Oxygenaddict Triathlon Podcast #AMA: Swim Drills, Threshold Runs, Training with DOMS, Recovery From Illness, and MORE! | Ep 510
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Oct 9, 2024 Coach Rob tackles key questions from triathletes on training during illness, emphasizing rest and nutrition. He shares tips on managing Delayed Onset Muscle Soreness while strength training. The importance of planning weekly workouts to avoid fatigue is discussed. Listeners learn the most effective swim drills to enhance stroke technique, and insights on integrating marathon training into tri preparation, including pacing strategies and specific workout structures. Finally, discrepancies in Zwift FTP settings and their impact on workouts are clarified.
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Prioritise Rest Over Training When Ill
- Rest fully while sick and prioritise sleep and nutrition to speed recovery.
- Only return to training once symptom-free and wait at least one more day, preferably two, before resuming.
Short Breaks Have Minimal Fitness Loss
- A single week off causes only a very small dip in measured fitness and recovers quickly the following week.
- Don't overestimate fitness loss from an isolated short illness; it's numerically minimal.
Tame DOMS By Slowing Progression
- Reduce reps or sets if strength sessions leave you very sore; aim for mild next-day soreness not worsening after 48 hours.
- Build strength gradually with 2–3 short S&C sessions weekly to avoid DOMS long-term.