Have you ever wondered what it takes for professional athletes to be able to deliver the jaw-dropping performances we see? Having spoken to and quizzed many of the world's best triathletes over the years, it's really clear how they train, why they train like that, what they prioritise and why. I share the details n this video, and I can guarantee the things that have the biggest material impact on their fitness and performances aren't what you think! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Join the ⁠⁠⁠⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠⁠⁠⁠ and be the first to find out when a space becomes available: ⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠⁠⁠⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Fuelling (hydration, electrolytes & nutrition) can so easily derail your performance on race day, even if you're in the shape of your life. In fact for many age-group triathletes, it's an afterthought. So many people jeopardise the hundreds of hours of training they've completed by not taking care of fluid and calorie needs on race day. Do you know your sweat rate? The amount and concentration of sweat you typically lose per hour? And how it varies in different conditions? Or how many calories & carbs you need in order to fuel yourself effectively? And can you actually absorb the amount you need without ending up in the portaloo queue? I talk about all these things and more in this video. If you're an age-group triathlete who wants their race performance to be a great reflection of your capabilities and dedication to training, this is a MUST WATCH * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Join the ⁠⁠⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠⁠⁠ and be the first to find out when a space becomes available: ⁠⁠⁠⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠⁠⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

If you've ever been tempted to train when you're feeling under the weather, because you're worried that you'll lose fitness if you don't, this video is a must-watch for you! This week I talk about common mistakes I see athletes make when they're ill or injured, and why more often than not their gut-instinct risks significant damage to their training progress. But good news - I also provide really simple, unambiguous protocols of how to navigate illness from a training perspective, such that you'll lose minimal fitness and be back to full strength as fast as possible * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Join the ⁠⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠⁠ and be the first to find out when a space becomes available: ⁠⁠⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Almost all age-group triathletes make at least one of these mistakes in their swim training, and you probably are too. Fix these issues, and you'll become a faster, more efficient swimmer for less effort - the holy grail for triathletes! * * * * * * * * 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.  Join the ⁠⁠⁠Team Oxygenaddict waiting list⁠⁠⁠ and be the first to find out when a space becomes available: ⁠⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Coach Rob's top 3 things that he sees triathletes not doing, or doing wrong time and time again in their run training. You'll quickly learn how to become a significantly faster runner off the bike WITHOUT risking injury. If you've struggled with run injuries, or found you're simply not getting any faster despite your training, this video is for you! * * * * * * * * 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.  Join the ⁠⁠Team Oxygenaddict waiting list⁠⁠ and be the first to find out when a space becomes available: ⁠⁠https://team.oxygenaddict.com/waiting-list⁠⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Coach Rob explains 3 of the most common, and usually most disastrous mistakes that age-groupers make in their bike training. And - how to easily avoid them so that you're able to translate your fitness into the race performance you're capable of, and can be proud of. * * * * * * * * 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.  Join the ⁠Team Oxygenaddict waiting list⁠ and be the first to find out when a space becomes available: ⁠https://team.oxygenaddict.com/waiting-list⁠ * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

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: 🔥 Recognizing the Signs of Burnout: It's essential to recognize 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.  Join the Team Oxygenaddict waiting list and be the first to find out when a space becomes available: https://team.oxygenaddict.com/waiting-list * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * ⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

In this special edition, Coach Rob discusses how to structure your Ironman race specific training phase. At the end of this episode, you’ll know: 👉 The specific changes to your training schedule that MUST happen as you move from your Winter Training block to the Race Specific phase 👉 What the Key and Supporting sessions should consist of each week, for swim, bike and run 👉 If, when and how to incorporate Open Water swimming in this phase of training 👉 Why sleep is your most precious yet overlooked training resource, why it's one of your biggest opportunities to get fitter and faster, and how to structure your training around it 👉 Strength and Conditioning - what to do, and what NOT to do 👉 The supporting pillars or training - Sleep, Eating Healthily, Not drinking Alcohol, Controlling Stress - and why you'll NEVER perform to your potential without addressing each of these head on 👉 How to plan for when illness, work and social commitments mean you have to change your plan - and they inevitably will! 👉 How to fuel your long sessions - carbs, calories, 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 ⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. ⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

This week Coach Rob answers some of the questions that have been emailed in by listeners, and that have come up in conversation with Team Oxygenaddict athletes this week. Including: How to best prepare for hilly IRONMAN courses like Wales...How to estimate realistic swim, bike and run splits come race day based on training performances...What to do if your recent FTP test was a complete disaster...Potential quick fixes for achilles injuries...How long can / should my long rides be in IRONMAN training...What should I do to adapt my training when my HRV is amber or red... Can / should I train on a low carb diet...Should I do a 70.3 as part of my IRONMAN build...How should I interpret Garmin's training & recovery advice... ...and much more! 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 ⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠⁠this link⁠⁠⁠⁠ and the discount will be auto-applied at the checkout. ⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠ ⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠ ⁠⁠⁠⁠Listen on Apple Podcasts⁠

In this episode, Coaches Rob and Chris focus on the transition from winter block of training, to the Race Specific Preparation phase of training. They recap the purpose of each block, and discuss the similarities and differences between the two. Also, they discuss the mental aspects of baseline testing at the end of a block, and give athletes some key take aways to help ensure that you understand how to make the baseline tests as valid and repeatable as possible. 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 ⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠this link⁠⁠⁠ and the discount will be auto-applied at the checkout. ⁠⁠⁠Watch on youtube⁠⁠⁠ ⁠⁠⁠Listen on Spotify⁠⁠⁠ ⁠⁠⁠Listen on Apple Podcasts⁠

How do you train to improve your swimming for Ironman and 70.3 triathlon? In this episode, you’ll hear: Why learning to be calm and efficient can be more important than improving speed 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 an unexpectedly important skill, even if you’re racing in open water The kind of swim progression that you can expect to have in a six month, one year and three year time frame. 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 ⁠⁠precisionfuelandhydration.com⁠⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠Fuel & Hydration Planner⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠ book a free 20-minute video consultation⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠this link⁠⁠ and the discount will be auto-applied at the checkout. ⁠⁠Watch on youtube⁠⁠ ⁠⁠Listen on Spotify⁠⁠ ⁠⁠Listen on Apple Podcasts⁠

Nadia Wells raced at the 2023 Ironman World Championships in Kona, Hawaii. It had taken her ten years, and nearly as many Ironmans, to finally qualify.  This is her Age Group Story. 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 ⁠precisionfuelandhydration.com⁠ Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠Fuel & Hydration Planner⁠ to get a personalised race nutrition plan for your next event.  And then⁠ book a free 20-minute video consultation⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠this link⁠ and the discount will be auto-applied at the checkout. ⁠Watch on youtube⁠ ⁠Listen on Spotify⁠ ⁠Listen on Apple Podcasts⁠

Recently, Coach Rob hosted a webinar for the Ironman Wales race organisers, to help athletes prepare for Ironman Wales 2024. In this episode, Coach Rob and Coach Chris answer twenty questions that were asked by athletes who attended that webinar. We really think that these questions will help athletes prepare for any Ironman event this year - whether it’s your first time, or you’re a seasoned athlete. 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 precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.  And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. Watch on youtube Listen on Spotify Listen on Apple Podcasts

Sports scientists Andy Blow and Emily Arrell join us from Precision Fuel and Hydration to help age group athletes understand the three key levers of performance: Hydration, Electrolytes and Fueling.  PFH have built up a bank of over 200 case studies of professional athletes competing at Ironman and 70.3 events, logging their carbohydrate, electrolyte and hydration intakes. This bank of information is fully searchable on their website, so athletes can search for events and conditions like theirs to use as a starting point for planning their own fuel and hydration planning. They help answer the following questions: Why do you need electrolytes? What are the recommendations for athletes who haven’t had a sweat test? Should age groupers be trying to increase their carbohydrate intake, and if so, how should they go about it? Are there any potential pitfalls? What trends did they see in elite triathletes, and what can we take away from that? Leon Chevalier’s progression across a two year period. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠⁠this link⁠⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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 strategies, electrolyte and hydration guidelines. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠Fuel & Hydration Planner⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠ book a free 20-minute video consultation⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠this link⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Sam Laidlow joins us back on the show to talk about his win at the 2023 Ironman World Championships. We first had Sam as a guest on the show back in 2019 when he won the Lakesman Iron distance race. Since then, he’s gone on to become one of the World’s biggest triathlon stars, finishing second in Kona in 2022, and then winning in Nice in 2023. Sam is a great example of knowing what you want - becoming Ironman World Champion has been his goal since he was a young boy, and four years before his victory, he sat down with a piece of paper and planned out what it would take to win in 2023. He’s now achieved everything on his list. So, what’s next, when you’ve achieved your life long goal by the age of twenty four? Join us in conversation with Sam as he wrestles with success and tries to work out what comes next. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠Fuel & Hydration Planner⁠ to get a personalised race nutrition plan for your next event.  And then⁠ book a free 20-minute video consultation⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠this link⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As we kick off the new year, this episode is dedicated to helping you set and achieve your Ironman goals, ensuring you have your best season yet. In this episode, you'll learn about: Setting Realistic Goals: Coaches Rob and Chris discuss how to set achievable Ironman goals that align with your abilities and lifestyle. Defining Clear and Specific Targets: Get insights on how to clearly articulate your Ironman resolutions, breaking them down into measurable steps to track your progress effectively. Maintaining Motivation: Discover strategies to keep your enthusiasm high throughout the training season, including setting short-term milestones and celebrating your achievements along the way. Developing a Detailed Plan: Learn how to create a structured plan for your Ironman training, including specific actions, timelines, and contingency strategies to stay on course. Habit Formation: Understand the importance of forming new, healthy habits for Ironman training and how to integrate these changes into your daily routine. Keep a Flexible Mindset: Hear about the significance of a growth mindset in training, viewing setbacks as opportunities for learning and being ready to adjust your plans as needed. Your Support Systems: Learn the value of seeking support from friends, family, or training groups to keep you accountable and motivated throughout your Ironman journey. Join Coaches Rob and Chris as they guide you through these key strategies for setting and achieving your New Year's Ironman resolutions. Get ready to embark on your best Ironman season yet! * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.  And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Happy Christmas, everybody! This week we bring you a special Christmas treat from the archive - an interview with 2023 Ironman World Champion Lucy Charles-Barclay. This interview originally was published in late 2019. 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 Oxygenaddict Podcast, we're focusing on how to spend the crucial Christmas week in a way that sets you up for a healthy and recovered start to the New Year. Coaches Rob Wilby and Chris Palfreyman discuss the SEEDS approach: Sleep, Eating, Exercise, Drinking, and Stress management, taking inspiration from the work of Dr. Simon Marshall. You'll hear tips on: Sleep: Improving sleep habits, like reducing screen time before bed, adding an extra 30 minutes of sleep per night, using sleep monitoring tools, avoiding eating close to bedtime, and including daily exercise to enhance sleep quality. Eating: Nutrition and meal planning tips that balance healthy choices with the enjoyment of holiday treats. Learn how treats don’t always have to be chocolate and how to plan Christmas salads that are both nutritious and festive. Exercise: Keeping active during the holidays but not making training the priority. Explore alternatives like strength and conditioning, yoga, and flexibility exercises. Understand why it's okay if pools are closed during this period. Drinking: Guidance on limiting alcohol intake and maintaining hydration. Stress Management: Techniques for managing stress through time outdoors, walking in nature, meditation, journaling, and using Heart Rate Variability (HRV) tracking to monitor stress levels. This episode is designed to help you navigate the holiday season with a focus on health and recovery, ensuring you're ready to kick off the new year in the best shape possible for your Ironman training.  * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block. This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training. You'll hear a comprehensive review on: Training Session Completion: Analyzing how many of the planned sessions were completed and what your Race Ready score was over the past 8 weeks. Pattern Learning: Understanding what training patterns worked, what didn’t, and factors like time of day, pre-planning the week, and how these affected your training. Injury Analysis: Discussing any injuries or niggles, identifying their potential causes, and the importance of maintaining commitments to physiotherapy if injured. The Power of Journaling: Exploring the benefits of journaling to identify causal links between external stresses (like travel, work stress, social commitments, late nights, and increased alcohol intake) and their impacts on session performance, illnesses, and injuries. Expected Improvements After 8 Weeks: Discussing the range of improvements you can expect, such as a 5-10% increase in FTP test, a 15-30s improvement over 400m in CSS test, and a 4-8s per km increase in M-pace for the run test. General Test Result Advice: Reminding listeners that test results are for establishing accurate training baselines and not for bragging rights. Emphasizing that swim progress may not be linear and advising on how to approach run progress and reset paces, possibly through a 5k or 10k race. This episode is designed to help you reflect on your training, understand the progress you've made, and set the stage for the next phase of your Ironman journey. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠