Oxygenaddict Triathlon Podcast From Tyre Choice to Gearing. Hydration to Pacing. Your Raceday Questions Answered!| Ep 557
Sep 24, 2025
Coach Rob dives into race day strategies for Ironman and 70.3 athletes. Discover the secrets of optimal gearing for different bike setups and the benefits of aero bars. Learn the best hydration tactics, including how many bottles to carry and the importance of special needs bags. Pacing strategies are covered, discussing walk breaks and managing steep hills. Tips for choosing race-specific tyres and using top tube bags for nutrition reveal how to maximize performance on race day.
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Fit Low Gearing For Hilly Courses
- Change your rear mech and cassette if needed to achieve a 1:1 gearing ratio for hilly races.
- This lets you climb with higher cadence and lower muscle force to save legs for the run.
Use Two Bottles And Hit Aid Stations
- Carry two bottles on the bike (one hydration, one calories) rather than four to avoid extra weight.
- Pick up refills at aid stations roughly every 30 km and keep a saddle bag for spares.
Add Aero Bars—But Train Long Enough
- Fit and train in clip-on aero bars only if you have months to adapt; avoid changes within four weeks of race day.
- Aero bars deliver most of the aero gains and can add 2–3 km/h if you ride comfortably in that position.