Oxygenaddict Triathlon Podcast, With Coach Rob Wilby And Helen Murray - Triathlon Coaching By Oxygenaddict.com

Today, we are delighted to welcome back Taryn Richardson, an accredited sports dietitian from Australia. With her wealth of experience, including her tenure as a consultant to Triathlon Australia and running the Triathlon Nutrition Academy, Taryn joins us again to delve deeper into the complex world of triathlon nutrition. In this episode titled "Mastering Triathlon Nutrition: Steering Clear of Common Mistakes," you'll hear: Common Nutrition Mistakes: Taryn highlights the frequent errors triathletes make with their nutrition and provides actionable advice on how to avoid these pitfalls. Calorie Restriction: Learn about the implications of restricting calories and why this may not be the best strategy for optimal performance. Food Avoidance: Discover the potential repercussions of avoiding specific foods, including the controversial topic of not consuming sugar. Real Food Tips: Get practical tips on incorporating 'real food' during long sessions and for events like Ironman. Achieving Balance: Taryn share

In this episode, host Coach Rob Wilby has a detailed conversation with Paul Newsome, a renowned swim coach and founder of Swim Smooth. Paul brings nearly two decades of experience in enhancing the performance of triathletes and open water swimmers, including Chelsea Sodaro, the 2022 Ironman World Championship winner. The discussion is focused on "Training for Open Water," offering a wealth of knowledge and tips to help athletes become more competent and confident in their open water swimming. In this episode, you'll hear: Overcoming Anxiety: Techniques and strategies that athletes can use to manage nervousness and anxiety before and during open water swimming. Training in Open Water: The process by which triathletes can acclimate to open water swimming and build confidence in their abilities. Sighting Techniques: Key strategies for maintaining course and promoting efficient swimming in open water. Gear and Equipment: Essential gear for open water swimming and how equipment like wetsuits and goggles can e

A special edition of the show, helping you to work out your optimal fuelling strategy for Ironman, 70.3, Olympic and sprint distance triathlon, as well as running and cycling endurance events. We cover the science of calorie intake, electrolyte intake, and fluid intake, as well as some personal experience and stories from the endurance world, to help you work out the best plan for you. This is a conversation with Andy Blow, ex-pro triathlete, from Precision Hydration. Here are some key reading points, and links to various calculators and blog posts mentioned in the show. The 3 Levers for fueling endurance performance The 3 Levers for fueling endurance performance - This could be a good starting point as Andy outlines the 3 acute costs of taking part in endurance exercise for an athlete, namely calories burned (mainly in the form of carbohydrate), sodium and fluid. The way to learn how to ‘pull the levers’ correctly is to understand the ballpark levels of replacement that are usually needed for each one. Y

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 fue

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

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 depend

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 succes

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 a

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

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

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

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 inform

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 an

In this episode, Coach Rob discusses the challenges of handling hills on the bike and run during Ironman training and races. Hills can be daunting, but with the right approach and techniques, you can conquer them and perform with confidence. In this episode you’ll hear tips on: Preparing mentally for hill training The proper technique for hill climbing on the bike The proper technique for hill descending on the bike How to effectively build lower body strength for hill climbing How to develop cardiovascular endurance for sustained efforts on hills How to use gears effectively for hill climbing How to pace yourself and conserve energy on hills The proper technique for hill running 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

In this episode, Coach Rob gives you 9 essential strategies to help you effectively train on your bike outdoors. As the seasons change and better weather arrives, it's the perfect time to take your bike training outside and start to specifically prepare for the demands of your upcoming race season. In this episode, Coach Rob shares practical tips and strategies to help you optimise your outdoor bike training and improve your performance come race day. In this episode you’ll hear tips and strategies on: Preparing for the transition: Key differences between indoor and outdoor cycling, and essential gear for outdoor rides. Safety first: Tips for safe riding in traffic, staying visible, and avoiding hazards while cycling outdoors. Adapting your training: How to modify your workouts and intensity levels for outdoor cycling conditions. Measuring FTP outdoors: Techniques for accurate and reliable Functional Threshold Power assessment in an open-road environment. Embracing the elements: Strategies for coping w

In this episode of the Ironman Training Series, Coach Rob talks about the challenges of staying motivated during long-distance training and how to avoid burnout. He shares some great tips and strategies to help you stay focused and energised throughout your Ironman training. In this episode, you’ll hear: about the importance of: Recognising the Signs of Burnout: It's essential to recognise the signs of burnout early on to prevent it from becoming a more severe issue. Some signs to look out for include lack of motivation, feeling tired and run down, and a decrease in performance. Mixing Up Your Training Routine to Stay Engaged: Doing the same workouts day in and day out can lead to burnout. Mix up your training routine to stay engaged and motivated. Setting Realistic Goals and Tracking Progress: Setting realistic goals and tracking your progress can help you stay motivated and engaged in your training. Finding a Support Network to Stay Accountable: Having a support network can help you stay accountable

In today's episode, Team Oxygenaddict coaches Rob Wilby and Chris Palfreyman to discuss the importance of staying healthy and recovering from illness and injury. With years of experience in coaching athletes and optimizing their performance, Rob and Chris share valuable insights and practical tips on how to prioritize your health and recovery to maximize your athletic potential. Join us as we delve into the SEEDS approach to health, strategies for recovering from illness, and how to safely return to training after an injury. In this episode you’ll hear: Introduction to the importance of staying healthy and taking care of your body Overview of the SEEDS approach to maximizing health: Sleep, Exercise, Eat Healthily, Drink (no alcohol), Stress Reduction (HRV monitoring) - pioneered by Simon Marshall Tips for recovering from minor illnesses like colds: rest totally until all symptoms have gone, and then rest for two more days Importance of not training or exerting yourself during illness to avoid exacerbatin

In this special edition, Coach Rob discusses how to structure the race specific training phase. At the end of this episode, you’ll know: Overview of the changes that happen as you move from your Winter Training block to the Race Specific phase What the Key and Supporting sessions should consist of, for swim, bike and run Should you be Open Water swimming in this phase? How to structure your training around your most precious resource - sleep Strength and Conditioning - what to do, and what NOT to do The Supporting Pillars or training: Sleep, Eating Healthily, Not drinking Alcohol, Controlling Stress How to plan for when illness, work and social commitments mean you have to change your plan - and they inevitably will! Learning to fuel your long sessions -carbs, fluid and electrolytes - as practice for fueling your 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! ht

Today, Coach Rob and Coach Chris discuss how to review the progress you’ve made over your winter training block. They talk about: An overview of the winter training block - what is the purpose? How to build fitness over winter in the safest possible way How to injury proof yourself over winter The benefits of a solid winter of high intensity training on the bike How the benefits also cross over to your run fitness Swim technique focus during the winter How to review the progress you’ve made over the winter block How those improvements will carry over to race specific fitness What factors might contribute if you’ve not made the progress you’ve hoped for What gains athletes can still expect to make as they progress to the race specific part of their training plan. There’s also the second update of Diary of an Age Grouper, as we follow Julie Howe on the road to Ironman UK. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited t

Dan Dixon is a young British professional who was given a last minute call up to Team England for the Commonwealth Games when Johnny Brownlee had to withdraw through injury. We talk about: Racing the Commonwealth Games on home soil as a 20 year old How he supported himself over the winter delivering a milk round for a friend’s father Training with Morgan Pearson and Sam Long out in Arizona with coach Ryan Bolton The reality of trying to make a living as a pro triathlete Racing the SuperLeague Triathlon series and the difference that has made to his finances His desire to win the Olympics, and the sometimes harsh reality of ‘domestique racing’ at the big events His plans for the rest of the season as he hunts for Olympic qualification points. 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