# Your IRONMAN Training Questions Answered | Ep 523

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 15 Jan 2025, 22 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/97060154/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-0-14%2Fa2e87b1e-5174-41a4-c864-af5a62b277ff.m4a

In this episode of the Oxygen Triathlon Podcast Coach Rob answers some of the many listener questions we've received over the past few weeks. Topics include: The tri bike vs road bike debate... The importance of entering otehr events pre-Ironman... The value of FTP tests... How to manage training during a skiing holiday... Zwift equipment challenges... Overcoming common swimming issues. * * * * * * * * 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 12 months 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 the code OXYGENADDICT2025 at precisionfuelandhydration.com, or click this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:02] Hello, and welcome to the Oxygen Addict Triathlon podcast.
[0:05] We're brought to you every week by our sponsors, Precision Fuel
[0:08] and hydration.com. You can get 15% off your first
[0:11] order of electrolytes and carbohydrate fuel with the code
[0:13] Oxygen Addict 2025 at precisionfuelandhydration.com.
[0:19] That's a new code note, Oxygen Addict 2025, all one word with
[0:24] the numbers 2O25 at the end. Welcome to the show everybody.
[0:28] I'm your host coach Rob Wilby, and every week will bring you an
[0:31] episode of this podcast to help motivate and inspire you for
[0:33] your triathlon, swim, bike run adventures this year.
[0:37] On this week's episode, I've got a whole bunch of questions that
[0:40] have been sent through to me, some by listeners, some by
[0:43] viewers on YouTube, some by our athletes.
[0:46] And I want to answer these questions because there's loads
[0:48] of ones that come up so frequently.
[0:50] I really believe they'll help you, the listener out.
[0:53] So 2 quick things you can do to help us before we get started
[0:56] today. Please, if you wouldn't mind, if
[0:58] you haven't already, if you could like this episode, if you
[1:01] enjoy it, follow us on Spotify or Apple Podcasts, like and
[1:05] subscribe on YouTube. And if you're looking for help
[1:07] and advice with the training, please get in touch.
[1:10] You can e-mail us at help@oxygenaddict.com or there's
[1:13] a link in the show notes. We've got an amazing special
[1:16] offer on for January for this year.
[1:18] January special offer is a season long membership running
[1:20] all the way through to the end of September, so almost nine
[1:23] months long. If you contact us for details of
[1:26] pricing and everything that that includes, we'd love to have a
[1:28] chat with you. All right quickly before we
[1:31] start a sponsor shout out for Precision fuel and hydration.
[1:34] You can use their free fuel and hydration planning tool to
[1:37] receive a personalised strategy for your next race.
[1:39] The plan will help you understand your own
[1:41] carbohydrate, electrolyte and fluid needs.
[1:43] You can also book a free 1 to one video consult with PF and HS
[1:46] athletes support team. They'll be happy to help you
[1:49] nail your race nutrition plan. If you're like me and you're
[1:51] getting back into riding indoors, you're running indoors
[1:55] on the treadmill. You find yourself sweating.
[1:57] I I recently got back into trying to get myself into shape
[2:00] after a bit of a break. Been on the on the old indoor
[2:03] trainer. First session back.
[2:05] It's almost as I'm getting a message.
[2:08] I didn't use any precision hydration in my water and that
[2:11] night I woke up with the worst dose of calf cramps.
[2:14] I even dreamt I was having a calf cramp before I before I had
[2:17] it. I woke up with my calf totally
[2:19] locked up. Since then I've been using PF
[2:22] and HS 1500 sachets and honestly, I've not had another
[2:26] calf cramp since. So for me, it seems like a
[2:29] binary option. Either I use it and I don't get
[2:32] calf cramps or I don't use it and a monogony.
[2:34] So if you're a similar struggler like I am, calf cramps in the
[2:38] night or calf cramps when you're swimming, I think it can be a
[2:41] game changer for you. Anyway, over to this week's
[2:45] episode. We're going to do some questions
[2:47] that have come in from from listeners and from athletes and
[2:50] hopefully they're going to help a whole bunch of you out as
[2:52] well. So first question up, this one
[2:55] came from a podcast listener over on Instagram.
[2:59] He or they say I'm doing my first full distance Ironman and
[3:04] I'm wondering, do I need a Tri bike?
[3:07] I'm thinking about using a road bike instead.
[3:09] I'm not going for a podium finish anyway.
[3:11] So do you think it's going to make a difference to me?
[3:14] So there's a couple of things to consider.
[3:16] It's a it's a really common question.
[3:18] I have in fact, had that question two more times just in
[3:21] this last week from athletes who've contacted us and done
[3:25] membership calls with us. So not just like do I need
[3:28] coaching, but also as well as doing in coaching, should I be
[3:30] buying a Tri bike? So here are the couple of things
[3:33] I think you need to run through your mind to decide.
[3:35] The first step is you will definitely go faster in almost
[3:40] all situations if you're on a Tri bike versus if you're on a
[3:44] road bike. As long as, and this is the big
[3:46] caveat. As long as you've trained in the
[3:49] position and you can hold the position for the length of time
[3:53] that you can be racing for and if your event is not too hilly
[3:57] or mountainous. So for almost all Ironman
[4:00] courses, almost all the time, a given person who's trained in
[4:05] the position is going to be faster on the Tri bike.
[4:08] But the couple of examples I've given there, if it's especially
[4:10] hilly, if it's a ridiculously extreme event like something
[4:14] like Norseman, you're probably going to be faster on a road
[4:16] bike because you're climbing the whole time.
[4:18] If it's going to be difficult to hold the arrow position.
[4:21] So I'd use an example here, sort of.
[4:23] I'm a Lanzarote. It's hilly, but it's not
[4:26] ridiculously mountainous. But the challenge there is the
[4:29] side winds can be really, really difficult if you can't hold that
[4:32] position. And I know some people might be
[4:35] rolling their eyes at this point, but I've been out in
[4:37] training camp to Lanzarote and I'm an experienced bike rider
[4:40] and experienced holding the arrow position.
[4:43] There's no way I could have ridden a Tri bike on some of
[4:46] those days. If you get unlucky on race day
[4:49] in those conditions, you are not going to be faster on the Tri
[4:52] bike because you're only faster in the Tri bike because of the
[4:55] position it puts you in, because of the aero tuck.
[4:58] If you have to sit up on the Tri bike and hold the bullhorns,
[5:02] either because it's really windy or because you're not
[5:05] comfortable cornering and it's sharp and tight and twisty.
[5:08] Some of the British courses are like this sometimes as well.
[5:11] You will be faster overall probably going on a road bike
[5:15] and you'll certainly be more comfortable than sitting up on a
[5:18] try bike and not using it as it's intended.
[5:21] So they're the use cases I want you to think about.
[5:25] On almost all courses, with all things being equal, most people
[5:29] who've trained in the position are going to be faster on a Tri
[5:32] bike and it's a significant amount faster as well.
[5:35] So if you're going to go and do a race like, I don't know, let's
[5:38] say I'm an Austria or Challenge Wrath or something like that,
[5:42] you're looking at a difference of about 20 to 30 minutes.
[5:45] For an athlete who's riding in the sort of five and a half to
[5:48] six hour area, it's going to knock that much time off just
[5:52] because you can spend almost all of the course in the arrow
[5:55] position you're probably riding. I would, I would estimate
[5:59] between 2:00 and 4:00 kilometres per hour faster for the whole
[6:03] way just as a result of being in the aero position and being so
[6:06] much more aerodynamic. Like I said, that's all things
[6:09] being equal. So it is definitely worth doing
[6:13] if you are a person who is trying to go fast, definitely.
[6:18] And it's also worth doing, even if, and and as this athlete said
[6:23] here to us, it's not like I'm going for a podium finish.
[6:26] But something to consider is I've done getting on for 10 Iron
[6:31] Man's at the four hour part at the four hour point of the bike
[6:36] leg. I would trade significant money
[6:39] for the option to be off the bike 30 minutes sooner.
[6:43] So I want you to consider that it might not be just about
[6:46] whether you're going for podium finish.
[6:48] It's if your bike leg will be, you know, 30 minutes, 20 minutes
[6:53] shorter, 20 minutes faster for the same fitness level, almost
[6:58] everybody is going to want to be off the bike at the at the four
[7:01] hour point. So if you're at the five hour
[7:03] point, you think, well, I'm nearly done.
[7:04] It might be, you know, adding an extra 30 minutes and at that
[7:07] point you might not thank younger you at that point.
[7:11] So that's something to consider. I don't think it's necessary.
[7:15] So especially if you're a first timer, I don't think you have to
[7:18] have a Tri bike. But if you can afford it, if you
[7:21] want to and if you've got the opportunity, time and desire to
[7:24] train and get used to the position, then you absolutely
[7:28] will go faster on the Tri bike. OK, so I hope that's that's
[7:31] answered that one. Next question is from one of our
[7:36] new athletes who's joined us for coaching the team doing their
[7:40] first Iron Man this year. Never done triathlon before and
[7:44] our athlete says I'm assuming it would be a good idea to
[7:47] participate in at least one triathlon prior to the Iron Man.
[7:51] So I'm going to look at my calendar and see what the
[7:53] options are. So yes, absolutely, for those of
[7:56] you who are listening who are thinking about doing your first
[7:58] triathlon this year and it's going to be a 70.3 or an Iron
[8:01] Man, I highly highly recommend that you enter more triathlons
[8:07] in the lead up to it. Firstly, doing the triathlon
[8:10] races is going to give you fitness a nice boost as long as
[8:12] you prepare properly for them and recover afterwards.
[8:15] But secondly, you don't want that first experience for
[8:19] triathlon to be Ironman race day or to be 70.3 race day.
[8:23] There are so many things you can learn just by simply entering
[8:26] another event. Even a short pool Sprint
[8:28] triathlon run by a local club just to do with how to set your
[8:32] equipment out in triathlon. What it's going to feel like
[8:35] getting onto the bike wearing a wet Tri suit, how it's going to
[8:39] feel running off the bike in a race.
[8:41] How you respond as your athletic personality to, you know, the
[8:47] change between swimming and riding and the change between
[8:49] riding and running is your athletic personality one that is
[8:53] going to make you go much harder than you actually intend to go.
[8:57] It's much better to find all this stuff out prior to the most
[9:00] important a race of your season. I'd highly recommend and, and in
[9:05] fact, we'll push our athletes to do that, say yes, you need to do
[9:08] this. You need to enter some other
[9:10] triathlons now as well as having some triathlon experience.
[9:14] If you're doing an Ironman, I think it's a good idea to do a
[9:16] 70.35 or 6 weeks before race day because again, it gives you that
[9:21] practise and it will also give your fitness a really nice boost
[9:25] ahead of race day as well. If you're doing a 70.3, I
[9:28] recommend doing an Olympic distance race 5 or 6 weeks out
[9:32] before race day for the exact same reasons.
[9:35] So definitely give some thought to that.
[9:38] Every year I meet some people at events when we go to the the big
[9:42] Iron Man events, who who come up and say, hey, I'm a podcast
[9:44] listener. This is going to be my first
[9:47] triathlon. I remember this happening at I'm
[9:49] on Bolton a couple of years ago and the weather conditions were
[9:51] horrendous and it's really hard for me from a, you know, I want
[9:55] to say to people, hey, good luck.
[9:56] I hope it goes really well and I do.
[9:58] But this is part of me that also thinks why, Why would you do
[10:01] this? Why would you make your first
[10:03] ever attempt at triathlon the biggest triathlon that you'll
[10:07] ever attempt when you could have had the opportunity for other
[10:11] learnings along the way? I think you're making a very
[10:13] hard task even harder by not doing a triathlon ahead of time.
[10:18] Not to say that people can't do it, I know plenty of people do,
[10:21] but I would question the reason that you want to do it.
[10:23] And honestly, bragging rights teammates afterwards.
[10:26] It's not a great reason. Honestly.
[10:28] It's much better to have the bragging rights of having
[10:30] completed a triathlon or having completed an Ironman, then going
[10:34] to mates afterwards and saying I wasn't able to complete it
[10:38] because I just didn't manage to get myself there at the end of
[10:41] the day. Next question, this, this is an
[10:45] anonymised one from one of our team members.
[10:49] I don't want to do my FTP test this week because I don't feel
[10:53] that things have changed since my last Test and I don't feel
[10:56] that I've made any progress. And honestly, I don't like FTP
[11:00] tests, they're really hard. Why am I going to put myself
[11:02] through it if I don't think things have changed?
[11:05] So the advice I'm going to give athletes in this position is
[11:09] it's always worth doing your FTP test, even if you feel things
[11:14] haven't changed, especially if you don't think that you've made
[11:17] any progress, and especially if you feel that your progress has
[11:20] gone backwards relative to your last Test.
[11:24] The reason I think it's so important to do it is the test
[11:27] isn't a pass or fail. It's not like an A level exam.
[11:30] It doesn't determine your future and it doesn't determine whether
[11:33] you're a good person or not. It simply tells you where you're
[11:36] at right now and it informs the levels that you should be
[11:39] training at going forwards. So for people who had a bit of a
[11:43] break from training and they don't want to do it, I would
[11:45] much rather you do a test and find that you've dropped 10
[11:48] watts, 20 watts, 40 watts, whatever the number is, and that
[11:52] the number is now accurate. Because what that's stopping you
[11:55] doing is it's stopping you training at a level that's
[11:58] actually too high for your current fitness level.
[12:01] Now, it's tempting to think that if you train at the old fitness
[12:05] level, you'll quickly get back to your own fitness level.
[12:08] That's not the case. The fastest way to make progress
[12:11] is to train at the right level for your fitness right now.
[12:15] And I'll give you a personal example here.
[12:17] My FTP used to be very close to 300 watts.
[12:19] Getting back on the bike this week.
[12:21] So my feels like my Ftpi haven't done my test yet, but it's
[12:25] definitely closer to 200 than it is to 300.
[12:28] Let's put it that way. There's no point me trying to
[12:31] ride at 300 watts. And in fact, I don't think I
[12:32] could. I think it would be a two or
[12:34] three minute effort and I'd be completely wasted.
[12:38] I need to do a couple of weeks of riding to find out where I am
[12:41] and then I need to do my test. And if you're nodding along with
[12:44] this, then you know, you may be feeling the the sense in this.
[12:48] And then we know that we're riding at the right levels.
[12:50] Then we know that in infill training we're going to do is
[12:52] not going to be wasted effort. It's not going to be having us
[12:55] go too hard too early. It's not going to have us get to
[12:58] the point where we actually can't complete the entire FTP
[13:01] set. We're going to be training at
[13:03] the right level and that's the way you can make the most
[13:06] progress the fastest. So on top of that, the FTP test
[13:11] itself, 20 minutes is a hard effort, is a really good
[13:14] workout. So it is a really, really good
[13:19] Physiology changing typeset. So even if you don't feel like I
[13:24] really believe it's worth doing it.
[13:26] And and the answer if well, I don't think I could take it if I
[13:29] haven't made any progress. That's just life.
[13:32] You have to find out where you are so that you know where you
[13:35] are and you can be sure you know, it's for me, it's a big
[13:37] pat on the back to say, well done, getting it done, even
[13:40] though it was tough. Now you know exactly where you
[13:43] are and the progress that you need to make going forwards.
[13:48] Next question, a really common one this from our athletes.
[13:53] This is one particular question, but it's come up dozens of times
[13:57] in the last few weeks. I'm going away on a skiing
[13:59] holiday. How will this affect my
[14:02] training? What should I try and fit in
[14:04] while I'm away? I feel bad that I've got a
[14:06] training plan and and I'm not going to get any of it done.
[14:10] So here's the advice I'm going to give to to our athletes who
[14:13] are going on a skiing holiday and then athletes in general.
[14:16] If you're one of our athletes and you're going on a skiing
[14:18] holiday and you've got a training plan in place, talk to
[14:22] us. We will make the appropriate
[14:24] changes as necessary. But most importantly, you go in
[14:29] a way to have a skiing holiday and that's incredibly hard and
[14:32] physical on your body. There is no benefit, I don't
[14:36] think to trying to go to a gym while you're in a ski resort and
[14:39] either doing running on a treadmill or cycling on a gym
[14:43] bike when you already have very tired legs from skiing.
[14:48] Most skiers ski hard when they go away.
[14:50] That their athletic personality doesn't change.
[14:53] They will ski really hard. They'll have sore legs at the
[14:55] end of the day. Trying to do FTP intervals makes
[14:58] no sense. Doing a 30 minute bike set on
[15:02] the bike is not going to make an appreciable difference to your
[15:05] bike fitness that week or not. So I'm going to say do not run.
[15:08] Do not bike while you're away on a skiing holiday.
[15:13] I think if you've got access to a pool and you fancy it, there's
[15:15] no problem at all jumping in the pool after a day skiing.
[15:18] It can be quite relaxing. Do some drills.
[15:20] You don't necessarily have to push yourself hard, but maintain
[15:23] your feel for the water. And you can do that as often as
[15:26] you like. But you know, I'm a big fan of a
[15:28] little and often, and it might be if your hotel's got a pool in
[15:32] it, jumping in the pool every day for 10 minutes is a great
[15:35] way to maintain and maybe even improve your feel for the water.
[15:38] But you're not doing it to try and improve your aerobic
[15:40] fitness, you're trying. You're doing that just because
[15:43] it's a nice opportunity to get in the water.
[15:45] At the end of the day, you won't go backwards in a week.
[15:48] I don't need to worry at all. You're not going to lose any
[15:51] fitness on swim, bike or run by having a week off skiing.
[15:54] You'll come back refreshed. You'll be mentally and
[15:56] physically ready to get back on the bike again when you've shed
[15:59] the fatigue of skiing. So don't worry about missing the
[16:02] fitness. If we need to make any
[16:04] adjustments to our athletes training plans when we get back,
[16:06] we can. For athletes who are not coached
[16:08] by us. Ease back into your training for
[16:11] a few days when you get back and you'll have a really good feel
[16:13] for where your body's at. So don't worry about it.
[16:16] Enjoy the skiing holiday, just make sure that you take really
[16:20] good care when you're out there. Next question, I've started
[16:24] using Swift recently and I'm concerned that getting a better
[16:28] bike within Swift will make me a much faster rider on Swift than
[16:32] I am in real life. Is this going to affect my
[16:35] training? So this is a great question and
[16:38] the quick answer is no. You can pick any bike and
[16:40] equipment you like in Swift. I'm not concerned with how fast
[16:44] it looks like you're riding on a Swift ride.
[16:46] The most important thing there is power and heart rate.
[16:50] I really believe that choice of equipment in Zift Swift only
[16:53] matters if you're trying to do some kind of race against other
[16:56] athletes who have the good Swift equipment, or if you're going
[16:58] uphill and just trying to race to the people who have the good
[17:01] Swift equipment. It definitely does make a
[17:03] difference there. But if you're just using it for
[17:06] training, there's no need to worry about which which of the
[17:09] bikes or any of the Swift equipment that you use in there.
[17:12] The speed that you're travelling around that is, is irrelevant.
[17:15] And again, I'd encourage you take that with a pinch of salt.
[17:18] I know that you jump on Swift and I'm riding at 35 K an hour
[17:21] when probably outside I'd be going at 25 K an hour.
[17:24] There's a big difference. So don't expect it to be
[17:27] representative of what you might do actually in the real world as
[17:33] well. OK, next question.
[17:37] I'm relatively new to triathlon and I can only swim for a minute
[17:41] before I'm absolutely knackered and out of breath.
[17:44] Can I really do an Ironman this year?
[17:46] I'm really questioning it. This is from one of our athletes
[17:48] who's joined us who who is relatively new to triathlon and
[17:54] has entered an Ironman next summer.
[17:56] And he's going through that phase that all adult onset
[17:59] swimmers go through of a fit already a fit biker and runner,
[18:04] but finding the transition to swimming really, really
[18:06] difficult. So first I'm going to say to
[18:09] this athlete, yes, absolutely keep the faith.
[18:11] You absolutely can make a massive leap forward with your
[18:14] swimming ability between now and the summer.
[18:17] As I'm recording on this, this is January if you're listening
[18:19] to it later in the year. So we've got 6 to 8 months
[18:22] before the Iron Man. The reason that athletes who are
[18:26] aerobically fit get out of breath really quickly on the
[18:29] swim isn't fitness. It's almost always to do with
[18:33] breathing patterns. It's almost always to do with
[18:37] not breathing out fully, or not breathing out enough, or putting
[18:41] themselves in a position where they're actually
[18:42] hyperventilating by mistake. So breathing's the key to it.
[18:46] I guarantee that your stroke is more than adequate to get you
[18:52] through an Iron Man. It's just learning the basics of
[18:55] breathing and the couple of things I advise athletes to go
[18:58] away and try. The first thing is the swim
[19:01] smooth bubble, bubble breathe drill and the sink downs drill.
[19:05] So the sink downs is really simple.
[19:06] You get yourself into the shallow end of a pool in a lane
[19:08] where no one's going to disturb. You take a big deep breath.
[19:12] And then you blow that breath out and you let your body sink
[19:14] to the bottom of the pool, and then you push back up off the
[19:16] bottom. You relax.
[19:18] You take another breath and again you breathe out.
[19:20] And as you breathe the air out, your body will lose the
[19:23] buoyancy. You'll sink down.
[19:25] You completely empty all your lungs out and push all the air
[19:27] out. And then you come back to the
[19:29] surface. You take another breath there.
[19:31] That's to teach you the sensation of blowing out your
[19:34] breath completely and fully into the water.
[19:38] The next step, the bubble, bubble breathe, helps you do
[19:41] this as you're actually swimming.
[19:43] And all that involves is saying the words bubble, bubble as
[19:47] you're swimming and then turning your head to the side and you
[19:51] breathe in instead of saying the word breathe.
[19:54] And the idea here is it's a it's a bit of a fun drill that Paul
[19:57] Newsome adapted from a kids swim drill.
[20:00] It's to remind you not to hold your breath when your face is in
[20:03] the water. Because again, athletes who are
[20:05] really struggling here, they tend to be struggling because
[20:09] they're holding the breath. They turn the face to one side
[20:12] to get a breath in and they have to breathe out and then at the
[20:15] same time. So that is, you know, a thing
[20:18] that usually we find cures that really, really quickly.
[20:22] OK, I hope these questions have really helped you out.
[20:26] If if you're listening to these and you're nodding along, leave
[20:28] a leave a note in the comments or drop us an e-mail and let us
[20:31] know that they've helped you. We really appreciate hearing
[20:33] from athletes. To wrap this up, here are some
[20:35] discount codes and deals for you Precision fuel and
[20:38] hydration.com. You can use the code Oxygen
[20:40] Addict 2025, that's the words oxygen addict all one word in
[20:45] capitals and the numbers 202 five.
[20:48] You get 15% off your first electrolytes order and you can
[20:52] remember you can use the free fuel and hydration planning tool
[20:54] to receive a personalised strategy for your next race.
[20:57] Over at precisionfuelandhydration.com.
[21:00] And over at teamoxygenaddict.com.
[21:01] I think we've got the most comprehensive triathlon coaching
[21:03] programme for busy age groups. And if you do in your first Iron
[21:06] Man or 70.3 this year, we'd love to help you out.
[21:09] Contact us for details of our special January offer.
[21:13] We've got a season long membership going to the end of
[21:16] September. We've got a really special prize
[21:18] for this. And I don't want to say it on
[21:19] the air, but contact us and we'll let you know what that is.
[21:22] And if you're interested, we can then have a chat on a membership
[21:24] call. Make sure it works for you.
[21:26] Find out about you and whether you're a good fit for us and
[21:29] whether you're we're a good fit for you.
[21:31] And we can basically take things from there.
[21:33] So remember, there's links in the show notes.
[21:35] You don't have to remember them. And until next week, have a
[21:38] great safe training and racing week.
[21:40] I'm coach Rob Wilby and you've been listening to the Oxygen
[21:43] Addict Triathlon Podcast.

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