Swimming Cramps, Normalised vs Avg Power & Racing Back-to-Back 70.3s: IRONMAN Q&A | Ep 585

In this episode of the Oxygen Addict Triathlon Podcast, host Coach Rob Willby addresses three listener questions focused on common triathlon challenges. First, he tackles severe swimming cramps, emphasizing both physical conditioning through increased swim frequency and dietary factors like electrolyte intake (sodium, potassium, magnesium) to mitigate cramping. He shares a personal story of nearly drowning due to a calf cramp near the end of an Ironman swim, underscoring the intensity and unpredictability of the issue. Next, he clarifies the critical difference between average power and normalized power, advocating for the latter—especially on hilly courses like Ironman Wales—as it better reflects true physiological fatigue and helps preserve energy for the marathon. He explains that even if average power appears moderate, repeated spikes above threshold power significantly increase fatigue, making normalized power essential for pacing. Finally, he provides a strategic recovery and taper plan for athletes racing two 70.3 events two weeks apart, advising full recovery after the first race, minimal training in the first week, and a light, confidence-building taper before the second race. The episode concludes with sponsor highlights for PrecisionFuelAndHydration and Team Oxygen Addict Coaching, promoting their fuel planning tools and coaching programs. Key takeaways include: (1) Increase swim frequency and focus on electrolyte balance to prevent cramps; (2) Always train and race using normalized power, not average power, to manage fatigue on hilly courses; (3) After a 70.3, prioritize recovery for 4–7 days before gradually reintroducing light training; (4) Use short, easy efforts in the final week to maintain race feel without adding fatigue; (5) Practice fuel and hydration strategies in training using tools like PrecisionFuelAndHydration’s planning system; (6) Trust the taper—less is more when preparing for a race; (7) Use the code OXYGEN26 for 15% off electrolytes; (8) Book a coaching call to eliminate training uncertainty and build confidence for Ironman success.