Oxygen Addict Triathlon Podcast
Rob WIlby
<p>Interviews with the biggest names in triathlon, brought to you each week by coach Rob Wilby. </p>
- 30 minutes 9 secondsFTP, TSS, Indoor vs Outdoor Riding & Bike Power vs Endurance (Listener Q&A) | Ep 583
In this week’s episode, Coach Rob answers questions from athletes navigating the messy reality of training for an Ironman alongside work, family, and unpredictable conditions.
From battling bad weather to juggling early starts, this is a practical, no-nonsense Q&A focused on what actually moves the needle.
You’ll learn:
- Whether indoor training is “good enough” (and when it isn’t)
- How to structure back-to-back sessions when time is tight
- The truth about FTP testing—and why your numbers might be misleading
- How to bridge the gap between short power and long endurance
- What a “too high” TSS score is really telling you about your pacing
- Why comparing your FTP to social media is a fast track to doubt—and what to focus on instead
- Simple, high-impact ways to improve bike performance before race day
If you’re training for your first Ironman or 70.3 and trying to make it work around real life, this episode will help you stay focused on what matters and let go of what doesn’t.
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SPONSORS
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Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
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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 code OXYGEN26 at checkout to claim your 15% discount
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25 March 2026, 6:30 am - 30 minutes 55 secondsTraining in Bad Weather, FTP Testing, TSS Explained: Listener Q&A| Ep 582
Rob answers listener questions covering the most common real-world training challenges for busy age-group triathletes.
This week:
-> How to handle training when bad weather makes outdoor riding impossible...
-> Why the 20-minute FTP test beats ramp tests every time...
-> How to structure an FTP block versus IRONMAN-specific training...
Rob also breaks down Training Stress Score — what your TSS should actually be on a long ride and what a sky-high number is actually telling you. Plus, why your current FTP matters far less than the months of training still ahead of you.
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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18 March 2026, 6:30 am - 27 minutes 44 secondsWhy Strong Cyclists Over-Bike & Fall Apart on the Marathon: Ironman Q&A | Ep 581
Coach Rob answers listener questions on three important topics related to IRONMAN training:
The maximum bike TSS budget that's key to a strong Ironman marathon (even for experienced cyclists)...
Whether switching to clipless pedals before your A race is worth it...
And why separating your long run and long ride into different days of the week can save your training
* * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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11 March 2026, 6:30 am - 32 minutes 7 secondsSwim Drills, CSS Test Confusion & Indoor vs Outdoor Power: Listener Q&A | Ep 580
Rob tackles listener questions on the fist and unco drills for better water feel, how to read CSS test results that don't quite add up, and why indoor and outdoor power numbers are rarely the same.
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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4 March 2026, 6:30 am - 31 minutes 40 secondsHow to Train for Multiple Race Distances; Injury Prevention for Older Triathletes; Creating an Optimal Fuelling Strategy | Listener Q&A| Ep 579
Coach Rob answers listener questions this week, covering:
* How to structure a season with multiple race distances without compromising your goal event...
* Why injury prevention becomes a critical training variable for athletes as they age...
* How to build a fuelling and hydration strategy that works on race day.
Plus practical advice on training plan structure for first-time 70.3 athletes.
* * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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25 February 2026, 6:30 am - 37 minutes 53 secondsPower Meters, Double Run Days & Swim Speed: Your IRONMAN Questions Answered | Ep 578
This week Coach Rob digs into listener emails, answering questions from athletes building toward their first Ironman.
He covers whether a single-sided power meter is enough...
Whether splitting your long run into two sessions is a good idea...
How offshore workers with limited pool access can still make progress in the swim.
Plus, Rob shares a real example of two athletes dropping 20 seconds per 100m in a single session through one targeted drill and explains why fitness alone won't make you faster in the water.
Along the way, he reflects on why the advice you take matters just as much as the training you do, and why longevity in the sport should always come before chasing marginal gains.
If you're a first-timer figuring it all out, this one's for you.
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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18 February 2026, 6:30 am - 28 minutes 24 secondsTEN mistakes I always see IRONMAN first-timers make | Ep 577
Most first-time Ironman athletes don’t fail because they’re lazy or under-prepared. They fail because they’re doing things that feel right but are actually sabotaging their prep.
In this episode, I break down 10 of the most common Ironman training mistakes I've seen first-timers make every single season.
You’ll learn:
Whether you're training hard enough on the bike...
What role run intervals have in Ironman training
How swimming more can actually make you slower
Why poor recovery leaves you undertrained, not overtrained
The critical difference between indoor and outdoor FTP
Why brick sessions are overused, overdone, and misunderstood
Why walking is a performance strategy in IRONMAN, not a failure
How your open-water capabilities can undo all gains you've made in the pool
How failing to train your gut guarantees race-day fueling problems
And whether you should be racing a marathon ahead of your Ironman
If you’re training for your first Ironman and want confidence that your effort will actually translate into a strong race-day performance, this episode will save you months of frustration, and possibly your Ironman finish.
* * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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11 February 2026, 6:30 am - 27 minutes 9 secondsIRONMAN Training When Life Gets in the Way: travel, fatigue, missed sessions, bike (dis)comfort, TT vs road bike | Ep 576
This week Coach Rob answers questions sent in by athletes, listeners, and YouTube viewers, all focused on how to train effectively when life refuses to play nicely with your plan.
We cover two big themes in this episode:
Training Around Travel & Disruption
How to restructure your week when work travel limits training time
What to prioritise when you can’t hit every session
Whether missed sessions should ever be “made up”
How to adjust intensity when sleep, stress, and nutrition are all off
Why long-term consistency matters more than perfect weeks
Bike Training, TT Bikes & Indoor Riding
Should you be doing long indoor rides on your TT bike?
When (and why) to rotate a road bike back in
ERG mode vs free riding on Zwift
Flat routes vs hilly routes for endurance work
Social coffee rides vs solo TT riding when chasing performance
Fixing neck, back, and saddle discomfort
As always, this episode is built around real-world Ironman training aimed primarily at busy age-groupers who need to train smart.
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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4 February 2026, 6:30 am - 36 minutes 39 secondsIronman Q&A: Key Session Framework, Missed Bike Workouts, Practice 70.3s, Race-Specific Prep, Training Around Travel and much more! | Ep 575
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby answers 10 listener questions about Ironman training for busy age-group triathletes, especially athletes juggling work travel, family commitments, and limited training time.
If you feel like you’re constantly cramming sessions, missing workouts, or unsure what to prioritise, this Q&A will help you simplify your training, protect your recovery, and stay consistent all the way to race day.
Topics covered include:
How to structure a repeatable Ironman training week when life is hectic
The “4 key sessions” framework (what matters most when you’re busy)
What to do after a disrupted week (travel, missed bike sessions) — and why not to “make up” workouts
How close you can place hard sessions together without compromising recovery
Whether a half / full marathon during an Ironman build helps or harms performance
When to retest FTP and why testing is about training accuracy (not ego)
“My training hasn’t gone to plan” - do I still have enough time before Ironman?
How to approach a 70.3 as a B-race before your Ironman (race vs rehearsal vs training day)
When to shift into race-specific Ironman preparation
How to know if training is working when you don’t feel fitter week to week
A simple way to judge readiness using consistency metrics
This episode is a practical, no-fluff guide to training smarter, so you arrive healthy, confident, and ready to execute on race day.
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
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Listen on Apple Podcasts
28 January 2026, 6:30 am - 34 minutes 15 secondsIronman Q&A: Weight management; Using ERG; Carb intake; Training when ill, ChatGPT training plans... and much more! | Ep 574
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers real listener questions about Ironman and 70.3 training, cutting through social media noise, influencer advice, and conflicting information online.
Topics include:
ERG mode: on vs off for indoor bike training
Why Zwift, Garmin and TrainingPeaks power zones don’t match
How to set up a Wattbike or smart bike to match your race bike
Cleat placement, worn cleats and injury risk
Carbohydrate intake on long rides and race-day fueling
Weight loss vs performance for Ironman and 70.3 athletes
How much carbohydrate per hour you really need on the bike
Whether ChatGPT can write an effective Ironman training plan
How to structure training without 20–30 hour weeks
Planning race simulations around family holidays
Training with illness, low HRV, and when to rest
This episode gives a great insight into the same proven coaching system Rob uses with his Team Oxygenaddict Ironman and 70.3 athletes: simple, sustainable training that keeps you healthy, motivated, and improving without burning out.
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
* * * * * * * * * * * *
Listen on Apple Podcasts
21 January 2026, 6:30 am - 35 minutes 2 secondsSix Months to IRONMAN: The Dark Art of Recovery (and Why Most Athletes Get This Wrong) | Ep 573
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob continues the Six Months to Ironman series with what may be the most important (and most misunderstood) principle in Ironman training.
Recovery.
Most athletes believe fitness is built by doing more. More sessions. More intensity. More volume.
And this scuppers so many Ironman performances.
You’ll learn:
Why fitness adaptations happen during recovery, not training
How poor recovery suppresses immunity, motivation, and performance
What a proper recovery week actually looks like (and why most people get it wrong)
How illness, fatigue, and burnout are often self-inflicted through overtraining
Why resting when you want to train most is a hallmark of a mature Ironman athlete
How to structure recovery so you arrive at race day feeling strong, fresh, and ready
Rob also shares real-world coaching insights from working with hundreds of Ironman and 70.3 athletes, including why winter illness spikes are often a red flag for excessive training stress.
This episode is essential listening if:
You’re training for your first Ironman or 70.3
You constantly feel tired, run-down, or “flat” in training
You struggle emotionally with rest days or recovery weeks
You want to maximise results without increasing training hours
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SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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 code OXYGEN26 at checkout to claim your 15% discount
* * * * * * * * * * * *
Listen on Apple Podcasts
14 January 2026, 6:30 am - More Episodes? Get the App