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In this episode Coach Rob continues the Six Months to Ironman series by breaking down exactly how to structure your bike training for Ironman and 70.3 racing over the next 6 months.

If you’re a busy age-group athlete with limited training time, this episode will help you stop wasting hours on the bike and start building bike fitness that translates to raceday speed on the bike - and on the run.

The bike leg dominates Ironman racing. Get it right, and you set yourself up for a great run. Get it wrong, and the race unravels fast. In this episode, Rob explains how to train the bike intelligently, not just harder.

• Why the bike leg should dominate your Ironman training — not the run

• The fitness halo effect from bike fitness to run performance (and why it doesn’t work the other way round)

• Why cycling lets you build aerobic fitness without the injury and soreness risk of hard running

• How to structure the perfect Ironman bike week with just three rides

• The two key phases of bike training:

  • Building engine size (FTP)

  • Converting that fitness into Ironman-specific endurance

• How hard your long rides should actually be (and why “a bit too hard” quietly ruins endurance gains)

• Simple, practical markers for Zone 2 riding using feel, heart rate, and power

• Strength endurance (big gear) sessions: who they’re for and how to do them safely

• Aerobic conditioning / sweet spot intervals for Ironman athletes

• When indoor training beats outdoor riding — and when it doesn’t

• why bike discipline on race day (power control, fuelling, hydration, and ego management) is often the difference between running well off the bike and detonating halfway through the marathon.

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