431: Ironman Bike Training: 9 Essential Strategies for Training Outdoors

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:

1. Preparing for the transition: Key differences between indoor and outdoor cycling, and essential gear for outdoor rides.

2. Safety first: Tips for safe riding in traffic, staying visible, and avoiding hazards while cycling outdoors.

3. Adapting your training: How to modify your workouts and intensity levels for outdoor cycling conditions.

4. Measuring FTP outdoors: Techniques for accurate and reliable Functional Threshold Power assessment in an open-road environment.

5. Embracing the elements: Strategies for coping with weather variations, terrain challenges, and building mental resilience during outdoor rides.

6. Route planning and exploration: Finding suitable training routes, and using navigation tools for outdoor rides.

7. Group rides vs solo rides: Balancing group rides for camaraderie and skill development with solo rides for focused training and flexibility.

8. Bike maintenance and care: Essential outdoor cycling upkeep tips, including regular cleaning, chain lubrication, and tire checks.

9. Fueling and hydration strategies: Adjusting your nutrition and hydration plan for outdoor rides, and on-the-go fueling tips for longer sessions.

   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.

430 Battling Ironman Burnout: Staying Motivated During Ironman Training

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 and motivated.

• Taking Rest Days and Time Off: Rest days and time off are essential for preventing burnout and allowing your body to recover.

• Emphasising the Fun in Training: Don't forget to enjoy the process and have fun with your training.

• 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.

429 The Comeback: How Ironman Athletes Bounce Back from Illness

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 exacerbating symptoms or prolonging recovery time

• Advice for recovering from major illnesses (excluding Covid): see a doctor and follow their advice, including taking antibiotics if necessary, and resting until cleared to train again

• Advice for recovering from Covid, and safely restarting training

• Returning to training after illness: start with 2-3 days at 50% of usual intensity for 15-30 minutes, followed by 2-3 more days at 75% of usual intensity for 30-60 minutes

• Conclusion and reminder to prioritise health and recovery in order to maintain a healthy and active lifestyle

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.