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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.
- 27 minutes 50 secondsPanicking when swimming? Run pacing on hills? Training in the Aero Position? CSS tests? Your questions answered! | Ep 524
This week Coach Rob hosts another "Ask me Anything", answering many of the triathlon training related questions that we've received recently.
The questions cover topics like:
Optimal gym bike resistance settings for bike training...
How to manage panics when swimming...
How to properly execute FTP sessions...
How to manage run efforts on hills...
The do's and don'ts of training in the aero position...
How to incorporate swim club sessions into your triathlon training...
Understanding the CSS swim test & interpreting its results...
...and much much more!
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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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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 the code OXYGENADDICT2025 at precisionfuelandhydration.com, or click 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
22 January 2025, 6:00 am - 21 minutes 49 secondsYour IRONMAN Training Questions Answered | Ep 523
In this episode of the Oxygen Triathlon Podcast Coach Rob answers some of the many listener questions we've received over the past few weeks.
Topics include:
The tri bike vs road bike debate...
The importance of entering otehr events pre-Ironman...
The value of FTP tests...
How to manage training during a skiing holiday...
Zwift equipment challenges...
Overcoming common swimming issues.
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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 the code OXYGENADDICT2025 at precisionfuelandhydration.com, or click 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
15 January 2025, 6:00 am - 24 minutes 46 secondsCold Weather Triathlon Training: Practical Tips to Stay Safe and Keep Progressing | Ep 522
In this episode of the Oxygenaddict Triathlon podcast, Coach Rob delivers a comprehensive guide to training safely and effectively during winter conditions.
Rob discusses the challenges posed by snow and ice, shares personal anecdotes, and offers practical advice on navigating the cold weather while maintaining your triathlon training.
Key topics include safe alternatives for swimming, biking, and running during winter, along with the importance of strength & conditioning, recovery, nutrition, and maintaining a balanced lifestyle.
So if you're experiencing the challenge of icy roads, dangerous conditons and uncertainty about how to train around it, this episode is packed with actionable tips to help you adapt your training plans and avoid injuries during the colder months.
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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
8 January 2025, 6:00 am - 47 minutes 43 secondsWinter Training: Measuring Block #1 Progress & Planning Block #2 | Ep 521
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.
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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
2 January 2025, 6:30 am - 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
* * * * * * * *
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
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
* * * * * * * *
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
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.
* * * * * * * * * * * *
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
* * * * * * * *
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
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.
* * * * * * * * * * * *
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.
* * * * * * * *
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 - 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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