{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Down - A Comrades Marathon Podcast","title":"How To SAVE 20 Minutes on Race Day (It's Race Week)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/ad2d17a3\"></iframe>","width":"100%","height":180,"duration":2317,"description":"Kilometer Studios Space Bag: https://artofendurance.co.za/catalogue/space-bag/ Grab your Aches & Pains party tickets here: https://shop.coachparry.comIn today's episode of UP, Shona and Lindsey will show you exactly how to save 20 minutes on race day. If you only listen to one podcast in the build-up to the 2026 Comrades Marathon, make sure it is this one. ","thumbnail_url":"https://img.transistorcdn.com/n8PLNhC1-V8DUIlmCBHvKCtF27Xw0SRBOaPZqhCIcp8/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9mM2Q5/NmQwYjYzMzViNzAx/MGU1MjZlYmI3ZTA1/OGUwYS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}