ERG mode: use it sparingly

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 training

• Why Zwift, Garmin and TrainingPeaks power zones don’t match

• How to set up a Wattbike or smart bike to match your race bike

• Cleat placement, worn cleats and injury risk

• Carbohydrate intake on long rides and race-day fueling

• Weight loss vs performance for Ironman and 70.3 athletes

• How much carbohydrate per hour you really need on the bike

• Whether ChatGPT can write an effective Ironman training plan

• How to structure training without 20–30 hour weeks

• Planning race simulations around family holidays

• Training with illness, low HRV, and when to rest

This 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.

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