Oxygenaddict Triathlon Podcast · Rob Wilby

IRONMAN & 70.3 Race-Sim Weekend: How to Nail Your Pacing, Fuel & Race Strategy | Ep 555

·27 min·1 clip

Rob gives race-day fuel numbers: 500–1000 ml fluid, 1000 mg sodium per litre, and 50–100 g carbs per hour.

1. Oxygenaddict Triathlon Podcast Ep 555 focuses on Ironman and 70.3 race-simulation weekend pacing, fueling, and race strategy. 2. Rob Wilby hosts as coach Rob Wilby from Team Oxygen Addict Triathlon Coaching, and he says he records weekly episodes to “educate, motivate and inspire.” 3. The episode asks what the race-simulation weekend is for: rehearsing race-day effort, nutrition, and execution before tapering. 4. Rob defines the weekend as roughly 48 hours from Friday evening to Sunday morning, with a long swim, a long ride plus run off the bike, and a long Sunday run. 5. For Ironman athletes, he gives a 4k swim, 180k ride, 45-minute brick run, and a two-hour Sunday run. 6. For 70.3 athletes, he gives a 2k swim, 90k ride, 45-minute brick run, and a 60 to 75 minute Sunday run. 7. He says the weekend is one of the few times he promotes running the day after a long ride because the athlete is two weeks out from race day. 8. He says the swim should be paced about like race day, with Ironman athletes around CSS plus 8 to 12 seconds per 100 and 70.3 athletes around CSS plus 4 to 8 seconds per 100. 9. He says the bike should usually sit in lower to mid zone two for Ironman and upper zone two to lower zone three for 70.3 if using heart rate. 10. He says power targets are about 65 to 75 percent of FTP for Ironman and 75 to 85 percent of FTP for 70.3, with faster athletes toward the higher end. 11. He says the run goal is for the second half to feel strong rather than to force a target pace that collapses late. 12. He says Jack Daniels’ top-end E pace is a best-case Ironman run target and top-end M pace is a best-case 70.3 run target. 13. He says race-sim pace on the run is important because it shows whether the athlete’s hoped-for race pace is realistic before race day. 14. He recommends open water for the swim if possible, with the same wetsuit, trisuit, or trunks the athlete will wear in the race. 15. He says nutrition should mirror race day, including breakfast timing, gels, drink mixes, electrolytes, and aid-station products. 16. He says he coaches athletes to trial fueling across the 12 weeks before race day so there are no surprises on the weekend. 17. He says a long brick run does not need to exceed 45 minutes because the purpose is confidence, not extra fitness. 18. He says niggles should be protected, even if that means shortening or skipping the race-simulation weekend and getting treatment. 19. The tone is practical, direct, and advice-heavy, with Rob answering listener questions in a solo format. 20. Athletes training for Ironman or 70.3 who want specific pacing and fueling numbers will get the most value.

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