Episode 688 - Bike Handling and Descending Skills. Low Cadence Work. Switching off ERG Mode

We have a free race entry to give away to the IRONMAN 70.3 Melbourne event.

We share insights into bike handling skills and descending technique ahead of the IRONMAN 70.3 World Champs in Nice. Plus, should you be riding a road bike or a time trial bike?

We tell you why you should be switching OFF Erg mode on your indoor trainer.

Is low cadence work and grinding gears too costly on the bike? Well, it depends… and we tell you why.

Kate and Guy are racing the New York City Marathon – the race within a race!

TIMESTAMPS:

0:00:00 – IRONMAN 70.3 Melbourne free race entry competition

0:04:58 – IRONMAN 70.3 Zell am See

0:07:33 – Road bike or Tri bike for Nice

0:08:38 – Noosa Triathlon

0:17:43 – Improving technique via mountain biking

0:25:50 – Mountain biking downhill World Cup

0:30:00 – Why not to ride erg mode

0:36:16 – Is low cadence work and grinding gears too costly

0:41:02 – La Vuelta

0:44:08 – The New York Marathon

0:44:33 – Guess Guy’s marathon time

0:46:30 – Yomif Kejelcha - new Half Marathon World Record

0:50:45 – Phil Gore’s running challenge ‘Project 168’

0:53:08 - Yomif Kejelcha’s running volume

0:53:33 – Phil Maffetone Training Principles

0:59:24 - Nils van der Poel

1:05:37 – Guess Guy’s and Kate’s marathon time

LINKS:

Jack Moody at https://www.instagram.com/jacktmoody/

Kate Bevilaqua at https://www.instagram.com/katebevilaqua/

Guy Crawford at https://www.instagram.com/guyrcrawford/

IRONMAN 70.3 Melbourne at https://www.ironman.com/races/im703-melbourne

IRONMAN 70.3 Zell am See at https://www.ironman.com/races/im703-zell-am-see

IRONMAN 70.3 World Champs at https://www.ironman.com/races/im703-world-championship-2026

UCI MTB World Series at https://www.ucimtbworldseries.com/results/2026/haute-savoie-2026

La Vuelta at https://www.lavuelta.es/en/

The New York City Marathon at https://www.nyrr.org/tcsnycmarathon

Yomif Kejelcha at https://www.instagram.com/yomif_kejelcha/

Phil Gore’s running challenge at https://www.trailrunmag.com/2026/08/24/phil-gore-project-168/

Dr Phil Maffetone at https://philmaffetone.com/

Nils van der Poel at https://en.wikipedia.org/wiki/Nils_van_der_Poel