70.3 Race Pace & TSS Targets, Heat Acclimation Protocol, Training Around Holidays: Listener Q&A | Ep 590 Q&A
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In this episode of the Oxygen Addict Triathlon Podcast, Coach Rob Wilby answers a series of listener questions covering key training and race preparation topics. He addresses how to manage training during a family holiday, emphasizing the importance of balance and recovery over strict training adherence. He provides guidance on integrating daily bike commutes into training plans, recommending they be treated as low-intensity recovery rides rather than performance sessions. Rob outlines a detailed 70.3 race simulation protocol, including swim, bike, and run components with specific TSS targets (around 185–190 for the bike) and run pacing at Jack Daniels' M-pace. He also discusses the 9-1 run-walk strategy, explaining how it leads to faster overall race times despite a slightly slower average pace. For athletes training in cooler climates preparing for hot races, Rob shares a 14-day heat acclimation protocol combining post-workout sauna or hot baths with heat training sessions in extra clothing. The episode concludes with sponsor highlights and coaching program promotions, reinforcing the podcast’s mission to support busy age-group triathletes with practical, sustainable training advice.
Take a family holiday without rigid training—rest and recovery will refresh you more than a week of intense training.
Treat daily commutes as recovery rides; they don’t count as training and shouldn’t be pushed into higher zones.
For 70.3 race sims, aim for 185–190 TSS on the bike and run at Jack Daniels’ M-pace (half-marathon race pace) for optimal performance.
The 9-1 run-walk strategy improves overall race time by preserving leg strength and enabling a strong finish.
Use a 14-day heat acclimation protocol (sauna/hot bath + heat training) to prepare for hot races, starting post-training and tapering.
Welcome & Listener Q&A Introduction
Coach Rob introduces the episode, thanks listeners, promotes the podcast’s YouTube and coaching services, and outlines the purpose of answering listener questions to benefit the broader triathlon community.
Training During Family Holidays: James Warren’s Question
“Even if all you do is you go away, you have a great time, you get some extra sleep, you go to bed a bit earlier, you stay in bed a bit later, you relax in the sun lounge and get some extra recovery, you're ahead of where you started when you came back.”
Integrating Commute Rides into Training: Jason Sayer’s Question
Rob explains how daily 10K commutes should be treated as recovery rides, not training sessions. He advises keeping heart rate low (Zone 1), avoiding the 'gray zone' of Zone 3–4, and using extended rides for actual training if possible.
70.3 Race Simulation & Pacing Strategy
“For 70.3, what we usually find as a best case scenario is people running at the fastest end of their M-pace... it ends up being about your 70.3 half marathon race pace.”
The 9-1 Run-Walk Strategy: Graham Brown’s Question
“You end up faster overall because you can keep on doing this 9-1 strategy all the way through and you have a really strong finish.”
“If you've got the training right and you're super fit and you mess those three things up on race day, believe you me, as I have done many times on race days, things fall apart.”
“For 70.3, what we usually find as a best case scenario is people running at the fastest end of their M-pace... it ends up being about your 70.3 half marathon race pace.”
“14 days is enough time for your body to make those material changes for it to learn to shunt heat to the skin, for blood plasma volume to increase all that good stuff.”
Host
Coach Rob Wilby
person
Oxygen Addict Triathlon Podcast
media
Team Oxygen Addict Triathlon Coaching
organization
Precision Fuel and Hydration
brand
YouTube
other
Jack Daniels M-Pace
other
9-1 Run-Walk Method
other
Oxygenatic.com
product
Teamoxygenatic.com
product
Tooting Run Club
organization
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