Oxygenaddict Triathlon Podcast
Rob Wilby
Six Months to IRONMAN: Building Bike Fitness That Makes (not breaks) Your IM | Ep 570
DEC 23, 202535 MIN
Six Months to IRONMAN: Building Bike Fitness That Makes (not breaks) Your IM | Ep 570
DEC 23, 202535 MIN
Description
<p>In this episode Coach Rob continues the <em>Six Months to Ironman</em> series by breaking down exactly how to structure your bike training for Ironman and 70.3 racing over the next 6 months.</p><p>If you’re a busy age-group athlete with limited training time, this episode will help you stop wasting hours on the bike and start building bike fitness that translates to raceday speed on the bike - and on the run.</p><p>The bike leg dominates Ironman racing. Get it right, and you set yourself up for a great run. Get it wrong, and the race unravels fast. In this episode, Rob explains how to train the bike intelligently, not just harder.</p><ul><li><p>Why the bike leg should dominate your Ironman training — not the run</p></li><li><p>The <strong>fitness halo</strong> effect from bike fitness to run performance (and why it doesn’t work the other way round)</p></li><li><p>Why cycling lets you build aerobic fitness <strong>without the injury and soreness risk of hard running</strong></p></li><li><p>How to structure the <strong>perfect Ironman bike week</strong> with just three rides</p></li><li><p>The two key phases of bike training:</p><ul><li><p>Building engine size (FTP)</p></li><li><p>Converting that fitness into Ironman-specific endurance</p></li></ul></li><li><p>How hard your long rides should <em>actually</em> be (and why “a bit too hard” quietly ruins endurance gains)</p></li><li><p>Simple, practical markers for Zone 2 riding using feel, heart rate, and power</p></li><li><p>Strength endurance (big gear) sessions: who they’re for and how to do them safely</p></li><li><p>Aerobic conditioning / sweet spot intervals for Ironman athletes</p></li><li><p>When indoor training beats outdoor riding — and when it doesn’t</p></li></ul><ul><li><p>why <strong>bike discipline on race day</strong> (power control, fuelling, hydration, and ego management) is often the difference between running well off the bike and detonating halfway through the marathon.</p></li></ul><p><br></p><p>* * * * * * *</p><p>SPONSORS</p><p>* * * * * * * *</p><p>Thinking about your first Ironman or 70.3 in 2026? At <a href="https://team.oxygenaddict.com/join-us">Team Oxygenaddict,</a> we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. </p><p>We’ve just reopened for new athletes with only a handful of slots available. </p><p>Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: <a href="https://team.oxygenaddict.com/consultation-call/ ">https://team.oxygenaddict.com/consultation-call/ </a></p><p><br></p><p>* * * * * * * * * * * *</p><p><a href="http://precisionfuelandhydration.com/">precisionfuelandhydration.com</a></p><p>Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free <a href="https://visit.pfandh.com/oxygenaddictplanner">Fuel & Hydration Planner</a> to get a personalised race nutrition plan for your next event. </p><p>And then<a href="https://visit.pfandh.com/3V1Wa8V"> book a free 20-minute video consultation</a> with a member of the PF&H Athlete Support Team to refine your strategy.</p><p>Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click <a href="https://visit.pfandh.com/oxygenaddict-2025">this link</a> and the discount will be auto-applied at the checkout.</p><p><br></p><p>* * * * * * * * * * * *</p><p><a href="https://www.youtube.com/@TeamOxygenaddict">Watch on youtube</a></p><p><a href="http://bit.ly/OATriPodSpotify">Listen on Spotify</a></p><p><a href="http://bit.ly/OATriPodiTunes">Listen on Apple Podcasts</a></p>