Oxygenaddict Triathlon Podcast Winter IRONMAN Training: Common Questions, and Common Mistakes to Avoid | Ep 567
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Dec 3, 2025 Coach Rob dives into effective winter training strategies for triathletes. He tackles how to balance training hours for 70.3 and Olympic distances, and whether to race in a December half marathon. He warns against a long gravel ride right before an Ironman due to injury risks. Rob also shares insights on the benefits of cross-country races for strength and the importance of recovery over added volume. Additionally, he provides tips for turbo sessions and swim drills to enhance technique, while emphasizing FTP development as a winter priority.
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70.3 Doesn't Require Huge Hour Jumps
- Training hours for a 70.3 are not much greater than for an Olympic distance if you're already consistent.
- Increase the length of your longest swim, bike and run gradually rather than adding many extra weekly hours.
Prioritise Winter FTP Work Over Long Bricks
- Avoid huge long endurance bricks in early winter and focus on shorter, harder intervals to build engine power.
- Prioritise FTP development now so you become fitter and stronger in less time.
Run Races For Fun, Not At Full Gas
- Do the local half marathon for fun but avoid racing it flat out if it threatens next week's training.
- Treat it as a controlled long run and run with someone a bit slower to prevent overexertion.