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

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 17 Dec 2025, 23 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/112739420/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-16%2Ff571daf1-c866-7de2-5b09-2fa4f1d0bcd3.m4a

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 absorb the work, stay healthy, and arrive on the start line ready to perform. This is the exact framework we use with hundreds of busy age-groupers juggling work, family, travel, and real life. In this episode, you'll learn: • The golden rule of Ironman week design - why protecting tomorrow matters more than smashing today) • The four key sessions you must protect every week when life gets busy • How smart session placement can reduce injury risk and improve performance • Why more training isn’t better if you can’t absorb and recover from it • How to use a weekly recovery day properly (and why it’s the most important day of the week) • What to do when you miss a session • Why Ironman race pace almost always feels too easy in training • How planned walk breaks make you a stronger long-course runner, not a weaker one • How to use indoor platforms like Zwift without sabotaging your long rides • The discipline of finishing most weeks thinking: “I could have done more” Whether you’re training for your first Ironman, your first 70.3, or you simply want a smarter, more sustainable way to train alongside a full-time job and family life, this episode will help you build a week that actually works. * * * * * * * 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. We’ve just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season 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 click this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:04] Hello and welcome to the Oxygen Addict Triathlon podcast.
[0:07] We're brought to you every week by our sponsors Precision Fuel
[0:10] and hydration.com. You can get 15% off your first
[0:13] order with the code Oxygen Fuel 25, right?
[0:16] Welcome to the show everybody. I'm your host coach Rob Wilby
[0:19] from Team Oxygen Addict Triathlon Coaching, and every
[0:22] week we'll bring you an episode of this podcast to help educate,
[0:25] motivate and inspire you for 70.3 and 9 man distance
[0:28] triathlon. On this week's episode, I'm
[0:31] going to be covering our six months to Iron Man series.
[0:35] It's a big one today. It's how to structure your
[0:37] perfect Iron Man training week. The episode's going to teach you
[0:41] essentially how to guarantee that you're actually going to
[0:45] absorb the training that you're going to do on a day-to-day
[0:47] basis, how to stay healthy so that you arrive on the start
[0:50] line ready to perform. Now, as we start, there's a
[0:53] couple of things you could do to help us.
[0:55] Please, if you enjoyed this episode, please follow us on
[0:57] Spotify or Apple Podcasts. And if you're looking for help
[1:00] training for your first Iron Man or 70.3, check out the coaching
[1:04] memberships over at teamoxygenatic.com.
[1:07] I think we've got the most comprehensive triathlon coaching
[1:09] programme that's specifically designed for busy age groupers.
[1:13] If you're interested, there's a link in the show notes to book a
[1:15] membership call with me and see if you'd be a good fit for
[1:18] joining the team. Right then let's jump into
[1:20] today's episode talking about how to structure your perfect
[1:24] Iron Man Week from our Six Months to Iron Man series.
[1:28] OK, so I've broken this down into 12 key things that you can
[1:32] do, numbered one through 12. We'll keep it really simple.
[1:35] First one is what I want to call the Golden rule of Iron Man Week
[1:39] design, and it's this. Your job isn't to cram in as
[1:43] much training as you can as to protect tomorrow's training.
[1:47] The perfect week here I want you to see is the week that you can
[1:50] repeat 20 times in a row out of your essentially a 2425 weeks in
[1:56] the six month build up, Not one that's going to leave you
[1:59] feeling broken by the following Tuesday.
[2:02] So everybody tends to overestimate how much they can
[2:04] do in one week, but underestimate how much they can
[2:07] do over six months. And in order to be able to train
[2:10] consistently week in week out for your Imani 70.3, I think
[2:14] it's necessary that you have to accept, you have to train within
[2:18] yourself in every session and every week so that you leave
[2:22] yourself the ability to be fully recovered after your recovery
[2:25] day, ready to go for the next training week.
[2:28] That's the perfect week. It isn't the week that you can
[2:31] do, you know, randomly one week out of 20.
[2:35] It's the week that you can repeat over and over and over
[2:38] and over again. So that's how you should be
[2:40] designing your week. Think about what the week looks
[2:43] like, how much time you've got available, and whether you're
[2:46] going to be able to recover from the training you've got planned
[2:49] out. And if you haven't, I'm going
[2:50] to, I'm going to urge you to err on the side of caution when
[2:53] planning out your week. So just reduce it very slightly,
[2:56] maybe take one session out, make some room for a little bit of
[2:59] recovery time, some extra sleep. That's really going to help you
[3:02] out. Point #2 I'm going to talk about
[3:06] your four key sessions. When life gets messy, when
[3:10] family events get in the way of your training, when work events
[3:15] get in the way of your training, when travel gets in the way.
[3:17] And it will. We have to plan around that.
[3:20] The thing I want you to protect is your four key sessions every
[3:23] week. Two key bike sessions, one key
[3:26] swim, one key run. As you get into the the main
[3:29] build of your Iron Man on 70.3, that's going to be a long ride,
[3:32] your long run, your long key swim and one of the key bike
[3:37] session aimed at building power. If you can get all four of those
[3:40] done, even though it's probably less than half the number of the
[3:43] sessions that you're going to do in a in a standard week, it's
[3:46] going to represent 80% of the training value that you're going
[3:50] to get done. If you can protect those, if you
[3:52] can get those four done in a week when everything else is
[3:54] really busy, honestly give yourself a pat on the back and
[3:57] move on to the next week. You're getting most of the
[4:01] training benefit there and you're going to get the chance
[4:04] to recover around all of the extra things you've got going on
[4:07] as well. I'd really encourage you not to
[4:08] try and squeeze extra stuff in on those weeks.
[4:11] If you can just protect those four key sessions job done on a
[4:15] really busy week, then you can go back to trying to roll your
[4:18] standard week ago when things go back to normal.
[4:21] But just accept on a week when things are really busy, you are
[4:24] going to have less time to get things done.
[4:26] So plan around it. OK .3 session placement within
[4:31] the week as a performance tool. It's not just admin.
[4:35] So within team Oxygen, I'll give you a good example here.
[4:38] We we split out the long run from the long ride.
[4:42] We don't have them back-to-back at the weekend unless we can
[4:44] possibly avoid it because they are the two most important
[4:48] sessions. I want you doing your long run
[4:50] when you're fresh and ideally your long ride when you're fresh
[4:53] as well. If we have to have them both at
[4:55] the weekend, we're going to have the long run first and then the
[4:59] long ride on the Sunday. And the reason we do it that way
[5:01] round, even though it can seem slightly counter intuitive, we
[5:05] want you running when you're feeling fresher.
[5:07] So diminished chance of injury. If you're then going to have to
[5:10] do one of the sessions tired makes much more sense for you to
[5:13] do the bike session tired because that's really good
[5:16] training for cycling. Training on really tired legs
[5:19] for running, especially in the early phases of your training,
[5:22] isn't a great idea. We really want to protect you
[5:24] from picking up any kind of injuries or niggles.
[5:26] So if we possibly can, we'll put that long run on the Thursday,
[5:30] the long ride on the Sunday and separate the week out into into
[5:33] two chunks if you like. Friday becomes a lighter day to
[5:37] try and recover from that longer run because probably even though
[5:40] the long run is less than half the duration of your longest
[5:43] long bike ride, you're going to feel more tired and more beaten
[5:46] up after the long run, even the way we do the long runs, which
[5:49] I'll talk about later. So plan to absorb the work, not
[5:53] just to survive it. Now that leads us on to point #4
[5:57] I only want you to do training in a given week that you can
[6:00] absorb. I don't want you thinking of
[6:03] training as a plan that you make.
[6:04] And it's inflexible and it's like a Gold Star chart that you
[6:07] had in primary school. The training is a biological
[6:10] process. What matters isn't how much you
[6:13] do so much as how much you can absorb.
[6:16] And as you get fitter, you will be able to absorb more.
[6:18] But especially in the early days, there's no point doing
[6:22] more training and overloading yourself so much that you get so
[6:25] tired that the next few days of training are completely written
[6:28] off. And that's where comparing
[6:30] yourself to the very top age groupers, comparing yourself to
[6:33] pros isn't a great idea if you're not at that stage in your
[6:37] journey. Because they are fitter, because
[6:40] they have trained for longer and they are able to absorb more
[6:43] volume. Guess what?
[6:44] They're able to do more training and recover from it.
[6:47] If you watch any of our top pros video blogs, you'll see them
[6:51] doing an awful lot of work and a lot of very high intensity work
[6:55] that honestly, your average age grouper with a job and a family
[6:58] and all of the stuff that goes along with that who can't
[7:01] recover all day after they've trained, You're just not going
[7:03] to be able to absorb it. And if you can't absorb it,
[7:06] don't do it. That's my advice to you.
[7:08] And so I'm looking here at you high intensity track session.
[7:13] You are the session that is going to have the least payback
[7:16] for the biggest cost because it's going to be such a big
[7:19] session to recover from. If you try and go and do
[7:22] threshold or above running intervals on the track, it's
[7:26] really going to cost you 2 days plus worth of recovery.
[7:29] And it's not going to make a significant change to the kind
[7:32] of fitness you're going to need for either Iron Man or 70.3.
[7:36] People might disagree with me about that.
[7:38] I'm really confident and happy saying that for the vast
[7:40] majority of age groupers, your time is better spent elsewhere.
[7:45] So it's not about how much training you do or how hard you
[7:48] train, it's about how much you can absorb and recover from to
[7:52] be able to train again the next day and the next week, which
[7:56] leads us on to .5. We're going to have a recovery
[7:59] day built into each week and we're going to protect it
[8:02] fiercely. It is going to be the most
[8:05] important session of the week because that recovery day is
[8:08] where you're going to get fitness games from the training
[8:10] that you've done. Now, some people are recovery
[8:13] day, especially in the early days of your training, is simply
[8:16] going to be a rest day. For some people, it might
[8:18] involve massage. For some people it might involve
[8:20] a very easy spin on the bike and the light gear or a very easy
[8:24] swim in the pool, but for a lot of people it's just going to be
[8:27] a rest day and that's the best way that you can recover from
[8:30] training. So the key of that recovery day,
[8:32] when they say it's on the Monday because that's when I schedule
[8:34] it for our athletes after the big weekend, the key aim of it
[8:38] is to start Tuesday feeling refreshed and ready to go.
[8:42] So that's the key thing. Make sure you're ready then to
[8:45] start your week on the Tuesday, ready to go again.
[8:48] If you've had stuff happen at the weekend and you're tempted
[8:51] to play catch up on the Monday or things are busy in the week
[8:54] and you're tempted to shuffle things forward in the week onto
[8:57] recovery day, don't do protect that Monday jealously as though
[9:02] it was a baby bird that's just been born.
[9:04] You've got to look after it so importantly because it is the
[9:08] represents the fragility of you and your body and the training
[9:11] think you've hit like that Baby birds in any hand, you've got to
[9:14] look after it. And if you try and put something
[9:17] else on that day, baby bird ain't going to do so well.
[9:20] So protect your recovery day and .6 protect tomorrow.
[9:26] If today's session is going to ruin tomorrow's session, you've
[9:30] not done today correctly. Fresh legs are going to make fit
[9:34] athletes and tired legs just make tired ones.
[9:37] And so it's necessary to get somewhat tired in training.
[9:42] But if you get so tired that you can't recover in time for the
[9:45] next session, you may as well not have done that session in
[9:48] the 1st place. So always train within yourself
[9:51] and have that mindset of protecting tomorrow when you're
[9:55] training today. And I can give you dozens,
[9:57] hundreds of examples of sessions that I've been dragged into as
[10:01] an athlete or I've seen athletes dragged into as a coach where
[10:05] they've, funnily enough, it's often going to the running track
[10:08] that has this happened, or running sessions where the pace
[10:11] gets pushed a bit more by an athlete who's a little bit
[10:13] faster than you and it leads to massive fatigue.
[10:16] And the knock on is you can't do the session that really matters.
[10:20] That bike interval session the next day that really would have
[10:23] made a big noticeable difference to your Iron Man Bike Fitness or
[10:25] your 70.3 bike and overall fitness that gets ruined by the
[10:30] fact you've done 1 interval too hard or pushed the last four
[10:34] hundredth of the track to the very Max level.
[10:37] Really, really be aware of that. All of us have it within us.
[10:40] If we're taking part in E sports, we have something that
[10:43] wants to run fast next to other humans and test ourselves
[10:47] against other people. I really encourage you to to
[10:50] protect tomorrow and see you're going to get your best outcome
[10:54] in your Iron Man 87 two point 3 by really protecting that now.
[10:58] This is a great part of the show to give a shout out to our
[11:01] sponsors Precision Fuel and Hydration.
[11:03] You can use the free fuel and hydration planning tool to
[11:06] receive a personalised strategy for your next race.
[11:09] The planner will help you understand your own
[11:11] carbohydrate, electrolyte and fluid needs.
[11:13] You can also book a free one to one video consultation with
[11:16] FNH's athlete support team. I'm going to go as far as to say
[11:20] this, I think for Iman and 73, especially if you're racing in
[11:24] any kind of heat, getting your electrolyte and fluid balance
[11:27] correct and the right amount of carbohydrate per hour into your
[11:31] body on race day is as important as the training that you do
[11:35] leading up to it. And you can't just do this on on
[11:38] race day. You have to prepare for it by
[11:40] practising and training. Our athletes are practising how
[11:43] much fluid and electrolytes to have to get the balance right.
[11:47] They're gradually increasing the amount of carbohydrate they take
[11:49] on their long bike session of the last 10 or 12 weeks and
[11:52] logging that as part of the training because it's so, so
[11:55] important. Carbohydrate ingestion is
[11:57] trainable and essentially the more you can take of that
[12:01] carbohydrate, the better you're going to perform in the back end
[12:04] of the marathon. So it's a trainable thing and we
[12:05] need to track it just like we track our training.
[12:08] I think PF and H are a fantastic company.
[12:11] They've got some wonderful resources for education.
[12:14] I encourage you to go up to their website, have a read of
[12:16] it. Even if you don't buy anything,
[12:17] which I encourage you to do, even if you don't buy anything,
[12:20] it's well, well worth going on the website for the education.
[12:23] And if you do decide to buy something, you can use the code
[12:25] Oxygen Fuel 25 for 15% of your first order.
[12:29] I work with this company because they've been with us for 10
[12:31] years. I asked them to sponsor the show
[12:33] because I think the products are so good.
[12:34] They're not just a company who came to me and offered me money
[12:37] to do this. I really believe in the products
[12:39] and the people behind the company.
[12:41] All right .7 make sure you get your week's plan planned around
[12:46] real life. So what I mean by this is
[12:49] training that ignores the needs of your family, the needs of
[12:51] your work, the needs of your overall life.
[12:54] It isn't like an elite or pro way to do things.
[12:57] It's delusional for an age grouper.
[12:59] You need to build a life that. So you need to build a training
[13:02] week that fits your life and the life you actually live, not the
[13:06] life of a professional triathlete you've seen on
[13:08] Instagram or an influencer who doesn't work full time.
[13:12] It's really important to stress this.
[13:14] Plan out your sessions through the week in a way that you can
[13:17] fit in around the travel you have to do to and from work, the
[13:22] time you want to spend around your family.
[13:24] Plan that stuff in first and then plan your sessions in.
[13:28] That's how you're going to make the space for your 4 keys and
[13:31] for anything else that will then support them.
[13:33] OK, so really make sure you take you take care of this.
[13:37] I've seen horror storeys up to the point of people ending up
[13:40] divorced because they've put so much emphasis on their training
[13:45] that they've neglected the family life so much.
[13:48] And it's easy to get around if you start from the point of view
[13:51] of how much training fits in around a healthy family life.
[13:56] That's not going to happen if you start from the point of view
[13:58] of I want to go and break 9 hours at Kona.
[14:01] And it might be that you want to go and do that, but you have to
[14:03] have buy in from your family if you're in a family situation.
[14:06] Otherwise bad things lie down that path.
[14:09] This is a sport that can take up a huge amount of time.
[14:13] And if you've got that time and you can build it in and your
[14:15] family agree, then fantastic. But really make sure you do the
[14:19] work with the family and make sure that everyone's on board
[14:23] with that and explain to them what this is going to take in
[14:26] term of hourly commitment. We've got athletes that come to
[14:29] us and they say, look, what's it going to take for me to do an
[14:32] Iron Man? And I say, look, if you can put
[14:34] 7 hours a week of training on one side to train a little bit
[14:37] more in the six weeks leading up to race day, then we can get you
[14:41] into great shape. And they say, wow, you know,
[14:43] it's amazing you can do this on the basis of a essentially A7
[14:46] hour training week. I thought it was going to be 20
[14:49] hours. Sure, it can be, but it doesn't
[14:51] have to be. And most people can fit in an
[14:54] hour of exercise every day with a recovery day and a slightly
[14:58] longer session at the weekends. Maybe that fits in around most
[15:01] people's family lives. And then as you're in the last 6
[15:04] to 8 weeks before race day, families are going to understand
[15:07] you need to spend a little bit more time doing a longer long
[15:09] ride or a longer long run. But build that in from this
[15:12] point forwards. Tell them what the time is going
[15:15] to involve and make sure they're on board.
[15:18] And if they're not, honestly, my advice is don't do the event
[15:20] because it's just not worth it. If they are on board, fantastic.
[15:24] Bring the family to the event, have them in matching T-shirts,
[15:27] have them make posters to cheer you on.
[15:29] But they won't be doing that if they're doing it begrudgingly
[15:32] because of all the time you've spent after they didn't realise
[15:35] you were going to do that. So honesty, I think is, is the
[15:37] key building block of this. So next, next point, point A,
[15:41] what do we do when we miss a training session?
[15:44] So that wonderful line here, if you miss a session, good.
[15:49] You've just had extra recovery. That's a really great way to
[15:52] think about it. Don't worry about chasing the
[15:54] session. Hit reset.
[15:56] If you can protect your 4 keys in a week, fantastic.
[16:00] Everyone should be able to make time to hit those four key
[16:03] sessions, four key hours or four key hour plus long sessions in a
[16:08] week to get all four of those done, Wonderful.
[16:12] If you've got more time after that, great.
[16:14] But if you haven't, a week where you get the four keys done is
[16:18] going to keep your fitness building, not just put you in a
[16:21] holy pattern. It's going to keep your fitness
[16:23] building. OK.
[16:24] So if you've missed the session, rearrange so you can get the key
[16:28] sessions adequately spaced out. But good, you've had extra
[16:31] recovery. Get to bed early.
[16:33] Don't beat yourself up over it. Reset and go again.
[16:36] Point #9 Iron Man pace usually feels too easy.
[16:41] Now. A lot of athletes come to us and
[16:43] say this and they're saying we've given athletes guidance on
[16:47] how fast they'll swim relative to CSS, the kind of power
[16:50] they'll be riding out relative to their FTP, the pace they'll
[16:53] be likely running at on race day relative to their run paces.
[16:57] We've set out using the Jack Daniels run pace calculator.
[17:00] Almost always the push back is this feels really slow.
[17:04] We've done at this point over 1000 athletes through Ironman
[17:09] and 70.3 training plans. We know what levels work well.
[17:12] We know what's realistic for you to swim so you can bike well and
[17:15] what you can bike so you can run well.
[17:17] Of course it's possible to swim faster and bike faster or harder
[17:21] than that, but the chances are you won't then deliver the run
[17:24] that you're capable of. So in training we've got very
[17:28] specific training zones we'll give for swimming, for biking,
[17:30] for running. There's no guesswork in our
[17:32] training plans. It's all given to athletes as
[17:35] run at this pace, bike at this power, swim at this pace for
[17:38] whatever session we're giving them for.
[17:41] And the question is always surely this needs to be harder.
[17:44] The answer is it doesn't. As long as we're working at
[17:46] those specific intensities, Iron Man is going to reward you
[17:50] showing restraint far more than showing a gung ho attitude.
[17:55] It's going to be hard to get up some days to get the session
[17:58] done, so don't layer on the top of that trying to do it even
[18:02] harder. Point #10 use walk breaks as a
[18:06] planned strategy in your long runs.
[18:09] Now again, I get a lot of pushback from athletes on this.
[18:12] All of my long runs are over an hour in length.
[18:15] Will have a 9 minute run, one minute walk pattern to it.
[18:19] It's not because I don't think athletes could do the long run.
[18:23] It's not because I think an athlete is a beginner.
[18:25] It's because that one minute walk break trigger some kind of
[18:29] muscular reset in the athlete and honestly, if you can run for
[18:32] an hour today, you could do 2 hours on the same day as a nine
[18:36] one run walk at the same pace you were doing the run out for
[18:39] an hour the next day. You won't be tired and you won't
[18:41] be sore. It's like a magic bullet.
[18:44] Can't take any credit for this. I was given it by my coach years
[18:47] ago who got it from Jeff Galloway.
[18:49] It's a really wonderful running tool in order to bounce back
[18:53] from your long run so that you don't feel super sore and tired
[18:58] and fatigued for two or three days after the long run.
[19:00] There's a great quote here if you think walk breaks for
[19:02] beginners, you've never run three hours and then tried to
[19:05] train on the bike the next day. The smartest I'm on training is
[19:09] going to be the one that allows you to train day after day after
[19:13] day. And when we get to that point in
[19:14] your training plan where your long run is 3 hours long,
[19:17] believe me, you're going to be really thankful for walk run
[19:19] strategy. That means you don't feel overly
[19:22] sore and tired the next day. You're ready to bounce back from
[19:25] it point #11 use indoor training tools like Swift without letting
[19:32] them sabotage your week. So Swift roofie training peaks
[19:36] virtual through all fantastic tools for bike training indoors
[19:39] for both maintaining your your power levels, for giving you
[19:43] something to look at for entertainment purposes.
[19:45] The brilliant when they're used correctly.
[19:47] But if your Sunday long ride is done indoors because of the
[19:51] weather and that ride turns into a race every weekend, your
[19:55] training because someone else's egos at work rather than what
[19:58] you need to do, use those tools to ride at the power numbers you
[20:02] know that you need to ride at. OK, so all of our athletes are
[20:05] going to be given a very clear band of power to ride at.
[20:09] If you stick at the correct power for your iron manpower,
[20:11] it's going to give you all the benefits and the physiological
[20:14] changes and it's going to increase your fat burning
[20:16] adaption. It's going to make your resting
[20:19] heart rate drop. You're going to get aerobic
[20:20] fitness improvements if you ride really hard, if you get involved
[20:24] in a race, if you Sprint up hills.
[20:26] That fat burning thing is going to turn off and it takes a long
[20:30] time to turn back on 15/20/25 minutes even if it comes back at
[20:34] all. So you want to just be humming
[20:36] along with your fat burning its maximum level, so your body
[20:40] learns to become more efficient at burning fat and gradually
[20:42] gets more energy from fat every minute.
[20:45] If you insert spurts and sprints and power up hills, that's just
[20:51] going to be a trigger to your body to turn off the fat
[20:53] burning. So that's not what we want you
[20:55] to do. And that is the reason why we
[20:57] advise you not to race over long distances when you're doing your
[20:59] long ride. OK, Just stick to the long easy
[21:02] ride in the correct power zone. And finally, .12 about designing
[21:07] your perfect life. This is reiterating something
[21:10] I've said earlier on. Do less than you think you can.
[21:13] You should finish most weeks thinking I could have done more
[21:16] this week if I'd wanted to. And that's the magic, wanting to
[21:20] do more, but not taking the opportunity to do more.
[21:23] That's real discipline that's going to pay you back on Iron
[21:25] Man race day because you're constantly going to be working
[21:28] just under your training absorption threshold, pushing it
[21:33] a bit bigger from underneath every day.
[21:34] If you go the other side of it, it's going to squash that
[21:37] adaption down. So that's the way to think of
[21:39] it. The more you gently push this
[21:42] ceiling of training, if you like that, that the ability to absorb
[21:46] it, it'll gradually increase week on week, gradually under
[21:50] that. It's going to push it up.
[21:51] But if you go above it, it's going to squash it down and make
[21:54] you more and more tired. So you want to finish every
[21:56] week, feel like you feel you could have done more.
[21:59] And if you can do that, wonderful.
[22:01] You'll have had a great Iron Man build and I guarantee you'll
[22:05] have a really good Iron Man race week or 70.3 race.
[22:09] OK, I hope you've enjoyed today's episode.
[22:11] I'm going to be doing a series of these.
[22:12] I'm going to expand on all of the things I've talked about in
[22:14] the first episode about six months to your Iron Man.
[22:17] I hope this has given you the tools to go away and plan
[22:20] yourself out a repeatable week that you can do 22 out of 26
[22:25] weeks in the lead up to your Iron Man.
[22:26] It's tools to adapt it when things get really busy and the
[22:29] confidence to adapt it knowing that things aren't going to fall
[22:31] apart and knowing that you just leave a little bit of a gap
[22:35] there to perhaps be able to do a bit more if you wanted to.
[22:39] To wrap this episode up, here are some discount codes and
[22:41] deals for you. Over at
[22:43] precisionfuelandhydration.com, you can use the code Oxygen Fuel
[22:46] 25 for 15% of your first electrolyte order.
[22:50] And at teamoxygenaddict.com, I think we've got the most
[22:52] comprehensive triathlon coaching programme that's specifically
[22:55] designed for busy age groupers. If you've liked what you've
[22:58] heard today and you're looking for coaching for your IM -70.3,
[23:01] please get in touch. There's a link in the show notes
[23:03] to book a membership call with us and see if you'd be a good
[23:05] fit for joining the team. So remember, those links are in
[23:08] the show notes. You don't have to remember them
[23:10] until next week. Have a great safe training and
[23:13] racing week. I'm coach Rob Wilby and you've
[23:15] been listening to the Oxygen Addict Triathlon Podcast.

Shows are listed from Apple Podcasts' charts and directory, and Podcast Index where it is used. Every show and episode belongs to its publisher and plays from the publisher's own feed; this site hosts none of them.