Oxygenaddict Triathlon Podcast · Rob Wilby

From Tyre Choice to Gearing. Hydration to Pacing. Your Raceday Questions Answered!| Ep 557

·26 min·1 clip

A pair of winter tires can cost roughly 25 watts compared with race-day tires.

1. Oxygen Addict Triathlon Podcast Episode 557 answers listener questions on Ironman and 70.3 race-day strategy for pacing, nutrition, and gear. 2. Coach Rob Wilby of Team Oxygen Addict Triathlon Coaching hosts the episode and uses his coaching experience to translate race-day decisions into practical setups. 3. The episode asks what athletes should actually do on race day to make the bike and run smoother, faster, and less wasteful. 4. Rob says older bikes with rim brakes can still be upgraded toward a one-to-one gearing ratio like 34-34 or 36-36. 5. He says a longer-cage rear mech may be needed to fit a larger cassette, especially on hilly courses like Ironman Wales or Nice. 6. Rob recommends that most athletes carry only two bottles on the bike for a 70.3 or Ironman because aid stations are about every 30 kilometers. 7. He separates one bottle for hydration and one for liquid calories, then warns that each extra liter adds weight on hilly courses. 8. Rob says a top tube bag is usually better than stuffing gels into jersey pockets because it is easier to access and has less aerodynamic penalty. 9. He credits Precision Fuel and Hydration with a free fuel-and-hydration planning tool and one-to-one athlete support. 10. For the run, he says Jack Daniels marathon pace is a best-case reference for a 70.3 and that Ironman pacing should be slower. 11. He emphasizes that the first half of the run matters most because conservative pacing creates a stronger back half. 12. Rob advises against running continuously and prefers planned walk breaks, usually through aid stations. 13. He says 70.3 athletes can walk for about 30 seconds at aid stations, while Ironman athletes can walk for about one minute. 14. He also suggests extra micro-walk breaks if aid stations are too far apart, such as every 15 minutes. 15. Rob says a special needs bag can hold a sweatshirt, beanie, rain jacket, gels, or commercially wrapped snack bars for cold or dark conditions. 16. He warns against putting perishable food like a meat pie into a special needs bag the day before the race. 17. The tone is practical and coaching-led, with Rob giving direct yes-or-no answers and concrete numbers throughout. 18. The format is a solo Q&A with sponsor mentions, race examples, and repeated reminders to avoid trying new equipment on race day. 19. Age-group triathletes planning an Ironman or 70.3 will get the most value. 20. Athletes looking for story-driven interviews or abstract training theory may skip it.

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