. 70.3 Race Pace & TSS Targets, Heat Acclimation Protocol, Training Around Holidays: Listener Q&A | Ep 590 Q&A

    · 29 min · Episode 590

    Coach Rob Wilby answers listener questions on some of the most practical challenges in IRONMAN and 70.3 training. This week: How to calculate the exact pace targets & TSS budget for 70.3... A step-by-step heat…

  25. Long Run Fails, Brick Sessions & B Races: Your IRONMAN Training Questions Answered | Ep 589

    · 25 min · Episode 589

    Coach Rob answers your IRONMAN and 70.3 training questions - this week including how to structure the final 12 weeks of your build, what to do when a long run falls apart, and whether B races are worth it. Joe from…

  26. Ironman Nutrition Q&A: How to Carry Fluids, Manage Carbs & Hydration, and Build Your Race Day Fuel Plan | Ep 588

    · 28 min · Episode 588

    Coach Rob answers your most common ironman and 70.3 nutrition questions, straight from the Team Oxygenaddict Majorca training camp. In this episode Rob covers how much fluid you actually need to carry on the bike ,…

  27. Recovery Weeks, Race Simulation Weekends, Hilly Long Rides, and Run Pace Testing: IRONMAN Training Q&A | Ep 587

    · 27 min · Episode 587

    Coach Rob Wilby answers four listener questions covering some of the most common areas of confusion in IRONMAN and 70.3 training. In this episode: Recovery weeks: Complete rest or deload? Race simulation weekends:…

  28. The 5 Most Important Sessions for IRONMAN: What to Prioritise in the Last 12–16 Weeks | Ep 586

    · 26 min · Episode 586

    With 12–16 weeks to go until race day, most athletes know roughly what they should be doing. But when life gets in the way, which sessions do you actually protect? In this episode, Coach Rob walks you through the five…

  29. Swimming Cramps, Normalised vs Avg Power & Racing Back-to-Back 70.3s: IRONMAN Q&A | Ep 585

    · 25 min · Episode 585

    This week Rob answers questions from athletes and listeners on three common IRONMAN training challenges First up: what to do if swim cramps are forcing you out of the water. Rob covers the conditioning side, the…

  30. The 8 IRONMAN Training Protocols That Take You From Guessing to Race-Ready | Ep 584

    · 20 min · Episode 584

    If you’ve signed up for your first Ironman, you’ve probably had the same thought most athletes do: Am I actually doing this right? Am I training too hard… or not hard enough? Are these sessions making me fitter… or…

  31. FTP, TSS, Indoor vs Outdoor Riding & Bike Power vs Endurance (Listener Q&A) | Ep 583

    · 30 min · Episode 583

    In this week’s episode, Coach Rob answers questions from athletes navigating the messy reality of training for an Ironman alongside work, family, and unpredictable conditions. From battling bad weather to juggling…

  32. Training in Bad Weather, FTP Testing, TSS Explained: Listener Q&A| Ep 582

    · 31 min · Episode 583

    Rob answers listener questions covering the most common real-world training challenges for busy age-group triathletes. This week: -> How to handle training when bad weather makes outdoor riding impossible... -> Why…

  33. Why Strong Cyclists Over-Bike & Fall Apart on the Marathon: Ironman Q&A | Ep 581

    · 28 min · Episode 581

    Coach Rob answers listener questions on three important topics related to IRONMAN training: The maximum bike TSS budget that's key to a strong Ironman marathon (even for experienced cyclists)... Whether switching to…

  34. Swim Drills, CSS Test Confusion & Indoor vs Outdoor Power: Listener Q&A | Ep 580

    · 32 min · Episode 580

    Rob tackles listener questions on the fist and unco drills for better water feel, how to read CSS test results that don't quite add up, and why indoor and outdoor power numbers are rarely the same. * * * * * * *…

  35. How to Train for Multiple Race Distances; Injury Prevention for Older Triathletes; Creating an Optimal Fuelling Strategy | Listener Q&A| Ep 579

    · 32 min · Episode 579

    Coach Rob answers listener questions this week, covering: * How to structure a season with multiple race distances without compromising your goal event... * Why injury prevention becomes a critical training variable…

  36. Power Meters, Double Run Days & Swim Speed: Your IRONMAN Questions Answered | Ep 578

    · 38 min · Episode 578

    This week Coach Rob digs into listener emails, answering questions from athletes building toward their first Ironman. He covers whether a single-sided power meter is enough... Whether splitting your long run into two…

  37. TEN mistakes I always see IRONMAN first-timers make | Ep 577

    · 28 min · Episode 577

    Most first-time Ironman athletes don’t fail because they’re lazy or under-prepared. They fail because they’re doing things that feel right but are actually sabotaging their prep. In this episode, I break down 10 of…

  38. IRONMAN Training When Life Gets in the Way: travel, fatigue, missed sessions, bike (dis)comfort, TT vs road bike | Ep 576

    · 27 min · Episode 576

    This week Coach Rob answers questions sent in by athletes, listeners, and YouTube viewers, all focused on how to train effectively when life refuses to play nicely with your plan. We cover two big themes in this…

  39. Ironman Q&A: Key Session Framework, Missed Bike Workouts, Practice 70.3s, Race-Specific Prep, Training Around Travel and much more! | Ep 575

    · 37 min · Episode 575

    In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby answers 10 listener questions about Ironman training for busy age-group triathletes, especially athletes juggling work travel, family commitments,…

  40. Ironman Q&A: Weight management; Using ERG; Carb intake; Training when ill, ChatGPT training plans... and much more! | Ep 574

    · 34 min · Episode 574

    In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers real listener questions about Ironman and 70.3 training, cutting through social media noise, influencer advice, and conflicting information…

  41. Six Months to IRONMAN: The Dark Art of Recovery (and Why Most Athletes Get This Wrong) | Ep 573

    · 35 min · Episode 573

    In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob continues the Six Months to Ironman series with what may be the most important (and most misunderstood) principle in Ironman training. Recovery. Most…

  42. Six Months to IRONMAN: Smarter Swim Training for Busy Age-Groupers | Ep 572

    · 27 min · Episode 572

    If you’re coming into triathlon from running or cycling, you’ve probably assumed swimming works the same way: The more you swim, the faster you get. Nope! In this episode of our Six Months to Ironman series, Coach…

  43. Six Months to IRONMAN: Run Training Explained | Ep 571

    · 24 min · Episode 571

    Most Ironman athletes don’t fail in the marathon because they’re bad runners. They fail because they misunderstand what the Ironman run actually is. In this episode of our Six Months to Ironman series, Coach Rob…

  44. Six Months to IRONMAN: Building Bike Fitness That Makes (not breaks) Your IM | Ep 570

    · 35 min · Episode 570

    In this episode Coach Rob continues the Six Months to Ironman series by breaking down exactly how to structure your bike training for Ironman and 70.3 racing over the next 6 months. If you’re a busy age-group athlete…

  45. Six Months to IRONMAN: Structuring the Perfect Training Week | Ep 569

    · 23 min · Episode 569

    Following on from last week's episode ("How to Train for IRONMAN in Six Months"), Coach Rob continues the Six Months to Ironman series by breaking down how to structure the perfect Ironman training week so you actually…

  46. How to Train for IRONMAN in Six Months | Ep 568

    · 25 min · Episode 568

    If you've just realised your Ironman or 70.3 is just six months away, and don't feel like you have any sort of plan - let alone feel in any way prepared … don’t panic. In this episode, Coach Rob breaks down exactly…

  47. Winter IRONMAN Training: Common Questions, and Common Mistakes to Avoid | Ep 567

    · 32 min · Episode 567

    This week, Coach Rob answers real athlete questions on how to train smart through the winter and build towards your 70.3 or IRONMAN goals - especially if you’re a busy age-grouper. Including: • How many hours you…

  48. Winter Training That Actually Works: Real Athlete Questions Answered | Ep 566

    · 30 min · Episode 566

    BLACK FRIDAY 2025 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2025 to qualify (https://team.oxygenaddict.com/consultation-call/ ) * * * *…

  49. How to Plan Your Best Triathlon Season Yet | Ep 565

    · 24 min · Episode 565

    BLACK FRIDAY 2025 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2025 to qualify (https://team.oxygenaddict.com/consultation-call/ ) * * * *…

  50. From "Maybe One Day" to "You Are an Ironman!": Martin’s Age-Group Story | Ep 564

    · 35 min · Episode 564

    This week’s age-grouper story is a cracker. Martin Imms shares how he went from hovering over the Ironman “Enter” button to committing and finishing Ironman Kalmar before his 50th. We dig into juggling training…

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