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a distinction I've never thought of ....self training and coaching. 👌

Wise words Rob. The error I made in IM Bolton was not knowing how long I took in transition. When calculating the bike cut off I was guessing. Gonna make sure I know the total time (swim and trans) when I get on the bike

I recently did IM Austria and for various reasons ended up close to the overall cuut-off. Here are my tips: Memorise the shape of the swim course so you know which direction even if the sun is in your eyes and you can't see. Check whether cut-offs are inside or outside transition Big races have long runs to T1, it can be a km. Factor this in to your calcs. Be prepared to walk part of the run if nec. Keep eating BELIEVE you will make it. I finished 16h 56m 30s🎉🎉🎉 Finally, there have been rare occasions where officials have got it wrong and pulled athletes within the time limit. kNOW your time. If you're sure, continue and politely say you'll discuss it withe the race ref afterwards. Good luck everyone ❤

5k and marathon time totally have a correlation. The person with the faster 5k is always going to have the potential to run a faster marathon than a person with a slower 5k. The factors like race nutrition, weekly mileage, and marathon specific workouts and long runs determine the amount of that potential you can extract from yourself for the marathon distance.

As a person training for my First Ironman, specifically Wales 2024, these tips were made for me lol. Even the example you mentioned were my actual average paces etc. Thank you very much! subscribed.

One of the problems with the cut offs at Wales is intermediate cut offs. I know athletes who were still INSIDE the cut off times out on the bike course and still got pulled. A whole year of training and many hundred of £ spent just on entry and marshals don’t allow for INDIVIDUAL start times.

Top advice thank you.

I had to walk a few times on the run in Challenge Roth 2 weeks ago, and probably lost a few minutes. 🙂 But I did put a decent portion of effort into the ride with intent, being aware that it might have its consequences - I just wanted to see how far I can go chasing an overall PB, which luckily worked out in the end. I think next year I will reserve some more energy again for the run instead and then compare where I win and lose more.

Great info. Thank you. Could you do a video on training details like which zone I should be riding for hills training? Thank you.

Hey Rob. I just am trying to figure out whats is happening with my eyes. I'm training for 70.3 for the 4th year and this year i have really bad eye strain during the bike and its affecting me on my run. Bike position hasn't changed much. Any advise?

What about a 70.3 distance. Do you cut the tSS in half?

I've done hilly marathons. It is not a joke. inclines can be a b*tch. This is why I've chosen my first ironman course to be an easy flat one. I'll do a hilly next time

Great advice Rob IM Wales in 9 weeks !!!

Would help if you include the link to that calculator you mentioned.

What would a TSS cap be for a 70.3 race?

Great. 100% agree

This is the first time I'm doing a 70.3. This past weekend I completed a 75 mile bike, 9 mile run, and 2200 meters in open water. Is that good enough? You're so right! I don't know what to do! Lol

Video starts at 7:00

Thanks again, what would you recommend on the hills, in a course like Wales with regards to % of FTP when going up them?

Could you clarify TSS budget? I recently rode a long training ride which was slow as the plan was to stick to z2/z3. My TSS came in much higher than the 280 TSS score mentioned in this episode. My TSS was 442. If I rode harder this number would have been higher and I would suspect equal to problems on the run.

Interesting but … A god run at “ALL” costs 5:20 is not really viable if you consider there are cut off times to beat on the swim and bike if you want your £500+ iM investment to get you that ROI “finisher”s” Medal. Yes reduce the bike drilling but not at “ALL COST.”

I finished my first Ironman in Klagenfurt 2 weeks ago at age 46 thanks to you. I learned so much from your videos. Thank you Team Oxygenaddict!!

Its the dew point you have to watch. At a dew point of 64 your sweat will not evaporate and your cooling ability decreases a lot.

Just had an incident on the swim in an Olympic length swim where I aspirated and went into bronchospasm for the rest of the race. (Trip to hospital after finish) My swim anxiety has increased a bit. The pool has been closed for repairs and the longer I am away the worse the anxiety. My plan is to start back at blowing bubbles when the pool opens. Thoughts?

Very well explained😊

I've been doing them for most of my 70.3 training. People say it's unnecessary but it's like second nature now I'm glad I have done the extra work.

Perfect timing with this! Thank you, I’m new to the channel and the Ironman game. Got my first event in July the Nottingham Outlaw Ironman. Iv never done any sort of race before no triathlon background and couldn’t swim 4 lengths last September. My strength is running long distance. Iv managed to piece together all the info iv needed over the past 9 months to get to where I’m at now which is sober, iv just completed the 2.4 swim in training, riding solid every week and flying on my feet… thanks a lot for the help you give , if I enjoy the race as much as I hope I reckon I’ll be looking for some direct coaching 👌🏼 Cheers again and big up to all you other athletes

2-4 minutes!?

49:14 what drill? Sorry I couldn't understand

i alway piss myself when i first get in, mmm lovely and warm

Some great points to bear in mind! How far out from race day would you recommend the FTP test?

All research papers tend to show that outdoor power is higher than indoor power 🤔 Please also stop the clickbait video titles...

This was great! Thanks!!!

IMO you’re wrong about picking up intensity if your body feels great that day. AGers are juggling work and often kids, getting poor sleep, recovery suffers massively etc. often the days you have to up the intensity you’re fried and at times have to scale back intensity. Life often dictates when you’re fresh enough to send a solid workout. Those are opportunities to capitalise on. Listening to your body is important. But that is a two way street not a one way street as you’re implying here. It doesn’t mean if you feel great you send it everyday. The volume of intensity per week doesn’t change. But moving sessions around based on how you feel is super important and it’s something coaches need to encourage not discourage. Teach their athletes how to manage their own schedule to some degree to allow some autonomy based on how you feel that day. Running easy on a day you could’ve had one of your best runs of your life only to turn up to your hard run two days later feeling like absolute ass, is a missed opportunity.

Thank you.. watching from my sick bed, not able to train so really focusing on water intake and good foods! Thank you

Not sure if Laidlow is a good example, he has a high dnf rate

Better diet. I love healthy whole foods, but dang Cadburys know how to make a good chocolate bar!!

Hi Rob. I’m training for IM Wales. However I have the Swansea sprint triathlon coming up next month. All my run training has been Z2. I feel I need to get a weekly speed session over the next 4 weeks on the lead up, as the run is only a 5k. My plan would be to revert back to no run speed work after. Do you think this would damage my IM WALES bike prep? The only other race I have between Swansea sprint and Wales is slate man standard distance so not concerned about a lack of speed on the run as the run is a lot longer.

Pork pies and coke for me 😂😂

There is so much difference between what Maurten and Precision Fuel say about sodium

That was timely! I’m not a runner or triathlete, but I’m a senior (age not skill!) powerlifter who has pneumonia right now, and I was wondering whether to go do some bench presses anyway. But I listened to you instead 👍🏻

I took swim lessons 4 months before my first Ironman 70.3 race. Before that I had never been inside a pool in my life, and if I ever went in the sea, I stayed in place where the water was lower than my waist. I left lessons with the first coach who just did not understand that adults learning to swim for first time is not the same as kids. 2nd coach was better as he explained the basics well but then after 12 sessions I decided to train myself. 4 weeks before the race, I could not do even a lap of the pool (short 18m pool). After I went to the sea and panicked, it helped me push in the pool. I got better and calmer in the sea but I always used a swim buoy as a backup. During the race since we can't use it, I kinda had panic attack before the swim. But once the swim started, I calmly walked in the sea and everything went well until I got kicked and glasses came off. Took a while to put the glasses back and few mins later someone held on to my neck until they were removed off me by the life guards on Kayak. After that my race was done. Taking part in the IM 70.3 again this year next month. One thing I noticed is that regular swim coaches are not training new swimmers on how to swim in Triathlon correctly. Most skip lessons about treading water and also train people as if we are taking part in a swimming competition.

This is very true, I use to swim continously at 1500m to 2000m, got stuck with the same pace and time over and over for a few months, but once I started to break it down to 100m x 10sec break, I'm actually getting a quicker time and pace with the same distance, thanks for the video 👍

9/1 has been a game changer for me. Done this for marathon training the past 3 years. With a mix of cycling, swimming and a long run build doing 9/1 I’ve gone from 5.15hr to 4.19 and last year 3.58. No speed work. Best advice I’ve implemented ever - thank yoy

Great advice, as a triathlete I have definitely made all of these mistakes! I've had an awful history of run injuries (probably due to all of those training errors) but I'm building up to my first marathon and have been the most consistent I've ever been. This has been down to all the things you mention to maintain regular running: less intensity - I didn't do anything but easy running from September to January and have just started adding bits of tempo/threshold in the 8 weeks prior to the marathon; I embraced the walk breaks in longer runs (I've been able to build up to 3hrs doing 30min run, 2min walk); I entered a half about 6 weeks before the marathon but ran it at my marathon target heart rate rather than an all-out effort so I felt fine the day after. So yes, definitely agree with everything you've said!

A really interesting interview giving lots of insights in to what it was like to take part in Kona. Nadia's enthusiasm and energy come across so well, as does her determination to achieve her dream, even when she felt like giving up on it.

Great job! Feeling more motivated after listening to this!

Thank you sooo much!! Well timed!!! Being from Canada, I will be driving from the snow and rain... and 3 months of indoor training (cycling specific), to the warmth of California, in a week. I will be doing my own 2 weeks of cycling camp. Do you have a video, or recommendations on all things for a 2 week cycling camp? Fueling before, during, after... recovery... Power Zones, etc... any and all information would be greatly appreciated! Love you guys!!

300g carbs per hour is way more than previously though - 1g per kilo body weight was my guide. Will start the carb training. Great advice and much appreciated

Great advice, 5 months until Cophagen 😅 🏊‍♂️ 🚲 🏃‍♂️