Paula and Eric are back from five days in Kona. Riding the Queen K in both calm and full-crosswind conditions, running the Energy Lab, and getting the lay of the land before race week. Eric also cracked a rim on post-hurricane debris in the shoulder. Meanwhile, Paula made the Canadian national team for UCI Time Trial Worlds in Montreal and had to turn it down. After some Bike Tech with Eric about traveling with pedals, we get into both before moving to questions.

This week we discussed:

• Paula and Eric's Kona recon trip: Queen K conditions, the Hawi climb and descent, what the Energy Lab actually feels like, and why knowing the course before race week matters
• The Kona heat: over rated?
• Eric cracks a rim on hurricane debris in the shoulder, and a local cyclist pulls over before Paula even notices
• Paula makes the Canadian national team for UCI TT Worlds in Montreal
• Why sleeveless suits dominate short course and sleeved suits dominate long course
• Do sprint intervals have a place in triathlon training, and at what distance do they stop mattering?
• Planning bike intervals on hilly routes when the downhills don't cooperate with your workout structure
• Nice vs. Marbella: which descent is actually scarier for 70.3 Worlds age groupers?
• Trail and fire road etiquette: who has right of way, and what went wrong on Paula's run this week
• Getting the most out of a gravel bike for a 70.3, tires, aerobars, and what's actually worth spending money on
• Cycling and running cadence: training vs. racing, and high-cadence drills that actually work
• Should triathletes plan an off-year every few seasons to reset cumulative fatigue, and what COVID accidentally proved about this

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