# Race Strategy and Preparation: Essentials Ahead of Your Next Ironman | 539

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 14 May 2025, 23 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/102188153/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-4-5%2Fd9f7dc89-f632-bb0c-1eea-f548a85c768e.m4a

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob answers athlete questions to do with IRONMAN race strategy planning and execution. Including: * How, when & why to schedule race simulation weekends... * Benefits of solo training... * Understanding Training Stress Score (TSS)... * Practicing nutrition and hydration plans... * Power / HR / pace targets for the bike and run... * Preparing for different weather conditions... * How to seed yourself on the swim... * The value of tools such as Best Bike Split for bike pacing. * * * * * * * * 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 - 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. * * * * * * * * * * * * Team Oxygenaddict on YouTube Team Oxygenaddict on Spotify Team Oxygenaddict 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
[0:09] and hydration.com. You can get 15% off your first
[0:13] order with the code Oxygen Fuel 25.
[0:16] Welcome to the show everybody. I'm your host coach Rob Wilby
[0:19] from Team Oxygen Addict, and every week we'll bring you an
[0:21] episode of this podcast to help motivate and inspire you.
[0:25] On this week's episode, we've got Ask the coach.
[0:27] We've got 10 questions here from real life athletes preparing for
[0:31] your Iron Man, including the specifics of preparing for your
[0:34] race SIM weekend. So I'm hoping that these
[0:36] questions are really going to help you out if you've got an
[0:39] Iron Man coming up in the near future.
[0:40] Before we get started, there are two quick things you could do
[0:43] that would really help us out. If you like this episode, please
[0:46] follow us on Spotify or Apple Podcasts.
[0:48] And if you're looking for help training for your first Iron Man
[0:51] on 70.3, please check out our free online course that we've
[0:54] called the Iron Man Accelerator. It's 30 minutes of your time,
[0:58] aimed at covering all the basics of how to train for Iron Man and
[1:01] helping you avoid the common pitfalls.
[1:03] Links in the show notes. Totally free to attend.
[1:06] Just hope it really helps you guys out.
[1:08] And if you want to find out more about coaching, you can go to
[1:10] teamoxygenaddict.com. Again, link in the show notes.
[1:13] We'd love to chat to you about helping you out.
[1:16] All right, let's jump into our questions today then question
[1:20] one. When should I schedule the race
[1:23] simulation weekend? OK, so with most of our
[1:26] athletes, we schedule 2 racing weekends.
[1:29] We schedule one racing weekend, 5 weekends out before race day,
[1:32] and one racing weekend 2 weekends before race day.
[1:37] The two weeks before is the absolute culmination of your
[1:41] training. And So what we're looking at
[1:42] here is you've got yourself as fit as you're going to get.
[1:45] It's the last big weekend before you essentially before you start
[1:49] tapering for race day. And we're going to do a broken
[1:52] Iron Man across that entire weekend.
[1:54] So we're going to do a long swim on the Friday, we're going to do
[1:57] a long ride on the Saturday followed by run off.
[2:00] We'll probably do 180K followed by a 45 minute run and then on
[2:03] the Sunday, very first thing, we're going to do a long run.
[2:07] And so that's essentially a broken Iron Man across a
[2:09] weekend. And it's your chance to practise
[2:12] pacing, but also fuelling nutrition, electrolytes, the
[2:16] clothes that you wear, the bikes that you're on or the kit,
[2:19] everything that you're going to need to do on race day, This is
[2:22] your big chance to do it in training.
[2:24] So we highly recommend athletes do that two weeks before race
[2:28] day. For most of our athletes, we'll
[2:30] also do 1-5 weeks before race day and that one's going to be a
[2:34] little bit shorter. It's an initial attempt to ease
[2:38] your way into the race and weekend.
[2:41] We don't go quite as far on the bike or quite as far on the
[2:44] runs. But again, it's a really good
[2:46] chance to practise all of those things we've just discussed, the
[2:49] pacing, the nutrition, the clothing.
[2:51] In some instances athletes will race that weekend, they'll race
[2:54] a 70.3 in the lead up to an Iron Man, for example.
[2:57] And so that can take the place of that, that first racing
[2:59] weekend. But it's absolutely essential we
[3:03] get ourselves in shape to do that weekend and then we deliver
[3:07] the weekend in the same sort of pacing that we're going to do on
[3:11] race day. And that way you can get any
[3:13] problems out of the way well ahead of race day.
[3:16] OK question 2. Should I ride with a group or
[3:19] should I ride solo on my race SIM weekend?
[3:22] OK so I'm a massive believer in doing the race Sims solo.
[3:27] You're going to do your race day solo, so do the race SIM solo.
[3:32] You can train with other people, that's totally totally fine.
[3:35] But avoid drafting, avoid group rides, only train with people
[3:41] who are very clear on the reasons you're going out in
[3:44] those sessions and are very clear on your pacing.
[3:46] It works brilliantly to train with one or a couple of people
[3:50] who are very similar bike fitness to you, but it only
[3:53] works if they're similar bike fitness to you, because you're
[3:56] all wanting to get your own individual training response out
[3:59] of this. And if you're riding with
[4:01] someone who's 10% stronger on the bike and they're pulling you
[4:05] out of your training zones, you're not going to be getting
[4:07] the best preparation for your race day.
[4:09] Remember, you want to be practising exactly what you're
[4:11] going to do on race day, not what someone else is going to do
[4:14] on race day. And in a way that's good
[4:16] preparation for race day. There will be people passing you
[4:19] on the bike who are stronger than you.
[4:21] You have to get used to letting those riders go.
[4:24] There will be riders around you who start out strong and unfade.
[4:27] You've got to have the confidence to stick to your plan
[4:29] and overtake those riders. And all of this stuff can play
[4:32] out in a race and ride if you're with other people.
[4:34] But what's most important is you get used to the idea of doing
[4:38] this yourself to your own numbers.
[4:41] So you're really, really clear and calm and confident in what
[4:44] you need to do for your own particular race.
[4:48] OK, next question. Should I worry if my race SIM
[4:53] ride, TSS is too high? So TSS stands for training
[4:58] stress score. It's a really good way of
[5:00] putting a sort of numerical value on how hard you rode.
[5:06] And I'm putting it relative to metrics.
[5:08] So what we're looking for here is ATSS score of about 280.
[5:12] It's only really going to be accurate if you're riding with a
[5:14] power metre. So that's the first thing.
[5:16] If you're on heart rate only there's it's not going to be
[5:19] quite as accurate. But with a power metre it can be
[5:22] very, very accurate. And the interesting number with
[5:24] this is it relates to how long you're out riding for and your
[5:28] proportion of your FTP number. So it stands to reason that if
[5:34] you are on a fast Iron Man bike course as opposed to a slow
[5:38] hilly Iron Man bike course, if you're going to be out there for
[5:42] a short period of time, you can allow for your FTP percentage to
[5:46] be a little bit higher. If you're on a really hard hilly
[5:48] bike course like Wales and you're going to be out there
[5:51] for, you know, much longer than you would be on a fast course
[5:54] like Roth or Austria, your relative percentage of FTP has
[5:58] to be smaller. You can't ride at the same
[6:00] percentage on those two different courses because it
[6:02] might be up to an hour's difference in the amount of time
[6:05] that you're out there on the bike for.
[6:07] So TSS accounts for all of that. It says we've got 280 points to
[6:14] spend. We can either spend them in a
[6:16] short period of time at a relatively higher percentage of
[6:20] RFTP or in a long period of time, but we have to be at a
[6:23] lower percentage of RFTP. And that's how to look at this.
[6:27] What we found is if you're much above 280, you're very probably
[6:31] not going to run well off the bike.
[6:33] And that's the aim of this. We want to learn to run well off
[6:35] the bike. So if you do race them right,
[6:39] UFTP, sorry, your TSS score seems to be much too high at the
[6:43] end of it. Chances are you're not going to
[6:45] run well in your race SIM. And so that informs us what we
[6:48] have to do on race day. We've got to dial the power down
[6:51] on race day. So that's where we're coming
[6:53] from with this. Anything higher than 280 TSS,
[6:57] chances are you've blown your marathon apart for all but the
[7:00] very, very strongest runners. So bear that in mind.
[7:05] Next question, should I test my nutrition in full and my
[7:09] hydration plan in full in training?
[7:12] And the answer to this is absolutely, 100% yes.
[7:16] We ideally want you coming up with your your nutrition, your
[7:20] hydration, your electrolytes, your carbohydrate plan well in
[7:24] advance 1012 weeks out. And to give you the best chance
[7:28] to gradually increase the amount of carbohydrate you can absorb,
[7:32] to dial in the amount of fluid you're going to need depending
[7:34] on how hot it is, to get the right balance of electrolytes in
[7:37] your drinks and get used to that in training.
[7:40] So that's the first thing. You're then going to bring all
[7:43] of this together on race day and having practised and increased
[7:47] the amount of carbohydrate you can take in across the previous
[7:50] 10 or 12 weeks, you can then really dial in on how you're
[7:53] going to do it on race day. It's a great practise at
[7:56] carrying the, the bars, the gels, the, you know, however
[8:00] you're going to take those calories in.
[8:01] It's a great practise for you to find a way to carry those in
[8:05] order to be able to do it for race day because we're not a big
[8:08] fan of just relying on the aid stations.
[8:10] If you can take charge of your own needs, you can be sure
[8:13] you're going to have everything that you need.
[8:15] But the racing weekend is the time to practise and plan that.
[8:18] So absolutely have that plan done and written out in full
[8:22] ahead of race simulation weekend.
[8:24] Then you can go ahead and practise it on race SIM weekend.
[8:29] Next up. How close to race pace should
[8:33] the run be on race SIM weekend? So by the time he gets that
[8:38] final weekend, 2 weeks out before race day, in a perfect
[8:41] world, you are going to know exactly how fast you're going to
[8:45] be running come Iron Man race day and you're going to do your
[8:48] runs at exactly that pace. Now it's tempting to to perhaps
[8:53] listen to that and think, I don't want to go really hard two
[8:56] weeks out for Iron Man race day and you're dead right.
[8:58] The key to this is you're not going to be running hard on Iron
[9:02] Man race day. For all but the very, very top
[9:05] age groups and pros, our Iron Man race day pace is actually
[9:10] going to be a really measured pace and with our athletes, we
[9:15] can give them exactly how fast we think you're going to go.
[9:18] If you go away and have a look Jack Daniels pacing tables and
[9:20] you've trained with those, you'll know that the top end of
[9:23] E pace is what you've been training at.
[9:26] Doesn't feel hard in training. It's not going to feel hard at
[9:29] the start of the race, on race day or in the race SIM.
[9:32] The challenge is being able to hold that pace all the way
[9:36] through to the end of the marathon.
[9:37] So it's not about running fast, it's about running at a pace
[9:40] appropriate to you that you've practised in training.
[9:44] Now some of the pros, some of the very top end age groupers,
[9:48] they will be running faster than most people can do.
[9:52] But you need to consider as you're thinking about this, is
[9:55] that me? If it is you, absolutely fine.
[9:59] But there are very, very few people who are going to be
[10:01] running what they consider to be hard or fast on race day.
[10:04] For most of us, Iman is going to be a test of endurance and it's
[10:07] going to be a test of pacing. So be very clear about how fast
[10:11] you're going to run and be very clear about the reasons that
[10:15] you're running at those particular paces.
[10:17] Certainly all the athletes that we coach will have 100% nailed
[10:20] on pacing strategy and know how fast they should be going and,
[10:24] and crucially, be holding themselves back to that pace at
[10:27] the start of the marathon so they don't run too hard too
[10:30] early. OK, this is a great time for us
[10:34] to jump in and give a shout out to our sponsors Precision Fuel
[10:38] and Hydration. You can use the free fuel and
[10:40] Hydration planning tool over on their website to receive a
[10:43] personalised strategy for your next race.
[10:46] The planner will help you understand your own
[10:48] carbohydrate, electrolyte and fluid needs.
[10:50] You can also book a free one to one video consultation with PF
[10:54] and HS Athlete support team. Really great company, love these
[11:00] guys. Massively supported me and the
[11:02] team out on our recent training camp.
[11:04] Sent loads of products over and it was really great to see our
[11:07] athletes dialling in the nutrition strategy, making sure
[11:10] they've got the right grammes of carbs per hour, but most
[11:12] crucially out in the heat of Majorca.
[11:14] It was great to see that they got the right amount of sodium
[11:19] in their water so they stayed hydrated in the heat.
[11:22] We even had a member of PF and HS staff come out to the camp
[11:25] for us and do in person sweat tests.
[11:28] It was a great thing for the athletes to be able to do.
[11:31] I think 11 or 12 of our athletes had the in person sweat test
[11:34] done. So they now know exactly how
[11:37] many milligrammes of sodium they lose per litre of fluid.
[11:40] And the knock on of that is they can absolutely make sure that
[11:44] the fluid that they're drinking has the right concentration of
[11:47] electrolytes in there. So if you want to find out more,
[11:50] head on over to precisionfuelandhydration.com.
[11:54] OK, next question, how do I pace the bike to run well off the
[11:59] bike on Iron Man race day? So really, really great question
[12:05] and what we find here is the absolute key to helping people
[12:08] is using the the the online web package called Best bike split.
[12:13] Now best bike split will be able to take all the numbers relative
[12:17] to you, your FTP, your body weight, the kind of bike you
[12:20] ride. It can do analysis on some of
[12:22] the rides you've done already and kind of work out what your
[12:26] aerodynamic drag is. And from that you can load up
[12:29] the course you're going to ride on race day and it can predict
[12:32] how fast you'll go given your FTP, your aerodynamics, the bike
[12:37] that you're on, all of that kind of stuff.
[12:38] It will give you a really accurate number.
[12:41] And so it takes away the, the idea of how do I know how fast
[12:46] I'm going to go on race day? We give you a, a budget of 280
[12:50] TSS points. It will backwards work out the
[12:53] maths for you. And it will then give you not
[12:56] just the average power to ride across the entire bike leg,
[12:59] which is a is a good lead, but also it will produce for you
[13:03] sort of power navigation targets.
[13:06] So actually on your garment as you're riding along, it will
[13:08] say, ride up this hill, this power, ride on the flat at this
[13:12] power. Absolutely game changing for
[13:14] athletes. The most amazing thing about
[13:16] this is it's free as well. There is a paid version you can
[13:19] upgrade to. And be clear, we're not
[13:20] sponsored by these guys. I just think it's a brilliant
[13:23] package and it's helped hundreds of our athletes out.
[13:25] So heading over to Best Buy, split.com, run your numbers
[13:28] through there. That will give you a really good
[13:30] lead. And from there you can go back
[13:32] and you can work out the average percentage of FTP it's
[13:35] predicting. And that's a really good level
[13:38] to sort of to aim at in training so that you know what you can do
[13:43] roughly and you can pace your biking around that.
[13:46] Now, for most athletes in the age groups at least, we're going
[13:49] to be aiming for somewhere between 60 to 75% of FTP on
[13:54] average. Our slower athletes, the
[13:56] athletes who are going to be out there longer are going to be at
[13:59] the lower end of that. Faster athletes and our top age
[14:02] groupers are going to be at the higher end of that.
[14:04] You'll see that some of the pros are even higher than that.
[14:07] They'll be up into the low to mid 80s these days.
[14:10] But remember the the athletes who are going really fast are
[14:14] only out there for a short period of time.
[14:16] So it's all a balancing act of if you're out there for four
[14:20] hours like Cam Worth or Christian Bloomerfeld, what
[14:22] you'll find is you can have a very relatively high percentage
[14:26] of FTP and still run well. If you're going to be out there
[14:30] for seven or eight hours, obviously the relative
[14:32] percentage of FTP you can maintain is going to be lower.
[14:35] So that's the thing to work out. Work out what the numbers are
[14:38] for you, stick to those numbers in training and you'll be best
[14:41] prepared for race day. Next question, how do I pick a
[14:46] pace for my first Iron Man marathon?
[14:49] Well, the great thing here is we can give you a really good lead.
[14:53] You can go and check out the Jack Daniels running formula.
[14:56] He's got a pace equals E pace, which is easy pace or endurance
[14:59] pace and there's a range there. And what we found with the vast
[15:03] majority of age groups, I say 90% of age groupers, the very
[15:07] top end of E pace, the fastest end is a best case scenario for
[15:12] how well you think you're going to do on race day.
[15:14] Now, sadly, the reality is for most people, they feel as though
[15:18] they can run much faster than that.
[15:20] But my advice to you here is prove that you can run at the
[15:24] top end of E pace in your first Iron Man before trying to run
[15:28] faster than the top end of E pace.
[15:32] There's lots of people blow themselves apart because E pace
[15:35] isn't that fast. It doesn't feel hard but it's
[15:37] hard to maintain it for 26 miles.
[15:40] Now advice is if you can run 20 miles at the top end of E pace,
[15:44] by all means push on over the last 6 miles and and make up
[15:47] time if you can. Very very few athletes ever
[15:51] managed to do that again. And if you're in the the 90%
[15:54] here of athletes, that top end of E pace is going to be what we
[15:57] consider to be the very best case scenario.
[16:00] So, so bear that in mind as you're going along.
[16:05] Next question, can I do a shorter race as preparation for
[16:09] my Iron Man? Now my advice here is always
[16:12] going to be yes, absolutely. Make use of the fitness you've
[16:14] built up along the way. For a lot of our athletes I'll
[16:17] say look for 70.3 and look to do it about 5 weeks out before I am
[16:22] on race day. Gives you plenty of time to
[16:23] recover. You get a nice fitness boost off
[16:26] the back of doing it that will help you in your final race in
[16:28] weekend and also it'll give you a lot of confidence going into
[16:32] that race. There are some people you'll
[16:34] meet who say I want my Iron Man to be the first triathlon that I
[16:37] ever do. I occasionally come across
[16:39] people like this. My advice is not to do that.
[16:42] There's no bragging rights involved in turning up under
[16:44] prepared to a massive and expensive event like Iron Man,
[16:47] so make sure you are doing that for the right reasons.
[16:50] There's plenty of races you can choose to enter along the way to
[16:53] get practise at doing this, so why wouldn't you?
[16:56] That's my question to you. 70.35 weeks out.
[17:01] And also scattering a couple of other shorter races.
[17:04] Pool sprints, sprints, Olympic distance races, great practise
[17:08] along the way to help you feel like a triathlete, forgetting
[17:12] you're used to riding in the position you're going to be in
[17:14] for getting used to the kit you're going to be using on race
[17:16] day. So absolutely go ahead and do
[17:18] those ahead of your A race. Next question, should I adjust
[17:24] my race plan based on the weather?
[17:26] This is a great question and it's 1.
[17:29] You all need to consider if the weather is going to be very wet
[17:32] and cold or very hot on race day and you've not been training in
[17:36] those conditions. So absolutely, if it's going to
[17:39] be very hot, you're going to have to adjust your expectations
[17:42] downwards in terms of pace. It's very hard to prepare for a
[17:46] very, very hot race day if you've not been living in very
[17:49] hot conditions along the way. Now it is possible to prepare
[17:52] for the heat, but it is a 12 day focus of heat preparation.
[17:58] The best way to prepare for a very unexpectedly hot race day
[18:02] is going to be frankly it's going to be turning down the the
[18:05] power by 5% on the bike, reducing your expectations of
[18:09] how fast you think you're going to be able to run on the run.
[18:11] That's the the first starting point.
[18:14] Now, if race day is looking like being unexpectedly wet and cold,
[18:18] well, the thing you're going to have to do here is you're going
[18:20] to have to think very carefully about your choice of clothing
[18:23] ahead of time and how you're going to prepare.
[18:25] Now, I think the best thing that most triathletes can get
[18:28] themselves for conditions like that is one of those Castelli,
[18:31] Gabba Ross tight fitting, either a vest or a gillet or even the
[18:36] short sleeve jersey. It's very hard to do any kind of
[18:40] meaningful performance if you're wearing a rain jacket on race
[18:42] day, but you also have to stay dry and you have to stay warm
[18:46] enough that you'll actually complete the race.
[18:48] So it's a balancing act between what can you wear that's going
[18:52] to keep you warm enough to do this and wearing something that
[18:56] isn't going to be flapping in the wind and costing you thirty,
[18:58] 4050 watts in terms of aerodynamic drag.
[19:01] That's going to massively slow you down.
[19:02] And the last thing you want to do is being adding on 30 minutes
[19:06] onto the time you're going to take on the bike.
[19:07] So again, really good compromise.
[19:09] Here is the Castelli Gabba Ross vest or short sleeved shirt.
[19:13] And that way it's waterproof, it's weatherproof, it'll keep
[19:17] you warm, and it's also really tight fitting and relatively
[19:20] aerodynamic, certainly compared to a flappy rain jacket.
[19:23] That way you can be sure you're going to go really well on race
[19:25] day and stay warm and be able to perform relatively well in those
[19:30] weather conditions. And last question, what group
[19:35] should I be in for the swim start?
[19:37] So this is a a really common question from athletes who might
[19:41] be on the cusp of two different swim groups.
[19:43] You'll find on race day, you'll be grouped according to expected
[19:47] race finish time. It's either going to be in 5
[19:49] minutes or 10 minute chunks, and you'll have a 50 minutes to 5555
[19:54] to 6060 to 65, or it might be 60 to 7070 to 80, something like
[20:01] that. You'll already know or have a
[20:03] really good feel for how well you're going to swim on race day
[20:06] based on. The sort of Iron Man pacing swim
[20:10] sets you've done along the way, the open water swims you've
[20:12] done, and from there I think it depends on the kind of
[20:16] personality you are. If you're on the cusp of two
[20:18] different swim sets, what you can find is if you are a more
[20:22] competitive athlete who's confident swimming in packs, you
[20:26] might be best seeding yourself with the slightly faster
[20:29] swimmers and getting yourself to the position where you can.
[20:33] You can start among swimmers who are going to be slightly faster
[20:36] than you knowing that you might get pulled along.
[20:40] If you are a less confident swimmer, you might be better
[20:44] seeding yourself with slightly slower swimmers than you.
[20:46] Again, some of these races these days have starts in waves.
[20:50] Most of them have a kind of rolling start where you just all
[20:52] line up and get fed into the water.
[20:55] So that's the first thing to consider the the swimmers around
[20:58] you. The second thing to consider is
[21:01] whether or not your race is going to adjust the overall
[21:04] final finish time allowance depending on when you start.
[21:08] Because if you're going to be pushing up against the 17 hour
[21:11] cut off and you're also a relatively slow swimmer, it
[21:15] might be strategic for you to start the swim a little bit
[21:18] earlier in the day if they're not going to extend the cut off
[21:22] to allow for the fact you started late.
[21:25] So we've heard stories in the past of athletes who they're
[21:27] going to be slow or they're going to be up against the cut
[21:29] off and they're also slow and not very confident swimmers.
[21:32] They started in the the two hour plus seeding area, not realising
[21:37] that all of the all of the time to get into the water is
[21:40] effectively going to be taken off the time that they're
[21:43] allowed to complete the racing. So find out in the race that
[21:46] you're going to go to whether that applies to you or not, and
[21:49] if it does, well, at least then you're aware of this ahead of
[21:53] time. You can then make a decision.
[21:54] What do I do in this situation? Do I seed myself a little bit
[21:57] faster than I should do, knowing I give myself a little bit more
[22:01] time to complete? Or do I go with the correct swim
[22:04] group and know that means I've got a bit less time to complete
[22:07] the race? Only you can make that decision,
[22:10] but being aware of it ahead of time gives you the opportunity
[22:13] to make those decisions. OK, I hope the answers to these
[22:16] questions have really helped you out.
[22:21] OK, to wrap this up this week, here are some discount codes and
[22:25] deals for you. Over at Precision Fuel and
[22:27] hydration.com, you can use the code Oxygen Fuel 25 for 15% off
[22:32] your first electrolyte order. And over at
[22:34] teamoxygenaddict.com, I think we've got the most comprehensive
[22:37] triathlon coaching programme specifically designed for busy
[22:40] age groupers. If you're looking for coaching
[22:42] for Iron Man or 70.3 for this year or even next year, please
[22:45] watch our free Iron Man Accelerator webinar training.
[22:49] It is free, as I've said, and you'll get a tonne of
[22:51] information on the right way to train and common pitfalls to
[22:55] avoid. If you're interested, there's a
[22:56] link in the show notes to book and you can just go ahead and
[23:00] watch that webinar and we can talk to you after that off the
[23:02] back of it. Remember there's links in the
[23:04] show notes so you don't have to remember them.
[23:06] And until next week, have a great safe training and racing
[23:09] week. I'm coach Rob Willby, and you've
[23:11] been listening to the Oxygen Addict Triathlon Podcast.

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