Winter Training That Actually Works: Real Athlete Questions Answered | Ep 566

Struggling with stomach problems on the IRONMAN run? This week Coach Rob Wilby answers a listener question from Tracy, who finished IRONMAN Kalmar but had stomach trouble on the run and wants to fuel with real food instead of gels.

Your questions answered by coach Rob this week: How do you rebuild confidence after a DNF? A listener pulled from IRONMAN Wales with hypothermia asks how to come back. Rob covers debriefing with your coach, modelling your predicted race, carrying a spare tube with tubeless tyres, and kit planning so you protect your finish rather than your finish time. What bike TSS should you target for a 70.3? After finishing IRONMAN Wales at around 350 TSS against the 280 target, Andy asks what the equivalent is for the middle distance. Rob explains the TSS starting point and the % of FTP guide. How do you train for an IRONMAN on 12-hour night shifts? A police officer working 60-hour weeks asks how to structure training. Rob covers why a long work week isn’t a recovery week, how HRV tracking takes out the guesswork, and keeping the habit going.

Coach Rob answers this week's listener questions on getting faster, fixing run nutrition and stepping up from 70.3 to a full IRONMAN, plus a Kona preview and some brilliant listener success stories. This week's questions: Faster over sprint and Olympic distance: Why the training that makes you faster at short distance is different from what improves your IRONMAN, and why traditional run speed work carries a much bigger injury risk for athletes in their 40s and 50s. Rob explains the safer alternative and why bike intervals are low-risk by comparison. Can't eat on the IRONMAN marathon: Why struggling to take on nutrition on the run is often a bike pacing problem rather than a fuelling problem. Rob covers the race day bike TSS number to check against your data, why it only works with a recent outdoor FTP test, and the open water bug that can wreck your stomach hours after the swim. 70.3 to IRONMAN: How much extra training time you actually need. Rob explains why only your long swim, long ride and long run get longer, how to build over the final 12 weeks, and why you should separate your long run from your long ride rather than doing both on the same weekend.

Feeling flat during your taper? Worried you've never ridden the full 56 miles before your first 70.3? Coach Rob answers listener questions on why tapering feels rubbish (and why you'll feel so much better by race day), and why you'll ride faster on race day than in training. He also covers whether you need a TT bike for Ironman courses like Austria (spoiler: there are probably more impactful upgrades to make first), how to train for the swim in a lake, and how fit you need to be a year out from IRONMAN. Plus athlete success stories from Ironman Wales and Leeds.

This week Rob answers more listener questions, plus a couple of brilliant finisher stories. Sophie's racing her first 70.3 in Australia and needs to fit her race simulation weekends around travel - I explain her options for rescheduling Chris hit serious GI issues on the bike at IRONMAN Leeds. Rob explains why pacing (not fuelling) is often a big culprit, and how to build carb intake in training even if your longest ride only reaches 5-6 hours. Samantha has three weeks of travel 14 weeks out from her full-distance comeback race, and wants to hold onto fitness without turning the trip into a training camp. Plus two inspiring listener stories, including a 12:15 finish at IRONMAN Copenhagen after a 12-month transformation.