Oxygenaddict Triathlon Podcast · Rob Wilby

Six Months to IRONMAN: Building Bike Fitness That Makes (not breaks) Your IM | Ep 570

·35 min·1 clip

Bike fitness carries over directly to run fitness, but running fitness does not carry back—so spend more time cycling without losing run speed.

Coach Rob Wilby delivers a comprehensive 12-point framework for Ironman/70.3 bike training across 6 months. Core principle: the bike leg dominates race day, so it must dominate training. Key insight is physiological carryover—bike fitness carries strongly to running (but not vice versa), allowing athletes to reduce injury-prone run training while building overall aerobic capacity. Strategy splits training into engine-building (8-12 weeks of FTP work) and endurance phases, with 3 structured rides per week. Particularly valuable for aging athletes managing recovery demands.

As heard by us

A clear bike-focused block for busy age-group Ironman and 70.3 athletes.

Coach Rob Wilby keeps this six months to Ironman installment practical and centered on the bike, with an emphasis on making limited training time count.

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Why you'd press play

If your bike training needs structure, not guesswork, start here.

Read the full recommendation in PlayNext →

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