Recovery Weeks, Race Simulation Weekends, Hilly Long Rides, and Run Pace Testing: IRONMAN Training Q&A | Ep 587
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In this episode of the Oxygen Addict Triathlon Podcast, Coach Rob Wilby addresses key training strategies for Ironman and 70.3 athletes, focusing on recovery weeks, race simulation weekends, hilly long rides, and run pace testing. He emphasizes that recovery weeks are not complete rest but rather reduced-intensity, shorter-duration sessions designed to allow the body to absorb training stress and build fitness over time. He outlines a structured approach to race simulation weekends—typically a 3.8km swim on Friday, 180km bike on Saturday, and a 45-minute run on Sunday—stressing the importance of mimicking race-day conditions as closely as possible. For athletes training in flat areas but racing hilly courses, Wilby advises maximizing specificity through course-specific training, including weekend trips to replicate terrain. On run pace testing, he recommends avoiding high-intensity 5K efforts, instead using a consistent 45-minute tempo run at N-pace to track heart rate and pace improvements over time. The episode concludes with strong advocacy for Precision Fuel and Hydration’s personalized fueling tools, which help athletes practice race-day nutrition and hydration strategies.
Recovery weeks should be low-intensity, not total rest, to allow fitness gains while preventing burnout.
Race simulation weekends should mirror race-day conditions: swim, bike, and run in sequence over 36 hours, two weeks before race day.
Train with course-specific terrain—use hills if racing a hilly Ironman, even if you live in a flat area.
Run pace zones can be estimated from recent race times; avoid unnecessary high-intensity testing to reduce injury risk.
Use 45-minute tempo runs at N-pace to track aerobic improvement via heart rate and pace changes.
…and 2 more takeaways available in PodZeus
Introduction and Coaching Program Overview
Coach Rob Wilby introduces the podcast and promotes his coaching program designed for busy age groupers, emphasizing structured, prioritized training plans that fit around real-life commitments.
Recovery Weeks: Deloaded, Not Rested
“If you don't recover from the training that you've done, you may as well not have done it in the first place.”
Race Simulation Weekends: The Ultimate Training Test
“This would be the hardest thing that you do in training. Not everyone is going to do this. In fact, most people who don't listen to the show are not going to do this.”
Hilly Long Rides and Terrain Specificity
Wilby advises athletes to match training terrain to race course, especially for hilly Ironmans, and suggests using weekend trips or course-specific loops to prepare when local terrain doesn't match race conditions.
Run Pace Testing Without Race Efforts
“The most important thing to your run fitness for Ironman is the consistency of training three times a week for six months.”
“If you don't recover from the training that you've done, you may as well not have done it in the first place.”
“This would be the hardest thing that you do in training. Not everyone is going to do this. In fact, most people who don't listen to the show are not going to do this.”
“The most important thing to your run fitness for Ironman is the consistency of training three times a week for six months.”
Host
Rob Wilby
person
Team Oxygen Addict Triathlon Coaching
organization
Precision Fuel and Hydration
brand
70.3
other
TSS
other
Jack Daniels
person
Ironman Wales
other
Challenge Roth
other
Ironman Germany
other
Best Bike Split
product
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