Episode Details

In this episode:

• Racing without a power meter: why Rob thinks a power meter is a "worry removal tool" rather than a cost, and how to reframe the spend over your training block. If you're going with heart rate, he covers the five variables that distort it, the time-lag that trips you up, how to set functional threshold heart rate from a 20-minute test, and the thirds-based pacing method that accounts for cardiac drift.
• Training at altitude for a sea-level race: why you need two sets of zones, not one. How to find your delta between altitude and sea level, and why heart rate gives you a bridge between the two while pace never will.
• Shoulder pain in the aero position: normal adaptation or warning sign? Why "I've had a bike fit" doesn't rule out a problem, why pain in the water as well changes the picture, and why regular hands-on physio work beats pushing through it.
• Success story: Listener Max takes on IRONMAN Switzerland in 30°C heat with 2,200m of climbing and comes home in just over 12 hours!

Got a question for the show, or a first 70.3 or IRONMAN story to share? Email help@oxygenaddict.com. No question is too basic, and we aim to answer every question.

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