Best Rob Wilby Podcasts (2025)

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Fueling, FTP Tests & Training Niggles: Your Biggest Ironman Questions Answered | Ep 554 30:19

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7d ago30:19

30:19

In this week’s episode, Coach Rob dives into some of the most common questions from athletes preparing for Ironman and 70.3: How to fuel long rides without GI issues Should you separate fluids and calories on the bike? How many bottles should you really carry on race day? Pool vs. open water for your race simulation swim What to do if your FTP test…

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An IRONMAN Triathlete's Guide to Avoiding and Recovering from Injury | Ep 553 32:30

14d ago32:30

32:30

In this week's episode Coach Rob dives into the critical topic of injury prevention and recovery for triathletes. Including: -> The importance of recognizing early signs of injury... -> Seeking prompt professional help... -> Understanding the causes of common injuries in the sport... -> The role of strength and conditioning in injury prevention & r…

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Age Group Story - Isabelle Campbell: Balancing Career, Kids & IRONMAN | Ep 552 1:00:57

21d ago1:00:57

1:00:57

This week, coach Rob chats with Team Oxygenaddict athlete Isabelle, an age-group athlete who is now an IRONMAN! Isabelle shares her journey, from the initial self-doubt and rigorous training to overcoming mental and physical challenges. Despite juggling her training with two kids and a demanding job, Isabelle's dedication, mindset, and support from…

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Ask The Coach: Ironman Bike Pacing, Power Guidance, Equipment Selection, Training for Hills and more! | Ep 551 26:05

28d ago26:05

26:05

This week we have an "Ask the Coach" episode. Coach Rob answers listener questions on: -> Pacing with power meters or heart rate monitors... -> Effective training for hilly courses... -> Getting acclimated to the aero position... -> Gear choices for different courses... -> Hydration & nutrition planning... -> Race-day pacing... -> Riding with power…

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Less is More: The Perfect IRONMAN Taper | Ep 550 26:54

1M ago26:54

26:54

In this episode of the Oxygen Addict Triathlon Podcast, Coach Rob shares 10 tips for perfecting your Ironman or 70.3 taper. He addresses common concerns athletes face during tapering, emphasizing: -> The importance of reducing training volume while maintaining intensity... -> Prioritizing recovery... -> Optimizing nutrition... -> Maintaining electr…

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Rob Rinder and Juno Dawson 27:33

1M ago27:33

27:33

RUNNING WITH SCISSORS by Augusten Burroughs, chosen by Rob RinderTHE ODD WOMAN AND THE CITY by Vivian Gornick, chosen by Harriett GilbertEARTHLINGS by Sayaka Murata, chosen by Juno Dawson The barrister, television presenter and writer Rob Rinder and author Juno Dawson talk books with Harriett Gilbert. Juno Dawson selects Sayaka Murata's Earthlings,…

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Couch to IRONMAN in 12 Months | Ep 549 28:34

1M ago28:34

28:34

Does the idea of going from "Couch to IRONMAN" in 12 months sound absurd to you? This week, Coach Rob is sharing his framework & roadmap that has helped numerous Team Oxygenaddict athletes successfully achieve just that. Here's the link to the interview with Team Oxygenaddict athlete Allun, who went from complete beginner to Ironman Wales finisher …

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Zadie Smith and Colm Tóibín 30:03

1M ago30:03

30:03

OBLIVION by Héctor Abad, chosen by Colm TóibínFLESH by David Szalay, chosen by Zadie SmithCALL ME BY YOUR NAME by André Aciman, chosen by Harriett Gilbert Authors and good friends Zadie Smith and Colm Tóibín join Harriett Gilbert to share books they love. For a longer edition of this episode, check out the A Good Read podcast. Colm Tóibín chooses O…

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Complete Beginner to IRONMAN Wales Finisher in Less Than 1 Year! (Replay of Ep 511) | Ep 548 55:08

2M ago55:08

55:08

This week's episode is a rerun of Episode 511 - the incredible journey of Team Oxygenaddict's Allun Sutherland who went from complete beginner to Ironman Wales finisher in less than 12 months. 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 s…

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Joanna Hardy-Susskind and Horatio Clare 27:49

2M ago27:49

27:49

THE TRUCE by Primo Levi, chosen by Horatio Clare THE SUN DOES SHINE by Anthony Ray Hinton with Lara Love Hardin, chosen by Joanna Hardy-SusskindSULA by Toni Morrison, chosen by Harriett Gilbert Writer Horatio Clare joins criminal defence barrister Joanna Hardy-Susskind to discuss favourite books with Harriett Gilbert. Horatio's choice is a book he …

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Ten Strength & Conditioning Mistakes Ironman Athletes Make (And How to Fix Them) | Ep 547 20:54

2M ago20:54

20:54

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob explains common strength and conditioning mistakes made by Ironman athletes and how to fix them. Topics include: The importance of conditioning over mere muscle building... The significance of maintaining muscle activation... How to prevent injuries while sustaining long-term athletic…

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Desiree Akhavan and Rosie Wilby 27:51

2M ago27:51

27:51

ALL FOURS by Miranda July, chosen by Desiree AkhavanUNTRUE by Wednesday Martin, chosen by Rosie WilbyDRAGON TALK by Fleur Adcock, chosen by Harriett Gilbert Filmmaker and writer Desiree Akhavan joins comedian, writer and podcaster Rosie Wilby as they discuss favourite books with Harriett Gilbert. Desiree's choice is All Fours by Miranda July, a nov…

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Power Meter Pacing: How to Ride Smart and Run Strong on Race Day | Ep 546 25:37

2M ago25:37

25:37

In this week's episode of the Oxygenaddict Triathlon Podcast, coach Rob is talking all things power meters. More specifically - exactly how to use them to optimise performance, in particular to improve the run leg of your IRONMAN. Topics include: The importance of accurate pacing during the bike segment to avoid compromising your run potential... P…

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James Rebanks and Kiri Pritchard-McLean at the Hay Festival 27:51

2M ago27:51

27:51

THE IRON AGE by Arja KajermoA SHORT STAY IN HELL by Steven L PeckSTONE YARD DEVOTIONAL by Charlotte Wood James Rebanks is a farmer from the Lake District as well as author of The Shepherd's Life. His new book The Place of Tides is about his time in Norway learning from an elderly woman who cared for eider ducks on a remote island. His book choice i…

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Increasing Bike Speed - 10 Ways to Save Watts and Ride Faster | Ep 545 19:54

2M ago19:54

19:54

In this episode of the Oxygen Addict Triathlon Podcast, Coach Rob provides ten tips for triathletes to increase their bike speed without the need to become a fitter, stronger rider. Ordered in terms of time / power savings, he covers a range of low / no cost adjustments like shaving legs and wearing higher-quality, tighter-fitting tri suits, to tho…

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Budgie and Juhea Kim 27:52

2M ago27:52

27:52

NAUSEA by Jean-Paul SartreGO WENT GONE by Jenny ErpenbeckLAURUS by Evgeny Vodolazkin Budgie is best known as the drummer with Siouxsie & The Banshees and The Creatures, as well as The Slits. His memoir The Absence: Memoirs of A Banshee is published in July 2025. Together with the Korean novelist Juhea Kim he chooses his favourite book to discuss wi…

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Mastering the Heat- 10 Essential Strategies for Racing in Hot Conditions | Ep 544 22:07

3M ago22:07

22:07

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob focuses on preparing athletes to race in hot conditions. He outlines ten essential strategies to help athletes perform well in the heat, including: How far ahead of race day to begin your heat acclimation protocol... Using saunas or hot water immersions post-exercise for acclimation..…

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Xantoné Blacq and Harry Trevaldwyn 27:45

3M ago27:45

27:45

WHEN GOD WAS A RABBIT by Sarah Winman, chosen by Harry TrevaldwynTHE ALCHEMIST by Paulo Coelho, chosen by Xantoné BlacqJAMES by Percival Everett, chosen by Harriett Gilbert Music producer and composer Xantoné Blacq joins actor and writer Harry Trevaldwyn to share the books they love with presenter Harriett Gilbert. First up, Harry brings to the tab…

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Josh Cohen and Nussaibah Younis 27:21

3M ago27:21

27:21

BIG SWISS by Jen Beagin, chosen by Nussaibah YounisA HEART SO WHITE by Javier Marías, chosen by Josh CohenTHE END OF EDDY by Edouard Louis, chosen by Harriett Gilbert Big Swiss is a 29-year-old gynecologist who has never had an orgasm. Greta Work is an audio transcriber for a sex therapist who is infatuated by one of his clients. After an encounter…

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Fuelling & Hydration Mistakes That Ruin Ironman Performances | Ep 543 22:18

3M ago22:18

22:18

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob delves into 10 common fueling and hydration mistakes that commonly sabotage Ironman performances, and provides advice to avoid them. Including: The importance of correct carbohydrate intake... How to gradually increase carb consumption without stomach issues... Pre-ride nutrition stra…

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Jack Thorne and Peter Kosminsky 27:43

3M ago27:43

27:43

AN INSTANCE OF THE FINGERPOST by Iain Pears, chosen by Peter KosminskyHEROES OF THE FOURTH TURNING by Will Arbery, chosen by Jack ThornePERFECTION by Vincenzo Latronico, chosen by Harriett Gilbert Thorne and Kosminsky are great friends, but don't fully agree on the books discussed. Topics raised by their choices include toxic masculinity, empathy, …

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Why Your Ironman Run Falls Apart (And How to Stop It Happening Again) | Ep 542 28:48

3M ago28:48

28:48

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob delves into strategies to improve your Ironman marathon performance. He highlights common mistakes such as: Running easy runs too hard... Not updating run paces as fitness improves... The impact of poor bike pacing... How to calculate accurate run pace zones... The benefits of the 9-1…

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TEN Swim Mistakes That Could Ruin Your Ironman - and how to avoid them | Ep 541 22:56

3M ago22:56

22:56

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob discusses ten common swim mistakes that can ruin your Ironman performance and how to avoid them. Topics including: Avoiding continuous long swims early in training... The importance of open water practice... Properly following structured swim sessions... Practicing open water skills..…

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10 Bike Leg Mistakes Ironman Triathletes Keep Making (And How to Fix Them) | Ep 540 24:15

4M ago24:15

24:15

In this episode of the Oxygen Addict Triathlon Podcast, host Coach Rob dives into the top 10 bike leg mistakes Ironman triathletes often make and provides actionable solutions to correct them. Including: Starting the bike leg too hard, chasing speed or other athletes... Ignoring terrain and conditions... Improper pacing practice in training... Lett…

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Race Strategy and Preparation: Essentials Ahead of Your Next Ironman | 539 23:19

4M ago23:19

23:19

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob answers athlete questions to do with IRONMAN race s…

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Fueling & Hydration Strategies for IRONMAN | Ep 538 24:31

4M ago24:31

24:31

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob answers 10 key questions related to building an eff…

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IRONMAN Swim Training: Your Questions Answered | Ep 537 32:52

4M ago32:52

32:52

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob is giving advice to IRONMAN & 70.3 athletes on impr…

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IRONMAN Run Training: Your Questions Answered | Ep 536 29:55

5M ago29:55

29:55

🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob addresses ten listener questions about improving running performance specifically for Ironman and…

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IRONMAN Bike Training: Your Questions Answered | Ep 535 30:01

5M ago30:01

30:01

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob answers 10 athlete questions about improving your b…

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Transitioning from Pool to Open Water | Ep 534 28:24

5M ago28:24

28:24

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... This episode of the Oxygenaddict Triathlon Podcastis all abou…

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Ask The Coach: IRONMAN & 70.3 First-Timers' Questions Answered | Ep 533 29:01

5M ago29:01

29:01

This week Coach Rob answers essential questions from athletes about preparing for their first Ironman or 70.3 triathlon. Key topics include: Appropriate training hours... Avoiding overtraining... Improving bike performance... Incorporating brick sessions... Effective race nutrition strategies... Off-season swim training... The role of strength trai…

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Douglas Stuart and Sian Eleri 27:52

5M ago27:52

27:52

Douglas Stuart author of Booker Prize winning novel Shuggie Bain chooses his favourite book - Train Dreams by Denis Johnson - a short novel encapsulating the history of America in the early 20th century through the life of a lonely man in the forests of the Pacific Northwest.He's joined by Radio 1 and The Voice Wales presenter Sian Eleri whose choi…

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Triathlon Training Camps: Planning & Executing the Perfect Training Week| Ep 532 30:18

6M ago30:18

30:18

If you're heading off on a training camp, you need to listen to this week's episode. Coach Rob talks through how to organise your training to ensure you make the most of teh opportunity to significantly increase swim, bike & run volume, without putting yourself at risk of overtraining or injury, More specifically: The importance of bike volume... M…

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Lucy Speed and Sarah Mills 27:50

6M ago27:50

27:50

EVERYONE BRAVE IS FORGIVEN by Chris Cleave, chosen by Lucy SpeedTHE HUMAN FACTOR by Graham Greene, chosen by Harriett Gilbert253 by Geoff Ryman, chosen by Sarah Mills Former Eastenders and present-day Archers actor Lucy Speed and comedian Sarah Mills talk about books set in wartime London, a 1990s underground train, and Graham Greene's MI6. Lucy's …

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From Turbo to Tarmac: Essential Tips to Transition to Outdoor Riding | Ep 531 29:04

6M ago29:04

29:04

This week, Coach Rob provides tips and guidance on transitioning from indoor to outdoor cycling as the weather improves and training starts to become more race specific. Including: Improving bike handling skills... Bike maintenance checks... Adjusting to outdoor riding conditions... Appropriate dress for variable spring weather... How to pace climb…

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Nina Sosanya and Joelle Taylor 27:41

6M ago27:41

27:41

Actor Nina Sosanya and prize winning poet and writer Joelle Taylor talk favourite books with Harriett. Nina chooses Sally Jones and the False Rose by Jakob Wegelius, a children's novel with a mute gorilla engineer as its protagonist. The book appeals to Nina's love of engineering, and the city of Glasgow! Joelle nominates Booker Prize winning The S…

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TEN Proven Swim Tips for IRONMAN First-timers | Ep 530 31:14

6M ago31:14

31:14

This week, Coach Rob is helping new triathletes overcome common swimming challenges, covering ten essential practical tips specifically aimed at athletes entering a 70.3 or Ironman triathlon who may not be confident swimmers or are new to the sport. Including: Drills to improve swimming skills, address initial fears, and build endurance... How to b…

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Oliver Burkeman and Sara Collins 27:51

6M ago27:51

27:51

MOON TIGER by Penelope Lively, chosen by Sara CollinsNUMBER GO UP: INSIDE CRYPTO'S WILD RISE AND STAGGERING FALL by Zeke Faux, chosen by Oliver BurkemanLORD JIM AT HOME by Dinah Brooke, chosen by Harriett Gilbert "I'm writing a history of the world" - so begins the choice of novelist and broadcaster Sara Collins: Penelope Lively's Booker Prize-winn…

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Making Sense of Test Week: Ask the Coach| Ep 529 33:16

6M ago33:16

33:16

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers athlete questions about interpreting test week results for swim, bike, and run performance. Including: The importance of CSS tests for swimming, FTP tests for cycling, and submaximal run tests for accurate performance measurement... Adapting training based on test results... M…

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Inua Ellams and Ted Hodgkinson 27:51

6M ago27:51

27:51

WHEN WE CEASE TO UNDERSTAND THE WORLD by Benjamin Labatut (translated by Adrian Nathan West), chosen by Ted Hodgkinson ENTER GHOST by Isabella Hammad, chosen by Inua EllamsGHOSTING: A DOUBLE LIFE by Jennie Erdal, chosen by Harriett Gilbert As Head of Literature and Spoken Word-programming at the Southbank Centre in London, writers and writing are a…

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How to Transition from Winter Training to Endurance Training for IRONMAN & 70.3 | 528 32:53

7M ago32:53

32:53

This week Coach Rob Wilby from Team Oxygen Addict discusses the critical changes in training as athletes move from the winter FTP build phase to the race preparation phase for Ironman and 70.3 events. We cover the modifications needed in bike, run, and swim workouts, to ensure the necessary focus on safely building endurance in each of swim, bike a…

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Julia Bradbury and Ramita Navai 28:03

7M ago28:03

28:03

How to Stop Time by Matt Haig, chosen by Julia BradburyA Fine Balance by Rohinton Mistry, chosen by Ramita NavaiAn Enchanted April by Elizabeth von Arnim, chosen by presenter Harriett Gilbert TV presenter, author and walking enthusiast Julia Bradbury recommends a fiction book by Matt Haig, How to Stop Time, which brings to life the idea of living f…

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How To Measure Your Winter Ironman Training Progress | Ep 527 32:53

7M ago32:53

32:53

In this episode Coach Rob discusses the the how, why and when of assessing fitness progress made over the winter training block. He dives into the mechanics of measuring improvements via the Team Oxygenaddict winter testing protocols of the FTP test, CSS test and the sub-max run test. Rob also discusses the interpretation of those results - i.e. wh…

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Joe Dunthorne and Iszi Lawrence 28:08

7M ago28:08

28:08

Perfume: The Story of a Murderer by Patrick Süskind, translated by John E. Woods, chosen by Iszi LawrenceTwo Serious Ladies by Jane Bowles, chosen by Joe DunthorneOh William! by Elizabeth Strout, chosen by presenter Harriett Gilbert Historical fiction author and broadcaster Iszi Lawrence adores the sensational novel Perfume, and has done since she …

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Nicci Gerrard and Sean French 27:58

7M ago27:58

27:58

Books featured: True Grit by Charles PortisSorrow and Bliss by Meg MasonMoominland Midwinter by Tove Jansson Nicci Gerrard and Sean French write collectively as Nicci French. They not only write together, they're also a married couple and they love to read. Sean chooses True Grit by Charles Portis, better known for the film versions with John Wayne…

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Mastering the IRONMAN Swim (part 2) | Ep 526 30:11

7M ago30:11

30:11

This week on the Oxygenaddict Triathlon Podcast, Coach Rob dives into part two of 'Mastering the Ironman Swim'. Following on from last week's first part, in part 2 we discuss mental and physical strategies for transitioning from confident pool swimming to handling the challenges of open water. We get into practical, effective ways to tackle the 3.8…

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Mastering the IRONMAN Swim (Even If You're Terrified) | Ep 525 30:59

7M ago30:59

30:59

On this week's Oxygenaddict Triathlon Podcast, Coach Rob is talking through mastering the Ironman swim with valuable tips for beginners, nervous athletes, as well as experienced triathletes looking to improve their swim. Rob addresses common fears, the importance of technique over distance, and the most effective training methods, including essenti…

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Panicking when swimming? Run pacing on hills? Training in the Aero Position? CSS tests? Your questions answered! | Ep 524 27:50

8M ago27:50

27:50

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... T…

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Your IRONMAN Training Questions Answered | Ep 523 21:49

8M ago21:49

21:49

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 challenge…

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Cold Weather Triathlon Training: Practical Tips to Stay Safe and Keep Progressing | Ep 522 24:46

8M ago24:46

24:46

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 i…