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

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 27 May 2026, 25 min.

Audio: https://traffic.megaphone.fm/APO9096164714.mp3

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. In this episode, Coach Rob explains why the race simulation weekend is the single biggest factor that determines whether you get to race day confident or worried. It's the weekend that takes the fear out of the unknown, exposes the mistakes you'd otherwise only discover on race day, and gives you the data you need to fix them while there's still time. Rob walks through exactly how to structure the weekend's training, pacing targets, why this is a rehearsal and not a fitness test, and why athletes who skip it are often the ones most likely to have issues on race day. If you're doing your first IRONMAN or 70.3 this year, it's so, so importnat that you have the correct race simulation weekends scheduled at the optimal time. This episode will walk you through exactly how to build it into your final training block. * * * * * * * 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 use code OXYGEN26 at checkout to claim your 15% discount

## Transcript

[0:04] Hello, and welcome to the Oxygenaddict 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 26. Welcome to the show everybody.
[0:17] I'm your host coach Rob Wilby from Team Oxygenaddict Triathlon
[0:20] Coaching, and every week I bring you an episode of this podcast
[0:23] to help educate, motivate, and inspire you for your 70.3 and
[0:26] IRONMAN goals for this year. If you're doing your first
[0:29] IRONMAN of 70.3 this summer, you're in the right place.
[0:32] I put this podcast together to give as much free information
[0:36] away as I can to help people out.
[0:38] People did the same for me when I was starting out and and back
[0:41] then there were no professional triathlon coaches.
[0:44] All we could do was rely on the information of the people around
[0:48] us to talk to. Swim coaches, bike coaches, run
[0:50] coaches, try and pull as much information together as we can
[0:54] and hope that it all kind of shook out come race day.
[0:57] Nowadays, 25 odd years later, triathlon coaching has been a
[1:02] well studied science for 1/4 of a decade at this point and we
[1:06] can now give you some really good information that's going to
[1:09] help you get the most out of your limited training time.
[1:11] Not waste loads of hours training on sessions that aren't
[1:14] really going to make a big difference.
[1:16] Most importantly, help get you to the start line in a place
[1:19] where you're going to have a really great fun race day.
[1:22] Maybe even a really fast race day if that's where you've got
[1:24] your heart set on, but not have it ruin the rest of your life.
[1:28] On this week's episode I'm going to be talking about the race
[1:31] simulation weekend. I've had questions come in from
[1:34] this from athletes who are both coached by us and not coached by
[1:37] us, having heard me talk about it on the podcast before or
[1:41] talked about on our YouTube channel, asking exactly what
[1:45] advice I would give, how to do race simulation weekends, what
[1:48] to do, how far out from race day, what changes to make around
[1:51] various races. So I'm going to uncover all of
[1:54] that stuff in this episode today.
[1:56] And my aim is that by the end of this episode, you know exactly
[1:59] how and when to structure race simulation weekend or weekends
[2:02] for yourself. What information you want to be
[2:05] getting out of them, how we should feel afterwards, how you
[2:08] can evaluate whether they've gone well, and how you can take
[2:10] that learning forward into planning for how to best execute
[2:14] your 70.3 or Iron Man. Couple of quick things you could
[2:17] do to help us before we get started though.
[2:19] If you have not followed and liked this episode on Spotify or
[2:23] Apple Podcast, it would be a massive favour to me if you
[2:26] could do that. It'd be a really nice payback
[2:28] for putting the podcast out there.
[2:29] If you enjoy the episode, obviously, if you like and
[2:32] subscribe, it gives a sign to the algorithm that people like
[2:35] and enjoy this show and it will show the episode to more people
[2:38] who will like you. So people who've never heard of
[2:40] this show, who might get it suggested in their feed, we get
[2:43] new viewers helped. Our whole ecosystem can continue
[2:46] to grow and that supports me putting out this show for free.
[2:49] That's why I'd really be grateful if you could do that
[2:51] for us. I will continue to try and put
[2:53] this podcast out for free every week for as long as I'm able to.
[2:57] And it's people like you who like and share and subscribe,
[3:00] who helped support me being able to do that.
[3:03] Secondly, if you're looking for help training for your first
[3:06] IRONMAN on 70.3 or even to improve your second, third or
[3:09] fourth IRONMAN on 70.3, please feel free.
[3:12] Check out the coaching memberships I've got available
[3:14] over at teamoxygenaddict.com. I think I put together the most
[3:18] comprehensive triathlon coaching programme that's specifically
[3:21] designed for busy age groupers with jobs, with family lives,
[3:25] who don't have 30 or 40 hours a week put aside to train, who
[3:29] want to balance doing their 99 or 70.3 with their job, with
[3:33] their family, with their friends, with their partner.
[3:36] Not have it be something that destroys the lives.
[3:38] So if you're interested, there's a link in the show notes to book
[3:41] a membership call with me. We'll see if you're a good fit
[3:44] for joining the team. I'll explain to you how the
[3:46] coaching works. I'll show you training plans and
[3:48] training peaks. I'll show you our our Coach
[3:51] athlete communication app. Talk about the Zoom calls that
[3:53] we do, talk about the meal planners that we've got
[3:56] available, talk about strength conditioning, talk about swim
[3:59] analysis, all of that stuff that you're wondering how we do as a
[4:02] remote coach. I'll cover all of that for you.
[4:04] And if we've got space available at the time, I will make space
[4:08] available for you and the team if you're a good fit.
[4:10] So we'd love to chat to you if you're interested.
[4:13] There's just that linked book, a call in the show notes.
[4:15] I'll go direct to my calendar and we can have 30 minutes, 45
[4:19] minutes chatting and working out how we can best help you out.
[4:22] One quick thing, if you are going to book one of those
[4:23] calls, please make sure you're available at the time you've
[4:27] booked at, at a computer or at a desk.
[4:29] I don't want to talk to people as you're driving in the car.
[4:31] I don't want to try and squeeze this in as you do in the
[4:33] shopping. It's really important that we
[4:35] put the time aside that I can fully get an idea of the
[4:38] picture, the person that you are, and that I can show you,
[4:41] share my screen with you and show you all the various tools
[4:44] and, and help that we've got for you.
[4:46] All right, so let's jump into this week's episode then I'm
[4:50] going to be talking about race simulation weekends.
[4:52] I've set this up as a as a mix of real world questions and
[4:56] questions athletes have frequently asked in the past.
[4:59] So it's set out as if these were all athlete questions.
[5:01] I think it makes a nice flow to the episode.
[5:04] All right, so first up, do I actually need to do race
[5:07] simulation weekends to complete an Ironman successfully?
[5:11] Well, look, the answer is not necessarily.
[5:13] There's plenty of people who've finished Iron Man's before
[5:15] without doing formal race simulation weekends.
[5:17] But, and there's a big but, there's for busy age groups and
[5:20] especially for first timers, I think they're incredibly
[5:23] valuable because they reduce the uncertainty of whether you are
[5:27] going to finish your race or not.
[5:29] They reduce the uncertainty in your mind, give you a chance to
[5:32] practise everything and if you've done that in training,
[5:35] you know it's going to work on race day.
[5:38] If you do it in training and it doesn't work, you've still got
[5:41] time to make changes to help you cross that finish line.
[5:44] But if someone contacts me and they say look, I tried to do an
[5:47] Iron Man, they haven't done this in training and they didn't
[5:50] finish well, that's the first place we're going to start.
[5:53] So the good race simulation isn't really going to be about
[5:56] fitness, although that is a big by product.
[5:58] You will get a really nice boost to fitness after doing one.
[6:01] It's more about rehearsing the execution of the the race day
[6:06] broken down into chunks. So typically this will look like
[6:09] a long swim on either a Friday evening or a Saturday morning
[6:13] can be done in the pool or an open water, whichever you've got
[6:16] the option for. Then straight into a long ride
[6:20] followed by a run off the bike. So the long ride for our IRONMAN
[6:25] athletes is going to be IRONMAN distance 180 K for our 70.3
[6:29] athletes is going to be 56 miles or 90 kilometres.
[6:33] And then we go into a 45 minute run off the bike, straight away
[6:36] off the bike at goal intensity. So there we've covered a large
[6:41] part of our IRONMAN over Friday evening and most of Saturday.
[6:46] First thing Sunday we're going to do a long run.
[6:48] IRONMAN athletes are going to do 2 hours, 70.3 athletes are going
[6:52] to do an hour and 15 minutes. So we'll essentially have done
[6:56] all of or most of your goal race distance broken up across a
[7:00] weekend. Timing is quite important.
[7:02] We're going to try and do that run early on the Sunday so that
[7:05] we get that done and out of the way.
[7:07] And there we've got most of your IRONMAN done across what's
[7:09] essentially a 36 hour window at this point.
[7:12] OK, so that's the that's the headline figure of what we're
[7:16] going to have you doing. And it's a chance to practise
[7:19] everything you're going to do on race day.
[7:21] So the pacing is going to be as close to the pacing as you're
[7:24] going to do for race day. Wearing the same kit, using the
[7:27] same equipment, try and get that brick run off the bike as soon
[7:30] as possible after break. Practise of fuelling your
[7:33] nutrition, your electrolyte strategy, all of those things.
[7:36] That's what we need to do. The athletes who tend to have
[7:39] the best experience on race day, the ones who've done this at
[7:43] home already. OK, question two.
[7:45] What should the IRONMAN or 70.3 race simulation weekend actually
[7:50] include? I've just covered that in in
[7:52] that previous question. But something I'm going to
[7:54] stress here on top of the actual workouts themselves is let's try
[7:59] and have you have your race nutrition exactly as planned.
[8:03] Let's try and have you in your race kit as much as possible.
[8:07] Let's have you in the aero position as much as you possibly
[8:10] can on the equipment that you're going to use on race day.
[8:13] Let's have you try and practise a race day morning routine
[8:18] rehearsal as well. So what do I mean by that?
[8:20] I mean on race day morning, you're going to be getting up
[8:23] early, you're going to be eating food an hour and a half, two
[8:25] hours before race day. Let's have you do this for your
[8:28] race simulation weekend as well and it's your chance for
[8:31] equipment testing as well. What it's not is it is not a
[8:36] let's see how hard I can smash myself.
[8:38] That's going to be a mistake. The goal is to get to the end of
[8:41] the weekend feeling tired but knowing that you've done
[8:44] everything to the goal paces, powers, heart rates, that you've
[8:48] set out ahead of time. If you feel completely
[8:51] destroyed, that's a sign that you've probably paced it wrong.
[8:55] Now we're going to talk about this a little bit later on, but
[8:57] we're going to have most athletes do 2 race rehearsals,
[9:00] especially at the Ironman distance.
[9:02] The first one's the chance to make the mistakes, the second
[9:05] one is the one you're going to get absolutely right.
[9:08] OK, question 3. How hard should the bike be
[9:12] during a race rehearsal weekend? So as I've said, we've talked
[9:15] around the idea here of doing this at your goal race day
[9:19] effort for the IRONMAN distance. This is going to feel what one
[9:23] of my friends says, almost disappointingly easy early on.
[9:27] Most people get this wrong. They're all psyched up to the
[9:29] race day, race and weekend and they want to go out and push.
[9:34] If you've watched any of the professionals riding, they are
[9:37] not riding what looks like disappointingly easy.
[9:39] It's a different event for them. For the majority of you, you are
[9:42] going to be riding easy all day and most age groupers who get
[9:46] into trouble in the run on race day, it's because they've biked
[9:49] too hard early doors. So for IRONMAN distance, we're
[9:54] going to be talking here usually between 60 to 70% of your
[9:58] outdoor FTP, maybe a little bit higher for the very faster age
[10:02] group athletes who are at the podium end.
[10:04] So 60 to 70% of their outdoor FTP.
[10:07] For 70.3 athletes, we're going to be looking at 70 to 80% of FT
[10:14] or no 75 to 85% of FTP for our very strongest age group
[10:19] athletes who might be going to 90% of their FTP.
[10:23] And so the race simulation really is where you're going to
[10:25] prove to yourself that discipline pacing works.
[10:28] You're not going to prove how fit you are.
[10:29] You're not going to prove how hard you can go.
[10:31] You're going to be riding within yourself.
[10:34] Question 4. Should I do a full marathon
[10:37] paced run off the bike during a race simulation weekend?
[10:42] So the answer here is absolutely not.
[10:45] That's just going to create unnecessary recovery cost.
[10:48] What this is going to look like for our Ironman athletes.
[10:51] It's 45 minutes at your goal race day Ironman pace and that's
[10:55] going to be Jack Daniels E pace. You can look this up online.
[10:58] Jack Daniels pace calculator best case for almost all age
[11:02] groupers is the top end of Jack Daniels E pace.
[11:06] There are some guys at the very sharp end of the races who are
[11:09] running faster than that, but for the vast majority of
[11:12] athletes, that E pace run is your best case scenario.
[11:15] And it's not about how fit you are run wise.
[11:18] It's not about how hard you can push.
[11:19] In training the IRONMAN success is all about how well you're
[11:22] going to endure as you go into hour nine, hour 10, hour 11,
[11:26] hour 12 of the event. That's not about running hard,
[11:30] running fast, pushing tempo runs.
[11:32] OK, so the idea of the brick run off the bike here is checking
[11:36] pacing, checking your nutrition tolerance, making sure you can
[11:41] get the mental aspect right of starting a run feeling awful and
[11:45] knowing that your legs are going to come back within 55 minutes
[11:49] or so of starting that run. You're not going to gain any
[11:52] fitness by destroying yourself on a hard brick session or in an
[11:56] extremely long brick session, but you absolutely could
[11:59] compromise the next 7 to 10 days of training, so be really smart.
[12:03] The aim of this here is to protect tomorrow's training.
[12:07] Question 5 How close to race day should I do my race simulation?
[12:10] Weekends O For our IRONMAN athletes, I'm going to schedule
[12:14] a race simulation weekend 2 weekends before race day and
[12:18] usually 5 weeks before race day. If an athlete is racing a 70.3
[12:23] as part of their build up and it falls about 5 weeks out,
[12:26] sometimes we won't do that first race rehearsal weekend.
[12:30] We'll effectively be using the 70.3 as a way to practise all of
[12:34] the things we've talked about, although the the actual numbers
[12:36] will be different. You've got the chance to
[12:38] practise the pacing, the race day kit, etcetera, etcetera.
[12:42] But that race simulation weekend 2 weeks out, that's going to be
[12:45] the big one. It's close enough that you'll
[12:47] get a big fitness bump from doing it, but far enough away
[12:51] that in two weeks you can recover properly.
[12:53] You've got the full taper to recover.
[12:55] You'll be tired and you probably won't feel great, but you'll
[12:59] absorb all of that training during the two week taper and
[13:02] you'll recover from it. So two weeks before, that's
[13:06] where we do it for the IRONMAN 70.3 distance.
[13:09] Again, it's two weeks before race day we do it.
[13:11] I usually don't have them do at second race simulation weekend,
[13:16] then the 70.3 plans. Usually I just stick to the
[13:18] training and the build up to that.
[13:20] And the race simulation weekend is just two weeks out before
[13:23] race day. OK, at this point I'm going to
[13:25] take a quick break to say thank you to our sponsors Precision
[13:28] Fuel and hydration.com. They are the title sponsor of
[13:32] the IRONMAN 73 World Championships for the next three
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[13:43] hydration planning tool on their website to receive a
[13:46] personalised strategy for your next race.
[13:48] The planner basically helps you understand your own
[13:50] carbohydrate, electrolyte and fluid needs so you can get that
[13:54] right in training and then deliver it on race day.
[13:56] You can even book a free one to one video consultation with PF
[14:00] and HS athletes support team. I can't stress this enough.
[14:03] I think getting your carbohydrate, electrolyte and
[14:06] fluid intake correct is as important to your success on
[14:10] race day as getting the training writers.
[14:14] It's so, so important. If you get any one of those
[14:16] things, your ongoing race day, the chances are at best you're
[14:20] not going to have the race that you deserve and you've trained
[14:22] for. Worst, it might end up in ADNF.
[14:25] So you need to practise this in training and practising it
[14:28] involves getting to a start point where you understand what
[14:31] the right levels are for you. So get over to the PF&H website,
[14:34] that'll give you some great information about people like
[14:37] you doing races like you in conditions like you're going to
[14:39] face. You can then practise and refine
[14:43] your strategy and practise that every week so that, you know,
[14:46] come race day you're ready to go.
[14:47] If you decide to make a purchase, you can use the code
[14:50] Oxygen 26 for 15% of your first order.
[14:54] They've got fantastic electrolytes and different
[14:56] strengths that match how you sweat.
[14:58] They've got great carbohydrate tubes, they've got great gels.
[15:01] They've got the flow gel that allows you to get 360 grammes of
[15:04] carbs into one bike bottle and it's still a bit consistency
[15:07] that you can get it out of the bottle.
[15:09] That's really important. They've just got great solutions
[15:12] there for IRONMAN and 70.3 athletes.
[15:14] So get over there and check it out.
[15:16] OK, next question and this leads on nicely from our sponsors.
[15:20] Word there actually, should I practise race day nutrition
[15:23] exactly during my simulations? Yes, and it's probably the most
[15:28] important part of your race simulation weekend.
[15:31] You'll have practised in training, you'll have increased
[15:33] the amount of carbohydrate you can take in each week.
[15:36] If you've been following our kind of training methodology, we
[15:39] get athletes to start where they are, measure, monitor where
[15:43] they're taking in and their long ride, and then gradually
[15:45] increase that by 5 grammes per hour for each athlete.
[15:49] So the gut is trainable. You want to be working toward an
[15:53] area where you're taking ideally 1 gramme of carbohydrate per
[15:57] kilo body weight, or more if you are a 60K athlete, up towards
[16:03] what we seem to be a top limit of around 100 grammes.
[16:07] So somewhere between 60 to 100 grammes of carbs per hour is the
[16:11] window that most IRONMAN triathletes seem to fall into.
[16:15] You might find you can tolerate a higher number, You might find
[16:18] you tolerate a lower number, but it can be trained.
[16:21] Race day isn't the time to first try banging down 100 grammes of
[16:24] carbs in an hour. If you haven't done that in
[16:26] training, OK, you've got to practise this.
[16:30] And the harder you ride, the harder it becomes to absorb
[16:33] nutrition. So again, practise it in
[16:35] training and then on race simulation weekend you get a
[16:37] good feel for what you're going to be able to absorb at race day
[16:41] intensity come race day. It's another reason that pacing
[16:45] discipline matters so much. If you go really hard for half
[16:47] an hour on the bike, it's going to shut down your digestion and
[16:50] it's going to make it really hard to absorb carbohydrate.
[16:53] Question 7. Do race simulations matter more
[16:56] for first time IRONMAN athletes? I think the answer here is
[17:00] massively. I think if you're an experienced
[17:02] athlete who's done these events already, you already have a
[17:05] reference point in your brain for what race mornings going to
[17:09] feel like, how the pacing is going to feel like, what it's
[17:12] going to feel like when you have a low patch in terms of
[17:15] carbohydrate intake in your bloodstream and you're feeling
[17:18] like you're in a bad mood for a while.
[17:21] First timers don't know this and it's great to experience it all
[17:25] in training so you know to expect it on race day.
[17:28] And if I'm here sitting and tell you look, expect at some point
[17:31] you will feel awful. You'll be questioning your life
[17:33] choices. You'll be thinking to yourself
[17:35] that you hate this. You'd be thinking that you're
[17:37] not that bothered about finishing anyway.
[17:39] If I tell you that you're going to feel like that and that the
[17:41] answer is probably to slow down a bit and to eat some
[17:44] carbohydrate and you'll feel better in 10 minutes, it's much
[17:47] better for you to hear that from me and to experience it in a
[17:50] race SIM weekend than quit on race day.
[17:53] Quite frankly, these racings are going to really help reduce the
[17:56] fear because the unknown is going to become familiar, and
[17:59] that's massively powerful psychologically.
[18:02] Question 8. Should race simulation weekends
[18:06] include open water swimming? Now it's really tempting to say
[18:10] yes, absolutely, but the reality is it's super hard to get to an
[18:14] open water venue that's safe and that's managed to do it early on
[18:17] a Saturday morning and then have the logistics ready to get on
[18:20] your bike and then to go and do your brick run.
[18:23] So if you can do it, great, no problem.
[18:25] But if you can't do it, it's absolutely fine to do you swim
[18:30] in the pool, You'll have done plenty of open water swimming in
[18:32] the lead up to your event anyway, right?
[18:34] You'll have done plenty of open water swims.
[18:37] So not doing it in your racing weekend I don't think is the end
[18:40] of the world. But if you can find a way to
[18:43] schedule in. If your open water venue is open
[18:46] Friday evening, if your open water venue is open early
[18:49] Saturday morning, fantastic. Get yourself in as much as you
[18:52] can. I think it's particularly
[18:54] valuable if the athlete is nervous in open water, if you
[18:57] haven't raced much before, if you're struggling with open
[19:00] water anxiety. These are all good reasons to
[19:03] try and include an open water section into racing weekend.
[19:07] But don't compromise the whole weekend just to try and force
[19:11] the open water. And if you've got to drive a
[19:13] couple of hours each way to an open water venue then it's a no.
[19:16] Just do the swim in the pool. Most race day challenges are to
[19:20] do with the bike execution because that's where most
[19:24] Ironman races usually unravel. It's bad pacing, that's the main
[19:27] part of what we're trying to focus on here and being a bit
[19:30] pre fatigued from the swim great, but it's practising.
[19:33] The bike execution is the most important bit because over
[19:37] biking will destroy many more races than poor swimming will
[19:41] do. And question 9, what's the
[19:44] biggest mistake that athletes make during the race simulation
[19:48] weekends? Honestly, I think the reality
[19:51] here is it's athletes who are trying to turn them into a
[19:53] fitness test instead of a rehearsal.
[19:57] It's when I see athletes riding too hard, extending the the
[20:01] brick run unnecessarily, running too hard.
[20:05] Not getting the nutrition right, skipping the right recovery and
[20:09] then needing much more time off afterwards.
[20:12] It's usually to do with ego. So what I would say to you is
[20:15] the rehearsal word here or the simulation word here is really
[20:19] important. It's not about race, it's about
[20:23] the rehearsal part of it. It's about learning to do the
[20:27] things that the intensity that are correct because come race
[20:29] day, you shouldn't feel like you're racing until the last
[20:32] hour of your event, either 70.3 or Iron Man.
[20:36] You want to put yourself in a position where you can push
[20:38] yourself hard to go hard in the last hour, not in the first
[20:42] hour, the second hour, the third hour.
[20:44] So let's practise this. Let's get the pacing right in
[20:48] training. Use it as an opportunity to
[20:50] train the right kit, to train in the bike position, to train your
[20:54] nutrition. Do all these things we've talked
[20:55] about. Let's not defeat the purpose of
[20:58] the race simulation weekend. It should end up with you
[21:00] feeling really confident, not buried.
[21:04] That's the most important part of all of this.
[21:07] So the idea of setting yourself up essentially for your own
[21:11] Private 70.3 or Iron Man, going out and delivering it, and then
[21:14] knowing two weeks before race day, I've done all of this.
[21:17] Now all I need to do is recover, taper really well, get myself to
[21:22] race day fit and healthy or healthy because you're already
[21:25] fit. Everything else is going to fall
[21:27] into place from there. So I'm going to leave you with
[21:30] this last idea before you go off to do your race simulation
[21:33] weekend. There's no such thing as a good
[21:36] bike or a fast bike leg followed by a poor run.
[21:39] If you've had a poor run, the culprit?
[21:43] I would say almost always, but I mean always, it's always biking.
[21:47] If you end up with an upset stomach sometimes, I'm going to
[21:51] say again, almost always it's down to biking too hard and you
[21:56] got shutting down and not being able to absorb the nutrition
[22:00] you're trying to get in. A very small amount of the time
[22:02] an upset stomach on race day is going to be because of something
[22:05] in the open water that you've been unfortunate enough to to
[22:08] swallow. But almost always if a run falls
[22:12] apart or nutrition falls apart, it's directly because of
[22:16] decisions that the athlete themselves have made and it's
[22:19] avoidable. And the way you're going to
[22:21] avoid it is by practising it and training.
[22:24] Be really clear about what your numbers are.
[22:26] Go out and practise them in training.
[22:28] All right, so I wish you well, I wish you luck.
[22:30] Get yourself out there, practise everything that you've done.
[22:33] Don't need to turn yourself inside out.
[22:35] You just need to get out and practise what you've done and
[22:37] then you'll know come race day, you are as prepared as it's
[22:41] possible to be. OK.
[22:42] So I hope you've enjoyed this episode.
[22:44] Just to wrap this up, here are some discount coats and deals
[22:47] for you at precisionfuelandhydration.com.
[22:49] You can use the code Oxygen 26 for 15% off your first
[22:53] electrolyte order from the guys who are now the official title
[22:56] sponsor of the World 70.3 Championships.
[22:59] And if you've liked what you've endured, if you've liked what
[23:02] you've heard today and it's been useful, please like and
[23:05] subscribe on the podcast player of your choice.
[23:08] But if you've been left thinking, do you know what I've
[23:11] been thinking about getting coaching for ages?
[23:13] I like what this guy's saying. Or if you've suddenly realised
[23:17] that you need coaching then please get in touch.
[23:21] There's a link in the show notes.
[23:23] Especially at this time of year as I record of may time.
[23:26] Usually the athletes I work with, I work with for either a
[23:29] six months or 12 month block, but I have a small number of
[23:33] slots open up during the season for athletes whose seasons have
[23:36] ended or have had the races. If you just want to work with us
[23:39] for two or three months ahead of your race and you need a bit of
[23:41] a Polish in the final 12 weeks, if we've got capacity at the
[23:45] time during the summer months, happy to do that and open up a
[23:48] slot for people like that. So if that sounds like you,
[23:50] please get in touch. Like I said, I think we've got
[23:53] the most comprehensive triathlon coaching that's specifically
[23:56] built for busy age groups with jobs and families.
[23:59] So if you want to book a call, we can have a Zoom call for half
[24:03] an hour, 45 minutes and I'll show you training plans and
[24:05] training peaks. I'll show you our athletes
[24:07] support at the Zoom calls, how we do meal planning, how we do
[24:11] strength conditioning, how we do yoga, all of that stuff and
[24:15] leave you feeling super confident that we've got a
[24:18] solution to the problem that you're currently facing.
[24:21] So yeah, if that's you, I'll look forward to hearing from you
[24:23] soon. All right, so remember, there's
[24:25] links down in the show notes so you don't have to remember them
[24:28] until next week. Have a safe training and racing
[24:31] week. I'm coach Rob Wilby, and you've
[24:33] been listening to the Oxygenaddict Triathlon Podcast.

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