• 1x chainring choice process:
  • Identify goal race power and own aerodynamics to calculate projected speed
  • Identify your typical cadence at that power
  • Use bikecalc.com 'speed at cadence' calculator to calculate ideal gear setup for that speed and cadence
  • Select a chainring that gives you a little bit of range should you need to go faster / slower than planned
• Why do our energy levels differ between morning and evening workouts
  • Early bird vs night owl chronotypes
  • Importance of nutrition
• 70.3 (half Ironman) Nutrition strategies
  • Load up on carbs before the race
  • Know your carb combustion rates
  • Train to maximize carb intake on the bike to spare muscle glycogen

Have a listen to our aero breakdown episode here.