{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Two Oceans Ultra Marathon Podcast","title":"Your Final Race Week Checklist (Two Oceans ULTRA Marathon)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/c76e58b3\"></iframe>","width":"100%","height":180,"duration":1447,"description":"Race week is here.\nAnd now… the goal is simple: don’t mess it up.\nYou’ve already done the hard work.\nNow it’s about managing the little things that make a big difference 👇\n✔️ Pack smart (your race kit goes in your hand luggage)\n✔️ Have a checklist... don’t leave anything to chance\n✔️ Be efficient at the expo (in, out, off your feet)\n✔️ Nothing new... no shoes, no nutrition, no risks\n✔️ Control stress, sleep, and routine this week\nBecause here’s the truth…\nYou can’t gain fitness this week.\nBut you can lose your race if you’re careless.\nSo keep it simple.\nControl the controllables.\nAnd arrive on that start line calm, confident, and ready.\nNow go enjoy it 💙","thumbnail_url":"https://img.transistorcdn.com/Z511t8r7Odl7HWoQt3waA9TlG0_kouRs3H20CxY57II/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8xNzgz/YmQxNDM4M2FkZWQ5/ZmIxYzVhNGQ3N2Rm/ZjlhMi5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}