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IRONMAN Run Training Q&A: M-Pace vs E-Pace, Managing injuries, Carbon Shoes & Cardiac Drift | Ep 596
Jun 24, 2026
Unknown duration
IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595
Jun 17, 2026
Unknown duration
Moving Your Swim Sessions into Open Water: Everything You Need to Know | Ep 594
Jun 10, 2026
24m 19s
Fixing Swim-Start Panic, Run/Walk Fuelling & Aero Bars vs Faster Bike: IRONMAN Q&A | Ep 593
Jun 3, 2026
34m 41s
The IRONMAN / 70.3 Race Simulation Weekend: The Most Important 3 Days of your Final Build | Ep 592
May 27, 2026
24m 41s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/24/26 | IRONMAN Run Training Q&A: M-Pace vs E-Pace, Managing injuries, Carbon Shoes & Cardiac Drift | Ep 596 | 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 paceSetting 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 sessionsCarbon race shoes - are they worth it for you, given your speed and biomechanicsCardiac drift and decoupling: what HR:PA tells you about your aerobic fitness, and the sub-5% target* * * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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 | — | ||||||
| 6/17/26 | IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595 | 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-fitNormalised 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 dayWhy 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 paceGearing 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* * * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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 | — | ||||||
| 6/10/26 | Moving Your Swim Sessions into Open Water: Everything You Need to Know | Ep 594✨ | open water swimmingIRONMAN training+3 | — | precisionfuelandhydration.com | — | open waterswimming+5 | Team Oxygenaddict | 24m 19s | |
| 6/3/26 | Fixing Swim-Start Panic, Run/Walk Fuelling & Aero Bars vs Faster Bike: IRONMAN Q&A | Ep 593✨ | IRONMAN trainingswim-start panic+4 | — | precisionfuelandhydration.com | — | IRONMANswim-start panic+4 | Team Oxygenaddict | 34m 41s | |
| 5/27/26 | The IRONMAN / 70.3 Race Simulation Weekend: The Most Important 3 Days of your Final Build | Ep 592✨ | IRONMAN70.3+3 | — | — | — | IRONMAN70.3+3 | Team Oxygenaddict | 24m 41s | |
| 5/20/26 | Open Water Swim Skills: Sighting, Drafting, Managing Panic, Wetsuit Fit & Race Day Pacing (IRONMAN Q&A) | Ep 591✨ | open water swimmingtriathlon training+5 | — | — | — | open water swimsighting+5 | Team Oxygenaddict | 29m 57s | |
| 5/13/26 | 70.3 Race Pace & TSS Targets, Heat Acclimation Protocol, Training Around Holidays: Listener Q&A | Ep 590 Q&A✨ | IRONMAN training70.3 training+4 | — | — | — | race paceTSS targets+4 | Team Oxygenaddict | 29m 23s | |
| 5/6/26 | Long Run Fails, Brick Sessions & B Races: Your IRONMAN Training Questions Answered | Ep 589✨ | IRONMAN traininglong run strategies+4 | JoeSydney | — | New York | IRONMAN70.3+5 | — | 24m 50s | |
| 4/29/26 | Ironman Nutrition Q&A: How to Carry Fluids, Manage Carbs & Hydration, and Build Your Race Day Fuel Plan | Ep 588✨ | Ironman nutritionhydration strategies+3 | — | Precision Fuel & Hydration flow gel systemTeam Oxygenaddict | Majorca | Ironman70.3+6 | — | 27m 40s | |
| 4/22/26 | Recovery Weeks, Race Simulation Weekends, Hilly Long Rides, and Run Pace Testing: IRONMAN Training Q&A | Ep 587✨ | Recovery weeksRace simulation+3 | — | — | — | recovery weeksrace simulation+3 | Team Oxygenaddict | 27m 04s | |
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| 4/15/26 | The 5 Most Important Sessions for IRONMAN: What to Prioritise in the Last 12–16 Weeks | Ep 586✨ | IRONMAN trainingtriathlon preparation+3 | — | — | — | IRONMANtraining sessions+5 | Team Oxygenaddict | 25m 52s | |
| 4/8/26 | Swimming Cramps, Normalised vs Avg Power & Racing Back-to-Back 70.3s: IRONMAN Q&A | Ep 585✨ | swimming crampsnormalised power+4 | — | precisionfuelandhydration.com | IRONMAN Wales | swimming crampsnormalised power+4 | Team Oxygenaddict | 25m 02s | |
| 4/1/26 | The 8 IRONMAN Training Protocols That Take You From Guessing to Race-Ready | Ep 584✨ | Ironman trainingathlete performance+3 | — | — | — | Ironmantraining protocols+5 | — | 20m 17s | |
| 3/25/26 | FTP, TSS, Indoor vs Outdoor Riding & Bike Power vs Endurance (Listener Q&A) | Ep 583✨ | Ironman trainingindoor vs outdoor riding+4 | — | — | — | FTPTSS+6 | Team Oxygenaddict | 30m 09s | |
| 3/18/26 | Training in Bad Weather, FTP Testing, TSS Explained: Listener Q&A| Ep 582✨ | bad weather trainingFTP testing+3 | — | Precision Fuel & Hydration | — | bad weatherFTP test+3 | Team Oxygenaddict | 30m 55s | |
| 3/11/26 | Why Strong Cyclists Over-Bike & Fall Apart on the Marathon: Ironman Q&A | Ep 581✨ | Ironman trainingcycling+3 | — | — | — | Ironmancycling+6 | Team Oxygenaddict | 27m 44s | |
| 3/4/26 | Swim Drills, CSS Test Confusion & Indoor vs Outdoor Power: Listener Q&A | Ep 580✨ | swim drillsCSS test+3 | — | Fuel & Hydration Planner | — | swim drillsCSS test+3 | Team Oxygenaddict | 32m 07s | |
| 2/25/26 | How to Train for Multiple Race Distances; Injury Prevention for Older Triathletes; Creating an Optimal Fuelling Strategy | Listener Q&A| Ep 579✨ | training for multiple race distancesinjury prevention for older triathletes+3 | — | — | — | triathlontraining+5 | Team Oxygenaddict | 31m 40s | |
| 2/18/26 | Power 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.* * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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* * * * * * * * * * * *Watch on youtubeListen on SpotifyListen on Apple Podcasts | — | ||||||
| 2/11/26 | TEN 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 trainingHow swimming more can actually make you slowerWhy poor recovery leaves you undertrained, not overtrainedThe critical difference between indoor and outdoor FTP Why brick sessions are overused, overdone, and misunderstoodWhy walking is a performance strategy in IRONMAN, not a failureHow your open-water capabilities can undo all gains you've made in the poolHow failing to train your gut guarantees race-day fueling problemsAnd whether you should be racing a marathon ahead of your IronmanIf 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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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* * * * * * * * * * * *Watch on youtubeListen on SpotifyListen on Apple Podcasts | — | ||||||
| 2/4/26 | IRONMAN 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 & DisruptionHow to restructure your week when work travel limits training timeWhat to prioritise when you can’t hit every sessionWhether missed sessions should ever be “made up”How to adjust intensity when sleep, stress, and nutrition are all offWhy long-term consistency matters more than perfect weeks Bike Training, TT Bikes & Indoor RidingShould you be doing long indoor rides on your TT bike?When (and why) to rotate a road bike back inERG mode vs free riding on ZwiftFlat routes vs hilly routes for endurance workSocial coffee rides vs solo TT riding when chasing performanceFixing neck, back, and saddle discomfortAs always, this episode is built around real-world Ironman training aimed primarily at busy age-groupers who need to train smart.* * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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* * * * * * * * * * * *Watch on youtubeListen on SpotifyListen on Apple Podcasts | — | ||||||
| 1/28/26 | Ironman 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 hecticThe “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” workoutsHow close you can place hard sessions together without compromising recoveryWhether a half / full marathon during an Ironman build helps or harms performanceWhen 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 preparationHow to know if training is working when you don’t feel fitter week to weekA 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.* * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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* * * * * * * * * * * *Watch on youtubeListen on SpotifyListen on Apple Podcasts | — | ||||||
| 1/21/26 | Ironman 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 trainingWhy Zwift, Garmin and TrainingPeaks power zones don’t matchHow to set up a Wattbike or smart bike to match your race bikeCleat placement, worn cleats and injury riskCarbohydrate intake on long rides and race-day fuelingWeight loss vs performance for Ironman and 70.3 athletesHow much carbohydrate per hour you really need on the bikeWhether ChatGPT can write an effective Ironman training planHow to structure training without 20–30 hour weeksPlanning race simulations around family holidaysTraining with illness, low HRV, and when to restThis 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.* * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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* * * * * * * * * * * *Watch on youtubeListen on SpotifyListen on Apple Podcasts | — | ||||||
| 1/14/26 | Six 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 trainingHow poor recovery suppresses immunity, motivation, and performanceWhat a proper recovery week actually looks like (and why most people get it wrong)How illness, fatigue, and burnout are often self-inflicted through overtrainingWhy resting when you want to train most is a hallmark of a mature Ironman athleteHow to structure recovery so you arrive at race day feeling strong, fresh, and readyRob 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 70.3You constantly feel tired, run-down, or “flat” in trainingYou struggle emotionally with rest days or recovery weeksYou want to maximise results without increasing training hours* * * * * * *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/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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* * * * * * * * * * * *Watch on youtubeListen on SpotifyListen on Apple Podcasts | — | ||||||
| 4/23/25 | IRONMAN Run Training: Your Questions Answered | Ep 536 | 🚀 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 70.3 races.Including:How to determine the correct running pace...Returning to running after injury...Why everybody should be incorporating Run/walk intervals...Structuring brick sessions......and much, much more!* * * * * * * *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 - 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 season here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * *precisionfuelandhydration.comPrecision 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 click this link and the discount will be auto-applied at the checkout.* * * * * * * * * * * *Team Oxygenaddict on YouTubeTeam Oxygenaddict on SpotifyTeam Oxygenaddict on Apple Podcasts | — | ||||||
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