I have an HR strap and a power meter. I still pace by feel. I go harder when I'm feeling fresh, ease off when I'm not, I naturally go faster as my fitness improves. All without worrying about whether I really know what my threshold heart rate is, or whether Friel's or whoever's zones are correct for me (they're not, my easy paces are significantly slower/at lower heart rates than what everybody says they should be), etc. 

If you're going to race you need to do that by feel anyway, or you risk blowing up early or having too much in the tank at the end. 

Nutrition: if you're not eating before, during, and after your training, especially for hard and/or long sessions, you are leaving performance and future gains on the table, and not by just a little bit. I can run and ride longer and harder by fueling properly, and after I'm done I still have plenty of energy to do whatever the rest of the day. 

Unless you're doing significantly more on one day than the average over all days (e.g. 2h when the rest of the week is 1h 3x) it doesn't really matter, do whatever makes you feel better. 

Go to your local running store they should have a bunch. Personally I use the decathlon ones, never had any issues with 2:1 simple syrup. Honestly anything with a bite valve will probably be fine. Some brands have volume markings if that's helpful to you. 

My FR255 does everything I need. 

Long rides/runs start with little in my stomach except for coffee. I start fueling as soon as I'm out the door and don't stop until I'm done. 

• fish sauce with chili
• vinegar with chili
• soy sauce with calamansi (and chili)

You may notice a pattern ^{_^}

Yeah that's fine. Good luck and have fun!

Time in the saddle. My coach has me doing three scheduled bike sessions as well as optional easy rides whenever I have the time for them. 

In the draft and safe braking distance does not exist at the same time. 

Metasprint series has a swim-only event that you can use to qualify for the T100. It's not a race but it counts. Strava does note count.  Unfortunately you'll have to wait for next year. You can register for T100 before you have the cert, but if you're not able to then do the swim you probably won't get the money back. 

Trifactor has a run swim in June if you can get good enough by then. 

Eating at maintenance requires at least as much if not more control and precision than eating at a slight surplus to effect a lean bulk. 

They're hot, and most of us feel good enough about our handling to be able to drink at some point, often enough that it's not an issue. 

You can put a hydration bladder in a frame bag, that keeps it off your back. There are even bladders that are shaped to make the best use of the space (i.e. triangular). 

Not a problem in Singapore with vacuum insulated bottles. 

They've been baggy on everyone I've seen them on, including myself. With how thin the padding is anyway I'd test out whatever compression shorts OP likely has on the bike, or stretch the budget for some tri shorts. 

GP is on a TT bike. The numbers check out, 185w on the aerobars got me 38kph at 70kg. Same what bikecalculator gives me, so I put in 40kph and it says I'd need 227w.

The question is more, how much are you willing to pay?

Yeah the idea is to keep the carbs and electrolytes mostly separate so that if I need to drink more/less than anticipated that doesn't affect my fueling. And yeah it's pretty crazy how much sugar you can pack in bulk syrup form.

https://www.thermoworks.com/high-temp-probe-rings/ <- bought these guys

The trainer is more convenient, but if I can do them outside I prefer that. I have a six-eight minute viaduct close to home that's good for intervals of up to that length. For threshold intervals there are a few roads on my long rides that work, they do have stop lights but not too many and I frequently get lucky. These aren't set lengths, but I'll gun it for however long that stretch is then ride easy to the next one, etc. 

Is it their first? Something like a bib & medal display/frame would probably go over well. 

It's thinner on a trisuit than on regular cycling bibs/shorts. 

Yes the trisuit is designed to be worn for the whole thing

I have an HR strap and a power meter. I mostly use RPE[1]. z2 is easy, z3 is moderate, z4 is hard but sustainable (can keep it up for 40~70 minutes, z5 you're going to feel like you're drowning. Don't think too hard about what easy/moderate/hard mean, there's a reason they're zones and not points. 

https://sparecycles.blog/2022/01/02/sustainable-training/ <- training "plan" that works with the above

[1] I cross check my perceived exertion against what I expect my HR and power to be based on what I usually see, but most of the time if it's not in range I already know that. RPE is still the target. 

250g sugar dissolves in 125g water (some heat required) and will fit in a 250ml soft flask. 3 of those should last you the race. 

But concentrated carb bottles aren't that hard to get the hang of. Work out how many sips it takes to finish a bottle, divide your anticipated bike time by that, set a timer to sip carbs every that amount of time; you should have other bottles for pure hydration. Bottle should have the carbs needed to see you through the anticipated bike time; use two bottles if that's too much too stuff into one bottle—I figure I probably could use my usual 2:1 syrup in my bottles which gives me 600g in a single bottle. The increased viscosity means that I'd probably get 15-18 sips (usually get ~12) maybe even more, that has me sipping every 20 minutes at most which is ok for me. 

Obviously you need to test this all out to fine tune the numbers but once you've got them it's not so bad. If you're really worried about overconsuming you can get something like the precision hydration flow bottles which tell you how much is left so you'll know if you're guzzling the stuff too fast. 

I wear the Van Rysel long sleeved jerseys on long rides here in Singapore, works great.