In this episode, Coach Rob dives into planning the ultimate triathlon training camp to elevate your Ironman preparations. A well-organised training camp can provide massive benefits, from ideal training conditions and camaraderie to expert coaching and lasting motivation. There are some pitfalls to avoid, though, and Coach Rob will help guide you through them.

In this episode you'll hear tips on:

Why ideal weather conditions help your training

How increased training volume can lead to significant progress

The importance of camaraderie and support in a training camp environment

Exploring new locations and variety to enhance training engagement

The benefits of enhanced recovery time for optimal performance

How comprehensive care at a training camp allows you to focus on personal development

The value of expert coaching and guidance in refining your techniques and strategies

Developing specific skills in a focused and supportive setting

How a training camp experience can instill long-term motivation and drive for your Ironman goals

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this episode, Coach Rob discusses the challenges of handling hills on the bike and run during Ironman training and races. Hills can be daunting, but with the right approach and techniques, you can conquer them and perform with confidence.

In this episode you’ll hear tips on:

Preparing mentally for hill training

The proper technique for hill climbing on the bike

The proper technique for hill descending on the bike

How to effectively build lower body strength for hill climbing

How to develop cardiovascular endurance for sustained efforts on hills

How to use gears effectively for hill climbing

How to pace yourself and conserve energy on hills

The proper technique for hill running

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this episode, Coach Rob gives you 9 essential strategies to help you effectively train on your bike outdoors.As the seasons change and better weather arrives, it's the perfect time to take your bike training outside and start to specifically prepare for the demands of your upcoming race season. In this episode, Coach Rob shares practical tips and strategies to help you optimise your outdoor bike training and improve your performance come race day.

In this episode you’ll hear tips and strategies on:

Preparing for the transition: Key differences between indoor and outdoor cycling, and essential gear for outdoor rides.

Safety first: Tips for safe riding in traffic, staying visible, and avoiding hazards while cycling outdoors.

Adapting your training: How to modify your workouts and intensity levels for outdoor cycling conditions.

Measuring FTP outdoors: Techniques for accurate and reliable Functional Threshold Power assessment in an open-road environment.

Embracing the elements: Strategies for coping with weather variations, terrain challenges, and building mental resilience during outdoor rides.

Route planning and exploration: Finding suitable training routes, and using navigation tools for outdoor rides.

Group rides vs solo rides: Balancing group rides for camaraderie and skill development with solo rides for focused training and flexibility.

Bike maintenance and care: Essential outdoor cycling upkeep tips, including regular cleaning, chain lubrication, and tire checks.

Fueling and hydration strategies: Adjusting your nutrition and hydration plan for outdoor rides, and on-the-go fueling tips for longer sessions.

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this episode of the Ironman Training Series, Coach Rob talks about the challenges of staying motivated during long-distance training and how to avoid burnout. He shares some great tips and strategies to help you stay focused and energised throughout your Ironman training.

In this episode, you’ll hear: about the importance of:

Recognising the Signs of Burnout: It's essential to recognise the signs of burnout early on to prevent it from becoming a more severe issue. Some signs to look out for include lack of motivation, feeling tired and run down, and a decrease in performance.

Mixing Up Your Training Routine to Stay Engaged: Doing the same workouts day in and day out can lead to burnout. Mix up your training routine to stay engaged and motivated.

Setting Realistic Goals and Tracking Progress: Setting realistic goals and tracking your progress can help you stay motivated and engaged in your training.

Finding a Support Network to Stay Accountable: Having a support network can help you stay accountable and motivated.

Taking Rest Days and Time Off: Rest days and time off are essential for preventing burnout and allowing your body to recover.

Emphasising the Fun in Training: Don't forget to enjoy the process and have fun with your training.

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In today's episode, Team Oxygenaddict coaches Rob Wilby and Chris Palfreyman to discuss the importance of staying healthy and recovering from illness and injury. With years of experience in coaching athletes and optimizing their performance, Rob and Chris share valuable insights and practical tips on how to prioritize your health and recovery to maximize your athletic potential. Join us as we delve into the SEEDS approach to health, strategies for recovering from illness, and how to safely return to training after an injury.

In this episode you’ll hear:

Introduction to the importance of staying healthy and taking care of your body

Overview of the SEEDS approach to maximizing health: Sleep, Exercise, Eat Healthily, Drink (no alcohol), Stress Reduction (HRV monitoring) - pioneered by Simon Marshall

Tips for recovering from minor illnesses like colds: rest totally until all symptoms have gone, and then rest for two more days

Importance of not training or exerting yourself during illness to avoid exacerbating symptoms or prolonging recovery time

Advice for recovering from major illnesses (excluding Covid): see a doctor and follow their advice, including taking antibiotics if necessary, and resting until cleared to train again

Advice for recovering from Covid, and safely restarting training

Returning to training after illness: start with 2-3 days at 50% of usual intensity for 15-30 minutes, followed by 2-3 more days at 75% of usual intensity for 30-60 minutes

Conclusion and reminder to prioritise health and recovery in order to maintain a healthy and active lifestyle

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this special edition, Coach Rob discusses how to structure the race specific training phase. At the end of this episode, you’ll know:

Overview of the changes that happen as you move from your Winter Training block to the Race Specific phase

What the Key and Supporting sessions should consist of, for swim, bike and run

Should you be Open Water swimming in this phase?

How to structure your training around your most precious resource - sleep

Strength and Conditioning - what to do, and what NOT to do

The Supporting Pillars or training:

Sleep, Eating Healthily, Not drinking Alcohol, Controlling Stress

How to plan for when illness, work and social commitments mean you have to change your plan - and they inevitably will!

Learning to fuel your long sessions -carbs, fluid and electrolytes - as practice for fueling your race day.

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

Today, Coach Rob and Coach Chris discuss how to review the progress you’ve made over your winter training block.

They talk about:

An overview of the winter training block - what is the purpose?

How to build fitness over winter in the safest possible way

How to injury proof yourself over winter

The benefits of a solid winter of high intensity training on the bike

How the benefits also cross over to your run fitness

Swim technique focus during the winter

How to review the progress you’ve made over the winter block

How those improvements will carry over to race specific fitness

What factors might contribute if you’ve not made the progress you’ve hoped for

What gains athletes can still expect to make as they progress to the race specific part of their training plan.

There’s also the second update of Diary of an Age Grouper, as we follow Julie Howe on the road to Ironman UK.

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

Dan Dixon is a young British professional who was given a last minute call up to Team England for the Commonwealth Games when Johnny Brownlee had to withdraw through injury.

We talk about:

Racing the Commonwealth Games on home soil as a 20 year old

How he supported himself over the winter delivering a milk round for a friend’s father

Training with Morgan Pearson and Sam Long out in Arizona with coach Ryan Bolton

The reality of trying to make a living as a pro triathlete

Racing the SuperLeague Triathlon series and the difference that has made to his finances

His desire to win the Olympics, and the sometimes harsh reality of ‘domestique racing’ at the big events

His plans for the rest of the season as he hunts for Olympic qualification points.

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

On this week’s episode, Coach Rob and Coach Chris answer the questions you’ve sent in over the last three weeks regarding how to improve you swim for Ironman.

The questions they cover include:

My swim times aren’t getting any faster - how do I deal with plateaus in my performance?

I see my swim times improving in the pool but can’t translate that into faster open water times. Help!

How do I best use technology (such as a Garmin watch) during a swim set?

How should I use Pull buoys?

When should I move to swimming in Open Water vs pool swimming

Do I need to do lots of kicking drills?

Should I use Fins?

Should I swim with 3 stroke breathing? I had a lesson and the teacher said I should be aiming for  5 or 7 stroke breathing.

Should I make my swim endurance intervals longer than 100m?

My ankles are really stiff and mean I can’t do kick drills - I literally go backwards ! What shall I do?

How do I overcome the fear of swimming in open water?

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

How do you train to improve your swimming for Ironman triathlon?

In this episode, you’ll hear:

Why training for the swim is a different thought process, and physical process, to training for the run or bike

Why it’s your technique, not your fitness, holding you back in the water - especially if you’re from a run or bike background

How to structure your training for Ironman swimming

The three different types of swim session, and why the most important one changes over time

When to switch from ‘improving your stroke mechanics’ to ‘improving your swim fitness’

The three key drills that will improve the technique of almost EVERY swimmer

The key test set to measure your swim progress

Why you SHOULDN’T be doing long, continuous swims until very close to your goal race

Sponsors

Like what you heard in this interview? 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. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.