Episode Details

Coach Rob answers your most common ironman and 70.3 nutrition questions, straight from the Team Oxygenaddict Majorca training camp.

In this episode Rob covers how much fluid you actually need to carry on the bike , why you should decouple your carbs and hydration into separate bottles, and how to build a simple, progressive fuelling plan in training to avoid guesswork on race day.

Topics covered:

• How aid stations work and why two bottles is almost always enough
• The case for separating calories and electrolytes
• How to use the Precision Fuel & Hydration flow gel system
• Natural food alternatives: bananas, dates, bars, rice cakes, and more
• Building from 40g to 90g of carbs per hour in training
• Preparing "real" foods like sandwiches for raceday

If you're preparing for your first Ironman or 70.3 and you've been going down the rabbit hole on nutrition — this one's for you.

Got a question for the podcast? Send it to ⁠help@oxygenaddict.com⁠.

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