{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"203: The BEST Off Season Workouts for 70.3 and IRONMAN","description":" In this episode, I break down the most effective off-season workouts for 70.3 and Ironman athletes and why many triathletes waste months doing the wrong kind of training. &amp;nbsp; We cover: Swimming, How to swim Faster NOW to get faster in Races &amp;nbsp; Biking, how to use Low Cadence HIGH power to get stronger and Faster! &amp;nbsp; Running, How to do two different intensities in 1 session &amp;nbsp; Strength, what is the best strength workout to do in the off season &amp;nbsp; &amp;nbsp; Time Stamps&amp;nbsp;00:00 Intro 02:25 Best Swim Workout for Off Season 08:40 Best Bike Workout for Off Season 14:10 Best Run Workout for Off Season 23:00 Best Strength Exercise         ","author_name":"Inside the Big Ring","author_url":"http:\/\/www.facebook.com\/stevenbrandes","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/40139260\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/1313e7\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/40139260"}