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There is no Captions option in File > New > Caption
If you have upgraded to 15.0, the entire captions workflow has changed. There is a new Captions "workspace." The Captionws Panel is now the Text Panel. And more....
Start with the new reference:
Ok. I want to add a text outline but I cant check the stroke option and I cant uncheck the shadow option.
Nevermind. I was just lagging.
How do i change the default colour so i don't have to change it every time?
See "Create Styles for Your Captions" in the reference I linked above. Caption Styles are created in the Essential Graphics edit Panel.
When you create a caption track, you can select a style.
You can apply a style at any time, but it applies to the whole track.
You can also push it to all caption tracks in the project.
I do not fully understand how this works; sometimes it does n't update/save the style the way I think it should.
See this post for more information on how caption styles are saved in the project, deleted, etc.