Ironman Q&A: Key Session Framework, Missed Bike Workouts, Practice 70.3s, Race-Specific Prep, Training Around Travel and much more! | Ep 575
Oxygenaddict Triathlon Podcast
Race Ready score and consistency metric
Rob describes a race-ready score (12-week rolling) where >75% consistency predicts readiness and strong race outcomes.
In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby answers 10 listener questions about Ironman training for busy age-group triathletes, especially athletes juggling work travel, family commitments, and limited training time.
If you feel like you’re constantly cramming sessions, missing workouts, or unsure what to prioritise, this Q&A will help you simplify your training, protect your recovery, and stay consistent all the way to race day.
Topics covered include:
How to structure a repeatable Ironman training week when life is hectic
The “4 key sessions” framework (what matters most when you’re busy)
What to do after a disrupted week (travel, missed bike sessions) — and why not to “make up” workouts
How close you can place hard sessions together without compromising recovery
Whether a half / full marathon during an Ironman build helps or harms performance
When to retest FTP and why testing is about training accuracy (not ego)
“My training hasn’t gone to plan” - do I still have enough time before Ironman?
How to approach a 70.3 as a B-race before your Ironman (race vs rehearsal vs training day)
When to shift into race-specific Ironman preparation
How to know if training is working when you don’t feel fitter week to week
A simple way to judge readiness using consistency metrics
This episode is a practical, no-fluff guide to training smarter, so you arrive healthy, confident, and ready to execute on race day.
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SPONSORS
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