 * 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

 * 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

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.

Andrew Races IM Maryland

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