Welcome to Gear Talk: The Löw Tide Böyz and Swimrun Labs review show!In this episode, we break down all the different training aids that you can use to take your Swimrun training/racing to the next level.Before we get into that discussion, we have a few gear updates.GEAR UPDATESJust a few gear updates this week.Brooke finally tried some HOKA ONE ONE shoes (Speedgoats) and she’s really liking them as an alternative to her usual INOV-8 shoes that she uses.Chipper finally pulled the trigger and ordered a Red Original Pro-Change Robe for those chilly mornings on the pool deck. That leaves Chris as the only member of the group just using a towel.SWIMRUN TRAINING TOOLS DISCUSSIONSince it’s still the off-season, we thought that it would be good to talk about what people can do now to come back stronger for the (hopefully) upcoming Swimrun season.We all recommend that if you’re planning on trying to improve this off-season that you get an understanding of your fitness metrics. Whether that’s heart rate zones or RPE (Rate of Perceived Exertion), understanding where you are at will help you get to where you want to go. Chris used to use songs to calibrate what zone he was in. For example, if he could sign Toni Braxton’s “Unbreak My Heart” while on the bike it meant that he was riding his bike in zone 2. If he couldn’t belt out the lyrics, it meant he was above where he wanted to be.Overall, we recommend that athletes have a plan for what they want to work on. Having a purpose for each session will help keep you focused on your progress. Along with purpose, since this is a gear show, we thought that we would list some of the types of training tools that you can use to take your performance to the next level. Strength ToolsStretch cords, therabands and/or stretch bands are a cheap and effective way to add some resistance to your routine to add more strength that will help you become more injury-proof and, uhm, stronger. Check out the Swimrun Labs page of training tips for using stretch bands.Bosu Balls or other products that create unstable or wobbly surfaces are also great for working on the smaller muscles to prevent injury.There are also swimming-specific stretch cords that have paddles built in that are perfect for warm-ups before swims.You can also check out Episode 17 of the Podcast with Strength and Running Coach, Nate Helming for more training tips.Run ToolsNot a lot of tools here, just vary your stimulus by running hills or terrain that you’re not used to. Try different shoes, maybe load up a backpack with some water bottles, or work on downhill running. Don’t have a hill in your area? Maybe there is a bridge that you can do hill repeats on. Basically, where there is a will, there’s a way. You can also check out Episode 30 of Podcast with Running Coach, Mario Fraioli for great insight on how to vary your workouts while you prepare for a particular race.Swim ToolsSwimming has the most training aids by far. Here we break down the tools that we use. As we mentioned above but especially with swimming, having a training plan or focus for each swim will help you improve.“Essentials”Pool Pull BuoyAnkle StrapSnorkelSwim FinsSwim PaddlesDepending on what you're trying to work on in the pool, these essentials can really help you work on your technique to become a better/faster swimmer. Just like strength or running, adding external resistance will help make you stronger. Note: if you’re new to ankle straps make sure that you pair it with a pull buoy because it will cause significant drag. Wearing an ankle strap can also simulate the resistance of swimming in shoes.“Nice to Have”Multiple Sizes of Swim PaddlesKick boardNeoprene SIM shortsSwim bands/stretch cordsThese Swim toys are nice to have to mix things up and create new stimuli. If you’re Brooke, you can get a kettlebell and walk the bottom of the pool while holding it. (Just remember to drop it and get to the surface to breathe.“Baller Status”Dry robe Garmin Swim 2 watch (underwater wr