Coach Rob breaks down how to effectively train for Ironman and 70.3 triathlons. He emphasizes the importance of realistic training plans over pro routines, making it accessible for busy athletes. Discover the ideal weekly structure, including crucial recovery days, and learn about progressive long sessions. Rob also introduces a unique run-walk strategy for fatigue management and shares tips for safe swim endurance building. Listen for essential takeaways on gradual progress and the need for recovery to avoid injuries.
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question_answer ANECDOTE
27-Hour Weeks Don't Fit Every Life
Rob shared a story of an athlete given a 27-hour training week by a previous coach.
The athlete couldn't fit or sustain it alongside a 50–60 hour job and left that coach.
insights INSIGHT
Bike Training Gives Bigger Cross-Benefits
Bike fitness transfers to running more than the reverse, so prioritize bike time.
Spending time on the bike yields big cardiovascular gains that help your run.
volunteer_activism ADVICE
Schedule A Recovery Week Regularly
Every fourth week, reduce both intensity and duration for recovery and adaptation.
Treat that recovery week as essential even if it feels like you're losing progress.
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In this episode, Coach Rob talks through everything you need to know about how to structure training for your a full Ironman, and 70.3 triathlon. Covering frequency of training, session structure, week structure, block structure, and all the details of how to build the duration of your long swim, long run, and long ride - and how to put them all together week after week, so you gradually increase fitness while avoiding burnout, illness or injury.
Sponsors
precisionfuelandhydration.com
This show is brought to you by Precision Fuel & Hydration, who have a range of tools and products to help you personalise your fuelling and hydration strategy so that you can perform at your best.
Long time listeners of the show will know them as “Precision Hydration”, but they’ve changed their name to reflect the fact that they’ve been helping athletes nail both aspects of their performance for a long time now.
Everyone sweats differently and the amount of fuel we require varies depending on factors like the duration and intensity of our activity, so a one-size-fits-all approach to fuelling and hydration just doesn’t cut it. Head to precisionfuelandhydration.com and use their free online Sweat Test and Quick Carb Calculator to understand your fluid, electrolyte and carbohydrate needs during training and racing. Then book a free one-to-one video consultation with the team to refine your hydration and fuelling strategy for your next race.
As a listener of the show you can get 15% off your first order of fuelling and hydration products - listen to the show for the discount code!
Quick Carb Calculator
Free online Sweat Test
Book a free 20-minute hydration and fueling strategy video consultation
Didn't catch the discount code to get 15% off your first order of fueling and hydration products, drop Andy and the team an email at hello@precisionhydration.com and they'll be happy to help you
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, phone or skype call with Rob or the Team here
Join the Oxygenaddict Triathlon Community page on facebook here: https://www.facebook.com/groups/666558563716897/
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Oxygenaddict Triathlon Podcast