About this episode

Coach Rob answers common Ironman and 70.3 nutrition questions, focusing on hydration and fueling strategies.

Coach Rob answers your most common ironman and 70.3 nutrition questions, straight from the Team Oxygenaddict Majorca training camp. In this episode Rob covers how much fluid you actually need to carry on the bike , why you should decouple your carbs and hydration into separate bottles, and how to build a simple, progressive fuelling plan in training to avoid guesswork on race day. Topics covered: How aid stations work and why two bottles is almost always enough The case for separating calories and electrolytes How to use the Precision Fuel & Hydration flow gel system Natural food alternatives: bananas, dates, bars, rice cakes, and more Building from 40g to 90g of carbs per hour in training Preparing "real" foods like sandwiches for raceday If you're preparing for your first Ironman or 70.3 and you've been going down the rabbit hole on nutrition — this one's for you. Got a question for the podcast? Send it to ⁠help@oxygenaddict.com⁠ . * * * * * * * SPONSORS * * * * * * * * Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality…

People in this episode

Host: Rob Wilby

Topics covered

• Ironman nutrition
• hydration strategies
• carbohydrate management
• race day fuel planning
• training nutrition

Keywords

• Ironman
• 70.3
• nutrition
• hydration
• carbs
• race day
• training
• fuel plan

Mentioned in this episode

Organizations: Team Oxygenaddict

Products: Precision Fuel & Hydration flow gel system

Places: Majorca

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