Episode #604
Managing Swim Start Panic, Trtiathlete-Specific Strength Training, and Training Around Your Menstrual Cycle | Ep 604
In this week's podcast: Hyperventilating in the first five minutes of the swim (when you're a confident open water swimmer and it never happens in training): Listener Helen has had it wreck two 70.3 swims and wants Weymouth 2026 to be her comeback race. Rob explains what's actually going on (it's a CO2 problem, not an oxygen one) and gives her the mental and physical fixes to stop it before it starts. Also in this episode: Why the adrenaline surge on the start line drives hyperventilation, and how "arousal control" lets you rehearse a calm swim start weeks before race day The breathing-every-fourth-stroke and go-out-slower protocol, plus why swimming wide is worth the extra metres How to practise close-contact swimming with club mates so bumped shoulders stop triggering panic Rob's approach to strength work: small "s", big "C" conditioning to stay injury-free, not lifting to get bigger Glute and hamstring activation for anyone who sits at a desk all day, and why hamstrings need so little work to stay healthy Maintaining muscle mass as an older athlete: compound lifts at 50–70% of one-rep max, stopping well short of failure How to periodise strength blocks around your FTP build so the gym work doesn't wreck your key bike sessions Training around the menstrual cycle - why it has to be individual, and how syncing recovery weeks with your cycle takes the pressure off Looking ahead at the race calendar so race day doesn't land at the worst possible time A race report from Joe at IRONMAN Lake Placid: a 12:46 finish on a 6,700ft bike course Cramping in the first mile of the run, and the electrolyte lesson from the med tent afterwards Plus : Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link * * * * * * * * SPONSORS * * * * * * * * Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount
