{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/5bc3e3764c99dc857d6441b4/645c70412698690011a7987e?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Ep 78 | How much Sugar & Salt for a 3hr XC Race???","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/5bc3e3764c99dc857d6441b4/1599424226118-e1948b61088ca088df7ce7934081fee3.jpeg?height=200","description":"<p>How much sugar &amp; salt (carbohydrate &amp; electrolytes) do I put in my hydration pack for a 3hr XC offroad race??? </p><p>In this Ep I share my own personal hydration strategy &amp; the figures I personally use to fuel a 3hr race.</p><p>**Caveat: This may not work for you, as you are not me! It will however give you a starting point to calculate &amp; test your own strategy in training.</p><p><br></p><p><a href=\"https://www.trainerize.me/profile/raceready/?planGUID=c98685641a0d4ca28c7d6f5ffddee8fb\" rel=\"noopener noreferrer\" target=\"_blank\">Race Ready Live program details here.</a></p>","author_name":"BEN GREENWOOD -OFFROAD COACH"}