Oxygenaddict Triathlon Podcast Winter IRONMAN Training - Smarter Indoor Riding & Swim Mistakes to Avoid | Ep 559
Oct 8, 2025
Coach Rob dives into winter training strategies, emphasizing the importance of using your race bike indoors for improved performance. He discusses the pros and cons of investing in dedicated indoor bikes versus trainers. The coach advises prioritizing swim technique over pure fitness during the winter months and shares how to structure effective pool sessions. Listeners learn the ideal length for indoor rides and are encouraged to balance interval sessions with endurance work. The use of buoyancy shorts is also scrutinized for enhancing swim efficiency.
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Train On Your Race Bike
- Use the same bike on your trainer as you will race on to build position-specific power and comfort.
- Fit aero bars and train in your race position early to adapt muscles and improve race-day speed.
Match Indoor Bike Fit Precisely
- If you buy a Wattbike Atom, match saddle and handlebar measurements to your race bike for true specificity.
- Otherwise use a smart trainer (e.g., Wahoo KICKR) with your real bike for most affordable, specific training.
Prioritize Key Bike Sessions
- Prioritize two quality indoor interval bike sessions plus one longer ride rather than adding many extra zone‑2 rides.
- Balance swims, bikes, runs, and strength before adding more volume to avoid excess fatigue.