Dylan Johnson is a professional cyclist and cycling coach with a huge following on youtube, where he makes videos using science-based evidence to help cyclists know what is fact and what is fiction. He draws from his experience as a top-level ultra-endurance mountain and gravel racer, but more important than that he actually looks at the science and makes coaching decisions based on peer-reviewed research.  In this episode we dive into his recent performance at Unbound, the biggest Gravel bike race in the world, as well as many other topics that every cyclist will want to know about! Timestamp: 00:00 - Introduction 00:18 - Who is Dylan Johnson? 03:10 - Start of interview 04:05 - Mountain Biking vs Gravel Riding 06:45 - Dylan’s unusual race strategy 15:00 - What percentage of FTP did he aim to hold? 19:30 - What would Dylan change for his next A race? 22:00 - Can endurance races replace training sessions? 27:00 - Why you might race looking at speed instead of power 29:55 - Dylan’s nutrition strategy in endurance racing 33:10 - Learning from the mistakes to get it right 34:30 - How to remind yourself of when to eat 36:45 - How to make sure you get high-quality nutrition product  38:35 - The correct maltodextrin to fructose ratio 39:55 - Dylan’s ‘go-to’ interval sessions  44:22 - How long is too long in an endurance ride? 46:45 - Can weight lifting make cyclists faster? 50:00 - The importance of aerodynamics 51:30 - The philosophies Dylan has changed his mind on 54:00 - Intensity in the offseason 55:45 - The things new cyclists need to be careful of 57:30 - Dylan’s most memorable/best performance 1:03:20 - Don’t be afraid to take a break The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, CoachingSee omnystudio.com/listener for privacy information.

It’s safe to assume most athletes aren’t testing enough… why? Because the amount of testing you could be doing that would “aid” your performance is mind-blowing to most athletes. And no, we’re not just talking about VO2 max/lab testing here, we’re talking about the value in field testing. We’ve seen FTP testing getting a bit of a bad rap recently, so in this episode we dissect why that should NEVER be the case and how testing properly will transform your potential as an athlete. We also discuss preparing for your first half marathon or marathon, we explain again the specific reasons we don’t like ERG mode, where you can find time gains as an athlete, removing race day nerves, being a data person or a “racer”.. Or both? And finding the right balance as an athlete. The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Timestamps: 00:18 - Introduction 01:00 - Gratitude 05:32 - Discussing Race Results Around The World 11:30 - Is It Worth Going Into A Race If You Are Underprepared? 15:10 - Why We Don’t Like Erg mode 19:20 - Erg Mode: Doesn’t Allow Flexibility 21:53 - The (Underestimated) Value of Constant Field Testing 26:38 - Your Training Program Needs To Change With Your Improved Fitness 29:01 - Changing Your Mindset Around Testing 31:00 - Why This Matters For Race Day 33:35 - 3 Things You Can’t Do In A Lab Test 36:15 - Why Data is a Huge Confidence Booster 37:40 - We Practice The “Right” Execution 42:15 - Data Helps Make Informed Decisions 44:46 - Use Your Numbers to Your Advantage  48:10 - Set Yourself Up For PB 50:00 - Becoming A Balanced Athlete 51:00 - Planning Creates Better Race Outcomes 52:27 - The Ingebrigtsen Method 53:43 - The Race Is The Time To Do A PB 55:00 - There Is No One Rule For Racing 56:45 - Anything Extreme is Unsustainable If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Today's episode topic is about what data you need to stick to on race day. Because whatever distance you’re doing, whether it’s a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance.  This is one of the most forgotten yet important parts of having a good race! Timestamp: 00:00 - Introduction 01:00 - Gratitude 02:02 - When are you too old to be competitive? 05:14 - The 3 factors to a good sprint 07:03 - Work/Life/Training balance for the age grouper 10:45 - Why more pressure on yourself is good 12:30 - Jakob Ingebrigtsen’s winning race strategy 14:07 - Keeping lactate under control 17:10 - Don’t make your first km the fastest 19:07 - The best pacing strategy for a triathlon 22:11 - Swim Pacing 25:55 - In the sprint it’s okay to burn a match 27:53 - Bike Pacing 31:10 - Knowing what’s possible for you 32:20 - Sprint distance: how much power can you hold? 35:10 - Why triathlon pacing is different to other sports 36:45 - Understanding the difference in your experience vs ability 41:09 - What power you can hold based on your age/experience 43:15 - No one is above 80% FTP unless they’re a pro 45:50 - Run Pacing: What can you expect to run after the bike? 49:30 - Using your 10km PB to predict your half marathon 54:14 - How to predict your marathon time 57:40 - The running goal you should be aiming for 58:30 - If you understand this then you will race as good as you ever have The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

We’re excited to be back in the podcast studio today as there’s so much exciting news coming out of the world of triathlon and cycling. Aussie Jai Hindley takes over Italy, 4 of the best Ironman athletes completed the impossible and we take a look at how to ride a complicated bike course well so you gain as much of an advantage over your competitors as possible. Timestamp: 00:00 - Introduction 01:00 - Gratitude 04:43 - Jai Hindley’s epic Giro win! 15:01- Aussies dominating wold cycling 16:35 - Sub 7 and Sub 8 Ironman project 25:00 - How to ride a complicated bike course well 32:40 - Knowing the difference between average, normalised and lap power 34:29 - The importance of understanding the course requirements 35:50 - How to attack each section of a bike course to gain the most time 37:45 - What power range should you set on a steep course? 43:10 - What we can learn from some of the tougher courses in Ironman 45:00 - Importance of having the right gearing 45:57 - How to ride a long hill in a time trial 47:00 - Knowing your limits 49:00 - Why riding harder in the headwind is so important 50:40 - Finding your edge and staying there The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.  Key Blogs Hydration: Why sodium is crucial to athletes performing at their best How to START hydrated Are you a salty sweater? How to measure your sweat rate Why do athletes suffer from cramp?  Fueling: How much carbohydrate do athletes need per hour? Which energy products are right for you? How to train your gut Try some of their online tools here: Quick Carb Calculator   Free online Sweat Test Book a free 20-minute hydration and fueling strategy video consultation Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com? Drop the team an email at hello@pfandh.com and they'll be happy to help get you started  Timestamp: 00:00 - Introduction 00:18 - Andy Blow - Sports Scientist and Precision Hydration Founder 01:30 - Fuelling: The extra leg in an endurance race 03:50 - Why fuelling and hydration is more important for Triathletes 05:00 - How Andy solved his fuelling and hydration issues as a professional triathlete 08:25 - The journey to perfecting Andy's hydration 11:45 - The mistake of overhydrating 15:20 - Warning: The Dangers of hyponatremia 18:25 - The 3 "Levers" System 21:10 - What lever is most important for you 24:00 - How race intensity affects your fueling and hydration intake 28:18 - Understanding the levels of variance among individuals in term of their fluid and sodium loss 36:10 - More is not always better in hydration 37:10 - The importance of practicing your race day hydration strategy 39:20 - The at home sweat test 42:14 - Overcompensating vs Under-compensating 47:47 - How to recover from underfueling and overfueling? 52:50 - Why it is important to practice race nutrition in training 55:16 - How caffeine affects an athlete 59:30 - The 2 variables of caffeine 1:01:10 - How does caffeine affect sodium balance? 1:03:23 - How to use caffeine gels properly 1:05:35 - How much fluid should you aim to replace 1:10:16 - The accurate way to know your sodium loss 1:11:40 - Key indicators of sodium loss 1:14:06 - The risk of taking in too much salt 1:15:55 - Involuntary Muscle Spasms: A potential indicator of sodium loss? 1:17:40 - Andy's final message about hydration: No One Size Fits All   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Returning guest and great friend of TriVelo Brenton Ford from Effortless Swimming is back. Brenton really is a world leader in swim coaching and improvement, with his Effortless Swimming coaching videos amassing millions of views on youtube. He’s especially good at tailoring his coaching for triathletes and the age grouper. Today’s episode is packed with gems as always as we discuss the biggest patterns Brenton is seeing among triathletes at the moment, the best drills to do in your warm up, sighting, breathing properly, off season training, short vs long intervals and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Who is Brenton Ford - Effortless Swimming 02:02 - The most common mistake triathletes need to fix 03:47 - Why you should aim to be “front quadrant” 04:55 - Stop leading with your head 06:22 - How to get the right timing in your stroke (sweet spot) 07:42 - Timing is key to improving speed 09:18 - The “Slow to Fast” principle for timing 10:18 - It’s not about strength 11:50 - How to know if you’re breathing too late 15:00 - How to time breathing in open water with “sighting” 16:57 - Should sighting be part of your pool sessions? 19:38 - Brenton’s best starting Breathing Drill 21:53 - Are swim drills really as important as we keep saying 25:15 - Adequate time vs frequency in doing drills 27:45 - Technique matters most 28:57 - Understanding the complexity of Hydrodynamics and reducing drag 31:13 - Buoyancy: How to get yourself higher in the water? 33:56 - Getting your head down to get your legs up 35:15 - Should Endurance and Speedwork be combined? 38:41 - What are the optimal rest periods for different training sessions? 41:38 - Frequency and total volume of swimming throughout the week 45:50 - Discussing the Norwegian way of training 51:54 - Off-Season approach to swim training 53:49 - Brenton and Gerard’s advice for overcoming anxiety on race day The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Throughout the history of our podcast we’ve talk a lot about the different training zones, Zone 2 training, threshold zone, sub threshold, LT1 and LT2.. etc   However it recently came to our attention that we’ve never done ONE episode explaining each training zone and how they differ specifically!   So here is our 1 dedicated podcast episode explaining every training zone in detail, what the purpose of the zone is and when it’s appropriate to do a training session in that zone.   Timestamp: 00:00 - Introduction 01:17 - Gratitude 05:33 - Ironman World Champs Recap 13:45 - The inspiring lesson from 9 x World Champ Daniela Ryf 14:21 - Understanding the different Zone Models 15:20 - Differentiating LT1 and LT2 16:20 - Clarifying what intensity is 17:20 - Defining LT1 and LT2 20:15 - The TriVelo 6 zone model explained 21:40 - Defining TriVelo Zone 1 - Active Recovery 23:50 - Defining TriVelo Zone 2 - Fitness Building 28:48 - Best Case Scenario for Zone 2 35:35 - Defining TriVelo Zone 3 - Tempo 37:25 - Race Day Zone Ranges 41:15 - Defining TriVelo Zone 4 - Sub-Threshold 46:15 - Defining TriVelo Zone 5 and 6 - Threshold and Above 52:53 - Clarifying Zone 6 - VO2 Max 54:10 - What you need to remember with training zones 55:15 - Summary The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

What are the clinically proven, tested and studied best nutrition performance strategies? The best person to answer that question is, with over 30 years of experience in the field, is Professor Louise Burke. Professor Louise Burke, OAM is a pioneer and leader in the nutrition industry for athletes worldwide, we’re proud to say she’s an Australian sports dietitian, academic and author. She was the head of sports nutrition at the Australian Institute of Sport throughout its existence from 1990 to 2018 and in 2018 was appointed Chief of AIS Nutrition Strategy. Burke has held the position of Team dietitian for the Australian Olympic teams for the 1996 Atlanta, 2000 Sydney, 2004 Athens, 2008 Beijing and 2012 London Games. She has authored/co-authored more than 250 peer-reviewed articles and her research is recognised worldwide. And is a former Ironman athlete herself, competing in Hawaii on 5 occasions as well as an accomplished marathon runner. More importantly, her friendship with Gerard goes back a long way, as you’ll hear in this episode, an infamous story involving cooking up home made starch drinks in her kitchen to test on Ironman athletes back in the 80’s!   Timestamp: 00:00 - Introduction 00:18 - Prof. Louise Burke - Chief AIS Nutrition Strategy 03:42 - What does nutrition mean to Prof Louise Burke 04:50 - The balance of nutrition: Enjoyable and Sustainable 09:15 - Tips to make nutrition easier 13:40 - How much fuel to have per training session 17:23 - Principles of manipulating nutrition to improve training 20:30 - Importance of practicicing race nutrition strategy 22:20 - How long does it take for your gut to adapt 23:45 - What training and nutrition was like in the 80s and 90s 34:30 - How much calories should you be having for your training and racing 38:00 - General advice for nutrition based on intensity 42:35 - Are elite athletes are underfueling? 44:15 - How to find the right caloric numbers for you 48:45 - Using the coaches experience 50:20 - What is the best benchmark for pre race fuel 54:40 - Solid vs Liquid food while racing: Pros and Cons 58:55 - What’s the fuel requirement at higher intensity? 01:01:15 - Prof Burke’s advise for age groupers 01:03:25 - Importance of understanding what’s in your food 01:05:00 - Understand your own personal requirements   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Every event has it’s own specific requirements that you need to make sure you’re adequately prepared for, and this is especially true for any endurance or ultra event, especially the Ironman. We had the epic Port Macquarie IM here in Australia last week, and with the Ironman world champs in St George happening over the weekend, today we’re talking about how to make sure you’re properly prepared for your endurance event, specifically looking at the Ironman. As always, these principles will generally apply and translate to whatever event you’re aiming for. Please know that this episode was recorded before the weekend, where we make our predictions for the IM world champs, the race has already been run and won, tune in to see how our predictions panned out! Timestamp: 00:00 - Introduction 01:14 - Gratitude 03:30 - How special an Ironman event is 14:20 - What it's like to cross that finish line 18:45 - How to make sure you are properly prepared to finish strong 27:33 - The key training sessions that are vital for race day 30:00 - Understanding what training zone you need to be in for your bike endurance ride 31:15 - The biggest mistake athletes make with their endurance ride 33:25 - How to prepare for a tough course 39:00 - Learning how to ride a hill properly (different for an ironman vs short course!) 41:15 - How many weeks do you need to prepare for an Ironman and why? 43:25 - How do you get your self race ready without getting injured? 47:30 - What you need to be focusing on in the final few months 49:50 - Don't forget about the swim! 51:30 - If you get this wrong you're making the Ironman way harder than it already is 53:50 - Predictions for the Ironman World Championship   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Once you get started in the cycling or triathlon world, a pandora’s box opens up to you with what seems like infinite choices you need to make about products, equipment and everything to do with training and racing. So in this episode, we’re going to give you our thoughts on some of the key decisions you need to be making and which option to go for. Including, bike equipment, training equipment, running shoes and training decisions all the way through to race day.   Timestamps: 00:00 - Introduction 00:45 - Gratitude 02:00 - TT bike vs Road bike 06:00 - Triathletes should have a TT bike 09:05 - Smart Trainer vs Ordinary Trainer 10:55 - Smart Trainer Power meter or Bike power meter 12:15 - The purpose of a Smart Trainer 15:05 - ERG mode yes or no? 15:35 - Do I need a watch and a bike computer? 17:40 - Pedal Based or Crank Based Power Meter 20:50 - Disc Wheels: Yes or No 24:28 - Aero or Normal Helmet 27:50 - Are Carbon Plated Shoes worth it? 29:40 - Is it better to train inside or outside? 35:07 - Key Sessions: Velodrome or Road? 39:10 - Hill Sessions: TT or Road bike? 43:17 - Brick Sessions: Do you cool down on the bike? 45:30 - Group training vs Solo training   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.