Oxygenaddict Triathlon Podcast

In this episode, coaches Rob Wilby and Chris Palfreyman delve into the critical phase of training for an Ironman triathlon: the taper. They demystify what tapering truly means and why it's an essential part of your race preparation. In this episode, you'll hear: An in-depth discussion on understanding tapering, including its importance in the overall training regime for an Ironman triathlon. Insights into the ideal tapering duration and structure. They debunk common misconceptions and explain why a two-week taper is often more suitable for age-group athletes, outlining what your final two weeks of preparation should look like. An exploration of the delicate balance between rest and activity during the tapering phase. The coaches emphasize the 'rest more, train less' mindset and offer guidance on how to keep moving while allowing the body to recover. Practical nutrition and hydration strategies to adopt during your taper. From carb-loading techniques to maintaining proper hydration, they share tips to fuel your body for peak performance. A deep dive into the mental aspects of tapering, including strategies for handling 'taper madness', setting realistic goals, preparing a comprehensive race preparation document, and fostering a positive race mindset. Join Rob and Chris for this informative episode and optimize your tapering strategy for your next Ironman. Be sure to subscribe to The Oxygenaddict Podcast to not miss future episodes. Enjoy the show! Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this episode, hosts Coach Rob Wilby and Coach Chris Palfreyman take a deep dive into the challenge of performing in high temperatures. They explore the physiology of how our bodies react to heat during exercise, the effects of humidity, and the complex task our circulatory system performs to balance oxygen delivery and temperature regulation. In this episode, you'll hear: Challenges of Heat: How our body generates heat during exercise, and how cooling mechanisms, particularly evaporative sweating, can be impacted by high humidity. The Role of Blood: A discussion about how blood plays a multifaceted role, delivering oxygen to muscles, transporting heat to the skin for dissipation, and supplying the GI system for nutrient absorption. Preparing to Race in Heat: Understanding the importance of increasing blood plasma volume to cope with heat stress and strategies to achieve this. Heat Acclimation Training: Discussion on strategies to acclimate your body to heat through controlled exercise conditions, and why this should only involve easy workout sessions. Sauna Protocol: Insights into the benefits of post-workout sauna sessions, the recommended duration, and crucial hydration guidelines to follow for rehydration in the hours following. Hot Water Immersion: The benefits of hot baths post-workout, guidance on temperature, duration, and frequency, along with hydration strategies to follow for rehydration in the hours following. Assessing the Acclimation Progress: Identifying the signs that your body is acclimating to the heat, such as earlier sweat onset, increased sweat rate, a feeling of ease when exercising in heat, and mental readiness to tackle exercise in high temperatures. In this episode, triathletes will learn strategies to prepare, adapt, and thrive when racing in heat, ultimately enhancing their performance and safeguarding their health in hot conditions. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

This week, we have a guide to optimising triathlon nutrition with guest Taryn Richardson, an accredited sports dietitian from Australia. With years of experience as a consultant to Triathlon Australia, as well as running the Triathlon Nutrition Academy, Taryn brings a wealth of knowledge to the table. In addition, as a 'retired age group triathlete,' she truly understands the unique nutritional needs of triathletes. In this episode, you'll hear: Guest Introduction: Get to know Taryn Richardson, her journey as a sports dietitian, her time working with Triathlon Australia, and her insights from running the Triathlon Nutrition Academy. Feeding Performance: Learn about Taryn's guide to optimising triathlon nutrition and how the right nutrients can enhance your performance. Pre-Training Nutrition: Taryn discusses the best foods to eat before training, how long before training you should eat, and the importance of the breakdown of carbs, fats, and protein. She also explains how nutrition needs may change depending on factors such as body size and gender. Nutrition Pitfalls: Discover the foods and habits you should avoid to maximise your performance, along with Taryn's take on 'fasted training.' Recovery Nutrition: Learn what to eat to maximise recovery and whether there's a specific window of time for optimal recovery nutrition. Tune in to get expert advice on nutrition for triathletes, learn about the common mistakes to avoid, and gain a better understanding of how to fuel your body for training and recovery. It's an episode filled with invaluable nutrition insights that can help you elevate your performance and recovery. In this episode, you'll hear: Guest Introduction: Get to know Taryn Richardson, her journey as a sports dietitian, her time working with Triathlon Australia, and her insights from running the Triathlon Nutrition Academy. Feeding Performance: Learn about Taryn's guide to optimising triathlon nutrition and how the right nutrients can enhance your performance. Pre-Training Nutrition: Taryn discusses the best foods to eat before training, how long before training you should eat, and the importance of the breakdown of carbs, fats, and protein. She also explains how nutrition needs may change depending on factors such as body size and gender. Nutrition Pitfalls: Discover the foods and habits you should avoid to maximise your performance, along with Taryn's take on 'fasted training.' Recovery Nutrition: Learn what to eat to maximise recovery and whether there's a specific window of time for optimal recovery nutrition. Tune in to get expert advice on nutrition for triathletes, learn about the common mistakes to avoid, and gain a better understanding of how to fuel your body for training and recovery. It's an episode filled with invaluable nutrition insights that can help you elevate your performance and recovery. Don't miss out! You can find out more about Taryn and the Triathlon Nutrition Academy here: https://www.dietitianapproved.com/ You can download the Triathlon Nutrition Checklist here: https://www.dietitianapproved.com/checklist Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this week's episode, your hosts, Coach Rob Wilby and Coach Chris Palfreyman, provide an inside look into their recent experiences and offer their unique perspectives on training and racing. From Chris's return to racing after a break due to illness, to Team Oxygenaddict's training camp and performances at recent events, this episode is filled with valuable lessons and uplifting stories from the world of triathlon. In this episode, you'll hear the coaches discuss: Chris's Return to Racing: Hear from Coach Chris about his comeback to racing at the UCI gravel event in Scotland after taking six weeks off due to illness, and what he learned from the experience. Team Oxygenaddict's Training Camp: Rob and Chris share their experiences from the recent training camp in Mallorca, along with their thoughts on the 312 Sportif and the TOA Training Camp weekend. Learn about the highs, the lows, and the lessons learned. Recent Race Results: The coaches dive into race results from recent events, celebrating the successes of Team Oxygenaddict athletes, and offering insights into their performances. The RaceReady System: Gain a better understanding of how the RaceReady system is giving athletes confidence in their abilities, as Rob and Chris delve into the details and benefits of this unique approach to fitness tracking. Listen in to gain first-hand insights from our hosts as they take you on a journey through the world of triathlon training and racing. Whether you're a seasoned triathlete or just starting your journey, this episode is sure to provide valuable takeaways that can help you on your path to success. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

Welcome back to another episode of coaching tips on 'The Oxygenaddict Podcast' with your guides, Coach Rob Wilby and Coach Chris Palfreyman. This time, we're addressing the common fears and concerns that can creep up as you prepare for a big race. Whether it's feelings of impostor syndrome, challenges with training, or worries about the race conditions, our hosts are here to offer their expert advice and reassure you that you're not alone in these struggles. In this episode, you'll discover: Overcoming Impostor Syndrome: Rob and Chris share their insights on how to combat feelings of inadequacy and the fear of not being fit enough for the race. Managing Training Challenges: Our hosts delve into strategies for coping when you're finding it difficult to complete your long rides, offering practical tips and motivational advice. Handling Water Temperature Concerns: Learn how to prepare for varying water temperatures and understand the impact it can have on your performance. Addressing Open Water Fears: Rob and Chris discuss methods to overcome the fear of open water, drawing on their own experiences and expertise. Evaluating FTP Recommendations: The coaches provide reassurance that FTP recommendations are appropriate for you, especially if you feel they’re too low! Dealing with Wetsuit Issues: If your wetsuit feels uncomfortably tight, our hosts have some tips and solutions to help you get comfortable and perform at your best. Tune in to this episode to hear our coaches discuss these concerns in depth, offering you practical advice and encouraging words to help you face your fears and thrive in your upcoming race. Remember, every challenge is an opportunity for growth. Let's grow together! Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this edition, we delve into the unpredictable challenges that can arise in triathlon training and events and discuss ways to mitigate these risks and perform at your best under any circumstances. In this episode, you'll hear: Swim Segment: The coaches discuss common issues like goggle strap or nose bridge snaps, zip malfunctions, cramps, panic attacks/hyperventilation, blinding sun, slower than expected swim times, and the challenges of non-wetsuit swims. Bike Segment: Rob and Chris delve into heavy traffic concerns, getting stuck in a drafting group, overcoming fatigue, and handling strong winds. They also discuss various technical and mechanical issues that can occur, such as equipment failures or tyre punctures. Run Segment: The coaches talk about common problems like fatigue and cramps. They also discuss potential technical issues such as watch failures. Weather Considerations: The conversation takes a turn to discuss the role of weather in triathlon performance, from extreme heat to chilling cold, wet conditions to thunder and lightning, and how to handle these extreme situations. Nutrition Segment: Rob and Chris share insights about managing nutrition during the event, including what to do if you lose your own supply, can't stomach planned nutrition, need to use the restroom, or face dehydration. They also address potential issues with aid stations and the consequences of dropping a bottle. This is an episode packed with practical advice, real-life experiences, and expert insights that every triathlete can benefit from. Tune in to hear our coaches offer solutions and strategies for each potential setback, ensuring you are always ready to tackle the unexpected. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

On this episode, Coach Chris and Coach Rob talk you through the last 3 months of training leading to your Ironman. In this episode, they cover: Brick Runs - how often, and how far they should be When to include Race Simulation weekends When to include a 70.3 in the build to your Ironman Open Water Swimming - when to switch your focus to open water, and what skills you’ll need Summary of both episodes Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

On this episode, Coach Chris and Coach Rob talk you through the last 3 months of training leading to your Ironman. In this episode, they cover: What your main focus of training should be Your weekly training structure Strategies for making your long rides race-specific Strategies for safely building your long run The importance of the Outdoor FTP test Why rest and recovery are as important as the training you’re doing, and how to get more of it How to effectively fuel your training to ensure you’ll be able to effectively fuel on race day Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

This week we have a brilliant special edition of the Oxygenaddict Triathlon Podcast with Dr Anton Krige, discussing the FIVE PERFORMANCE KILLERS that affect endurance athletes, how to identify them and what to do about them. .He gives a fascinating insight into the biggest, often unknown & unrecognised factors that affect athlete performance and health. .You'll hear:. Why sleep is just as, if not more important a focus as nutrition & diet. How poor quality and / or low quantity of sleep affects everything from blood sugar levels to cortisol production to reducing your body's adaption to training that day (i.e. negating the benefits of your training). How simple behavioural changes (such as tracking sleep and getting 15 minutes of sunlight exposure per day) can have a HUGE impact on your health and athletic performance. The scientific conscensus regarding a healthy diet, even though everybody's biochemistry is different, and the risks of cherry picked, often contradictory nutrition & dietary information available (which has been in the spotlight due to various high profile documentaries recently). Why athletes need a greater intake of protein (1.5-2g per kg of bodyweight per day), why the timing and how spread out this is throughout the day is crucial.The difference in how we absorb vitamins & minerals from animal products vs plants, and the importance of focusing on absorption rather than consumption. The importance of Vitamin B12 and the risk of permanent, irreversible nerve damage as a result of long-term deficiencies (and why B12 supplements in tablet form are virtually useless). Why Vitamin D requires activation from sunlight to be effective; the evidence that indicates higher levels of vitamin D amongst endurance athletes helps reduce infections over winter; and the need to combine Vitamin D with Vitamin K2.. Why addressing the symptoms of issues such as low testosterone levels is the wrong approach, and why identifying the root cause (often one of more of the 5 performance killers) is required.. How this affected Coach Rob and impacted his health You can find out more about Dr. Krige at his website: https://www.bestyou-functionalhealthclinic.co.uk/about.html Disclaimer: Dr Krige has stated that nothing said in the podcast should be construed as personal medical advice and is just for general information. Always obtain professional medical advice before implementing any changes based on test results and obtain professional interpretation of the results. This interview was first broadcast in January 2020. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

In this episode, Coach Rob dives into planning the ultimate triathlon training camp to elevate your Ironman preparations. A well-organised training camp can provide massive benefits, from ideal training conditions and camaraderie to expert coaching and lasting motivation. There are some pitfalls to avoid, though, and Coach Rob will help guide you through them. In this episode you'll hear tips on: Why ideal weather conditions help your training How increased training volume can lead to significant progress The importance of camaraderie and support in a training camp environment Exploring new locations and variety to enhance training engagement The benefits of enhanced recovery time for optimal performance How comprehensive care at a training camp allows you to focus on personal development The value of expert coaching and guidance in refining your techniques and strategies Developing specific skills in a focused and supportive setting How a training camp experience can instill long-term motivation and drive for your Ironman goals Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.