Bouncing Back From a DNF, 70.3 Bike TSS Targets, Training Around Shift Work + Kona '26 recap | Ep 612

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.

Rob also recaps Kona 2026 - Taylor Knibb’s win after Solveig Lovseth’s collapse less than 1K from the finish, and Vincent Luis taking the title in his final race despite Gustav Iden closing him down on the run, after a drafting penalty.

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

Plus: Rob is having three and a half years' worth of hair cut off this week 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

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