What made you pick your current running shoe? Is it just the shoe or brand you’ve always worn? Is it because a pro wore it so you figured it must be good? (Which is a fairly valid reason!) Or is it because you were told that shoe would give you the support you needed? With the amount of shoe brands and types of shoe around, it’s becoming more difficulty to know what is the right shoe for you. And with the advances in shoe technology, owning a shoe that could give you a huge race advantage has never been more accessible. So how do you pick the best running shoe? Today on the podcast we have Mitch Lorkin, shoe specialist from the running company to tell you everything you need to know about running shoes. Timestamp: 00:00 - Introduction 05:04 - How Mitch became obsessed with shoes 09:35 - The big problem with running in the wrong shoe 13:20 - Neutral vs Non Neutral Shoe 16:05 - So what’s the best shoe? 21:00 - When is it okay and not okay to change shoes 23:10 - How long should the adjustment period be after changing shoes 24:53 - Training load during transition of changing shoes 27:15 - The big difference between supershoes and everyday shoes 28:40 - Understanding the "supershoe trap" 29:50 - The limited mileage of supershoes 31:00 - How to choose the right shoe for you 37:25 - Why you’re probably wearing the wrong shoe size 39:10 - How to choose the right brand 42:45 - Understanding what each shoe brand is trying to achieve 48:40 - So, should you wear the alphafly? 50:35 - Supershoes: Performance gain vs injury risk 52:45 - How many shoes should you have in your rotation? 58:53 - Mitch's personal favorite shoes 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.

With the end of tri season here in Australia it’s time for a lot of our athletes to take a break. Around the rest of the world the racing season is just beginning, and you may be starting to get into some seriously good form! But the question remains, it is difficult to maintain a high intensity training program for 52 weeks of the year without overtraining or feeling burnt out. So how do you take a break effectively, without risking detraining? How fast does your body detrain and lose all the fitness gains you’ve worked so hard for? This is our main topic for today. Timestamp: 00:00 - Introduction 00:52 - Gratitude 04:05 - Dissecting our favourite race of the year! 11:87 - How the top pros stacked up against each other in the first major 70.3 of the year 12:34 - Which male is looking the favourite for the Ironman World Championship? 15:38 - Is Taylor Knibb on her way to becoming one of the great 70.3 athletes? 17:42 - How to get fitter for a half marathon 24:25 - Taking an effective break without detraining 29:35 - Why is the distinction important between elite and everyday person? 30:45 - What a break should look like for a pro vs an age grouper 37:21 - The positive benefit of a break vs the negative effect of detraining, what’s more important? 42:48 - Why discipline is important in the off period 44:45 - Why are we happy for athletes to lose some fitness? 47:37 - Effects of detraining from too long off 51:45 - How much improvement is actually possible for an age grouper? 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.

Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting. Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athlete himself, currently involved in Field Umpiring Australian Football in the VFL, AFLW and AFL competitions.  We had a great chat regarding testing, training zones and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Nick Jankovskis of METS Performance 01:00 - What does sport mean to Nick 02:45 - The hidden side of Nick most people wouldn’t know! 05:01 - The fitness requirements of an AFL umpire 10:25 - Misconceptions about testing 14:20 - Getting the results from testing and what to do with it 16:50 - How would Nick's coach Kipchoge 21:17 - Why numbers don't give the full picture  23:55 - Differences in VO2 and performance 28:25 - How relevant is lactate reading 32:20 - Breaking down lactate  35:10 - Lactate Zones: 3 Zone model 38:14 - Why Heart Rate can be inaccurate 42:00 - RPE: The most accurate measure of intensity? 43:20 - Having a good calibration of what your RPE means 45:15 - Understanding how much time under high intensity is required 48:20 - Should you be starting your sessions harder? 53:30 - The blanket rule for training stimulus 56:35 - Pacing science 58:20 - Pacing in Swimming 1:00:10 - The myth that METS performance always “cut” training volume 1:02:02 - How much time is ideal to spend at VO2 max? 1:09:30 - What's going to get me fitter than I am now? 1:13:00 - Finding the right training zones 1:14:42 - Why you shouldn’t be scared of testing 1:15:52 - Where to find METS Performance 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.

Big episode today we’ve got lots to discuss as always with the world of sports cycling, triathlon athletics.  But we’re looking at the question, are junk miles worth it?  We all want to get that extra edge, and if athletes have time we often see them sneaking in extra km’s on the bike or running when they can, but are these sessions actually doing anything? Are they worth the time investment? Timestamps: 00:00 - Introduction 00:55 - Gratitude 03:30 - Why a 70.3 is harder than you think 07:55 - Discussing the Australian athlete results at the World Indoor Championships 10:00 - Rejuvenation of Australian Athletics 12:36 - Analysing successful Spring Classic performances 16:45 - Dispelling the “If I do a turn, I can’t win” myth 18:55 - Understanding what training zones you’re in 20:00 - Myth: More is not always better 22:00 - A placebo is still beneficial 24:20 - Any movement that creates blood flow is also going to be beneficial 27:50 - Don’t stop yourself from enjoying what you’re doing 29:10 - Zone 2 mileage increases fitness 31:50 - The two goals to be thinking about in your training week 36:00 - The most important third factor 40:00 - Keeping easy days easy, but how easy? 41:00 - The skill you need that is the biggest indicator of success on race day 45:50 - What else coul you do instead of “junk training”? Alternative solutions 47:40 - If time is poor, what should you prioritize? 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.

Nathan Jones played 302 games for the Melbourne Football club, and captained the club from 2014 - 2019. He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs history.  Nathan talks us through finishing his AFL journey, both the fullfilment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke to Gerard and said I’ve signed up to a 70.3 in 12 weeks, can you help? What follows is a rollercoaster story from a true professional athlete. We hope you enjoy it. Timestamps: 00:00 - Introduction 00:18 - Who is Nathan Jones? 02:20 - Meeting with TriVelo 04:08 - How do you feel 24 hours after your 70.3 debut? 05:23 - What does sport mean having just retired 07:45 - Nathan's competitiveness in sports as a kid 09:20 - What made Nathan choose Triathlon 12:00 - How did reality differ from expectation? 14:18 - 12 Week 70.3 Program: Like learning how to ride a bike again 17:14 - Having the right attitude: Leaving the EGO at the door 21:53 - Is it really possible to train for a 70.3 with just 12 weeks of training? 27:53 - The difference between relying on a team and being in charge of your own destiny 31:31 - Getting hooked into triathlon 32:00 - Having the right expectations on possible race time 34:56 - What was it like finally standing on the beach ready to start 37:00 - Nathan's nutrition preparation before the race 40:00 - What was the race plan? 42:00 - Sneak Peak for Part 2 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.

Nathan Jones played 302 games for the Melbourne Football Club and captained the club from 2014 - 2019. He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs' history.  Nathan talks us through finishing his AFL journey, both the fulfillment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke to Gerard and said I’ve signed up to a 70.3 in 12 weeks, can you help? What follows is a rollercoaster story from a true professional athlete. We hope you enjoy it. Timestamps: 00:00 - Introduction 00:58 - Sleeping through your alarm on race day! 06:40 - The key thing that rapidly got Nathan back to swim form 11:13 - The two sole bits of power data Nathan was focused on 17:00 - Did he go out too fast in the run? 19:40 - Facing the toughest part of the race… 25:00 - The emotion of running down the red carpet 31:04 - Nathan’s incredible mental strength 32:50 - Why Gerard was inspired as a coach 33:40 - Having the courage to face the pain 35:48 - Nathan’s advice: The reward is in the journey 40:00 - Will he race again? 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’ve got a big episode today because since we’ve been away there has been some major things happening around the world of sport... We’ve got epic races to dissect, records broken, world-class athletes changing coaches and training programs to name a few. As always there is plenty to discuss and we can’t wait to sink our teeth into it. Timestamps: 00:00 - Introduction 00:56 - Gratitude 05:20 - Two amazing rides to dissect at the start of Spring Classics season 14:10 - Why We Have To Be Conservative in Endurance Sports 15:21 - When you should feel you’re “coming into form” 16:40 - Which cyclists are worth watching this year to help your own performance? 19:14 - Why Gerard is happy to be known as a “conservative” coach 26:40 - The  key difference between cyling and triathlon 28:41 - Breaking down 800m record holder Catriona Bisset’s race strategies: successful or not? 33:39 - Why Jack Rayner was able to just beat the Aussie 10km record as a marathon runner 39:15 - The game-changing coaching move Lionel Sanders has made 45:19 - Are we all heading towards lactate training? 47:30 - Why you need to embrace this technology no matter what level you’re at 49:40 - Even the pro's get it wrong 51:50 - How were the Dubai 70.3 times so fast? 54:05 - Why this is the most exciting triathlon season in a long time 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.

Last week we had Australia’s number 1 ranked male athlete on the show, this week we have the number 1 female ranked triathlete, Ellie Salthouse! With 17 x half ironman wins to her name since turning her focus to 70.3, and a further 10 podiums, she is one of our most dominating athletes. She’s achieved a best place of 5th at the world champs, but as you’ll find out in the episode, that is not good for her. She has her sights set on a higher target. Timestamps: 00:00 - Introduction 03:09 - What does the sport of triathlon mean to Ellie? 03:41 - Pulling out of Geelong 70.3 05:10 - Thinking long term: Ellie's first DNF 06:34 - How is Ellie managing her injury now 09:47 - How to manage form leading to your A race 13:20 - Falling short on the mental side (striving for perfection) 20:00 - How does a base block fo training look for Ellie 26:10 - Managing injury and rehabilitation 27:46 - How long do your endurance sessions need to be 29:30 - What does a Race Ready block look like 30:46 - Examples of speed sessions 31:38 - 70.3 specific sessions close to race events 34:30 - Training and racing without data: entirely perceived effort 37:00 - Reliving what happened during the world champs 41:26 - Her perspective on her coach's coaching approach 51:05 - Trusting the process towards success 55:05 -  Insight into Ellie's nutrition strategy 1:01:08 - Race morning strategy 1:10:35 - Tapering strategy 1:12:50 - Would data work well with Ellie? 1:18:35 - Life lessons from Ellie 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.

On today’s episode we have Australia’s number 1 ranked male triathlete at the moment, Sam Appleton. Sam in in flying form especially with his performances of late including 5th at the PTO Collins Cup last year, 9th at the 70.3 world title and his most recent win at Geelon 70.3 on Sunday. He has had an incredibly successful IM 70.3 career winning 15 races, which is now 16 after his Geelong 70.3 win, which was his 3rd win at Geelong. He’s also had multiple top 10 finishes at worlds 70.3, finishing as high as 4th. We’re so grateful he joined us on the podcast after his big win on Sunday, and we had a great chat to him really diving into the behind the scenes of his training program and structure, how he plans to improve himself and what he focuses on specifically in a training week as well as many more great insights into Sam as a professional athlete. Timestamps: 00:00 - Introduction 02:52 - What does triathlon mean to Sam? 04:22 - Sam breaks down his recent Geelong 70.3 06:42 - The changes he made to his training to improve his weakness: running 09:11 - How to train your run to heart rate zones 12:53 - Has he jumped on board the lactic testing train yet? 15:45 - Why it’s important for Sam to start his season in Australia 17:37 - When and why he plans on making the switch from 70.3 to Ironman 20:34 - How you train differently for an Ironman compared to 70.3 (plus the surprising fact about Sam’s bike training volume) 26:04 - How to keep bridging the gap to the top few spots in the world 27:28 - How Sam and his coach plan out their training days and blocks 28:39 - The typical training week breakdown of a pro triathlete 31:32 - Living and training at altitude in Boulder 35:06 - Do you prefer training solo or with people? 36:18 - How a professional spends their time outside of training 37:45 - Sam’s “non-diet” nutrition plan and what to have on hard training days 41:09 41:00 - His unorthodox pre-race meal 42:28 - What’s your goal for the next few years? 45:35 - The race you are MOST proud of 47:38 - The race that you are LEAST proud of 49:38 - Sam’s final words and motto for life 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.

Athletes often make the mistake of doing the wrong type of training at the wrong time of the year. How do you know when you should be doing what type of training? When should you be doing your strength block vs your threshold block? When should you spend more time focusing on your weaknesses vs continuing to improve your strengths? These are all common questions when designing a training program, so in this episode we’re going to discuss the 5 major reasons you should think about changing your training program now and what to focus on instead. Keys to the episode: 00:18 - Introduction00:50 - Gratitude03:28 - What most athletes are still doing wrong in training leading up to a race04:27 - How to do a pre race time trial properly 06:42 - What’s the best nutrition strategy to carb load before a race?12:57 - Why did Gerard change his pre race taper strategy this week?15:02 - How much high intensity training should you do close to your race?19:33 - Should you dramatically change your training based on your weak areas?28:00 - How much time should you spend working on your weaknesses?33:35 - How long should a training block go for?37:09 - How long should you spend in a base building phase?52:16 - What’s the professional cycling formula and should we try to copy it?56:50 - How to create “default” training form that puts you in the best position all year1:02:47 - When should you just keep the program the same?   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.