Paula is racing the Canadian National Time Trial Championships, so it's a bro pod, especially when Ari Klau calls in live from O'Hare Airport after his first-ever 70.3 win at Mont-Tremblant to finally explain the shoe phone celebration that baffled the entire internet. We also break down a deceptively addictive cycling metric, answer your bike tech questions, and get into open water swimming in rough conditions.

This week we discussed:

• Paula races Canadian National Time Trial Championships, night-before logistics, bad roads, 23 mph winds, and going off 4th
• Martin Van Riel is 6-for-6 in 70.3s, the case for showing up only when you're ready
• The Eddington number explained: the cycling and running metric you didn't know you needed (and how to figure out yours)
• When to switch from road bike to TT bike in your race build, Ari and Eric weigh in
• Sharing one wheel set between a TT bike and road bike: does it actually work?
• How to keep your bottles cold in transition
• Swimming in choppy open water: Eric's technique advice
• The most minimalist race belt options, including the shoelace method and the Nerd Belt
• Is the North American Championship more prestigious than a regular 70.3 for age groupers?
• Do pros still fall off their bikes? Ari's trainer near-misses and the AirPod problem

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