Oxygenaddict Triathlon Podcast · Rob Wilby

Six Months to IRONMAN: Structuring the Perfect Training Week | Ep 569

·23 min·1 clip

Your job isn't to cram in as much training as you can, it's to protect tomorrow's training.

1. Oxygenaddict Triathlon Podcast episode 569 focuses on six months to IRONMAN and how to structure the perfect training week. 2. Coach Rob Wilby from Team Oxygen Addict Triathlon Coaching is the host, and he explains the week design because he prescribes the training rules for busy age-group triathletes. 3. The episode asks how to build a repeatable Ironman week that protects recovery, fits family life, and keeps training absorbable. 4. Rob's first rule is that the job is not to cram in as much training as possible, but to protect tomorrow's training. 5. He says the best week is one you can repeat 20 times across the 24- to 25-week six-month build. 6. Rob recommends erring on the side of caution, taking out one session if needed, and making room for extra sleep. 7. His second rule is to protect four key sessions each week: two key bike sessions, one key swim, and one key run. 8. He says that in a busy week those four sessions can represent 80% of the training value. 9. Rob's third rule is to place sessions deliberately, including separating the long run from the long ride when possible. 10. He says Team Oxygen often puts the long run on Thursday and the long ride on Sunday, with Friday as a lighter recovery day. 11. Rob's fourth rule is to train only at a level that can be absorbed, because training is a biological process rather than an inflexible gold-star chart. 12. He warns that comparing a working age-grouper to top pros is usually the wrong benchmark because pros can absorb more volume and intensity. 13. Rob specifically questions threshold-or-above running track work for most age-groupers because he says it can cost two days or more of recovery. 14. His fifth rule is to protect the recovery day, which he often schedules on Monday after the big weekend. 15. He describes recovery day as a rest day for many athletes, although some use massage, an easy spin, or a very easy swim. 16. Rob's sixth rule is to protect tomorrow, because a session that ruins the next day's work has not been done correctly. 17. He says the same principle applies when athletes push too hard on the running track and then lose the next day's bike interval session. 18. The episode's tone is instructional and repetitive by design, with Rob using direct commands, clear numbering, and concrete examples from Team Oxygen athletes. 19. Listeners training for a first Ironman or 70.3, especially busy age-groupers, will get the most from this episode. 20. Athletes looking for race-day storytelling or advanced pro-level training volume may skip it.

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