Fitter Radio Triathlon Podcast

ONE STEP AHEAD: Savoury snacks for the endurance athlete. HOT PROPERTY INTERVIEW: LAUREN GOSS: Fresh from her win at Lake Geneva, American Lauren Goss, currently living in Boulder, tells us about her triathlon career to date and her plans for the future. SID TALKS: Laura 'Sid' Siddall's back with us and this week we talk Kona, Super League, Collins Cup and Major League Triathlon! LINKS: Clif Organic Energy Food: Pizza Margarita and Sweet Potato with Sea Salt at http://www.clifbar.com/products/clif/organic-energy-food/ Mediterra Savory Bars: Kale Pomegranate Quinoa Almond and Kale Apple Quinoa Almond at http://mediterranutrition.com/products/ Kind Bars: Sweet and Spicy Roasted Jalapeno at https://www.kindsnacks.com/products Lara Bars: Turmeric Ginger Beet at http://www.larabar.com/our-products/larabar-organic-with-superfoods/turmeric-ginger-beet Epic bars at https://www.epicbar.com/ Chief bars at https://eatlikeachief.com/ More about Lauren Goss at http://laurengoss.com/ Follow Lauren on Facebook at https://www.facebook.com/laurengosstriathlete More about Laura Siddall at http://laurasiddall.com/ Super League at https://superleaguetriathlon.com/ The Collins Cup at http://www.thecollinscup.com/ Major League Triathlon at https://majorleaguetri.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Bevan's in Boulder. He talks us through how he's periodising training for a professional triathlete preparing for optimal performance in Kona. ONE STEP AHEAD: The keto diet and your thyroid. HOT PROPERTY INTERVIEW: YVONNE VAN VLERKEN: We're delighted to be able to bring back Yvonne Van Vlerken to the show to tell us about her season to date and her recent win and course record at the Long Distance Triathlon European Championships at Challenge Almere. SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we continue the theme around female athletes and their menstrual cycles and we talk strength and endurance training. LINKS: More about Challenge Almere at https://www.challenge-almere.com/ More about Yvonne Van Vlerken at http://www.yvonnevanvlerken.eu/ Follow 'Vonsy' on Facebook at https://www.facebook.com/YvonnevanVlerken.The.flying.blonde.Dutchgirl Follow Stacy on Facebook at https://www.facebook.com/drstacysims/ Buy Stacy's Book "Roar – Women are Not Small Men" on Amazon at https://www.amazon.co.uk/ROAR-Stacy-Sims/dp/1623366860 Ginger Lemon Cashew Bites at https://mikkiwilliden.com/Recipes/ginger-lemon-cashew-bites CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Bevan's in Boulder. He tells us why they're altitude training and what he's measuring. ONE STEP AHEAD: How training in a dehydrated state can help with short term heat acclimatisation. ANDI BOECHERER – HOT… AND THEN NOT!: Andi Boecherer was leading the field at the recent Ironman 70.3 Santa Cruz race but had to pull out on the run due to a foot injury. The injury has now forced his decision to miss Kona this year and with his history of numerous top 5 performances there his absence will see some interesting changes to the potential dynamics of the race. SAM OSBORNE - NOT… BUT NOW HOT!: Kiwi athlete Sam Osborne has raced 11 Xterra events this season to date - the Maui World Champs will be number 12. He's won the Asia Pacific Xterra tour and collected 5 extra wins around the globe and with a history in ITU and having started out on a mountain bike Sam will certainly be in contention. SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about what female athletes need to consider when training to race in the heat in respect of their menstrual cycle. LINKS: Sam Osborne on Facebook at https://www.facebook.com/samosbornetriathlon/ Andi Boecherer on Facebook at https://www.facebook.com/andiboecherer01/ and on Twitter at https://twitter.com/andiboecherer Follow Stacy on Facebook at https://www.facebook.com/drstacysims/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Laura Siddall hosts this week and we talk IM703 Santa Cruz, IM703 World Champs Chattanooga, IM703 Sunshine Coast and Challenge Walchsee. BRADEN CURRIE: Winner of the Ironman 70.3 Santa Cruz race. JORDAN RAPP: We talk to Jordan pre-race about his recent 3rd place at the infamous Isklar Norseman Extreme Triathlon. PODCAST SURVEY: Pre-Survey Information The purpose of this survey is to develop an understanding of the use of podcasts within the sport and exercise industry. The aim of the research is to investigate how sport (and related programmes) students / graduates use podcasts. If you have listened to a podcast once, subscribe regularly, or never listened to a podcast you are all suitable. To participate in this research, you are required to complete this survey that consists of a number of short answer and multiple-choice questions. It should take approximately 5 minutes maximum. https://hcg.onlinesurveys.ac.uk/podcast-usage LINKS: More about Jordan Rapp at https://rappstar.com/ More about Braden Currie at https://www.bradencurrie.com/ More about Laura Siddall at http://laurasiddall.com/ The Isklar Norseman Xtreme Triathlon at http://nxtri.com/ More about the Mount Festival of Multisport 'Enduro' Long Distance Event at http://mountfestival.kiwi/events/long-distance-triathlon/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: How to use the TSB (Training Stress Balance) number in Training Peaks around rest and recovery. HOT PROPERTY INTERVIEW – LISA ROBERTS: Lisa Roberts USA triathlete and member of the Trisutto squad recently placed 3rd at Challenge Roth. Since doing this interview she's also placed 4th at the incredibly tough Embrunman race breaking the run course record in the process. We talk to Lisa about her triathlon career to date, her recovery from a stress fracture and her plans going forward. 5 MINUTE FOCUS: We talk to Jeremy Davis owner of Setup Events about one of the upcoming races in the fast growing Toughman Series, Toughman South Carolina on Saturday 30 September 2017. LINKS: More about the Mount Festival of Multisport 'Enduro' Long Distance Event at http://mountfestival.kiwi/events/long-distance-triathlon/ More about Lisa Roberts at http://www.lisajroberts.com/ Follow Lisa on Facebook at https://www.facebook.com/lisarobertstri and on Twitter at https://twitter.com/lisarobertstri More information about Endurance Corner at http://www.endurancecorner.com/ Excel Tri Coaching at http://www.excelltricoaching.com/ More about Embrunman at http://www.embrunman.com/ More about the Timex Team at http://www.timexteam.com/ Register for Toughman South Carolina here http://www.setupevents.com/?fuseaction=event_detail&eventID=3049 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

This week we come to you from Penticton, Canada. Laura Siddall hosts and we talk all things ITU Multisport World Champs. We also talk to Mike Phillips recent winner of Ironman 70.3 Bintan. Bevan interviews 'Dark Horse' Kyle Smith after his U23 World Champs victory. We talk to Mel Hauschildt, Heather Wurtele and Lionel Sanders at the Pros Pre-Race Conference and include footage from the conference itself. Bevan gets down to the finish line and manages to capture some interviews with Josh Amburger, Joe Gambles, Andy Potts, Drew Scott, Francisco Serrano, Jeff Symonds, Sarah Crowley, Heather Wurtele and Cam Watt. LINKS: More about Laura Siddall at http://laurasiddall.com/ Follow 'Sid' on Facebook at https://www.facebook.com/laura.siddall.5333 on Twitter at https://twitter.com/lmsiddall and on Instagram at https://www.instagram.com/lmsid/ Follow Kyle Smith on Facebook at https://www.facebook.com/kylesmithtriathlete/ Follow Mike Phillips on Facebook at https://www.facebook.com/Mikephillipsnz CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Capsaicin. WORKOUT OF THE WEEK: What to display on your bike head unit on race day. HOT PROPERTY INTERVIEW – JAIME NIELSEN: Jaime Nielsen is a New Zealand track and road cyclist and a former representative rower. Despite only taking up cycling in 2007 she competed for New Zealand at the 2012 Summer Olympics in the Women's Team Pursuit placing 5th and setting a national record of 3:18.514. At the 2016 Summer Olympics she finished 4th in the Women's Team Pursuit. Most recently Jaime smashed the world sea level hour record previously held by Bridie O'Donnell. She stopped the clock in a remarkable 47.791km in front of a loud and enthusiastic Avantidrome crowd. SID (& DYL) TALKS: This week both Laura 'Sid' Siddall and Dylan McNeice talk to us from Girona. We talk about Dylan's win at Challenge Finland, the latest on the Collins Cup but we don't talk about 'that movie'. LINKS: Link to Asada athlete warning at https://www.asada.gov.au/news/athlete-warning-higenamine-supplements Follow Jamie on Facebook at https://www.facebook.com/jaimenielsencyclist/ and on Twitter at https://twitter.com/Jaime_Nielsen More about Laura Siddall at http://laurasiddall.com/ Follow 'Sid' on Facebook at https://www.facebook.com/laura.siddall.5333 on Twitter at https://twitter.com/lmsiddall and on Instagram at https://www.instagram.com/lmsid/ More about Dylan McNeice at http://dylanmcneice.com/ Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete/ and on Twitter at https://twitter.com/dylanmcneice Follow Challenge Finland on Facebook at https://www.facebook.com/challengefinland/ Icarus on Netflix at https://www.netflix.com/nz/title/80168079 Lite Book Advantage at https://www.litebook.com/litebook-products/litebook-advantage Doc Parsley's Sleep Remedy at https://store.docparsley.com/products/doc-parsley-sleep-remedy-single Nature's way Capsaicin supplements https://nz.iherb.com/pr/Nature-s-Way-Cayenne-450-mg-180-Capsules/1833 Link to Capsaicin study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/ Egg Sucking at http://www.doscience.com/act_archive/home_activities/egg_suck/egg.html CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Riboflavin. WORKOUT OF THE WEEK: Aerobars. HOT PROPERTY INTERVIEW – BRAD KEARNS: Brad Kearns of Auburn, California is a noted speaker, author and coach and during his nine-year career as a triathlete, was one of the world's top ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with health & fitness expert Mark Sisson on a comprehensive lifestyle movement called the Primal Blueprint. 5 MIN FOCUS: Breca SwimRun is coming to the Bay of Islands, so this week we talk to Ben De Rivas about the course and what it has to offer. The 33km course starts at the Waitangi Treaty Ground and links mainland trails with six of the Bay's stunning islands, before the grand finish and party at the Otehei Bay island resort. Comprising 25km of running on challenging trails and bush paths and 8.4km of swimming, with 10 run stages and 9 swim stages, athletes should expect the race to take 5 - 9 hours to complete. With 64 teams already entered this race is likely to sell out! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Iron overload. WORKOUT OF THE WEEK: Using the data from Training Peaks to help inform your taper. GIVEAWAY: 'The Brave Athlete – Calm the F*ck Down and Rise to the Occasion' by Dr Simon Marshall PHD and Lesley Paterson offers an innovative, brain training guide for athletes that is the first to draw from both clinical science and real-world experience. Win a copy of the book by going to our Facebook page and looking out for our competition post. HOT PROPERTY INTERVIEW – CORINNE ABRAHAM: Welsh triathlete Corinne Abraham is having a great year! With 2 podiums already under her belt - Lanzarote and Austria where she raced to 2nd at both - the Brett Sutton coached athlete and member of the Pewag Racing Team hopes to be able to give Kona another crack this year. SID TALKS: This week Laura 'Sid' Siddall talks to us from back in the UK after her recent race at Challenge Prague. We talk about the race, plus does having a lead moto provide drafting rider performance and the latest on the Challenge Championship. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

We talk to you from Noosa at our athlete training camp. ONE STEP AHEAD: Mikki tells us about her new Athlete Nutrition Training Programs. HOT PROPERTY INTERVIEW – HALEY CHURA: Hayley Chura, American Ironman athlete and 70.3 specialist, turned pro in 2013. Her biggest breakthrough came at the end of 2014 when she spent a month in Brazil, winning both Ironman Fortaleza and Challenge Half Florianopolis. A major bike accident in 2015 took her out of the sport for a while but this year she's back and she hasn't been off the podium! SID TALKS: This week Laura 'Sid' Siddall talks to us from Prague after her recent win at Challenge Rome. We also talk about the women's Super League race and drug testing. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Protein WORKOUT OF THE WEEK: We talk to Matt and Jamie from Stryd Power. Stryd is the world's first wearable power meter that measures every key aspect of running – performance, technique, muscle strength and condition as well as the external running environment. HOT PROPERTY INTERVIEW – JOE SKIPPER: We bring back Joe Skipper to talk about his recent 2nd place at Challenge Roth plus we find out a bit more about his season to date and his plans going forward. SID TALKS: This week Laura 'Sid' Siddall talks to us from Tuscany in Italy in the lead up to her next race in Rome. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: More coffee, lower risk of death. SID TALKS: We bring back Pro Triathlete Laura Siddall to talk about her race and second place podium finish at Challenge Roth! 5 MIN FOCUS: We talk to husband-and-wife team Dr Simon Marshall PHD and Lesley Paterson, three-time world champion triathlete, about their new book 'The Brave Athlete – Calm the F*ck Down and Rise to the Occasion'. The book offers an innovative, brain training guide for athletes that is the first to draw from both clinical science and real-world experience. SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about protecting yourself against a shark attack, plus gut microbiome issues in Ironman athletes. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Is cadence limiting your Ironman performance. ONE STEP AHEAD: 11 reasons why you want to be thinking twice about ibuprofen. HOT PROPERTY INTERVIEW – LUCY CHARLES: British pro triathlete Lucy Charles was a long-distance swimmer until 3 years ago when she decided to give triathlon a go! It quite obviously suited her as 2 years later she won her age group at both the 70.3 Worlds and Kona. In 2016 Lucy raced her first Ironman as a pro, she chose one of the hardest, Lanzarote. Despite racing on a stress fracture Lucy made it on to the podium. This year has seen Lucy's career take another upturn with her most significant breakthrough victory in Lanzarote. She won in a time of 9:35 setting a new bike course record in the process. Two weeks later Lucy went on to win the Challenge Championship in Slovakia. Her next race is Frankfurt where she hopes to gain enough points to qualify for Kona. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

A LISTENER QUESTION: TSS WORKOUT OF THE WEEK: Drafting. ONE STEP AHEAD: Real food options for real food athletes. HOT PROPERTY INTERVIEW – BART AERNOUTS: With a recent win at Ironman Lanzarote and a top ten at Kona last year Belgian triathlete Bart Aernouts has already qualified for the Ironman World Champs. Viewed as one of the most consistent triathletes on the Ironman circuit Bart has qualified many times for Kona and, with the support of his team BMC-Etixx, has raced to a top 10 on nearly every occasion. This year he's decided to also take on Challenge Roth. We look forward to watching his progress. 5 MIN FOCUS: We bring back Rich Izzo, Founder of the rapidly expanding Toughman Half series, to talk about their next two races Toughman Utah http://www.racetri.com/the-utah-half/ and the Toughman Chile Pan American Championships http://www.toughmantri.com/toughman-chile/ SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about a new study - The Relative Energy Deficit in Sport Syndrome. Want to be involved in the study? For this project, Stacy is seeking 20 emerging and elite female athletes aged between 18-35 years from the Waikato and BOP regions. Participation from female athletes across an array of individual and team sports (including, but not limited to netball, running, rugby, rowing, cycling, triathlon, hockey) is welcomed. Email Stacy at [email protected] if you're keen to get involved. CONTACT US: Go to http://www.facebook.com/fitter.co.nz for show notes and links. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Rest. ONE STEP AHEAD: Beer. HOT PROPERTY INTERVIEW – MIKE PHILLIPS: As a bigger guy, you wouldn't have thought kiwi Mike Phillips would go well as a triathlete, however he swims well, runs well, and goes well in the heat. He's producing some great results having come second at numerous half distances and of course coming second in the Challenge Wanaka full distance behind Dougal Allan last February. We talk to Mike about how he got into the sport and his plans for racing and getting to Kona. SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about Occlusion or 'Blood Flow Restriction' training. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from Girona about her training for Roth, plus they talk about the recent news about the age grouper caught letting down the tyres of her competitor in transition, more age group doping scandals and those Challenge Family logos on the Brownlee's race uniforms! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: A mixed bag including an update on the Limits Power Meter. A listener question about BCAAs and more about EnduraCell. ONE STEP AHEAD: Metabolic efficiency and what might be going wrong. HOT PROPERTY INTERVIEW – LAURA PHILIPP: German 70.3 pro triathlete Laura Philipp has already started her season with 2 straight wins at Ironman 70.3 Mallorca and Ironman 70.3 St. Pölten in Austria. Laura gives us some fascinating insights into her training regime and tells us about her plans for both racing Xterra and 'going longer' in the future. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from Girona about her race, the latest on drug busts, the Collins Cup and Ironman's purchase of the Rock and Roll Marathon Series. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Recap of the Cairns Ironman race. ONE STEP AHEAD: Porridge. HOT PROPERTY INTERVIEW – SAM BETTEN: Australian Sam Betten transitioned from ITU to the long course and is achieving great results in the Asian market. He recently raced to 3rd behind Tim Reed and Craig Alexander at the Asia Pacific champs in Cebu and won the Ironman 5150 Subic Bay in the Philippines last weekend for the third time running. He's not tried the full distance yet but it's definitely on the radar, as is a dream to race in Kona. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from Europe about the recent Challenge Championship in Slovakia. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: CTL ranges for Kona. ONE STEP AHEAD: Fasting. HOT PROPERTY INTERVIEW – RICHARD THOMPSON: Australian Richard Thompson of T:Zero Multisport coaching won Ultraman Australia last month breaking the world record by 17 mins. As an ex triathlete and age group winner at Kona Richard knew how to race long however taking on an Ultraman was a whole different ball game. Richard talks us through his race plus he tells us what brought him to the start line in the first place! SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about SOS Hydration and the latest recommendations on carbohydrates in your sports drink. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: TSS Part 2 – Overload and how to use training stress to plan your season. ONE STEP AHEAD: Tomatorade. HOT PROPERTY INTERVIEW – ELLIE SALTHOUSE: Australian triathlete Ellie Salthouse is one of the up and coming stars of the 70.3 distance. Living in Boulder, and coached by Siri Lindley, Ellie started her career as an ITU athlete qualifying for the inaugural youth Olympics in 2010 and racing to silver in the individual race and silver in the team event. In 2014/15 she raced ITU under the guidance of Siri but at the end of the year after contemplating leaving the sport was persuaded by Siri to give the 70.3 distance a go. The rest is history. In 2016 Ellie achieved a string of podium results including a win at Challenge Melbourne and has more recently raced to second at Dubai, second at Oceanside and third at St. George, North American Champs. Ellie plans to race the Challenge Championship in Slovakia next month, then Alcatraz and the 70.3 Worlds in Chattanooga. 5 MIN FOCUS: We talk to Ben West from Event Management company DuTriRun http://www.dutrirun.com/ about Toughman's Wisconsin event on June 17th and Minnesota event on July 30th. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from back home in the UK and we chat about the news on the pro field at the Challenge Wanaka full distance race, what Laura's got planned race wise over the next few months and the Challenge Championship in Slovakia on June 3rd! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: The Training Stress Score. ONE STEP AHEAD: New fluid guidelines for endurance cycling. HOT PROPERTY INTERVIEW – SCOTT MOLINA: Scott Molina, one of the legends of triathlon, has a vast array of professional victories to his name including 6 USA professional championships, 50 USTS triathlons, 2 "World's Toughest Triathlon" titles, Ultraman World Championships, 1991 Zofingen Duathlon, 1988 Hawaii Ironman World Championships and 46 podium finishes of either 2nd or 3rd place. In 1990 Scott married fellow professional triathlete Erin Baker. Now living in Christchurch, New Zealand and father to three children Scott talks to us about the Breca Swim Run challenge, the Collins Cup, the 100 Col bike challenge and his entry to Challenge Roth! SIMS SCIENCE: We're back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we're talking about the drug that may prevent you from 'hitting the wall', the drink that hopes to 'propel elite marathoners to the sub 2 hour mark' and the 2017 Sports and Exercise Conference in NZ this October. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: What the elite Boston marathoners ate. HOT PROPERTY INTERVIEW – RONNIE SCHILDKNECT: Swiss Pro Triathlete Ronnie Schildknect has competed in over 30 Ironmans, he's also won his home country's Ironman in Switzerland 9 times. Supported by Team BMC-Etixx Ronnie has recently raced to second place at the Ironman North American Champs Texas in a time of 7hrs 56mins. He's now hoping to race at Kona again this year and put together a race that he knows he's capable of. We talk to Ronnie about where he started in triathlon and what his hopes and dreams are for his future in the sport. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk through Sid's win at Ironman Australia plus the latest goss around the tri scene. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Swimming's a drag! ONE STEP AHEAD: Digestive enzymes and how to use them for exercise. HOT PROPERTY INTERVIEW – HAMISH BOND: Two-time Olympic Champion rower and unbeaten for a period of 8 years in the pairs with multiple World Championship wins Hamish Bond has now changed his focus to cycling. His plan, to attempt to qualify for Tokyo 2020 representing New Zealand as a Time Trialist. With the form he's shown so far, he might just do it. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Port Macquarie, the Jordan Rapp/Diamond Bikes lawsuit, Lauren Parker, Women for Tri slots to Kona and the Brownlee's switch to Scott Bikes. And yes.... she did it! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

QUESTION OF THE WEEK: Is there demand out there for more ITU long distance races? WORKOUT OF THE WEEK: How to train speed in swimming. ONE STEP AHEAD: Ketone Esters and glucose – a new study. HOT PROPERTY INTERVIEW – MIRINDA CARFRAE: An absolute legend in the sport of triathlon Australian Mirinda 'Rinny' Carfrae has raced Kona 8 times and at 3 of those races took the win to become Ironman World Champion. She competed in her first triathlon at 19 years of age and shortly after, having had no prior background in swimming, cycling or running, made the 2001 Australian Junior Elite Team. Rinny represented Australia at the ITU World Champs from 2001-2005, twice earning silver medals (2002 & 2003) before turning her attention to long distance racing. Since that time she has evolved into one of the top long distance triathletes in the world. Married to Tim O'Donnell and expecting her first child Rinny talks to us about her career to date and her plans for the future. SIMS SCIENCE: Stacy Sims (Exercise Physiologist and Nutrition Scientist) is back from her tour of the States and we're excited to be talking and working with her on a science based project involving block periodisation cycle training with the application of heat. We'll be experimenting on one of our own Fitter pro athletes, Jason Hall, in an effort to get him fitter, faster. We'll report back on his progress as we go plus Bev might just throw himself into the mix too! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Some general principles you need to apply depending on your training age coming into the sport. ONE STEP AHEAD: Update on branched chain amino acids (BCAA's). HOT PROPERTY INTERVIEW – CHARLOTTE MCSHANE: Scottish born ITU athlete Charlotte McShane moved to Australia in 2005 with her family. By the age of 20 she had already competed in 10 half IM distances but in 2010 joined Jamie Turner's squad of Wollongong Wizards to focus on the ITU distance. In 2013 she won the World ITU U23 Triathlon Championships in London and has since developed into a competitive elite athlete, regularly finishing within the top 10 in the World Triathlon Series. In 2016, Charlotte had her most successful season to date, finishing 3rd in the ITU World Triathlon Series in Cozumel, Mexico ending the year ranked 8th overall in the World Triathlon Series. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk about Laura's training for Port Macquarie and give us an insight into how a pro swim trains for an event. They also talk about Andrea Hewitt's recent wins and the latest on the Collins Cup. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Visceral fat and its relationship to athletic performance. HOT PROPERTY INTERVIEWS – BRADEN CURRIE & JOCELYN MCCAULEY: Both Braden and Jocelyn stunned Taupo with wins at IM New Zealand this year beating Cam Brown and Meredith Kessler for their first IMNZ victories. Braden is one of New Zealand's most well-known multisport athletes, but his talent extends far beyond multisport. In this year alone he's raced to a 2nd place at Coast to Coast, won Red Bull Defiance, won IM New Zealand and most recently took out the short course win with his teammate Courtney Atkinson at the inaugural Breca Wanaka Swimrun. Jocelyn hails from Texas and whilst growing up there excelled in both swimming and running. The end of 2016 brought Jocelyn her first Ironman win at IM Mallorca and this year she accomplished her dream of winning IM New Zealand. SIMS SCIENCE: In this week's segment Stacy Sims (Exercise Physiologist and Nutrition Scientist) talks to us from New York about Nuun's new hydration products. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Cycling speed skills – the pedal stroke. ONE STEP AHEAD: How to protect yourself nutritionally whilst partying. HOT PROPERTY INTERVIEW – RICHARD VARGA: Having competed at the 2012 London Olympic Games, RIO 2016 Olympic Games and the Inaugural European Games in Baku in summer 2015, Richard Varga is Slovakia's most successful Triathlete. He's also one of the fastest triathlon swimmers in the world. Richard recently competed at the new Super League Triathlon Series on Hamilton Island. He talks to us about his career, his plans for Tokyo and those races on Hamilton Island! SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Challenge Melbourne, the Brownlees and 70.3 racing plus Fabian Cancellara and his involvement with the newly reformed TriStar Triathlon Series. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Reviewing the science of the long run. ONE STEP AHEAD: Cliff Harvey of Holistic Performance Nutrition talks to us about Exogenous Ketones HOT PROPERTY INTERVIEW – PEDRO SILVA GOMES: Portuguese but living in Arizona, professional triathlete Pedro Gomes describes himself as a 'Nintendo junkie turned Ironman Champ'. Having started in ITU he completed his first Ironman in 2010 racing into 2nd place. Since then Pedro has won two Iron distance races and achieved numerous podium finishes and is now one of the top long distance triathletes in the World. He's raced Kona 4 times but only finished twice and has decided that it's not on his radar for this year – his goal is to race there in 2018 when he feels he can crack a Top 10 place. SIMS SCIENCE: In this week's segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about cold water immersion post exercise. Could it be harmful for men but not women! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Fitness testing – sub maximal testing options and why you may want to consider them. ONE STEP AHEAD: Smoothies. HOT PROPERTY INTERVIEW – SARAH CROWLEY: This week we talk to Australian pro triathlete Sarah Crowley, recent winner of the Ironman 70.3 Middle Eastern Champs in Bahrain. At her Kona debut last year she raced to 15th position in the female pro field. This year she hopes to re-qualify with a plan to race Cairns and give the 'big island race' another go. We talk to Sarah about her path to triathlon and the work she's doing to improve her swim. Sarah also shares with us her thoughts and personal frustrations around non-payment of prize money to pro triathletes. 5 MINUTES WITH TOUGHMAN: We bring back the man behind the fast growing Toughman Tri Series Richard Izzo to tell us about the next race in the Toughman Race Series on April 2nd 2017… Toughman Mexico! SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Challenge Wanaka, the Super League and the Collins Cup. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: The long run – how often should we be doing it. ONE STEP AHEAD: Sleep aids. HOT PROPERTY INTERVIEW – CAMILLE HERRON: Camille Herron is an American long-distance runner from Oklahoma. After racing back-to- back marathons she decided 2 years ago to race her first 100K, mainly because she realised that the more she runs the better she feels and the longer the distance the faster and stronger she gets! She not only won that race but also broke the 26-year Championship record. Camille went on to win the 100k World Champs in the Netherlands, the 50-mile world record and the 50k World Champs in Doha. Last month Camille came to New Zealand and won the iconic Tarawera Ultra setting a new course record of 8hrs and 56 mins. Camille talks to us about how she trains for these distances, what she's learned about herself along the way and her beer drinking race fuelling strategy! SIMS SCIENCE: In this week's segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about how to naturally achieve 'doping' level performance! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: We talk to Simon Cochrane, one of our Fitter pro athletes, about 'The Double'. Simon raced into 5th position at Challenge Wanaka and 8th at Ironman New Zealand. ONE STEP AHEAD: Post event recovery food choices. HOT PROPERTY INTERVIEW – EMMA BILHAM: Swiss/British pro triathlete Emma Bilham recently completed 'The Double' – Challenge Wanaka full distance followed by Ironman New Zealand 2 weeks later. She podiumed in 3rd place at Challenge and raced to 5th position at IMNZ. We talk to Emma about how she got into triathlon, her career to date and her plans for the future. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us about her race at IMNZ and 'The Double'. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

RACE OF THE WEEK: Bevan and iron distance pro triathlete Dylan McNeice recap the Ironman New Zealand race this weekend. ONE STEP AHEAD: Caffeine and recovery. HOT PROPERTY INTERVIEW – SAM APPLETON: We bring back Sam Appleton following his recent win at the Ironman 70.3 Geelong. SIMS SCIENCE: In this week's segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about Vitamin D plus the latest research around why athletes get sick in taper week. 5 MINUTES WITH TOUGHMAN: We bring back the man behind the fast growing Toughman Tri Series Richard Izzo to tell us about the next race of the Toughman Race Series on 18th March 2017… Toughman Arizona! 5 MINUTE FOCUS: We talk to Katie Macarelli - Marketing Coordinator, Will Allen - Product Engineer and Jeff Nitta - Vice President of 'Feedback Sports' (https://www.feedbacksports.com/) about their Omnium Portable Trainer. 'This simple fork-mount design is optimized for pre-race warm-up, travel, and those days when life (or the weather) gets in the way of your ride. The Omnium Trainer utilizes Internal Progressive Resistance (IPR): delivering a real-road feel with minimal noise'. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Acupuncture. ONE STEP AHEAD: Dougal Allan's race nutrition. HOT PROPERTY INTERVIEW - DOUGAL ALLAN: We are delighted to be able to bring you an interview with Kiwi Pro Triathlete, Dougal Allan. Dougal won the full distance race at Challenge Wanaka for the second time last weekend and talks us through his day. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Should we tumble turn. ONE STEP AHEAD: Going wrong on LCHF Part II. HOT PROPERTY INTERVIEW – JOHN DUKE: John Duke, a legend in the sport of triathlon, did his first Ironman way back in 1982 – he thought it was going to be a one-time deal but it soon became 'part of his DNA'. A fascinating chat with John during which he talks about his time as an athlete in the sport, his career and his next move! SIMS SCIENCE: In this week's segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about what it means to be a salty sweater. 5 MINUTE FOCUS: This week we talk to Bob De Woolf, General Manager of the BMC-ETIXX Pro Triathlon Team Powered by Uplace. The company started small in 2008 with one athlete but quickly grew and by 2011 were in a position to launch a team of top triathletes. 2014 saw the creation of the Uplace/BMC Pro Triathlon Team one of the leading international triathlon teams in the world with ETIXX coming on board in 2016. Their 2 main principles: supporting their athletes in order to help them achieve optimum performance whilst at the same time offering a return on the investment from their sponsors. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Paralysis by analysis. ONE STEP AHEAD: LCHF and where you can go wrong. HOT PROPERTY INTERVIEW – MARY BETH ELLIS: In October last year Mary Beth Ellis, ITU Long Distance World Champ and eight times Ironman winner since 2011, announced her retirement from the pro triathlon ranks. We talk to Mary Beth about how she's coping with transitioning out of the pro training lifestyle, her plans going forward and her views on the future of the sport. SID TALKS: This week we chew the fat with Laura Siddall from Kona plus we get to say a quick 'Hi' to some of the boys she's training with on the PurplePatch Fitness Camp. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Things to consider when you're tapering for an event. ONE STEP AHEAD: HMB and ATP. HOT PROPERTY INTERVIEW – LEON GRIFFIN: At 36 years old Australian triathlete Leon Griffin has many years of triathlon wins under his belt. He spends his time between his hometown of Bendigo, Australia and Boulder, Colorado. Now a father of 2 Leon tells us about his career to date, his plans for the future and how the sport is changing. SIMS SCIENCE: In this week's segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about how an athlete's genetics can determine whether they respond or otherwise to their training program. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Early and later risers. ONE STEP AHEAD: Personalised nutrition. HOT PROPERTY INTERVIEW – JOSIAH MIDDAUGH: American multisport athlete Josiah Middaugh recently won the Red Bull Defiance race together with his racing partner Braden Currie. Josiah's time in the sport has seen him achieve 12-time Xterra US National Champ status and 2015 XTERRA World Champion. We catch Josiah post-race in New Zealand plus we talk to him about 'that win' over Braden of 7/100th of a second at the Xterra PanAm Champs! SID TALKS: Bevan chews the tri fat with triathlete Laura Siddall. 5 MINUTES WITH TOUGHMAN: We bring back the man behind the fast growing Toughman Tri Series Richard Izzo to tell us about the upcoming first race of the Toughman Race Series on 5th February 2017… Toughman Argentina Rosario! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Stress and recovery. ONE STEP AHEAD: Following on from last week's segment on the latest research around LCHF and performance, we look at what Ironman legend Mark Allen ate in his heyday. HOT PROPERTY INTERVIEWS – AMELIA WATKINSON & CHRIS HUTCHENS: After Amelia's stellar season in Asia she came back to NZ to compete in 2 more races - Taupo 70.3 and Port of Tauranga Half. She podiumed at the first and won the second. Amelia has now accepted an offer to join the BMZ-Etixx Pro Triathlon team. She talks to us about how that came about and what she's been doing with her new team. We also speak to Chris Hutchens Team Director of the Maverick Multisport team of triathletes. Founded in 2013 The Maverick squad has become well regarded across the triathlon landscape and accounts for numerous top 5 finishes, Ironman wins and Challenge Family victories. Recent additions to their squad include Australians Clayton Fettell and Dan Wilson. SIMS SCIENCE: In this week's segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about cold immersion and coffee. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Bevan tells us about his bike camp and the recent Port of Tauranga Half Ironman. ONE STEP AHEAD: LCHF and performance – the latest research. HOT PROPERTY INTERVIEW – BOB BABBITT: In Bob's own words he started racing triathlons 'way back when the earth was still cooling'. He did his first Ironman in 1980 on the island of Oahu and ended up completing five more when the event moved to the Big Island. Bob's love of triathlon has kept him involved ever since as the host of Babbittville Radio, co-founder of Competitor Magazine and the Challenged Athletes Foundation, plus he created the Muddy Buddy Ride and Run Series. We loved hearing about his story and the legends he's met along the way! SID TALKS: Bevan chews the tri fat with triathlete Laura Siddall. CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Interval training. ONE STEP AHEAD: Sugar cravings. HOT PROPERTY INTERVIEW – FARIS AL-SULTAN: German triathlete Faris Al-Sultan retired in May 2015 after a hugely successful professional triathlon career which included winning Kona in 2005. He still loves to train but has moved into a coaching role, recently coaching Patrick Lange to his 3rd place at Kona. We talk to Faris about his time as a triathlete, his life since retirement and his plans for the future. SIMS SCIENCE: In this week's segment, we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about her research at The University of Waikato Adams Centre for High Performance into using environmental stressors to boost performance. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Running off the bike. ONE STEP AHEAD: Race day breakfasts of the pros. HOT PROPERTY INTERVIEW – PATRICK LANGE: What a year for German Triathlete Patrick Lange! 2016 Ironman Texas North American Champ and 3rd place for his first appearance at the Ironman World Champs in Kona. Not only that but he broke the marathon run record with a blistering 2:39:45. SID TALKS: Bevan chews the tri fat with triathlete Laura Siddall. This week they talk 'The Life of a Pro Triathlete' CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Swim pacing - Bev gives us a brief rundown on his recent camp in Queenstown. ONE STEP AHEAD: Caffeine and ketosis. HOT PROPERTY INTERVIEW – JAVIER GOMEZ: Born in Switzerland in 1983 Javier moved to Spain at just 3 months old and has been living there ever since. Since 2006 he has accumulated one of the best records ever achieved in triathlon history. Javier's dream of racing at Rio this year was thwarted following a bike injury leading into the games. We are delighted to have been able to talk to Javier shortly before his recent race at the half distance in Rotorua, New Zealand. SIMS SCIENCE: We bring you another new segment in which Stacy Sims (Exercise Physiologist and Nutrition Scientist) talks to us about the latest in science for endurance athletes! This week we discuss hydration and the new BSX Insights Hydration Monitor. 5 MIN FOCUS: Bevan talks to Riku Rimpela of Trainsense about their innovative new SmartPaddle - a powermeter for swimming http://www.trainesense.com/ CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

IRONMAN TAUPO 70.3: Finish line interviews with Braden Currie and Meredith Kessler. WORKOUT OF THE WEEK: Mark Johnson is a sportswriter and sports photographer. He has covered cycling and endurance sports since the 1980s. His work often focuses on the business of pro cycling—a topic that frequently intersects with the sport's long history of doping. Spitting in the Soup: Inside the dirty game of doping in sports. ONE STEP AHEAD: Performance Enhancing Supplement: Potassium Magnesium Aspartate. HOT PROPERTY INTERVIEW – DAN WILSON: Bevan talks to ex-ITU athlete, Australian Dan Wilson about his career to date and his move into the 70.3 ranks. Dan has won his last 3 races – Noosa in October, Challenge Shepparton and 70.3 Western Sydney in November - so looking like the move has been a successful one! SID TALKS: Bevan chews the tri fat in our new segment with triathlete Laura Siddall. This week they talk Ironman Taupo 70.3, recent drug tests from Cozumel World Champs and Alistair Brownlee' move to the 70.3 distance. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Does the swim really matter for overall performance in iron distance racing. ONE STEP AHEAD: Different types of fat and their effect on satiety. HOT PROPERTY INTERVIEWS – TERENZO BOZZONE AND KATE BEVILAQUA: We talk to New Zealand's Terenzo Bozzone about his recent spectacular win at Ironman Western Australia where he smashed the course record in a time of 7:51:25, nearly five minutes inside Luke McKenzie's record set last year! Kate Bevilaqua has just completed her second Ultraman. This one was the World Championship in Hawaii and she won in a time of 24:44:04! 5 MINUTE FOCUS: Bev talks to Katee Pedicini 'The Hormone Nerd' of Holistic Endurance about their upcoming live Q and A event on Thursday 15 December. Only 50 spots available, so get in quick! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: What happens under the water. ONE STEP AHEAD: Update on probiotics. HOT PROPERTY INTERVIEW – KAISA LEHTONEN: Finnish pro triathlete Kaisa Lehtonen raced to a 5th in Kona this year and it was only her 3rd bash at this distance. Her first was in Barcelona last year where she finished 2nd and her second was at the Ironman South African Champs where she won. From 2007 to 2012 Kaisa did only ITU Olympic distance races and in 2013 raced her first Ironman 70.3 race as a pro. She now has her sights set on a top 3 at Kona next year. 5 MINUTE FOCUS: Bevan talks to Richard Izzo, Founder of the rapidly expanding Toughman Triathlon Series. They talk about the series, its growth and the plans for the future. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Superfoods – the definitive guide. WORKOUT OF THE WEEK: Double bike days. HOT PROPERTY INTERVIEW – ANDI BOECHERER: Born in Freiburg, Germany Andi Boecherer started his triathlon career back in 2002 whilst studying Mathematics at University. Since then he's gone on to become one of the world's top long distance triathletes most recently racing to a 5th place in Kona. 2016 has been a great year and included not only wins at the 70.3 distances but also a marathon PB of 11 minutes on the Frankfurt Ironman course plus entry into the Sub-8 Club with a time of 7:53:40. We talk to Andi about Kona and his career to date. 5 MINUTE FOCUS: Ex All Black 'The Kamo Kid' Ian Jones, is about to take on Taupo 70.3 and Ironman. THE GEEK OUT: Epsom salt baths – yes or no. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Boosting testosterone levels. WORKOUT OF THE WEEK: Downhill running. HOT PROPERTY INTERVIEW – KEVIN COLLINGTON: American triathlete Kevin Collington had a career in ITU before deciding to move to the 70.3 distance. In 2015 he gave the iron distance racing a go coming 7th at Ironman Arizona in a time of 8:15. This year, he won the Challenge Iceland Half, Busan 70.3 and then podiumed with a 3rd place at the Ironman South American Champs in Brazil to become a first-time Kona qualifier. Kona didn't go to plan and had him pulling out before the run but he's already got the Kona bug and looking to give it another shot in 2017. His next race will be Ironman Cozumel and we're really looking forward to see how he goes. 5 MIN FOCUS: Bev talks to Johnny van Leeuwen, a 35-year-old passionate MTB cyclist from Dunedin who, in a desperate bid to lose body weight for his sport, developed a condition called REDs - Relative Energy Deficiency in Sport. The term REDS has evolved from a condition that centres on eating disorders or dysfunctional eating, hormonal imbalances and bone health. In 1986 the condition was coined 'Female Athlete Triad', which had the unfortunate consequence of suggesting it was something that doesn't affect males. Johnny is testament to the fact that it does. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Party tips for athletes. WORKOUT OF THE WEEK: The debate around Amy Stretton. HOT PROPERTY INTERVIEW – KATJA KONSCHAK: German pro triathlete Katja Konschak is currently enjoying her best season ever. She raced to a 2nd place podium position in Frankfurt at the IM European Champs following it up two weeks later with a 3rd place podium finish at Ironman UK. Whilst her Kona race didn't go as well as hoped, her husband Ulrich finished second in his age group only just over a minute behind Bevan. Katja's aim is to requalify for Kona and put together a race that she knows she's capable of on the Big Island. 5 MIN FOCUS: This week we talk to Ben de Rivaz, race organiser for Breca Swim Run in Wanaka. Breca Wanaka is New Zealand's first Swim Run race around the shores of Lake Wanaka. Set in the heart of the Southern Lakes District against the awesome backdrop of the Mt. Aspiring National Park, this race is not for the faint-hearted. Teams will pit themselves against technical trails and deep glacial waters to stake their claim forever as the intrepid pioneers of the New Zealand Swim Run scene. The inaugural event is on 25th March 2017 - there won't be another chance to be the first! http://www.brecaswimrun.com/breca-wanaka/ GEEK OUT: Beating bugs with BCAA's. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: High fat feeding after exercise. WORKOUT OF THE WEEK: The freestyle stroke. HOT PROPERTY INTERVIEW – MARKO ALBERT: Estonian pro triathlete Marko Albert is remembered here for beating New Zealand's Cameron Brown at IMNZ in 2014. Marko loves Taupo and in fact it's looking like he's coming back again next year! Bev chats to him about that win, his recent Kona experience and the challenges he faces as one of the bigger long distance boys out there! GEEK OUT: Fatigue is all in your head. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: The effects of green tea supplementation and interval sprint exercises on fat oxidization. WORKOUT OF THE WEEK: We talk to Australian Triathlete Nathan Shearer who smashed the course record at IMNZ in Taupo for the fastest ever age grouper in a time of 8:47. Nathan recently won his age group (25-29) in Kona and talks to us about his move into triathlon from cricket, his race in Kona and becoming a pro. HOT PROPERTY INTERVIEW – AMELIA ROSE WATKINSON: Bevan interviews FITTER pro athlete Amelia Rose Watkinson. Amelia is currently in Asia with the Thanyapura Triathlon Team and has had an outstanding few months winning 8 of her 9 races over there. Amelia talks to us about how she got started in triathlon, her career to date and her time in Thanyapura. GEEK OUT: The effects of alcohol consumption on recovery from eccentric exercise induced muscle damage in females. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

KELLY SHEERIN – ENDURANCE PERFORMANCE SUMMIT – 26 NOVEMBER 2016: Breaking news... Jamie Turner, Coach to Gwen Jorgensen is now speaking at the event! Plus, ASICS have joined up with the EPS as a Premier Sponsor. As a result, attendees now have a chance to become one of 5 'Testers' for their new DynaFlyte running shoes with full-length FlyteFoam midsole technology. In other words, a free pair of ASICS! To enter go to the AUT Millennium Facebook page at https://www.facebook.com/AUTMillennium/ and tell them why you think should be one of the 5 Asics Testers. Make sure you go the website and sign up as an attendee. Winners drawn on Friday 28 October. ONE STEP AHEAD: Optimizing protein. WORKOUT OF THE WEEK: Bevan's bike power file from Kona. HOT PROPERTY INTERVIEW – HENRI SCHOEMAN: South African ITU athlete Henri Schoeman has had an amazing year. Not only did he medal at the Olympics in Rio but more recently he raced to the overall win at the ITU Grand Final in Cozumel. His bronze at Rio was the first Olympic Medal South Africa has won in the sport. Bev talks to Henri about his career to date, the win at Cozumel and his plans for the future. 5 MIN FOCUS: We talk to Michael Lyons of Recovery Systems about their medical grade compression system now available for home use that accelerates sports recovery from training and injury rehabilitation. The new air compression product supercharges recovery by using air compression to increase venous return, rapidly accelerating the body's ability to eliminate metabolic waste faster than any other traditional mode of recovery. https://www.recoverysystemssport.com/ GEEK OUT: Manipulations to the alcohol and sodium content of beer for post exercise rehydration. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition