# Fuelling & Hydration Mistakes That Ruin Ironman Performances | Ep 543

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 11 Jun 2025, 22 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/103087865/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-4-23%2F9a4baa18-e9e7-f85d-4a9d-df012d99a0c1.m4a

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob delves into 10 common fueling and hydration mistakes that commonly sabotage Ironman performances, and provides advice to avoid them. Including: The importance of correct carbohydrate intake... How to gradually increase carb consumption without stomach issues... Pre-ride nutrition strategies... Adjusting hydration plans for various conditions... The necessity of practicing race-day nutrition strategies during training... Avoiding using new products on race day... ...and much, much more * * * * * * * * 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. Book an application call to see 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.
[0:06] We're brought to you every week by our sponsors, Precision Fuel
[0:09] and hydration.com. You can get 15% off your first
[0:12] order with the code Oxygen Fuel 25.
[0:15] Welcome to the show everybody. I'm your host coach Rob Wilby
[0:18] from Team Oxygen Addict Triathlon Coaching, and every
[0:21] week we bring you an episode of this podcast to help educate,
[0:24] motivate and inspire you. On this week's episode, I'm
[0:27] going to be talking about 10 fuelling and hydration mistakes
[0:30] that could ruin your Iron Man and most importantly, what you
[0:33] can do to fix them and avoid them.
[0:35] Before we get started though, there's two quick things that
[0:37] you could do to help us. Please, if you like and enjoy
[0:40] this episode, please follow us on Spotify or Apple Podcasts.
[0:44] The more followers we have on there, the more the show gets
[0:46] shown to new, new people, the more that helps the growth of
[0:49] the show. And that means I can continue
[0:50] bringing you this show for free. And secondly, if you're looking
[0:53] for help training for your first time on a 70.3, check out the
[0:57] coaching memberships we've got over at teamoxygenaddict.com.
[1:00] I think we've got the most comprehensive triathlon coaching
[1:03] programme specifically designed for busy age groupers.
[1:06] If you're interested, there's a link in the show notes to book a
[1:09] membership call with us and see if you'd be a good fit for
[1:11] joining the team. Right, let's get started on
[1:15] these mistakes, what you can do to fix them.
[1:18] Not taking enough carbs on long rides.
[1:21] So for people who are relatively new to the sport and even
[1:24] actually, to be honest, people who've been in the sport for a
[1:27] while, we're only recently becoming aware of just how
[1:30] important getting the right amount of carbohydrate into your
[1:32] body is and how increasing the amount of carbohydrate that you
[1:36] can safely take and absorb can improve your race day
[1:40] performance. Now, the advice I've always
[1:42] given our athletes is shoot for one gramme of carbohydrate per
[1:47] hour per kilo of body weight. So if you weigh 60 kilos, you're
[1:51] looking for 60 grammes an hour. If you weigh 90 kilos, you're
[1:54] looking for 90 grammes an hour. It's looking like with more
[1:57] research that's coming out recently that body weight
[2:00] actually plays less role in this than we thought, and even that
[2:04] smaller athletes might have more to gain by having relatively
[2:07] large amounts of carbohydrate. So all the information coming
[2:11] back from precision fuel and hydration studies that they've
[2:13] been doing, some of their top end pros and age groupers are
[2:18] doing something like 110 grammes an hour of carbs plus when
[2:22] they're on the bike. Now that's a very, very high
[2:25] number. And if you try and jump straight
[2:27] in at that, you're going to probably find you have some kind
[2:31] of GI distress. So don't go right in for the
[2:33] very top number. What I'd advise doing is firstly
[2:36] just monitor on your next long ride how many grammes of carbs
[2:39] you've taken. When you get back, make a note
[2:41] of all the things that you've eaten and drunk.
[2:43] Top that up and work out how many grammes of carbs that
[2:45] represents. And then let's gradually across
[2:49] time increase the amount that you're taking and see how you
[2:52] feel. My guidelines here is that we
[2:56] try and increase by 5 grammes a week and we try and increase to
[2:59] the point where we find a level that you can comfortably
[3:02] tolerate, but that's positively affecting the the performance
[3:07] that you have on the bike. I'm going to talk a little bit
[3:09] later on about what to do on the run.
[3:11] I'm going to talk a little bit about gut training as well.
[3:13] But the first part of this is be aware that most people don't
[3:17] take on enough carbs and be aware that you can train the
[3:20] amount of carbs that your body can absorb.
[3:22] But it is going to be a process of training that during your
[3:25] training weeks, so that come race day, not only do you have
[3:30] confidence in what you're going to do, but you've trained your
[3:32] body to be able to absorb more failing to treat for higher carb
[3:37] intakes. Now this is our our second point
[3:39] here and it's directly related to the first one.
[3:42] Whatever your starting point is that studies have shown that
[3:47] most bodies are trainable to a lesser or greater degree.
[3:51] And so the advice we give to our athletes is to try and increase
[3:55] the amount of carbohydrate that you take by 5 grammes of carbs
[3:59] per hour every hour that you're out.
[4:01] So let's say you started after your first ride, you did the
[4:03] check in and you worked out you were taking 40 grammes an hour.
[4:06] The next week on your long ride, try 45 grammes, then 50 grammes,
[4:10] then 55 grammes. You're going to get to the point
[4:13] where across time you feel as though you've got to about the
[4:16] right amount for you. Now a lot of our athletes are
[4:19] finding that somewhere in the 80 to 90 grammes an hour range is
[4:24] about as much as they can tolerate.
[4:26] My feel on this is that very top forming age groupers and pros
[4:30] might be able to absorb more and it's one of those function fits,
[4:34] purpose things. The fact they can absorb more
[4:37] means that they are one of the people that's performing more
[4:40] highly. Now.
[4:42] It's something you're going to have to try for yourself, but
[4:45] just bear that in mind. I think that first idea of the
[4:47] idea of 1 gramme per kilo of body weight, that's, that's the
[4:51] kind of first port of call that you're shooting for.
[4:53] And then if you can add even more in across time, essentially
[4:57] the more energy in the form of carbs you're providing your body
[5:00] during training and during racing, the more energy it's got
[5:03] to draw on. And most most importantly, I
[5:07] think for Ironman athletes, the more you can take on during the
[5:11] bike, the more of your your stored muscle carbs are going to
[5:16] be saved for the marathon when it's going to be a bit harder to
[5:19] take carbs on board during the marathon.
[5:21] So the more you can get the fuelling in during the ride, the
[5:25] better. And the more you can train that
[5:28] during training across several weeks, the better.
[5:31] Now with our athletes we coach, we've actually got a quite
[5:34] rigorous system we use for this. We've got a spreadsheet we give
[5:37] to athletes. We get them to track exactly
[5:39] what they've done on a long ride, break it down into how
[5:42] many grammes per hour that's been, and then make the target
[5:46] for the next week of five grammes per hour more and track
[5:49] that across time. And our athletes have shown they
[5:51] can go from, you know, 40 grammes to 80 grammes an hour
[5:55] across a sort of eight week period.
[5:58] But the key to this is you don't know what you're doing until you
[6:01] track what you're doing. You don't know what your natural
[6:03] intake level is until you track it.
[6:05] Some of you might be finding going out and you're doing a
[6:08] three hour long ride on barely anything at all and hardly
[6:11] having any grammes of carbs. So there is a big level of
[6:14] performance improvement you can get just by having more carbs.
[6:18] And also you'll find you recover from the rides much more quickly
[6:21] if you're fuelling them really well as well.
[6:24] Choosing the wrong calorie sources during training.
[6:28] Now, what I mean by this is I've talked about grammes of carbs.
[6:32] We've moved away from talking about the calories an athlete
[6:35] takes in to talking about the grammes of carbs an athlete
[6:38] takes in. And the reason for that is that
[6:40] most real foods that you have also have calorie contributions
[6:44] from fat and from protein. And while they're contributing
[6:47] calories, they're not contributing calories in a way
[6:50] that's going to be directly helpful for you in terms of
[6:53] fuelling your ride. So it might be if you buy a
[6:55] great one. Here is a Cliff Bar.
[6:58] If you've got a 60 gramme Cliff bar, only 40 grammes of of
[7:02] carbs, the rest of it from fat and from protein.
[7:04] That's not a bad thing, but it means you have to keep a track
[7:07] of how many grammes of those carbs you've taken in rather
[7:11] than the calorie source itself. Everybody's already got plenty
[7:14] of fat stored. To get the fat that you need for
[7:17] training. You don't need to be taking in
[7:19] protein during training, right? Your body's simply not going to
[7:22] use it as part of the training process.
[7:25] Any protein that you need you can have in your meals, your
[7:27] normal meals outside of sort of racing and training nutrition.
[7:32] So that'll provide the building blocks for rebuilding muscles,
[7:35] but you don't need that. You're in training.
[7:36] And crucially, if you can reduce the amount of fat and protein
[7:40] you're having in those foods and replace it with foods that are
[7:43] really high just in carbs, then that means you're going to be
[7:46] able to get more carbs into your body more easily every hour,
[7:50] neglecting pre ride carbohydrate intake.
[7:54] So a really big one for me here is don't go out fasted, don't
[7:59] consciously decide you're going to go out and train without
[8:02] having any, any food beforehand. Don't decide you're going to try
[8:06] and be fuel limited, be calorie limited, try and use training to
[8:10] lose weight. That's not what the Iron Man
[8:12] long ride is about. What we want you doing here is
[8:15] having a breakfast that's high in carbohydrate and, and the
[8:18] guidance from the PFH website here is 1 to 4 grammes of
[8:21] carbohydrate per kilo of body weight in the couple of hours
[8:24] before you go out. So toast, porridge, things like
[8:28] that, that high in carbs, that's going to be providing carbs for
[8:31] you to use during the ride in training.
[8:34] And it's going to be getting your body used to processing
[8:36] carbohydrate while you're training.
[8:38] So I'm a big fan of having a high carbohydrate breakfast just
[8:42] before you go out or a high carbohydrate meal just before
[8:45] you go out to do your ride. Don't go with faster training.
[8:49] The idea of, you know, training your body to burn fat, that's
[8:53] not what you're trying to do here.
[8:55] Your body is absolutely fine at using fat as a fuel, and it's
[8:58] not going to be any better at it if you go out without having
[9:01] anything to eat beforehand. Your race day success is going
[9:05] to be about having trained your body to absorb and process
[9:09] carbohydrate while you're exercising.
[9:12] That's the key here. And lastly, drinking only to
[9:15] thirst instead of having a plan. It's very, very important that
[9:19] we listen to our thirst when we're out there.
[9:22] And if it's a very hot day and we're really thirsty and we've
[9:24] got a hydration plan, it's absolutely fine and important in
[9:28] fact, to drink more than you've planned to.
[9:31] But start by having a plan. And it's a great point to go
[9:34] over to the Precision Fuel and Hydration website.
[9:37] You can take that online sweat test there and it'll give you a
[9:40] really good lead for a baseline amount of fluid that you need
[9:45] for your event, for your sort of temperature that you tend to
[9:49] train in. You've got a baseline idea
[9:51] there. And usually they say it's in the
[9:53] range 500 to 750 millilitres of fluid per hour, more if it's
[9:58] hot. If it's really hot, you might
[10:00] find that you need up to 1500 millilitres of fluid per hour.
[10:04] And all of this needs to be balanced with the correct
[10:06] concentration of electrolytes to suit you.
[10:08] But the key here is having a plan to start with, making sure
[10:13] that you train with that plan and stick to that plan.
[10:16] And then if you go out and train on days when it's really hot and
[10:19] you recognise that you're more thirsty and you need more, you
[10:22] can start to get an idea for how much fluid you're going to need
[10:25] on a particularly hot day. Because everybody's different.
[10:29] There are some people who are extremely heavy sweaters in
[10:32] terms of volume. Some people are not very heavy
[10:34] sweaters in terms of volume. So we need to work out what
[10:37] works for you and then crucially, how you need to make
[10:40] adaptations to that based on whether it's really hot or not
[10:43] on the day of your event. Now this is a great spot for
[10:47] shout out for our sponsors, Precision Fuel and Hydration.
[10:49] I've already mentioned you can go to their website and use
[10:52] their free fuel and hydration planning tool and it'll give you
[10:55] a personalised strategy for your next race.
[10:57] It'll help you understand your own carbohydrate, your
[11:00] electrolyte and your fluid needs and you can then build out the
[11:03] start of a strategy that's going to work for you.
[11:06] You free one to one video consultation with PF and HS
[11:09] athlete support team. You can have a chat with them
[11:11] and that'll help you build out a strategy that's really going to
[11:14] work for you. And remember, if you make an
[11:16] order, use the code Oxygen Fuel 25.
[11:19] I love this company. I think they've got the best
[11:21] solution there for electrolytes and certainly for fuelling and
[11:24] electrolytes and hydration advice for athletes.
[11:27] I really love them as people to the show for over a decade.
[11:30] I'm a massive fan of the PF and H gels and chews.
[11:34] In terms of getting carbohydrate in, they're clearly labelled
[11:36] with a number of grammes of carbs per serving of each of the
[11:40] ones that you have, and they've even got the flow gel.
[11:43] That means you can carry with you 300 grammes of carbohydrate
[11:47] in the form of a gel in a water bottle on your bike that's easy
[11:50] to drink. It's a perfect solution for
[11:52] Ironman race day, applying the same carb strategy for both the
[11:56] bike and the run on race day. So your carbohydrate needs are
[12:00] going to differ between cycling and running and it's largely
[12:03] down to how much your body can absorb on the run relative to
[12:07] how much it can absorb on the bike.
[12:09] Running is harder on the body than the bike is and so you're
[12:11] going to be absorbing less carbohydrate.
[12:14] So we typically advise you to look to be absorbing about 2/3
[12:19] of the amount of carbohydrate on the run as you were on the bike.
[12:22] So we'll we talked previously about trying to get your
[12:25] carbohydrate intake on the bike up to between 60 to 90 grammes
[12:30] an hour. Typically on the run we're
[12:32] looking for between 40 to 60 grammes an hour of carbohydrate.
[12:36] And so the reason this is important is if you take on too
[12:40] much carbohydrate too early in the run, what you'll find is it
[12:44] simply absorbed. There isn't enough blood flow
[12:46] going to the stomach and it's going to sit there and it's
[12:49] going to build up in your stomach and eventually you're
[12:51] going to find you need to get rid of it either because you
[12:53] feel really sick or because you've got to go to the porta
[12:56] potty. So the key here is practising
[12:58] and training and making sure you know what a reasonable amount is
[13:01] for you to be taking in and also crucially, what products you can
[13:05] absorb during the run, but making sure you adapt your
[13:08] strategy so it's slightly less about 2/3 of that amount of
[13:12] calories from grammes of carbohydrate on the run then
[13:15] you've trained to take in on the bike.
[13:18] If you haven't already followed our previous video about how to
[13:21] train your gut intake and we'll put a link in the show notes to
[13:24] that video for you so you can go and check that one out.
[13:27] Experimenting with new nutrition products on race day.
[13:32] Race day isn't the time for you to try new fuelling products.
[13:35] Now here, real horror stories from athletes every year who've
[13:38] gone to their Iron Man, they've been to the Expo, they've been
[13:42] dazzled by the the new fuelling things that have been available,
[13:46] the different gels, the different shoes, the different
[13:48] bars, the new companies that they've just come across.
[13:51] They bought a bunch of stuff at the Expo because they're excited
[13:53] and they decide they're going to try and use it on race day.
[13:56] It's absolutely crucial that even if you bought new stuff at
[13:59] the Expo, you don't use it on race day if you haven't used it
[14:02] in. You should get to race day with
[14:04] a really clear strategy about what you're going to be taking
[14:08] in and knowing that it works for you.
[14:10] Now that means ahead of time checking out who are the
[14:13] fuelling and nutrition, nutrition and hydration
[14:15] suppliers to the race you're going to do and either train
[14:20] with those products in training so you know that they work for
[14:23] you, train with them and find out they don't work for you and
[14:26] then avoid them. Or make sure you've got a
[14:29] strategy to carry with you everything that you need on the
[14:32] bike and on the run so you don't have to rely on anything that
[14:35] the organisers are going to give you.
[14:37] I think a great strategy is to train with things that you know
[14:40] are going to be available on the course.
[14:42] Even if you've got your own products to take with you, if
[14:44] you've tried the products that are going to be given out to aid
[14:46] stations, you then can use those as a fall back or more
[14:50] importantly, you know not to use them as a fall back.
[14:53] If for example, you've lost the the nutrition or the drinks or
[14:57] the things that you've brought with you in an accident on race
[15:00] day, your bottles popped out the bottle cage.
[15:02] If you know you can use them, that's great.
[15:04] But also if you know you can't use them, do that really, really
[15:07] important that you don't do anything new on race day because
[15:11] the fuelling aspect of this is so important.
[15:14] If you end up with a bad stomach, that's really going to
[15:16] derail your day over using caffeine on race day.
[15:21] Now this is another one that seems to only pop up on race
[15:24] day. If you're not already training
[15:26] and using caffeinated gels in training and you haven't
[15:29] practised with them, do not try them on race day for the first
[15:33] time. And if you are thinking that you
[15:35] want to experiment with them, if you think you might get a very
[15:37] small boost to your performance, experiment with this in training
[15:41] first. Now there's evidence that the
[15:43] timing and dosage of them can be helpful.
[15:45] It can give you a mental focus, it can make you feel great.
[15:49] But the timing and the dosage are really crucial.
[15:52] Now about 100 milligrammes of caffeine seems to be about the
[15:56] dose that's recommended for most sized adults.
[15:59] So typically if you go to the the PF and H website, they do a
[16:03] caffeinated gel with 100 milligrammes of caffeine in.
[16:06] So try one of those in training. CA.
[16:09] What effect it has? B, do you like it?
[16:11] C Do you feel good? If those things work for you in
[16:15] training, then great. But remember, they also come
[16:19] with a slight risk as well. There's the risk of GI distress
[16:22] and there's the risk that it might be even more difficult to
[16:25] do that in training. So I mean, on race day, it might
[16:29] be even more difficult to have that on race day.
[16:31] So make sure you've tried these in training.
[16:33] If you're going to use them on race day, make sure you know
[16:36] what the effect is going to be. And crucially, I think here, the
[16:38] caffeine is only going to make a very small difference to how you
[16:42] feel and erform O it's only going to be useful if you're at
[16:45] the very top end of your erformance level already.
[16:48] I would say you're much better off practising for 12 weeks,
[16:52] your personal hydration and nutrition strategy, getting that
[16:55] right and making sure that you can deliver that on race day.
[16:58] Then you are trying to throw something extra in like caffeine
[17:02] on race day to see if it helps you.
[17:04] And I know that you'll see on YouTube athletes who are
[17:06] sponsored by caffeinated drinks companies.
[17:08] I know you'll see them always opening a can of caffeinated
[17:12] drink. I've got to tell you, I know a
[17:14] few of these people in real life and, and I've got to say that I
[17:18] think if they weren't being paid by the company, they wouldn't be
[17:20] opening those particular brands of drink to be putting them into
[17:23] there, to be putting them into the drinks bottle.
[17:26] So it's going to make a very small performance difference,
[17:29] but crucially, it might have a negative on you.
[17:32] So if you're going to try this for race day, making sure you've
[17:35] already tried it in training is absolutely crucial.
[17:38] Not adjusting hydration for the hotter conditions you might face
[17:42] on race day. So in really hot conditions,
[17:46] your sweat rate is going to increase and that's going to
[17:48] mean you've got a greater fluid replacement need and you're
[17:51] going to have greater sodium losses.
[17:53] Doesn't need you, doesn't mean you necessarily need to take in
[17:57] more concentrated sodium. You just need to take in more
[18:00] fluid of the right concentration for you.
[18:03] So if you go to the PFNH website, you can take their
[18:06] online sweat test that'll give you a really good guide for the
[18:08] the milligrammes of sodium you need in your bottles.
[18:12] That's not going to change depending on temperature.
[18:15] But if you find you're a very heavy or a very salty sweater,
[18:18] it might be worth going and having an in person sweat test
[18:21] and then knowing exactly how many milligrammes of sodium that
[18:24] you lose. Most people lose in realm of 800
[18:28] to 900 milligrammes per litre. Some people like myself, I lose
[18:33] over 1600 milligrammes A litre. So if I don't take care of
[18:36] replacing it, I'm in a massive sodium deficit, struggle with
[18:39] cramp and really struggle with hyper in the tremor at the end
[18:42] of sort of really hot races. So if you race on a really hot
[18:46] day and it's much hotter than the conditions you've been
[18:48] training in, you are going to have to have higher fluid
[18:52] intake. So practise this in training,
[18:55] make notes in training. If you know that you usually
[18:57] drink 500 milligrammes an hour, but on a hot day, 750 or even
[19:01] 1000 millilitres, you know that on race day if it's really hot,
[19:05] you have to adjust your hydration strategy to know that
[19:08] you're going to need the extra volume.
[19:10] If it's really hot on race day, you might need a solution for
[19:13] carrying with you extra electrolytes to mix into the
[19:16] drinks that are being given out at the A stations.
[19:19] So you're taking care of your own sodium needs.
[19:22] So it's really, really important firstly that you've got the
[19:24] plan, that you understand how to adapt your plan and you've got
[19:28] the confidence to do that on race day.
[19:29] So it isn't a worry that you're trying to think on the fly, you
[19:33] know exactly what to do if it's particularly hot on race day and
[19:37] taking too many solids on during the marathon.
[19:40] So we know that we've got to have carbohydrates still on the
[19:44] run. But what we found with most
[19:46] athletes is solids in the forms of bars, solids in the forms of
[19:51] chews. Much harder to digest when
[19:53] you're running than taking something that's more fluid.
[19:56] So gels are easier to digest than the solids are.
[19:59] Liquids are even more easy to digest and greatly reduce the
[20:04] amount of stomach distress and the chance of getting stitches
[20:07] if you can have more fluids. So it's worth thinking about
[20:11] this ahead of time. Most people in training can get
[20:14] through their longest long runs. Without really needing much by
[20:18] way of any kind of hydration. And it's really common for
[20:21] athletes to say to me, look, I did a 2 1/2 hour run, didn't
[20:24] take any fluids with me. I was really thirsty in the last
[20:27] half an hour. But when I got back, I drank a
[20:29] couple of big glasses of water and I felt OK, like that's not
[20:33] going to be good enough to prepare for race day.
[20:35] You have to prepare to race by doing the same thing in
[20:39] training. So you need to find a way that
[20:41] you can have fluid intake every 10 minutes on the run, just like
[20:45] you will on race day. You're probably going to be
[20:47] starting your marathon dehydrated already because
[20:49] you've already going to be exercising for, you know, 678910
[20:53] hours by that point. So you need to practise running
[20:57] and drinking fluid and running with the sensation of a stomach
[21:01] full of fluid so that you used to it for race day.
[21:04] And this becomes more important the longer that you're going to
[21:08] be out there for, and also more important the more focused on a
[21:12] good performance or a fast performance you are.
[21:15] Most athletes who want to go fast are very in tune with the
[21:17] body. But on race day, they find that
[21:20] they've never experienced the sensation of running and having
[21:23] drunk a big glass of water or big a big glass of fluid every
[21:27] 10 minutes like they're going to need to on race day.
[21:30] So you have to prepare to that feeling in training.
[21:33] To wrap up this podcast, here are some discount codes and
[21:36] deals for you. Over at Precision Fuel and
[21:38] hydration.com, you can use the code Oxygen Fuel 25 for 15% off
[21:42] your first electrolyte order. And at teamoxygenaddict.com, I
[21:46] think we've got the most comprehensive triathlon coaching
[21:49] programme specifically designed for busy age groupers.
[21:52] If you're looking for coaching Friarman or 70.3 Triathlon this
[21:55] year, please get in touch. There's a link in the show notes
[21:58] to book a membership call with us and see if you'd be a good
[22:00] fit for joining the team. So remember, there's links in
[22:03] the show notes. You don't have to remember them.
[22:05] And until next week, have a great safe training and racing
[22:08] week. I'm coach Rob Wilby and you've
[22:10] been listening to the Oxygen Addict Triathlon Podcast.

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