 * 2:30 book your accommodations early
 * 6:30 swimming with the (jelly) fishes
 * 9:00 Andrew’s plan
 * 10:00 trying to game the legal draft
 * 10:30 the swim
 * 17:30 T1
 * 18:30 the bike
 * 21:30 a deep dive into Andrew’s bike nutrition
 * 35:00 the run
 * 35:45 Andrew buys pantyhose
 * 45:00 Andrew’s three takeaways
 * 52:45 Listener question: optimal clothing colour for training and racing

Listen also to our episode on the benefits of legal drafting [http://x3training.com/podcast-03-drafting-101/] and how to beat the heat [http://x3training.com/podcast-05-its-getting-hot-in-here/].

If you're interested in more info about X3 group strength training in Toronto, drop Michael a note at info@x3training.com

Keep up with us at 4iiii [https://4iiii.com/], and X3 [x3training.com]. If you like the show, rate and review us on iTunes and tell your friends!

Andrew Races IM Maryland

Endurance Innovation examines the technology, science, and engineering shaping modern endurance sport. Each episode features a focused conversation with researchers, coaches, and industry practitioners working in areas such as cycling aerodynamics, triathlon equipment, performance modeling, training science, biomechanics, and data analysis.

Rather than speculation or trend-driven commentary, the show emphasizes evidence-based methods and practical applications for athletes and coaches across cycling, triathlon, and other long-course disciplines. Topics include aerodynamic testing, cooling, running and cycling performance, endurance nutrition, training strategies, and the tools that support both high-performance and age-group athletes.

New episodes are released periodically.