Oxygenaddict Triathlon Podcast, With Coach Rob Wilby And Helen Murray - Triathlon Coaching By Oxygenaddict.com

Dean Culshaw completed his first Ironman at Copenhagen at the age of 70, winning his age group by nearly an hour in the amazing time of 12.54. Dean joins us on the show to tell us all about the journey to his race at Copenhagen, but also shares his experience of continuing to train and compete as an athlete aging up. He shares some tips with us that have helped him stay in incredible shape long past the point most people have given up the dream of a physical challenge like an Ironman, and as he tells us - age is just a number. We hope this episode inspires you to a life of athletic longevity like Dean has :) 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/@TeamOxygenad

This week, we bring you a review of the Ironman World Championships 2023 in Nice. We’re joined by Andy Blow from Precision Fuel and Hydration, who was present for 8 days in Nice and got to experience the build up to the race, race day itself, and post race conversations with athletes. 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 electr

This week, Coaches Rob and Chris discuss this weekend’s upcoming Ironman World Championship in Nice. We have an update on recent race results for Team Oxygenaddict athletes at Ironman Wales, Ironman Copenhagen, The 70.3 World Championships and the ETU Middle Distance Championships. We also have a Coaches’ Couch section detailing what to do when you’re considering your races for next season. If you’re a new athlete and considering your first 70.3 or Ironman, we have a ton of information on how to plan to structure your training, your biggest challenges, whether you should enter that spring marathon, and course selection. If you’ve already completed Ironman or 70.3 races, we have a section on the things that you need to consider to get faster for next season. Here’s the secret - only one of the things involves actually getting fitter! 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

This week, we bring you the recording of the live training session that coaches Rob Wilby and Andy Heaps delivered for the Ironman Wales entrants. As part of Team Oxygenaddict’s collaboration with Ironman Europe, our coaches have been delivering coaching seminars and answering athlete questions throughout 2023, and this is your chance to be a fly on the wall at one of the sessions. In this episode, our coaches cover : How to get the right balance in your taper, so you get to race day feeling both fresh and fit, but not tired The structure of your last two taper weeks Tips for swimming, riding and running on the Ironman Wales course to ensure you have your best race A recording of the live Q and A session with athletes taking part in this year’s race. If you’re racing Ironman Wales this year, we hope this session helps calm your nerves during those last stressful days before race day. If you’re racing a different Ironman, you’ll find many of these principles and training techniques will be equally appli

Age Group Story: Sarah McDonald. Podium in first Ironman! This week we’re joined by Team Oxygenaddict athlete Sarah McDonald to hear all about her first Ironman, where she finished on the age group podium. Sarah is a great example to people who have always wanted to enter an Ironman but are concerned they are too busy and don’t have enough time. We hear about how she structured her life to fit the training in, how she’s balanced her training, work and family life, and how it feels to run strongly on the last lap of the Ironman marathon! 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 Appl

Ever considered stepping up from shorter triathlons to the ultimate test of endurance, the Ironman? Or perhaps you’re coming back to triathlon after years out of the sport and have always wanted to complete an Ironman? Coaches Chris and Rob dive deep into what it truly takes to conquer this challenge. In this episode, you'll discover: Evaluating Your Readiness: Are you truly prepared for the Ironman challenge, both mentally and physically? Training Duration: Understanding the significant investment of time and consistency needed for Ironman preparation. Choosing the Right Race: Unpacking the various factors that can influence your experience, from location to time of year. Crafting Your Training Plan: How to create an effective training strategy that balances swimming, cycling, running, and strength training for optimal results. Essentials of Nutrition & Hydration: Delving into the critical role of proper fueling and hydration for sustained performance and recovery. The Recovery Equation: The impo

Emma Deakin was Head of Performance Health Services and Lead Physiotherapist at British Triathlon. From 2009, she was part of the team from the English Institute of Sport coordinating the support for the British Triathlon athletes which helped deliver multiple Olympic medals at London 2012, Rio 2016, and most recently Tokyo 2021. She’s also been the physiotherapist who has worked hands-on with our medal winners like Alistair Brownlee, Jonny Brownlee, Vicki Holland, Georgia Taylor-Brown, Alex Yee and Jess Learmonth. We hear some of the stories from the last three Olympic cycles, and also pick her brains on the best way that Age Groupers can improve their flexibility, strength and conditioning to help ensure strong, durable bodies.  This interview was first released in October 2021. 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

In this episode, Coaches Rob Wilby and Chris Palfreyman delve into the strategic concept of "Understanding the Double Peak" in your training season. In this episode, you'll hear: The Second Half of the Season: They talk about how the latter part of the season can be an opportunity for more relaxed, fun activities that build on the fitness you've already developed. They discuss the potential for a second "A" race, participating in single events, off-road adventures, or even marathons. Training Modifications: They delve into the various ways to modify your training for the second half of the season, whether you're preparing for another major race or just exploring 'fun/adventure' events. Recovery and Rest: They stress the importance of recovery between peaks and share strategies to ensure you get enough rest to prevent overtraining. They discuss the timeframes needed for recovery and the importance of ensuring mental freshness. Mental Preparation: Lastly, they explore the psychological aspects of preparin

In this episode, host Rob Wilby engages in another conversation with the expert swim coach Paul Newsome from Swim Smooth as he returns to the show. Building on their previous dialogue, this time they delve into "Racing in Open Water," with Paul sharing his insights on how to tackle common challenges and maximise performance during race day. In this episode, you'll hear: Common Challenges in Race: The frequent issues faced by triathletes during open water swimming in races and strategies to overcome them. Drafting: The benefits and techniques of drafting off other swimmers in open water races. Navigation in Race: His top tips for navigating around buoys and other obstacles during a race. Race Day Preparation: How a triathlete should physically and mentally prepare for the open water swim on race day. Open Water Race Strategy: Paul's strategies for pacing and making the most out of the open water swim in a triathlon race. Dive into this episode for comprehensive insights and advice on open water racing f

In this episode, coaches Chris Palfreyman and Rob Wilby unpack the concept of "Going the Distance: Strategies to Prevent Ironman DNF." They delve into practical strategies to help athletes avoid the dreaded 'Did Not Finish' status in an Ironman event. In this episode, you'll hear: Proper Preparation: The coaches discuss the importance of structured training, including endurance building, technique refinement, and the critical role of brick and race-specific training. They also emphasize the need for transition practice and equipment checks to avoid race-day delays. Effective Nutrition and Hydration: The conversation moves to nutrition and hydration's crucial role in endurance, formulating a race day fueling plan, and common mistakes to avoid. They highlight the need to refine your nutrition and hydration strategy during training. Pacing Strategy: Chris and Rob discuss the value of well-planned pacing to avoid early burnout, techniques for monitoring and adjusting pace, and the role of technology in mainta

Today, we are delighted to welcome back Taryn Richardson, an accredited sports dietitian from Australia. With her wealth of experience, including her tenure as a consultant to Triathlon Australia and running the Triathlon Nutrition Academy, Taryn joins us again to delve deeper into the complex world of triathlon nutrition. In this episode titled "Mastering Triathlon Nutrition: Steering Clear of Common Mistakes," you'll hear: Common Nutrition Mistakes: Taryn highlights the frequent errors triathletes make with their nutrition and provides actionable advice on how to avoid these pitfalls. Calorie Restriction: Learn about the implications of restricting calories and why this may not be the best strategy for optimal performance. Food Avoidance: Discover the potential repercussions of avoiding specific foods, including the controversial topic of not consuming sugar. Real Food Tips: Get practical tips on incorporating 'real food' during long sessions and for events like Ironman. Achieving Balance: Taryn share

In this episode, host Coach Rob Wilby has a detailed conversation with Paul Newsome, a renowned swim coach and founder of Swim Smooth. Paul brings nearly two decades of experience in enhancing the performance of triathletes and open water swimmers, including Chelsea Sodaro, the 2022 Ironman World Championship winner. The discussion is focused on "Training for Open Water," offering a wealth of knowledge and tips to help athletes become more competent and confident in their open water swimming. In this episode, you'll hear: Overcoming Anxiety: Techniques and strategies that athletes can use to manage nervousness and anxiety before and during open water swimming. Training in Open Water: The process by which triathletes can acclimate to open water swimming and build confidence in their abilities. Sighting Techniques: Key strategies for maintaining course and promoting efficient swimming in open water. Gear and Equipment: Essential gear for open water swimming and how equipment like wetsuits and goggles can e

A special edition of the show, helping you to work out your optimal fuelling strategy for Ironman, 70.3, Olympic and sprint distance triathlon, as well as running and cycling endurance events. We cover the science of calorie intake, electrolyte intake, and fluid intake, as well as some personal experience and stories from the endurance world, to help you work out the best plan for you. This is a conversation with Andy Blow, ex-pro triathlete, from Precision Hydration. Here are some key reading points, and links to various calculators and blog posts mentioned in the show. The 3 Levers for fueling endurance performance The 3 Levers for fueling endurance performance - This could be a good starting point as Andy outlines the 3 acute costs of taking part in endurance exercise for an athlete, namely calories burned (mainly in the form of carbohydrate), sodium and fluid. The way to learn how to ‘pull the levers’ correctly is to understand the ballpark levels of replacement that are usually needed for each one. Y

In this episode, coaches Rob Wilby and Chris Palfreyman delve into the critical phase of training for an Ironman triathlon: the taper. They demystify what tapering truly means and why it's an essential part of your race preparation. In this episode, you'll hear: An in-depth discussion on understanding tapering, including its importance in the overall training regime for an Ironman triathlon. Insights into the ideal tapering duration and structure. They debunk common misconceptions and explain why a two-week taper is often more suitable for age-group athletes, outlining what your final two weeks of preparation should look like. An exploration of the delicate balance between rest and activity during the tapering phase. The coaches emphasize the 'rest more, train less' mindset and offer guidance on how to keep moving while allowing the body to recover. Practical nutrition and hydration strategies to adopt during your taper. From carb-loading techniques to maintaining proper hydration, they share tips to fue

In this episode, hosts Coach Rob Wilby and Coach Chris Palfreyman take a deep dive into the challenge of performing in high temperatures. They explore the physiology of how our bodies react to heat during exercise, the effects of humidity, and the complex task our circulatory system performs to balance oxygen delivery and temperature regulation. In this episode, you'll hear: Challenges of Heat: How our body generates heat during exercise, and how cooling mechanisms, particularly evaporative sweating, can be impacted by high humidity. The Role of Blood: A discussion about how blood plays a multifaceted role, delivering oxygen to muscles, transporting heat to the skin for dissipation, and supplying the GI system for nutrient absorption. Preparing to Race in Heat: Understanding the importance of increasing blood plasma volume to cope with heat stress and strategies to achieve this. Heat Acclimation Training: Discussion on strategies to acclimate your body to heat through controlled exercise conditions, and

This week, we have a guide to optimising triathlon nutrition with guest Taryn Richardson, an accredited sports dietitian from Australia. With years of experience as a consultant to Triathlon Australia, as well as running the Triathlon Nutrition Academy, Taryn brings a wealth of knowledge to the table. In addition, as a 'retired age group triathlete,' she truly understands the unique nutritional needs of triathletes. In this episode, you'll hear: Guest Introduction: Get to know Taryn Richardson, her journey as a sports dietitian, her time working with Triathlon Australia, and her insights from running the Triathlon Nutrition Academy. Feeding Performance: Learn about Taryn's guide to optimising triathlon nutrition and how the right nutrients can enhance your performance. Pre-Training Nutrition: Taryn discusses the best foods to eat before training, how long before training you should eat, and the importance of the breakdown of carbs, fats, and protein. She also explains how nutrition needs may change depend

In this week's episode, your hosts, Coach Rob Wilby and Coach Chris Palfreyman, provide an inside look into their recent experiences and offer their unique perspectives on training and racing. From Chris's return to racing after a break due to illness, to Team Oxygenaddict's training camp and performances at recent events, this episode is filled with valuable lessons and uplifting stories from the world of triathlon. In this episode, you'll hear the coaches discuss: Chris's Return to Racing: Hear from Coach Chris about his comeback to racing at the UCI gravel event in Scotland after taking six weeks off due to illness, and what he learned from the experience. Team Oxygenaddict's Training Camp: Rob and Chris share their experiences from the recent training camp in Mallorca, along with their thoughts on the 312 Sportif and the TOA Training Camp weekend. Learn about the highs, the lows, and the lessons learned. Recent Race Results: The coaches dive into race results from recent events, celebrating the succes

Welcome back to another episode of coaching tips on 'The Oxygenaddict Podcast' with your guides, Coach Rob Wilby and Coach Chris Palfreyman. This time, we're addressing the common fears and concerns that can creep up as you prepare for a big race. Whether it's feelings of impostor syndrome, challenges with training, or worries about the race conditions, our hosts are here to offer their expert advice and reassure you that you're not alone in these struggles. In this episode, you'll discover: Overcoming Impostor Syndrome: Rob and Chris share their insights on how to combat feelings of inadequacy and the fear of not being fit enough for the race. Managing Training Challenges: Our hosts delve into strategies for coping when you're finding it difficult to complete your long rides, offering practical tips and motivational advice. Handling Water Temperature Concerns: Learn how to prepare for varying water temperatures and understand the impact it can have on your performance. Addressing Open Water Fears: Rob a

In this edition, we delve into the unpredictable challenges that can arise in triathlon training and events and discuss ways to mitigate these risks and perform at your best under any circumstances. In this episode, you'll hear: Swim Segment: The coaches discuss common issues like goggle strap or nose bridge snaps, zip malfunctions, cramps, panic attacks/hyperventilation, blinding sun, slower than expected swim times, and the challenges of non-wetsuit swims. Bike Segment: Rob and Chris delve into heavy traffic concerns, getting stuck in a drafting group, overcoming fatigue, and handling strong winds. They also discuss various technical and mechanical issues that can occur, such as equipment failures or tyre punctures. Run Segment: The coaches talk about common problems like fatigue and cramps. They also discuss potential technical issues such as watch failures. Weather Considerations: The conversation takes a turn to discuss the role of weather in triathlon performance, from extreme heat to chilling cold

On this episode, Coach Chris and Coach Rob talk you through the last 3 months of training leading to your Ironman. In this episode, they cover: Brick Runs - how often, and how far they should be When to include Race Simulation weekends When to include a 70.3 in the build to your Ironman Open Water Swimming - when to switch your focus to open water, and what skills you’ll need Summary of both episodes 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