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

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: What your main focus of training should be Your weekly training structure Strategies for making your long rides race-specific Strategies for safely building your long run The importance of the Outdoor FTP test Why rest and recovery are as important as the training you’re doing, and how to get more of it How to effectively fuel your training to ensure you’ll be able to effectively fuel on 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

This week we have a brilliant special edition of the Oxygenaddict Triathlon Podcast with Dr Anton Krige, discussing the FIVE PERFORMANCE KILLERS that affect endurance athletes, how to identify them and what to do about them. .He gives a fascinating insight into the biggest, often unknown & unrecognised factors that affect athlete performance and health. .You'll hear:. Why sleep is just as, if not more important a focus as nutrition & diet. How poor quality and / or low quantity of sleep affects everything from blood sugar levels to cortisol production to reducing your body's adaption to training that day (i.e. negating the benefits of your training). How simple behavioural changes (such as tracking sleep and getting 15 minutes of sunlight exposure per day) can have a HUGE impact on your health and athletic performance. The scientific conscensus regarding a healthy diet, even though everybody's biochemistry is different, and the risks of cherry picked, often contradictory nutrition & dietary inform

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 an

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

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 w

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

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 exacerbatin

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! ht

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 t

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

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 hundre

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 c

How do you train to improve your swimming for Ironman triathlon? In this episode, you’ll hear: Why learning to be calm and efficient is more important that getting fast Why runners and cyclists often struggle to translate aerobic fitness into swim speed - and what to do about it Breathing techniques and practices to help you stay calm and relaxed in the water Why you should learn to breathe bilaterally The importance of breathing out, fully, into the water Why a strong push-and-glide off the wall can be really helpful in learning to breathe more effectively The kind of swim progression that you can expect to have in a six month, one year and three year time frame. The difference between ‘training to be faster’ and ‘training to be more efficient.’ 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

How do you train to run a faster Ironman Marathon? In this episode, Coaches Chris and Rob take questions from Ironman Europe competitors on the best way to improve your running, and ways to give yourself the best chance of delivering the marathon off the bike that you’re capable of. In this episode, you’ll hear: The best way to balance intensity and volume during training Should I be landing on the front of my foot? How to pace your Ironman marathon Tips for recovering from injury like Runner’s Knee Should you be doing interval training for a full Ironman? How long should your longest runs be in training to properly prepare for your Ironman marathon? How can you safely build the length of your long run in training? What’s the best way to increase your endurance so you don’t have to stop during 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.

Donald Brooks is one of the UK’s most successful Age Group athletes - overall winner of 70.3 Weymouth, multiple World, European and British age group champion over a variety of distances. We catch up with Donald to find out what we can help you learn from one of the World’s most successful, hard working 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, Swea

This week we interview Ian Smith, who recently completed Ironman New Zealand - knocking over an hour off his previous Ironman best, despite now being, in his words, ‘the other side of 50.’ Ian has dedicated himself to his training over the last two years with Team Oxygenaddict, but has also paid a lot of attention to his family-work-training-life balance. Having moved to Australia for a more outdoor life, he’s embraced early morning training to beat the heat of the day, and has learned to love open water swimming, despite his encounters with sharks! 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 L

Coaches Rob Wilby and Chris Palfreyman talk you through everything you need to know about the six months of training leading up to your Ironman. They cover: The structure of your basic week of training - frequency, intensity and duration of swims, bikes and runs. The benefits of focusing on swim technique over endurance and distance, especially in the early weeks of your training Safely increasing the duration of your long endurance swim, bikes and runs. Strategies to help you avoid overtraining, illness, injury and burnout How to change the way you approach your long run, so that you’re never sore the day after a long run again! How and when to incorporate brick runs into your training - it’s not what you might think! Why you SHOULDN’T complete your long run the day after your long ride - and the one exception to that rule How to safely approach strength and conditioning in a way that compliments your swim, bike and run training Daily nutrition approaches, ‘within session’ sports nutrition strate

Sam Laidlow lead for most of the race at his Kona debut, eventually finishing 2nd to Gustav Iden. He surprised many by obliterating the Kona bike course record and splitting the Norwegian favourites of Iden & Blummenfelt on the day. On his return to the Oxygenaddict Podcast, we talk about: How he burst onto the Iron-distance scene at Lakesman in 2019... What he learned from upsetting Sam Long at the Collins Cup... The race strategy & tactics at the front of the race in Kona... His power numbers during the bike leg and why he thought he'd gone too hard too soon... Why he plans to exit the water with a several minute lead at the next World Champs... The innovations and equipment decisions that helped him to his Kona result... The importance of building a personal brand as a professional athlete and why it's not all about race results... Why he'd prefer people to hate him than be indifferent about him... Smashing the Kona bike course record without a bike sponsor(!)... Whether

Here’s the second part of our review of our favourite interviews of 2022. You can find links to the full interviews here: 369 Age Group Story: Pip Paxman 407 Age Group Story: Emma Yates At The Ironman World Championships 383 Age Group Story: Simon Maguire Completes His Ironman 403 Age Group Story: John Fellows 411 Age Group Story: Dr. Karim Hammad 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, phone or skype 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 This show is brought to you by Precision Fuel & Hydration, who have a range of tools and products

Here’s the first part of our review of our favourite interviews of 2022. You can find links to the full interviews here: 390 Matt Bottrill - The Story of Sub7 379 Richard Murray - From Cardiac Care to Podium 380 Jan Sibberson - The Fastest Ironman Swimmer 378 Dan Dixon - GB’s Next Superstar 393 Andy Blow - Special Edition: Using Caffeine in Training and Racing 414 Andrew Messick, Ironman CEO, on the future of Ironman Hawaii 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, phone or skype 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 This show is brought to