Whether you're training for your first triathlon or you're a seasoned pro, this episode is packed with advice on wattage, sighting, and the mental shift required to move from "chasing a time" to "enjoying the ride" (and still achieving the time).

The Bike Reccy:
- Know your numbers: Understanding your wattage boundariesand optimal cadence is crucial for hilly courses to avoid burning out early.
- Surface Check: New Zealand’s "chip-seal" roads required lowering tire pressure to manage vibrations and staying vigilant for sharps.
- The Drive-Through: If you can’t cycle the whole loop, drive it. It helps you scout steep descents and find the best spots for your spectators.
The Swim Reccy:
- Freshwater vs. Saltwater: Training in ocean pools makes you more buoyant; be prepared for the "drag" of freshwater.
- Master the Sighting: Don't underestimate how much extra distance you'll swim if you don't practice sighting. Lou found herself swimming at 60-degree angles!
- The "200m Panic": If you get claustrophobic or struggle with breathing at the start, get in the water early to get the "panic" out of your system before the official start.
The Run Reccy:
- Don't always trust the marketing! A "flat" course might actually have "pinchy" hills.
- Perspective: Remember that a marathon after a 180km bike ride is a completely different beast than a standalone marathon.
Transition Strategy:
- Landmarks are Queen: Find a stationary landmark near your rack; in the heat of the race, everything looks the same.
- The "Nirvana" Tour: Highly recommended for visualising the flow of the race and understanding specific rules (like bike handlers taking your bike at the dismount line).
Nutrition & Carb Loading:
- The Goal: Aim for roughly 10g of carbs per kg of body weight in the 48 hours before the race
- Keep it Simple: Stick to familiar foods, reduce fibre to avoid bloating, and switch to white rice/bread for easier digestion