Oxygenaddict Triathlon Podcast Fueling, FTP Tests & Training Niggles: Your Biggest Ironman Questions Answered | Ep 554
Sep 3, 2025
Coach Rob tackles key questions for Ironman and 70.3 athletes. He shares expert tips on fueling for long rides without gastrointestinal issues and discusses the best practices for managing fluid intake on race day. Listeners learn about comparing FTP test results indoors and outdoors, as well as the importance of heart rate variability the morning of a race. Plus, Rob emphasizes the crucial role of physiotherapy for injuries and how to handle training fatigue effectively. Perfect for those aiming for 2026 goals!
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Train Your Gut Gradually
- Start long-ride fueling at 40–60 g carbs/hour and increase by
5 g/hour each week until you reach a practical ceiling (100 g/hr). - Pace the ride with a power meter to avoid going too hard, which commonly triggers GI distress.
Separate Fluids And Calories
- Carry two separate bottles: one for water+electrolytes and one for calories so you can precisely manage fluid and carb intake.
- Refill during training every 1.5–2 hours and pick up bottles on race aid stations as needed.
Two Bottles Is Enough
- For Ironman/70.3 carry two bottles: one electrolytes, one calories; extra bottles add weight and aero penalties.
- Store spares discreetly (saddle/top-tube) rather than adding more bottles if you want to stay aero.