Oxygenaddict Triathlon Podcast

Coaches Rob Wilby and Chris Palfreyman talk you through everything you need to know about the six months of training leading up to your Ironman. They cover: 👉 The structure of your basic week of training - frequency, intensity and duration of swims, bikes and runs. 👉 The benefits of focusing on swim technique over endurance and distance, especially in the early weeks of your training 👉 Safely increasing the duration of your long endurance swim, bikes and runs. 👉 Strategies to help you avoid overtraining, illness, injury and burnout How to change the way you approach your long run, so that you’re never sore the day after a long run again! 👉 How and when to incorporate brick runs into your training - it’s not what you might think! 👉 Why you SHOULDN’T complete your long run the day after your long ride - and the one exception to that rule 👉 How to safely approach strength and conditioning in a way that compliments your swim, bike and run training 👉 Daily nutrition approaches, ‘within session’ sports nutrition strategies, electrolyte and hydration guidelines. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠Fuel & Hydration Planner⁠⁠ to get a personalised race nutrition plan for your next event.  And then⁠⁠ book a free 20-minute video consultation⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠⁠this link⁠⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Sam Laidlow joins us back on the show to talk about his win at the 2023 Ironman World Championships. We first had Sam as a guest on the show back in 2019 when he won the Lakesman Iron distance race. Since then, he’s gone on to become one of the World’s biggest triathlon stars, finishing second in Kona in 2022, and then winning in Nice in 2023. Sam is a great example of knowing what you want - becoming Ironman World Champion has been his goal since he was a young boy, and four years before his victory, he sat down with a piece of paper and planned out what it would take to win in 2023. He’s now achieved everything on his list. So, what’s next, when you’ve achieved your life long goal by the age of twenty four? Join us in conversation with Sam as he wrestles with success and tries to work out what comes next. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠Fuel & Hydration Planner⁠ to get a personalised race nutrition plan for your next event.  And then⁠ book a free 20-minute video consultation⁠ with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use ⁠this link⁠ and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

As we kick off the new year, this episode is dedicated to helping you set and achieve your Ironman goals, ensuring you have your best season yet. In this episode, you'll learn about: Setting Realistic Goals: Coaches Rob and Chris discuss how to set achievable Ironman goals that align with your abilities and lifestyle. Defining Clear and Specific Targets: Get insights on how to clearly articulate your Ironman resolutions, breaking them down into measurable steps to track your progress effectively. Maintaining Motivation: Discover strategies to keep your enthusiasm high throughout the training season, including setting short-term milestones and celebrating your achievements along the way. Developing a Detailed Plan: Learn how to create a structured plan for your Ironman training, including specific actions, timelines, and contingency strategies to stay on course. Habit Formation: Understand the importance of forming new, healthy habits for Ironman training and how to integrate these changes into your daily routine. Keep a Flexible Mindset: Hear about the significance of a growth mindset in training, viewing setbacks as opportunities for learning and being ready to adjust your plans as needed. Your Support Systems: Learn the value of seeking support from friends, family, or training groups to keep you accountable and motivated throughout your Ironman journey. Join Coaches Rob and Chris as they guide you through these key strategies for setting and achieving your New Year's Ironman resolutions. Get ready to embark on your best Ironman season yet! * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠⁠  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.  And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Happy Christmas, everybody! This week we bring you a special Christmas treat from the archive - an interview with 2023 Ironman World Champion Lucy Charles-Barclay. This interview originally was published in late 2019. 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 of the Oxygenaddict Podcast, we're focusing on how to spend the crucial Christmas week in a way that sets you up for a healthy and recovered start to the New Year. Coaches Rob Wilby and Chris Palfreyman discuss the SEEDS approach: Sleep, Eating, Exercise, Drinking, and Stress management, taking inspiration from the work of Dr. Simon Marshall. You'll hear tips on: Sleep: Improving sleep habits, like reducing screen time before bed, adding an extra 30 minutes of sleep per night, using sleep monitoring tools, avoiding eating close to bedtime, and including daily exercise to enhance sleep quality. Eating: Nutrition and meal planning tips that balance healthy choices with the enjoyment of holiday treats. Learn how treats don’t always have to be chocolate and how to plan Christmas salads that are both nutritious and festive. Exercise: Keeping active during the holidays but not making training the priority. Explore alternatives like strength and conditioning, yoga, and flexibility exercises. Understand why it's okay if pools are closed during this period. Drinking: Guidance on limiting alcohol intake and maintaining hydration. Stress Management: Techniques for managing stress through time outdoors, walking in nature, meditation, journaling, and using Heart Rate Variability (HRV) tracking to monitor stress levels. This episode is designed to help you navigate the holiday season with a focus on health and recovery, ensuring you're ready to kick off the new year in the best shape possible for your Ironman training.  * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block. This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training. You'll hear a comprehensive review on: Training Session Completion: Analyzing how many of the planned sessions were completed and what your Race Ready score was over the past 8 weeks. Pattern Learning: Understanding what training patterns worked, what didn’t, and factors like time of day, pre-planning the week, and how these affected your training. Injury Analysis: Discussing any injuries or niggles, identifying their potential causes, and the importance of maintaining commitments to physiotherapy if injured. The Power of Journaling: Exploring the benefits of journaling to identify causal links between external stresses (like travel, work stress, social commitments, late nights, and increased alcohol intake) and their impacts on session performance, illnesses, and injuries. Expected Improvements After 8 Weeks: Discussing the range of improvements you can expect, such as a 5-10% increase in FTP test, a 15-30s improvement over 400m in CSS test, and a 4-8s per km increase in M-pace for the run test. General Test Result Advice: Reminding listeners that test results are for establishing accurate training baselines and not for bragging rights. Emphasizing that swim progress may not be linear and advising on how to approach run progress and reset paces, possibly through a 5k or 10k race. This episode is designed to help you reflect on your training, understand the progress you've made, and set the stage for the next phase of your Ironman journey. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠ 

This week, we have Team Oxygenaddict athlete Jessie Hassall back on the show to hear all about her incredible experience racing the Ironman World Championships in Kona, Hawaii. We hear all about swimming with turtles in crystal clear waters, flying along the Queen K highway on the bike, and the unbelievable heat and humidity of that marathon! From taking up triathlon and first finding out about the Hawaii Ironman in 2018, to racing on the island in 2023, we hear the story of Jessie getting to live her dream.  * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠ 

Coaches Rob & Chris chat through some of the most common myths they hear from athletes about their triathlon training. By hearing 9 "triathlon myths" debunked, you'll be MUCH better equipped to improve your swimming, biking & running in the most efficient, effective way possible. Including: Why swimming more WON'T necessarily make you FASTER (and how to train to ACTUALLY become a faster swimmer)... Why FAST RUNNING is the WORST thing a middle / long distance triathlete can do... Why easy running IS NOT junk miles... Why long, slow winter miles simply aren't necessarily... Why MENTAL strength is important but not at the expense of PHYSICAL strength... Why "no days with zero training" is a TERRIBLE idea (and the DIRE consequences of overlooking recovery)... Why fasted training DOES NOT promote fat burning (and may well be doing more harm than good)... Why you need to focus on much more than JUST POWER to achieve a faster bike split... Why achieving a faster run split IS NOT about being a faster runner (and why your bike performance is usually to blame for poor run splits) * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠ 

This week Coach Rob chats to Team Oxygenaddict Tullia Turner about her successful full-distance debut at IRONMAN Wales. Tullia's story is one that many listeners will resonate with, as you hear how she used triathlon as a force for good when she was in a tough place mentally. Rob and Tullia chat about: How Tullia's personal struggles motivated her towards IRONMAN glory... Her challenging historical relationship with food and exercise... How she managed her training around a busy, stressful work life as a teacher... Adapting to training LESS but in a MORE effective way with Team Oxygenaddict compared to when she was self-coached... Dealing with imposter syndrome and being one of a small number of female entrants... The feeling of standing on the startline and knowing it's one of the most special moments in your life... The importance of "protecting the second half of the run"... The feeling of getting off the bike KNOWING you're going to be an IRONMAN... The mental boost of passing 500+ people on the run thanks to a brilliantly executed race strategy... Reflecting on the personal growth and immense self-pride that IRONMAN has enabled... The importance of recovery in Tullia's progress and preparation... The purity of a motivation like proving something to yourself rather than racing the clock or other athletes. * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠⁠Team Oxygenaddict⁠⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠ 

In this week's episode, Coach Rob provides an invaluable step-by-step walkthrough of how, why and when to test your bike power, swim speed and run fitness throughout the year. 👉 Why accuracy in testing & results is the ONLY important consideration 👉 Why making excuses for your test results and assuming you "are capable of more" is a sure-fire way to limit your potential progress 👉 How to use test results to determine optimal training intensity and avoid overtraining, injury & junk miles 👉 Why the FTP test should be completed in the position you're going to train and race in 👉 The importance of recognising the risk factors and exponential cost of training above 100% of FTP 👉 The CSS testing protocol for swimming, what the results mean and how to use them 👉 Why sub-maximal run tests provide the best of both worlds - clear progression of run fitness, without the risk of injury 👉 Why running a short, fast race (5km, 10km) may feel good but is at best irrelevant, at worst very risky for middle and long distance triathlon training 👉 The optimal frequency for repeating your testing protocols * * * * * * * * SPONSORS * * * * * * * * ⁠⁠⁠Team Oxygenaddict⁠⁠⁠ 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 - 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 * * * * * * * * * * ⁠⁠⁠Precision Fuel & Hydration⁠⁠⁠  PF&H 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. * * * * * * * * * * * * * * * Watch on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠  Listen on ⁠⁠⁠⁠Spotify⁠⁠⁠⁠ Listen on ⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠