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Oxygen Addict Triathlon Podcast
Rob WIlby
Interviews with the biggest names in triathlon, brought to you each week by coach Rob Wilby.
- 42 minutes 10 secondsEnjoy The Christmas Holidays WITHOUT Impacting Your Training Progress | Ep 520
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.
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SPONSORS
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
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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.
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Watch on youtube
Listen on Spotify
18 December 2024, 6:00 am - 9 minutes 22 secondsHow To Breathe Properly When Swimming Freestyle | Ep 519
Do you know how to breathe when you're swimming freestyle? If you've never really given it much thought, chances are you're not breathing properly. If you tend to hold your breath underwater and quickly exhale just before taking another breath, resulting in that feeling of being short of breath and always playing catchup, fighting with your stroke to make it to the next breath, then this video is for you. If you have a tendency for your legs to sink, it may surprise you to find out that this is probably related to how you breathe. Getting your breathing technique right always has a huge impact on an athlete's swim technique and efficiency. There's A LOT of time to be saved for most people, simply by addressing how and when you breathe during your swim. And in this video we walk you through it all in detail, leaving you with a couple of simple but extremely effective things to incorporate into your next swim session.
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SPONSORS
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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.
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Watch on youtube
Listen on Spotify
Listen on Apple Podcasts
11 December 2024, 6:00 am - 16 minutes 46 secondsTwo Simple Tricks to Swim 10 Seconds per 100m Faster Almost Instantly [VIDEO] | Ep 518
In this episode, learn two simple tricks to add extra power to your swim stroke.
Move further, faster through the water with each stroke by generating more propulsion with greater efficiency.
The drills that will do this are 1) the "water bottle" drill (which works really effectively in combination with the fist drill I discussed in the last episode: https://youtu.be/zLJekigBg6A)...
And 2) the triceps push drill to enhance your stroke completion, enabling you to travel a greater distance per stroke thanks to the additional propulsion.
It's not uncommon for athletes to see an improvement of upto 10 seconds per 100m almost instantly after incorporating these 2 aspects into their swimming.
Of course it takes time and practice to embed stroke improvements into your swim technique over the long term, but seeing quick results like this really help keep you motivated to practice!
If your CSS pace is in the region of 1:30/100m or slower, you really don't want to miss this as there's a very good chance there's a significant yet simple time saving to be had for you.
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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.
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Watch on youtube
Listen on Spotify
4 December 2024, 6:00 am - 18 minutes 57 secondsKnock 10-15 Minutes Off Your IRONMAN Swim With These 2 Drills | Ep 517
TEAM OXYGENADDICT BLACK FRIDAY 2024 OFFER: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2024 to qualify: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * * * * In this episode, we deep dive into two critical swim drills that can significantly improve age group triathletes' swim times, often leading to a reduction in Ironman swim times by 10+ minutes. The first drill focuses on increasing propulsion by teaching you to develop a greater, more powerful catch. Essentially enabling you to move significantly further through the water with each stroke. The second drill emphasizes the importance of body rotation and how this, rather than the arms alone, are the key to greater efficiency and power in the water
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SPONSORS
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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.
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Watch on youtube
Listen on Spotify
26 November 2024, 11:40 am - 19 minutes 37 secondsBecome a Faster Runner WITHOUT Risking Injury | Ep 516
BLACK FRIDAY 2024 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! Book an application call before the end of November 2024 to qualify (https://team.oxygenaddict.com/consultation-call/ )
In this episode, the third in our winter training mini-series, we're focusing on run training.
We take a deep dive into how to structure your winter run training to build a strong base for next spring...
Our baseline testing protocol to enable you to measure the progress of your run fitness & speed...
How to become a faster runner while avoiding injury...
The importance of steady pacing, the benefits of the nine-minute run/one-minute walk method for long runs, and the role of differing run sessions each week.
20 November 2024, 6:00 am - 21 minutes 43 secondsBecome a Faster, More Efficient Swimmer this Winter | Ep 515
In this episode, the second in our winter training mini-series, we're focusing on swim training.
Whether you're coached by us or a solo athlete, we'll walk you through our proven approach to winter swim training.
We break down different approaches for three athlete types: competent swimmers, those aiming for podium finishes, and first-timers struggling with the swim.
Learn the importance of CSS testing, the role of swim drills, and how to balance technique and endurance sessions.
Follow our methodology, just as hundreds of age-group Ironman athletes do every winter, and you'll become a more confident, more efficient and all-round more capable swimmer by race season.
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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.
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Watch on youtube
Listen on Spotify
13 November 2024, 6:00 am - 21 minutes 43 secondsWinter Bike Training: The Key To Summer IRONMAN Success | Ep 514
We kick off our Ironman Winter Training Mini-Series this week with a focus on bike training. Learn the essential bike training principles that will ensure you maximise your FTP, bike fitness and overall aerobic fitness fitness over winter while minimising risk of injury. Get actionable tips on establishing baseline fitness levels with FTP tests, structuring weekly interval sessions, and the benefits of training in the race-day position. Whether coached by Team Oxygen Addict or not, these strategies will help you see significant fitness gains and prepare you for race day success.
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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
6 November 2024, 6:00 am - 22 minutes 17 secondsSix Winter Training Essentials For IRONMAN Success | Ep 513
In this episode, we break down the critical aspects of winter training to enhance your fitness for the upcoming season.
Learn how to implement the most effective testing protocols to benchmark your swim bike and run fitness, and discover time-efficient training methods aimed specifically at busy age-groupers.
We talk about the importance of focusing on swim technique, and the best swim drills to implement into your training that are guaranteed to help you swim faster for less effort...
And learn how to use HRV (heart rate variability) to optimize your training schedule on a day-to-day basis.
Additionally, get practical tips on nutrition planning to ensure you're fueling your body for the specific demands of training across the winter block.
Implementing even one of the things we cover in this episode will set you well on your way to seeing great improvements across the winter training block.
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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
30 October 2024, 6:00 am - 55 minutes 50 secondsComplete Beginner to IRONMAN Wales Finisher in Less Than 1 Year! | Ep 511
In this video we delve into Team Oxygenaddict athlete Allun Sutherland's incredible journey from complete beginner to Ironman Wales finisher. This is genuinely one of, if not the most incredible, inspirational age-group stories we've ever had. Alan started with no experience - literally unable to swim, didn't own a bike, and couldn't run for more than a couple of minutes without needing to stop and rest. But in less than 12 months, through patience, determination, and trusting the training process, he was able to confidently deal with everything the day threw at him - including rough sea conditions, jellyfish, and bad weather. Hear Allun's firsthand account of the training process and progression of a complete beginner, mastering race-day strategies, dealing with injuries, and the importance of mental resilience. If you're new to triathlon and have your sights set on one day tackling Ironman, you'll want to tune in to hear Alan’s remarkable journey from a complete novice to an Ironman finisher at one of the toughest Ironman races in the world. A testament to what you can achieve with the right mindset!
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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
16 October 2024, 5:00 am - 26 minutes 49 seconds#AMA: Swim Drills, Threshold Runs, Training with DOMS, Recovery From Illness, and MORE! | Ep 510
In this episode, Coach Rob answers more common questions we've recently received from triathletes.
Including:
How to manage training when feeling ill - the common concern of losing fitness, and the importance of rest and nutrition while getting back to full health...
Strength training - how to manage and avoid excessive DOMS (Delayed Onset Muscle Soreness...
How to plan your training schedules to avoid fatigue and overtraining...
Our favourite, most effective swim drills to improve technique & swim efficiency...
Finally, how to integrate marathon training as part of your tri training, including advice on pacing & workout structures
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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
9 October 2024, 5:00 am - 21 minutes 59 secondsIRONMAN: Dealing With The Unexpeced On RaceDay | Ep 509
In this episode, we delve into the invaluable insights gained from our athletes' recent participation in various Ironman races, including Ironman Wales, Ironman Italy, and the Ironman World Championships in Nice.
We cover important challenges like managing punctures, understanding race cutoffs, seeding strategies for the swim, fueling strategies, adapting race strategy on the fly, and more.
We also dive into detail on gearing adjustments for hilly courses and various practical tips for race weekend.
Whether you're a seasoned triathlete or gearing up for your first Ironman, there'll be some nuggets in here to help arm you with answers to the various "what-ifs" of raceday!
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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.
Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
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
2 October 2024, 5:00 am - More Episodes? Get the App
About Oxygen Addict Triathlon Podcast
Links
Listeners Also Subscribed To
That Triathlon Show
The Greg Bennett Show
Pro Tri News
The Triathlon Hour
Talking Triathlon
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