Oxygenaddict, Knutsford (2026)

06/03/2024

This week Coach Rob discusses how to structure your Ironman race specific training phase.

At the end of this episode, you’ll know:

👉 The specific changes to your training schedule that MUST happen as you move from your Winter Training block to the Race Specific phase

👉 What the Key and Supporting sessions should consist of each week, for swim, bike and run

👉 If, when and how to incorporate Open Water swimming in this phase of training

👉 Why sleep is your most precious yet overlooked training resource, why it's one of your biggest opportunities to get fitter and faster, and how to structure your training around it

👉 Strength and Conditioning - what to do, and what NOT to do

👉 The supporting pillars of training - Sleep, Eating Healthily, Not drinking Alcohol, Controlling Stress - and why you'll NEVER perform to your potential without addressing each of these head on

👉 How to plan for when illness, work and social commitments mean you have to change your plan - and they inevitably will!

👉 How to fuel your long sessions - carbs, calories, fluid and electrolytes - as practice for fueling your race day.

In this special edition, Coach Rob discusses how to structure your Ironman race specific training phase. At the end of this episode, you’ll know:👉 The speci...

21/02/2024

This week, coaches Rob and Chris focus on the transition from winter block of training, to the Race Specific Preparation phase of training.

They recap the purpose of each block, and discuss the similarities and differences between the two.

Also, they discuss the mental aspects of baseline testing at the end of a block, and give athletes some key take aways to help ensure that you understand how to make the baseline tests as valid and repeatable as possible.

In this episode, Coaches Rob and Chris focus on the transition from winter block of training, to the Race Specific Preparation phase of training. They recap ...

24/01/2024

Sports scientists Andy Blow and Emily Arrell join us from Precision Fuel & Hydration to help age group athletes understand the three key levers of performance: Hydration, Electrolytes and Fueling.

PFH have built up a bank of over 200 case studies of professional athletes competing at Ironman and 70.3 events, logging their carbohydrate, electrolyte and hydration intakes.

This bank of information is fully searchable on their website, so athletes can search for events and conditions like theirs to use as a starting point for planning their own fuel and hydration planning.

They help answer the following questions:

⭐ Why do you need electrolytes?

⭐ What are the recommendations for athletes who haven’t had a sweat test?

⭐ Should age groupers be trying to increase their carbohydrate intake, and if so, how should they go about it?

⭐ Are there any potential pitfalls?

⭐ What trends did they see in elite triathletes, and what can we take away from that?

⭐ Leon Chevalier’s progression across a two year period.

Sports scientists Andy Blow and Emily Arrell join us from Precision Fuel and Hydration () to help age group athletes understand the three key...

17/01/2024

This week, 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.

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:?...

03/01/2024

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!

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 epis...

20/12/2023

The Triathlete's Guide to Surviving Christmas!

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.

https://youtu.be/nnb-JumomEA

(also available on Apple Podcasts, Spotify and most other podcast players)

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 ...

29/11/2023

This week we're MYTH BUSTING!

9 of the most common and harmful triathlon training myths that we hear on a daily basis, and why they're at best wrong, at worst, VERY harmful to your triathlon training and performance improvements

Coaches Rob & Chris chat through some of the most common myths they hear from athletes about their triathlon training. By hearing 9 "triathlon myths" debunke...

22/11/2023

New Episode!

This week Coach Rob chats to Team Oxygenaddict's 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.

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 listen...

15/11/2023

The Ultimate Guide to Triathlon Testing: Essential Advice for Age-Group Triathletes

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

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 th...

02/11/2023

On this week’s show, coaches Rob and Chris answer questions from listeners & athletes with an Ironman or 70.3 in their sights for the coming season.

They cover:

👉 Will you progress faster by adding more intensity to your training?

👉 What to do if your FTP dropped since your last test?

👉 How should you adapt training if you’re ill?

👉 How often should you add run races as part of your training?

👉 Can you do a sprint race 3 weeks before an Ironman?

👉 When should a night-shift worker take HRV readings?

👉 Will you get burned out if you start training a year before your Ironman?

On this week’s show, coaches Rob and Chris answer questions from listeners & athletes with an Ironman in their sights for the coming season.They cover:Will y...

11/10/2023

Team Oxygenaddict athlete Peter Connolly recently achieved a lifelong goal when he completed IRONMAN UK.
Pete's story will really help anyone who suffers from swim anxiety, as he talks about the strategies he developed with Coach Chris to help move him from someone who was too anxious to even get into the swimming pool at the start of the year, to someone who confidently completed the swim in open water at Ironman UK, despite the difficult weather conditions on the day making the swim extremely difficult.
Oh, and Pete qualified for the IRONMAN World Champs in Nice as a result!

This week we’re joined by Team Oxygenaddict athlete Peter Connolly, who achieved a lifelong goal when he completed IRONMAN UK this year. This episode will re...

27/09/2023

This week, we welcome back Team Oxygenaddict athlete Emma Yates to tell her story of battling for the win in the Female 50-54 age group at IRONMAN Wales earlier this month.
Emma comes from a strong background of running, but her swimming and biking has improved significantly since joining Team oxygenaddict, as well as further improving her run times in the process.
To take the F50-54 AG win, Emma ran a 3:35 marathon, almost outrunning the entire female field and even running faster than half of of the pro field on an incredibly tough run course!
We hear about the build up to the race, her race day strategy, including her nutrition and hydration approach, and get inside her mindset as she runs side by side with a great rival.
We also hear about how she bounced back from the disappointment of a race earlier in the year that didn’t go as well as she had hoped - and find out what we can all learn when we treat a situation that might initially appear as a ‘failure’, and learn the lessons from it.

This week, we bring you the story of Team Oxygenaddict athlete Emma Yates as she battled for the win at Ironman Wales. We hear about the build up to the race...

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