Coach Rob answers this week's listener questions on getting faster, fixing run nutrition and stepping up from 70.3 to a full IRONMAN, plus a Kona preview and some brilliant listener success stories.

This week's questions:

  • Faster over sprint and Olympic distance: Why the training that makes you faster at short distance is different from what improves your IRONMAN, and why traditional run speed work carries a much bigger injury risk for athletes in their 40s and 50s. Rob explains the safer alternative and why bike intervals are low-risk by comparison.
  • Can't eat on the IRONMAN marathon: Why struggling to take on nutrition on the run is often a bike pacing problem rather than a fuelling problem. Rob covers the race day bike TSS number to check against your data, why it only works with a recent outdoor FTP test, and the open water bug that can wreck your stomach hours after the swim.
  • 70.3 to IRONMAN: How much extra training time you actually need. Rob explains why only your long swim, long ride and long run get longer, how to build over the final 12 weeks, and why you should separate your long run from your long ride rather than doing both on the same weekend.


Got a question for the show? Send it to ⁠⁠⁠⁠⁠help@oxygenaddict.com⁠⁠⁠⁠⁠

Plus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - ⁠⁠⁠⁠⁠⁠via this donation link⁠⁠⁠⁠⁠⁠


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