Oxygenaddict Triathlon Podcast

Latest Episodes:

IRONMAN Fuelling & Hydration: Carbs Per Hour, Sweat Rates, Bottle Strategy & Racing in the Heat (Q&A) | Ep 599 Jul 15, 2026

Show notes

Success on IRONMAN race day is as much a fuelling equation as a fitness challenge.

This episode Coach Rob Wilby works through a batch of athlete questions on carbohydrate intake, hydration, electrolytes and bottle strategy, all framed by the recent heat spells that saw IRONMAN France cancelled, Frankfurt shortened and lots of other European races affected.

In this episode:

Should carbs per hour be based on body weight? Why gut absorption matters more than size, the 1g per kilo starting point, where the ~100g/hr ceiling really sits, and the truth about those 150g pro fuelling stories.
How hard to push carbs in training. The safe way to build tolerance and how to adjust intake in the heat.
How much to drink on the bike and run. The 500–700ml/hr starting point, why sweat rates range from 300 to 1,500ml/hr, and how a sweat test plus good record-keeping in TrainingPeaks takes the guesswork out.
Refilling bottles on course. Why you don't need to at branded IRONMAN aid stations, Rob's grab-and-cool technique, and how to carry concentrated PFH and dilute on the go for non-branded races.
Separating carbs from electrolytes. The case for one concentrated carb bottle and one strong electrolyte bottle.
Rob's Almere 2008 cautionary tale. Over-biking, not peeing, going hyponatremic, and coming round in the med tent with two IVs - the race that changed how he thinks about hydration for good.

Whether it's your first IRONMAN or 70.3 or you're fine-tuning a hot-race strategy, this one will help you cross the line feeling good rather than in the med tent.

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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.

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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

Should You Race a 70.3 Before Your IRONMAN? Your Race Planning Questions Answered| Ep 598 Jul 08, 2026

Show notes

How do you pick a race that actually suits your strengths, and training limitations? This week Coach Rob Wilby works through a batch of real athlete questions on race selection, build-up racing, taper week, and preparing for terrain you can't train on.

The theme running through all of it: plan these things before you hit "enter," and you save yourself a world of trouble on race day.

In this episode:

Should you race a 70.3 before your autumn IRONMAN? The two ways to slot it in (as a full A/B race with enough time to recover and rebuild, or as a B race closer to IM that fits neatly into the plan.
Is an Olympic worth doing before a 70.3? The value of race practice and the one mistake that turns a one-day recovery into a week of sore legs.
What to actually do during race week. Volume, intensity and why freshness - not fitness - is your focus.
Prepping for hilly IRONMAN Wales when you live somewhere flat. How to replicate climbing indoors with force and cadence work and the things that no amount of time on the trainer can prepare you for.

Whether you're planning your first IRONMAN or fine-tuning race selection for the season, this one will help you make good decisions well before raceday.

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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.

* * * * * * * * * * * *

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

IRONMAN Fuelling & Hydration: How to Nail Your Carbs, Electrolytes and Fluids on Race Day Jul 01, 2026

Show notes

Race day success is as much a fuelling challenge as a fitness challenge. And in this episode Coach Rob Wilby answers athlete questions on getting your IRONMAN and 70.3 fuelling and hydration right.

From carb targets to sweat rates to the bottle setup that keeps you in control when it's brutally hot, this is your guide to practising it all long before race day.

In this episode:

Should your carbs-per-hour be based on body weight? Why gut absorption matters more than size
The 1g of carbs per kg of body weight starting point, and why ~100g/hr is the gold standard for most age-groupers
How to train your gut: the +5g per hour, per week protocol
Why you should back your carbs off by ~10% on race day, especially in the heat
How much to drink on the bike and run, and why sweat rates can vary from as little as 300ml to as much as 1,500ml per hour
The case for a sweat test to find your personal numbers
Refilling bottles on course vs. carrying a concentrated mix
Why you should separate your carbs and electrolytes into different bottles
What you can learn from Rob's personal experience of dehydration, hyponatraemia and a finish-line collapse

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.

Book an application call today to find out if you'd be a good fit for Team Oxygenaddict 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 code OXYGEN26 at checkout to claim your 15% discount

* * * * * * * * * * * *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.

Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/

* * * * * * * * * * *

precisionfuelandhydration.com

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

IRONMAN Run Training Q&A: M-Pace vs E-Pace, Managing injuries, Carbon Shoes & Cardiac Drift | Ep 596 Jun 24, 2026

Show notes

In this run-focused Q&A episode, Coach Rob tackles the most common IRONMAN and 70.3 training misconceptions.

Including:

How your marathon pace translates to target race paces for IRONMAN and 70.3...
What's your best-case IRONMAN marathon pace
Setting heart rate zones properly in TrainingPeaks (and why Garmin's defaults can't be trusted)
Managing run injuries - when to see a physio, integrating rehab, and swapping runs for aerobic bike sessions
Carbon race shoes - are they worth it for you, given your speed and biomechanics
Cardiac drift and decoupling: what HR:PA tells you about your aerobic fitness, and the sub-5% target

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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.

* * * * * * * * * * * *

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

IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595 Jun 17, 2026

Show notes

How hard should you actually ride the IRONMAN bike leg? The answer is more nuanced than simply copying the pros. And getting it wrong often leads to a long walk in the marathon.

In this Q&A, Coach Rob Wilby breaks down the numbers behind smart bike pacing so you finish the bike with enough left to run well.

In this episode:

Why your FTP percentage has to drop the longer you're on the bike (and why backwards-engineering a pro's 82% will blow your race apart)
The TSS budget cap that holds true whether you ride 4:30 or 8:00 (plus theequivalent for 70.3). And why it only works if you're properly race-fit
Normalised power vs. average power: how spiking out of corners and standing up short hills burns matches you need for the run.
Why the first 60-90 minutes on the bike should feel like the easiest of the day
Why you MUST do an outdoor FTP test and why it must be done in race position, in race kit, on a flat out-and-back.
"My race-sim TSS came back way over 280, should I worry?"
How to check your FTP setting and use Best Bike Split to model a realistic, run-friendly pace
Gearing for hilly races: why going to a 36-tooth cassette (or even a 1:1 ratio) saves your legs - especially on hilly on courses like Wales.
Why all IRONMAN bike courses aren't equal and how to make your long rides mirror your race day terrain, descents and corners included

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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.

* * * * * * * * * * * *

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

Moving Your Swim Sessions into Open Water: Everything You Need to Know | Ep 594 Jun 10, 2026

Show notes

It's open water season in the Northern Hemisphere, and the questions are flooding in.

This week Coach Rob answers the most common athlete questions about moving your swimming out of the pool and into the lake or sea ahead of your first IRONMAN or 70.3.

In this episode:

When to make the switch to open water, and the simple rule for timing it
What to actually practice once you're there: sighting drills, drafting technique, relaxed starts, turn buoys, and a clean wetsuit exit
Why you might be slower in open water than the pool
Whether to do your endurance swim in the OW or the pool
How to choose the right start pen on a rolling-start 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.

* * * * * * * * * * * *

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

Fixing Swim-Start Panic, Run/Walk Fuelling & Aero Bars vs Faster Bike: IRONMAN Q&A | Ep 593 Jun 03, 2026

Show notes

Coach Rob answers your IRONMAN training questions. This week:

Run/walk strategy when aid stations don't line up with your 9/1 rhythm...
Why fuelling beats racing until the final 10K...
Why you can't get your breath at the swim start, and the breathing trick that controls your pace...
How to train between races...
The 2-3 things that matter most stepping up from 70.3 to full IRONMAN...
Aero bars vs a faster road bike: which actually saves you more time...
Zone 2 training when you live (and race) somewhere hilly...
Plus listener stories from first-time finishers around the world.

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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.

* * * * * * * * * * * *

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

The IRONMAN / 70.3 Race Simulation Weekend: The Most Important 3 Days of your Final Build | Ep 592 May 27, 2026

Show notes

There's one weekend in your IRONMAN or 70.3 build that matters more than any other. Most athletes either skip it, don't complete sessions in the right order, or turn it into the wrong kind of training weekend entirely.

In this episode, Coach Rob explains why the race simulation weekend is the single biggest factor that determines whether you get to race day confident or worried.

It's the weekend that takes the fear out of the unknown, exposes the mistakes you'd otherwise only discover on race day, and gives you the data you need to fix them while there's still time.

Rob walks through exactly how to structure the weekend's training, pacing targets, why this is a rehearsal and not a fitness test, and why athletes who skip it are often the ones most likely to have issues on race day.

If you're doing your first IRONMAN or 70.3 this year, it's so, so importnat that you have the correct race simulation weekends scheduled at the optimal time. This episode will walk you through exactly how to build it into your final training block.

* * * * * * *

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.

* * * * * * * * * * * *

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

Open Water Swim Skills: Sighting, Drafting, Managing Panic, Wetsuit Fit & Race Day Pacing (IRONMAN Q&A) | Ep 591 May 20, 2026

Show notes

Coach Rob answers the most common questions athletes ask as they move from the pool into open water at the start of the triathlon race season.

This week:

Why pool speed often doesn't automatically translate to open water...
How much time poor sighting can actually cost you over an IRONMAN swim...
The crocodile eyes sighting technique, what to sight off, and how to practice it in the pool...
The speed benefits of drafting - how to position yourself on someone's feet without annoying them, and the drill to practice with a swim buddy.
How to flush your wetsuit properly before the swim start so it fits the way it's designed to...
How many open water sessions you really need before race day...
Why race day adrenaline makes everyone go off too hard, and how to train pacing awareness in the pool...
Using bilateral breathing as both a pacing governor and a tactical tool on race day...
Practical strategies for managing cold water panic before the start and during the swim

* * * * * * *

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.

* * * * * * * * * * * *

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

70.3 Race Pace & TSS Targets, Heat Acclimation Protocol, Training Around Holidays: Listener Q&A | Ep 590 Q&A May 13, 2026

Show notes

Coach Rob Wilby answers listener questions on some of the most practical challenges in IRONMAN and 70.3 training.

This week:

How to calculate the exact pace targets & TSS budget for 70.3...

A step-by-step heat acclimation protocol for racing in a hot climate when you've trained somewhere cool...

Plus how to plan your training around a family holiday mid-build without losing fitness...

And Rob also covers integrating cycle commuting into training and 9:1 run/walk pacing and other questions we've had in from listeners recently

* * * * * * *

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.

* * * * * * * * * * * *

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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