Oxygenaddict Triathlon Podcast · Rob Wilby

Ironman Q&A: Weight management; Using ERG; Carb intake; Training when ill, ChatGPT training plans... and much more! | Ep 574

·34 min·2 clips

Rob rejects ChatGPT as a coach and says it cannot weigh competing training ideas.

1. Oxygen Addict Triathlon Podcast Ep 574 answers listener questions about Ironman 70.3 training, Zwift, nutrition, illness, and ChatGPT plans. 2. Host Rob Wilby is the coach from Team Oxygen Addict Triathlon Coaching, and he says the show is a free version of his coaching system. 3. The episode is designed to cut through "noise" from Instagram, Facebook, and competing training advice. 4. Rob says Zwift erg mode can make riders stop learning how to control power in a workout. 5. He warns that when cadence drops, erg mode can create a "spiral of death" as resistance rises. 6. Rob says the FTP number must be updated in TrainingPeaks, Zwift, and the Garmin head unit. 7. He notes that Zwift often rounds intervals to the nearest five watts, which matters more at lower FTP values like 155 watts. 8. For indoor bike position, Rob says the setup should match the race bike position as closely as possible, especially for TT bikes and aero bars. 9. He gives a measurement-based approach using saddle height, saddle setback from the bottom bracket, handlebar height, and saddle-to-bar reach. 10. On cleat placement, Rob recommends a neutral starting point with both shoes facing forward and the cleats centered under the shoe. 11. He says worn cleats should be replaced every three to six months and shares that worn cleats contributed to his own chronic Achilles injury. 12. On carb intake, Rob says athletes should not chase weight loss by underfueling long rides. 13. He gives a starting target of 40 to 60 grams of carbohydrate per hour on the bike, then adding about 5 grams per hour each week. 14. Rob says many athletes should eventually aim for 60 to 100 grams per hour depending on their ability to process carbohydrate. 15. He recommends separating fluid and electrolytes from carbohydrate fuel, using products like PFH gels, PFH chews, Flow Gel, flapjacks, and puffed rice bars. 16. When a listener asks about ChatGPT for a first 70.3 plan, Rob says it is not a coach and cannot weigh conflicting training ideas. 17. He contrasts that with reverse periodization, where harder work comes earlier and longer endurance work comes closer to race day. 18. Rob also says a family holiday in the final month before Ironman is best placed between race-simulation weekends and taper. 19. The tone is practical, direct, and coach-like, with Rob answering each question in a structured way and using analogies such as the London-to-South-Africa driving route. 20. This episode suits busy age-group triathletes who want direct answers on training, fueling, and recovery, while athletes looking for a story-driven or personality-led interview may skip it.

As heard by us

Listener questions turned into practical Ironman 70.3 coaching.

This episode stays close to the questions listeners actually ask. Rob Wilby answers them in a plain, usable way, especially when he gets into race prep and the indoor-bike setup.

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Why you'd press play

When your training questions need calm answers, not hype.

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