Fitter Radio Triathlon Podcast

ONE STEP AHEAD: An injury healing protocol. WORKOUT OF THE WEEK: Bevan talks through his Kona race. HOT PROPERTY INTERVIEW – CHARLES ADAMO THE COLLINS CUP: A first of its kind global annual competition in which teams of professional triathletes from the USA, Europe and the Rest of the World ('The Internationals') will compete to determine which region dominates the sport of triathlon. Bevan talks to Charles Adamo, the Chief Executive Officer of the PTO (Professional Triathletes Organisation) and one of the key drivers behind this awesome project. http://www.thecollinscup.com/ 5 MIN FOCUS: We talk to Braden Currie about the upcoming Xterra Worlds, losing the recent Ogden race by a fraction of a second and his recent bear encounters! 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

Bevan and The Plews and Prof talk about the race plus we also hear how The Prof lost his eggs.

BAHRAIN ENDURANCE TEAM MEDIA EVENT – KONA 2016: Bev goes along to the event and chats with legendary Ironman triathlete Lisa Bentley plus Brent McMahon and John and Bevan from IM Talk. PAUL BUICK: In the final part of our interview with Paul Buick we talk science versus feel plus the importance of enjoying the sport. THORSTEN RADDE: The man to go to for the most comprehensive report on what could happen in Kona this weekend. Thorsten gives us his thoughts and predictions for the race. 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

POLAR MEDIA EVENT FOR SPONSORED ATHLETES – KONA 2016: Bev is invited to attend this awesome event and brings us interviews with some of the best triathletes in the world! We talk to Liz Blatchford, Frederik van Lierde, Sarah Piampiano, Terenzo Bozzone, Liz Lyles, Cyril Viennot and Alicia Kaye. PAUL BUICK: In Part 3 of this interview with Paul Buick he talks to us about becoming a 'Master of the Bike' plus analysing how people train from power files and where metrics fit into the training of Purplepatch athletes. MATT DIXON: This week (Kona week) we are excited to be able to bring you an interview with Exercise Physiologist, Author and owner of Purplepatch Coaching, Matt Dixon. Matt has developed a track record for success in coaching including over 175 professional victories and podiums in Ironman and Ironman 70.3 events while also qualifying over 125 athletes to the Ironman World Championships in Hawai'i. He has collected his extensive triathlon knowledge into his book 'The Well-Built Triathlete: Turning Potential into Performance'. Matt and Bev talk Kona and the challenges that this race brings. 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

PAUL BUICK: In Part 2 of this interview with Paul Buick he talks to us about tyre choice and tyre pressure for Kona, the importance of feeling relaxed on the bike and your best position on the bike. LAURA SIDDALL: In this second Kona special Laura talks to Bev about the latest new triathlon bike just launched by Cervelo – the Cervelo P5X 2017 beam bike at https://www.youtube.com/watch?v=iXOjcNnxflU JIMMY SEEAR - VENTUM BIKES: "Downtubes are for Dinosaurs" No downtube. No seatstays. No competition. Ventum have created the ultimate triathlon racing bicycle using technology from fighter jets and Formula One race cars. Bevan talks to ex Australian Triathlete Jimmy Seear at the Ironman World Champs Expo about this awesome bike. More about Ventum Bikes at https://ventumracing.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

PAUL BUICK: Paul Buick is considered the leading resource in cycling position and posture and technical development, with a unique ability to go beyond the simple fit, with true expertise in assisting athletes with their interactions with the bike and maximising riding ability. He has extensive experience as a mechanic, technician and coach for National and Professional cycling teams and assisted the NZ National Triathlon team with riding skills and technical development. He now manages all riding skills, technical development and fit and posture for most of the PurplePatch professional athletes. In Part 1 of this interview with Paul he tells us how he got into the sport and gives us information around the key things athletes should be thinking about for riding a course like Kona. DR STACY SIMS: Stacy Sims has recently returned to New Zealand to take up a position at the new 'University of Waikato Adams Centre for High Performance' at the Mount. Her new book 'ROAR' - Women are not small men, is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. Stacy is an expert in terms of thermo-regulation and exercising in the heat, part of that being hydration and fuelling for those conditions. She talks to Bevan about what athletes need to consider when racing in Kona this weekend. LAURA SIDDALL - BRUNCH WITH BEV IN KONA: Laura Siddall is a Yorkshire girl with a degree in Mechanical Engineering and no background in triathlon. In 2010 she decided to give it a go and in her time as an age grouper won the 2013 Half Distance World Championships following that up with a win at the ITU Olympic Distance World Championships just one week later. Laura moved to San Francisco to pursue a career as a professional triathlete and since then has seen great success in the pro ranks. Laura talks us through her season to date and gives us her picks for the race winners at Kona this week! 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: How nitrate works and why mouthwash is bad. WORKOUT OF THE WEEK: From ITU to the longer distances – who will make it. HOT PROPERTY INTERVIEW – LUKE MCKENZIE: Australian Luke McKenzie has won eight Ironman titles in his career to date and is currently in Kona gearing up for his 11th race where he finished second in 2013. Luke raced to an exceptional 7:55:58 at Ironman Western Australia breaking the record and becoming the fastest Ironman anywhere in Australia ever! Luke talks to us about his involvement with the Island House Triathlon in the Bahamas where 40 top pros will be racing over three days for a $500,000 prize purse! 5 MIN FOCUS: We talk to Kelly Sheerin, Running & Cycling Mechanics Clinic Manager at AUT Millennium about the upcoming Endurance Performance Summit www.autmillennium.org.nz/eps GEEK OUT: Menthol mouthwash and how it can be utilised in hot conditions. 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: Beet juice – the latest. WORKOUT OF THE WEEK: Eccentric strengthening for the hamstrings. HOT PROPERTY INTERVIEW – LANCE WATSON: Ironman University Master Coach Lance Watson has coached at numerous World Champs and major Games, including the past 4 Olympic Games. In 2015 Lance was inducted into the Triathlon Hall of Fame for coaching. Lance holds a degree in Human Kinetics and is an NCCP Level IV certified master triathlon coach and an NCCP Level III distance running coach. We talk to Lance about the growth of the sport and his time in triathlon plus we hear about what it takes to go well in Kona! 5 MIN FOCUS – PREPARATION FOR IRONMAN TAUPO 70.3: As well as an Ironman University Master Coach Matt Dixon is also an author, co-founder of Purplepatch Fitness, exercise physiologist, former professional triathlete and elite coach of leading Ironman Pro Athletes. In this segment Matt gives us his tips for preparing for a 70.3 race https://purplepatchfitness.com/ GEEK OUT: Training your breathing muscles. GIVEAWAY: An entry to the Ironman 70.3 in Taupo!! To be in the draw to win go to the Great Lake Taupo website at http://www.greatlaketaupo.com/ and email us on [email protected] FIVE of the region's endurance events. The competition will run for a couple of weeks and the winner will be announced on Facebook. Good luck! 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: Food inspo. WORKOUT OF THE WEEK: High Intensity training – how long and how hard should we go. HOT PROPERTY INTERVIEW – CARRIE LESTER: Carrie Lester Australian triathlete likes to fly under the radar, however after 3 sub 9hr finishes at iron distance races in the past year it's unlikely she'll be able to stay there! With a background in track running Carrie's been racing as a pro triathlete since 2010. Her first sub 9 performance was last year in Roth (8:53) which she followed with a sub 9 in Chattanooga (8:56) and then Roth again this year with an 8:42. As well as these stellar performances Carrie ran into 3rd place at IMNZ in March and then went on to win the Eagleman 70.3 the following June and the iconic Embrunman in the French Alps in August. We can't wait to see how she goes in Kona. 5 MIN FOCUS – PREPARATION FOR TAUPO 70.3: Ironman University Master Coach Lance Watson has coached at numerous World Champs and major Games, including the past 4 Olympic Games. In 2015 Lance was inducted into the Triathlon Hall of Fame for coaching. Lance holds a degree in Human Kinetics and is an NCCP Level IV certified master triathlon coach and an NCCP Level III distance running coach. In this segment Lance gives us some tips about training for a 70.3 race. GEEK OUT: The relationship between low iron and the cold. GIVEAWAY: An entry to the Ironman 70.3 in Taupo!! To be in the draw to win go to the Great Lake Taupo website at http://www.greatlaketaupo.com/ and email us on [email protected] FIVE of the region's endurance events. The competition will run for a couple of weeks and the winner will be announced on Facebook. Good luck! 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: Carbohydrate ingestion during long distance triathlon events. WORKOUT OF THE WEEK: IRONMAN 70.3 WORLD CHAMPS – Bevan's race review. HOT PROPERTY INTERVIEW – TIM REED: Our interview this week is with Australian triathlete and LCHF advocate Tim Reed. A great athlete known as much for his budgie smugglers as he is for his amazing sporting achievements! Tim has had a fantastic year to date most recently winning both the Ironman 70.3 Asia Pacific Champs and, last weekend, the Ironman 70.3 World Champs in Mooloolaba. 5 MIN FOCUS: Performance Nutrition summit – A FREE online seminar which begins Monday, September 12th – go to http://performancenutritionsummit.com/ to register. Chris Ritter and Steph Saullo of Ritter Sports Performance http://rittersp.com/ have brought together 17 of the world's most influential practitioners and researchers to teach you everything you need to know about maximizing your nutrition for performance and recovery. GIVEAWAY: We have a signed copy of Stacey Sims new book 'ROAR" to giveaway. Just go to our website and tell us the Episode number of when Stacey was last on the show. Email the answer to us at [email protected] and you'll be in the draw to win! Entries close at 12 noon on Friday 16 September. 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: Nuts – Mikki talks about the pros and cons. WORKOUT OF THE WEEK: Caffeine – when's the best time to use it. HOT PROPERTY INTERVIEW – JAMIE TURNER: Kiwi Jamie Turner, one of the top triathlon coaches in the world, has spent over two decades coaching some of the world's best triathletes. Jamie works with a group of athletes calling themselves the Wollongong Wizards - a squad which includes recent Rio Olympics Gold Medal winner Gwen Jorgensen. We were delighted to have the chance to talk to Jamie post Rio. 5 MIN FOCUS: This week Bevan talks to Jason Moore, Founder of Elite HRV http://www.elitehrv.com/ about their newly launched Heart Rate Variability Course https://my.hrvcourse.com/ - The Science and Application of HRV. The course covers the foundational science and practical application of Heart Rate Variability with a focus on data that is available to the general population. It includes over three hours of video content in 16 easy-to-digest modules as well as cheat sheets, reference documents, and a Certificate of Completion. Fitter podcast listeners have been offered a 10% discount!! Just use the code 'fitterpodcast' to qualify. GEEK OUT: Reducing injury risk through the rotation of running shoes. IRONMAN 70.3 WORLD CHAMPS: A round up. 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: Protein. WORKOUT OF THE WEEK: Bev talks about those pre-race nerves. HOT PROPERTY INTERVIEW - HEATHER JACKSON: Born in Exeter, New Hampshire, American Triathlete Heather Jackson had a passion for ice hockey. She was good at it too, making the US National Team Program before moving to track cycling in 2009. Heather had already 'dabbled' in triathlon winning her age group (18-24) in Kona in 2008 and it was a year later that she decided to concentrate solely on the sport. Since then she's gone from strength to strength. Her career highlights to date are impressive with wins at Ironman Coeur d'Alene (2015), 2-Time Ironman 70.3 Oceanside Champion (2013, 2015), Escape from Alcatraz Champion (2013), Ironman 70.3 Princeton Champion (2014), Runner Up at Ironman 70.3 World Championships (2013), 5th Place Ironman World Championships in Kona last year and most recently Heather took out the win and a new course record at Ironman Lake Placid in 9hrs and 9 mins. Can't wait to see how she goes in Kona! 5 MIN FOCUS: This week Bev talks to Sean Watkins, husband of Heather Jackson and founder of Wattie Ink. Founded in Southern California in 2009 Wattie Ink. has evolved from a sports marketing agency representing some of the world's best triathletes to an apparel company dedicated to creating the finest gear in the world. Wattie Ink. apparel is designed, tested and manufactured in their own factory in Southern California with the intent to inspire, motivate and challenge athletes to follow their dreams, take risks, and never give up. GEEK OUT: This week Bevan and Mikki talk about Ketone esters. 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 pre-race dietary and non-dietary factors are associated with upper and/or lower GI distress for a 70.3 race. WORKOUT OF THE WEEK: Bev talks about what he's doing in his running to prepare for the 70.3 Worlds and Kona. HOT PROPERTY INTERVIEW – HOLLY LAWRENCE: 26-year-old British Triathlete Holly Lawrence is new to the 70.3 distance but already she's starting to make waves. So far this year Holly, who trains in Los Angeles, has finished fourth at Ironman 70.3 Oceanside, second at the Ironman 70.3 North American Pro Champs in Utah and most recently took out the win at the Ironman 70.3 in Mont-Tremblant in a time of 4:08, over 8 minutes ahead of second place Heather Wurtele. Holly's next race is the Ironman 70.3 Worlds in Mooloolaba and she'll be one to watch out for! GEEK OUT: The Prof and Plews have passed the baton for this week's 'Geek Out' back to our hosts who discuss iron and altitude training. 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

ENDURANCE PERFORMANCE SUMMIT – AUT MILLENNIUM 26 & 27 NOVEMBER 2016: Register your interest NOW by emailing [email protected] ONE STEP AHEAD: Transitioning to LCHF – ways to get over the 'low carb flu'. WORKOUT OF THE WEEK: Bevan talks us through his swim training for the 70.3 Worlds and Kona. HOT PROPERTY INTERVIEW – EMMA PALLANT: Current ITU World Duathlon champion and former European cross country champion Emma Pallant came from middle distance track running and cross country. She's recently turned her hand to the 70.3 distance with some great results. This year she achieved a 3rd place at Ironman 70.3 Mallorca then a few weeks later at Ironman 70.3 Barcelona took out second place. Bev talks to Emma about her career to date and her plans for the future. 5 MINUTE FOCUS: Bevan talks to Shannon Rea, Regional Sales Representative for GARMIN Australasia about the new Garmin Edge 820 GPS Bike Computer for Performance and Racing. The Edge 820 is lightweight and compact with a GroupTrack feature that keeps tabs on everyone in your riding pack. It also has advanced performance monitoring including VO2 max, recovery advisor, Strava live segments, FTP, performance condition and advanced cycling dynamics. It has a built-in incident detection warning, and bike-specific navigation preloaded with Garmin Cycle Map for turn-by-turn navigation. GEEK OUT: The Prof and Plews have passed the baton for this week's 'Geek Out' back to our hosts who discuss the benefits of being acclimatised to heat. 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: Intuitive eating. WORKOUT OF THE WEEK: The standing desk. HOT PROPERTY INTERVIEW – KYLE BUCKINGHAM: South African Kyle Buckingham was a surfer. He surfed every day until at age 24 he started running for fun on a treadmill. In 2005, a year later, he did his first Ironman. In 2013 Kyle went to Kona and raced to an age group record time of 8:37 and in 2014 took his first win at Lake Placid. A week ago he took out his second Ironman victory winning Ironman Vineman in a time of 8:27:58! An incredible athlete who's now got his eye on Kona. 5 MINUTE FOCUS: Bevan talks to Shannon Rea, Regional Sales Representative for GARMIN Australasia about the new Garmin Forerunner 735XT. This GPS running and multisport watch is for athletes who want dialled-in data for training and a lighter load on race day. Garmin Elevate™ wrist-based heart rate lets you run freer when it's time to toe the line. For advanced running dynamics and other detailed measurements, add a HR chest strap and train your heart out. Includes built-in activity profiles for running, cycling, swimming, paddle sports and more. The auto multisport feature lets you transition sports with just one button press. Smart notifications, automatic uploads and Connect IQ™ compatibility for custom watch faces and apps make the 735XT the ultimate smartwatch for runners and triathletes. GEEK OUT: The Prof and Plews have passed the baton for this week's 'Geek Out' back to our hosts who discuss the training of international distance runners. 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: 10 bio hacks for fruit. WORKOUT OF THE WEEK: Joe Skipper's power file from Roth plus we discuss Jan Frodeno's bike split. HOT PROPERTY INTERVIEW – NICK KASTELEIN: Australian triathlete Nick Kastelein started off his triathlon career in ITU racing. He made the switch to the longer 70.3 distance and moved from Mudgee to Spain to train. Since then he's placed 4th in both Challenge Shepparton and Challenge Batemans Bay but the highlight was his 2nd place at Challenge Melbourne last year. It was in Spain that the training relationship with Jan Frodeno kicked off. Nick raced his first iron distance race at Roth two weeks ago and crossed the line in a spectacular time of 8:05! He credits Frodeno's training, guidance and support for this great achievement but, let's face it, he's also a pretty impressive athlete! GEEK OUT: This week The Prof talks to us from the Training Peaks conference in Boulder Colorado and interviews Exercise Physiologist and Ironman Coach Alan Couzens about his recent blog – 'Why coaches should learn to code'. 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: Collagen. WORKOUT OF THE WEEK: 19 running tips for triathletes (courtesy of Jamie Turner). HOT PROPERTY INTERVIEW – WILL CLARKE: Ex ITU athlete Will Clarke was two-time British National Triathlon Champion, World and European U23 Champion and Beijing Olympian. In 2012, he decided to take on the longer distances with a goal to become the first British pro male to win the Ironman World Championships in Hawaii. Since that time he has had some exceptional results. In 2014 he finished second in four 70.3 races: South Africa, San Juan, Barcelona and Calgary and in June 2015 he won Ironman 70.3 UK. That same year Will raced his first full distance coming 8th at Ironman Lanzarote. Since then he has competed in 2 more iron distance races most recently racing to 5th place in Frankfurt and running an outstanding 2:42 marathon. With his sights now firmly set on Kona he plans to race two more 70.3's over the next few months in an attempt to qualify. GEEK OUT: The Prof talks to us from France and gives us a fascinating insight into some of the latest research to come out of the recent Science and Cycling Conference. 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: Zinc and colostrum – moderating the effects of heavy training on your gut permeability. WORKOUT OF THE WEEK: FITTER'S 70.3 World Champs training recon and the race course. HOT PROPERTY INTERVIEW – FLORA DUFFY: This week we interview Bermudian ITU athlete Flora Duffy, recent winner at Stockholm and the current leader of the World Triathlon Series rankings. We discuss her career in triathlon to date, her excellent first half of the season and her preparation for Rio. Flora has the potential to be one of the game changers at the Rio Games and is a clear candidate for an Olympic medal. 5 MIN FOCUS: This week we talk to Sally Currie, Race Director for Red Bull Defiance, a unique race that combines running, kayaking and mountain biking endurance disciplines across 8 high country stations that traverse some of the most varied terrain ever opened up to a multisport event. The race is set in Wanaka against the backdrop of New Zealand's wildest and most spectacular landscape http://redbulldefiance.co.nz/ GEEK OUT: The Plews and Prof talk to us on their last day in Switzerland together and this week they discuss 'The Effect of Different High-Intensity Periodization Models on Endurance Adaptations'. 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: Supplements – what to look for in vitamins and minerals. WORKOUT OF THE WEEK: Foot strike for running. HOT PROPERTY INTERVIEW – BRADEN CURRIE ET AL: Bevan is currently over in Mooloolaba running a training camp for those athletes in the FITTER squad looking to compete in the 70.3 World Champs in September. He talks to some of FITTER's 'elite' age groupers - Natalie Gaskin, Heidi Sowerby and Jason Hall - about their journey to this point and their hopes and aspirations for the next 6 months. Braden Currie, pro triathlete, and newly inducted into the FITTER coaching squad is also in Mooloolaba training with the squad. He talks to Bevan about his recent experiences with ITU and his plans for the next 6-12 months. GEEK OUT: The Plews and Prof are reunited and talk to us from Switzerland. This week they continue their discussion about blood glucose levels and the impact of food, exercise and temperature. 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/mikkiw�illidennutrition

ONE STEP AHEAD: Mikki reviews HOTSHOT - scientifically proven to prevent and treat muscle cramps by stopping them where they start... at the nerve. WORKOUT OF THE WEEK: The recovering arm in freestyle. The science behind the difference between a straight arm recovery and a bent elbow recovery. HOT PROPERTY INTERVIEW - SARA GROSS: Sara Gross, Canadian pro triathlete, grew up in Ontario and Dubai, United Arab Emirates. As well as being a 2 x Ironman Champion (Brazil and Mont Tremblant in 2014) Sara also has a PhD in Women's History, is co-owner of the coaching company Mercury Rising Triathlon, a writer and a passionate advocate for women in sport. She was the perfect choice as an Ambassador and athlete for the Bahrain Endurance 13 team. Her brief? To help expand the dialogue in the Middle East around sport, obesity and the diabetes problem that has taken hold in the Gulf - about the local Bahraini triathletes and about women in sport in the Middle East. Sara is also President of TriEqual, the organization dedicated to fairness, development and equality in the sport of triathlon and the founders of the 50WomentoKona movement, a group dedicated to achieving gender equality in triathlon. She is also a presenter for WiSP Sports, a women-in-sport media company. 5 MIN FOCUS: Bev talks to Michael Freiburg World Omnium Champion 2011 and 2010 Commonwealth Games Gold and Silver Track Cyclist Medalist. Michael is also the founder of Terrain Dynamics and the AIRhub. The AIRhub is the first and only on-road resistance training system in the world. The AIRhub allows you to shape your terrain, giving you back control out on the open road. Train solo or in a group and get the exact workout you need. Add your preferred amount of watts or use real-time metabolic feedback. The AIRhub automatically regulates resistance and keeps you in the perfect training zone. It is precision training as you have never seen it. GEEK OUT: The Plews and Prof are reunited and talk to us from Switzerland. This week they talk to us about the Dexcom G5 portable blood glucose monitor and their own data when using it. The Dexcom G5 is typically for diabetics and is inserted under the skin. The information is then relayed to your phone. 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: Tart cherry, more benefits. WORKOUT OF THE WEEK: Tyre pressure – does it matter? HOT PROPERTY INTERVIEW – LINSEY CORBIN: 'Montana Maid' Linsey Corbin is a professional triathlete who lives and trains in her home town of Bend, Oregon. She's a five-time Ironman Champion and has achieved top American honours at both Ironman and 70.3 Ironman World Championship events. After an injury and illness plagued 2015 Linsey raced to second place at Asia Pacific Ironman Cairns a few weeks ago. She's now on the comeback trail and looking forward to Kona. GEEK OUT: The Plews and Prof are reunited and talk to us from Switzerland. The Plews takes us through Tim Van Berkel's HRV data in the lead up to his recent win at the Asia Pacific Champs in Cairns. 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: A mixed bag of nutritional titbits – how to reduce the effects of a hangover, helping digestion and food intolerances. WORKOUT OF THE WEEK: Cairns Ironman recap. HOT PROPERTY INTERVIEW – DR STACY SIMS: Stacy Sims has recently returned to New Zealand to take up a position at the new 'University of Waikato Adams Centre for High Performance' at the Mount. Bevan talks to Stacy about this exciting new facility plus her new book 'ROAR'. ROAR's focus? Women are not small men. Stop eating and training like one. Because most nutrition products and training plans are designed for men, it's no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. GEEK OUT: Prof Paul Laursen brings us the final part of a fascinating 3 Part interview with the legendary Dr Phil Maffetone, coach to world champion athletes and internationally recognized expert on health, nutrition, and human 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

ONE STEP AHEAD: KetoShield. HOT PROPERTY INTERVIEW – ASHLEIGH GENTLE: Last month ITU triathlete Ashleigh Gentle was confirmed as part of the Australian team going to the Olympics. With a background in a range of sports she was persuaded to try a triathlon in 2004 and in 2011 ran her first ITU WTS race. Last month after winning silver at both Yokohama and Abu Dhabi she was ranked 3rd in the world. This will be Ashleigh's first Olympics. 5 MIN FOCUS: Bevan talks to Bill Roxburgh – the new Race Director for Challenge Wanaka. GEEK OUT: Prof Paul Laursen brings us Part 2 of a fascinating 3 Part interview with the legendary Dr Phil Maffetone, coach to world champion athletes and internationally recognized expert on health, nutrition, and human 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

ONE STEP AHEAD: New products. WORKOUT OF THE WEEK: Massage HOT PROPERTY INTERVIEW – TONY DODDS (DODDSY): For New Zealanders Doddsy needs no introduction. Since becoming a competitive triathlete in 2005 he quickly made his way to the top, securing the title of New Zealand Under 23 Champion 3 times and achieving multiple top 10 placings in both World Cup and World Triathlon Series Events. This year Doddsy is ranked in the World top 20, he's New Zealand's number 1 male elite triathlete and he's off to Rio! 5 MIN FOCUS: Hani Kopetschny is a postgraduate student carrying out research through Massey University examining the training diets of ultra-endurance athletes. They are interested in finding out how athletes modify their diets during different phases of training and how well they meet their need for energy, carbohydrates and protein. You can find more detailed information and view/participate in the online survey by going to http://lvmnky.synology.me/LimeSurvey GEEK OUT: Prof Paul Laursen brings us Part 1 of a fascinating 3 Part interview with the legendary Dr Phil Maffetone, a coach to world champion athletes and internationally recognized expert on health, nutrition, and human performance. 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: Mikki shares some warm bowls of veginess with us. WORKOUT OF THE WEEK: Downhill running. HOT PROPERTY INTERVIEW – JESSE THOMAS: American pro triathlete Jesse Thomas competed in his first Ironman race last year (IM Wales) and won it. Last week at his second outing (IM Lanzarote) he won that too, not only that, he ran down Jan Frodeno confirming his spot in Kona this year. This win followed a 6th consecutive win at the Wildflower Long Course Triathlon in California 3 weeks earlier. Can't wait to watch him race at Kona! GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about 'Musculoskeletal overuse injuries and heart rate variability: Is there a link?' 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: Latest CHO titbits. WORKOUT OF THE WEEK: Strength training. HOT PROPERTY INTERVIEW - LIONEL SANDERS: Canadian Pro Triathlete Lionel Sanders is not from your typical sporting background. Having been side-tracked by alcohol and drugs in his teens he eventually dropped out of university becoming severely social phobic, depressed and paranoid. In 2009 he started running again and out of nowhere decided to do an Ironman. In 2013 Lionel raced his first triathlon as a pro - 3 years on he's one of the hottest properties on the 70.3 circuit. This year he's won every 70.3 he's participated in - Panama, Oceanside, Texas and most recently the Ironman 70.3 North American Champs in St. George, Utah. We loved talking to this inspirational triathlete. GEEK OUT: This week our geeky contributors 'The Plews and Prof' bring us Part 2 of Dr Peter Attia's 'Keys to Longevity'. 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, LCHF, BCAAs. WORKOUT OF THE WEEK: Bevan talks to Dr. Thomas Hughes of tri-mechanics. Tri-mechanics is a new venture based in Leeds, UK. Their aim is to improve running by the use of studio based running analysis combined with information on a range of topics related to running via their website. Whilst they focus on running they also cater for the specific demands of triathlon and its impact on running. http://www.trimechanics.co.uk/ HOT PROPERTY INTERVIEW – RYAN BAILIE: Ryan Bailie is a professional Australian ITU athlete who has represented Australia on the international stage since 2011. Originally from Johannesburg in South Africa he moved to Perth aged 6 and then to Wollongong to train with Jamie Turners' Wollongong Wizards in 2009 at aged 19 where he's been ever since. In 2014, Ryan was selected to represent Australia at the 20th Commonwealth Games in Glasgow, winning bronze in the Mixed Relay Triathlon and finishing 5th in the Men's Triathlon. He has just recently achieved his lifelong dream and qualified for the Rio Olympics. 5 MIN FOCUS: Bevan analyses Lionel Sanders' Training Peaks data from his recent race at St George 70.3. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about longevity. 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: Calorie tracking plus how we can use a power meter to monitor our energy expenditure. WORKOUT OF THE WEEK: Bevan interviews Coach Gerry Rodrigues from TOWER 26. Gerry is regarded as one of the best open water swim coaches in the sport of triathlon and he's coached some of the best pros and age groupers from his Los Angeles based Tower 26 pool. His sessions are geared toward individuals seeking quality aquatic programs and who possess a drive for excellence and improvement. http://tower26.com/ HOT PROPERTY INTERVIEW – LIZ LYLES: Liz Lyles, American long distance triathlete recently defended her title at Wildflower 2016 after winning the long course race there 2 years in a row. Her results to date have been impressive. Two sub 9hr Ironmans in Western Australia 2013 and Frankfurt 2014, Top 10 Pro female in Kona 2014 and 2nd at Ironman Brazil in 2015. Liz also juggles a pro triathlon career with being a mother of 2 young children. We talk to Liz about her decision to move to triathlon, how she manages her work life balance and her race plans for 2016 – which of course include Kona again. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about what to do when you're going to a race which involves some long haul travel. 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: MCT Powder. HOT PROPERTY INTERVIEW – BEN HOFFMAN: Ben Hoffman, an American pro triathlete from Colorado and member of the Bahrain Endurance 13 Team, ran a blistering 2:45 marathon at the Ironman African Champs last month to take first place in a time of 8:12. The victory earned him an automatic spot to Kona. In 2014 Ben placed second in Kona and in that same year was named the 2014 USA Triathlon Elite Non-Drafting Athlete of the Year. Stomach issues at Kona 2015 prevented him from achieving the follow up race he'd been hoping for but on current form he has a real shot at it again this year. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about how 'High training workloads alone do not cause sports injuries. How you get there is the real issue'. '35' MINUTE FOCUS: Stef Hanson is the 'Chief' and founder of WITSUP - a website, twitter and Facebook presence aimed at both increasing women's engagement in triathlon and creating an online real life community. Stef - author, triathlete and self-confessed crazy, hyperactive chatterbox - is the inspirational brains and passion behind Witsup which stands for Women In Triathlon, Sup?! 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: New products alert. WORKOUT OF THE WEEK: Hill sprints. HOT PROPERTY INTERVIEW – TIM VAN BERKEL: Tim Berkel is one of Australia's most recognised professional Triathletes. After 12 years in the sport Tim decided to transition from an 'old school' style of training to a more science based approach which included a dietary change to an LCHF style of eating. 2 weeks ago he raced to second place at the Ironman African champs in a time of 8:14. He's planning to race a couple more times over the next few months (Vietnam 70.3 and Cairns IM) with his sights now firmly set on Kona. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about Tim Van Berkel's data from his Ironman Africa race. 5 MINUTE FOCUS: Bevan talks to Adriel Young of SwimRun. SwimRun is a unique and challenging adventure sport where teams of two compete by alternating between running and swimming on a challenging course covering trails, beaches, ocean, cliffs, rocks, and paths. Teams must complete the entire course together and help each other through tough terrain to beat the course and reach the finish line http://www.swimrun.com.au/ 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 thyroid. WORKOUT OF THE WEEK: Ventilatory thresholds – VT1 and VT2. HOT PROPERTY INTERVIEWS – LAUREN STEADMAN & SARAH-ANNE BRAULT: Lauren Steadman a British Paralympic swimmer and now triathlete is currently Taupo based. Last month she won her first race of the year in South Africa securing her spot for Rio. This will be her third Paralympic Games with this inspirational athlete having already competed in 2008 at Beijing and 2012 in London. Canadian ITU athlete Sarah-Ann Brault is one of Jamie Turners' Wollongong Wizards. With her sights set on Yokohama Sarah-Anne will be looking for her opportunity to qualify for her first Olympic games having already competed at the Commonwealth Games in Glasgow 2014. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about whether post event intravenous hydration is an appropriate service at endurance competitions. 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: Antibiotics. WORKOUT OF THE WEEK: Metabolic Efficiency and VO2 testing. HOT PROPERTY INTERVIEW - JOSH AMBERGER: Josh Amberger, Australian triathlete, started his career in ITU but achieved greater success when he moved to the longer 70.3 distance. After having now completed 25 x 70.3 events and raced to numerous wins and podiums he's decided to go longer and is currently in the midst of training for his first Ironman - Australia's iconic Ironman Port Macquarie. We talk to Josh about his progress to date, the physical challenges he faced last year and why Kona is not on the radar for 2016! GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about future technology that will impact our sport. 5 MIN FOCUS: The ICEdot Crash Sensor and app is a comprehensive digital safety platform which cyclists can mount onto their helmet. When paired with the ICEdot app over low energy Bluetooth the system is able to detect motion, changes in forces and impacts. It provides automated Push Notifications, sharing your route at the start of an activity, Crash Notifications, alerting emergency contacts if a dangerous head impact is detected, and Emergency ID providing first responders your name, conditions, medications, allergies and emergency contacts. http://site.icedot.org/site/ 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 perils of coconut oil. WORKOUT OF THE WEEK: Kicking for swimming. HOT PROPERTY INTERVIEW - ANGELA NAETH: Canadian Triathlete Angela Naeth is known in the Triathlon world for her prowess on the bike. She's a multiple 70.3 Ironman Champion, the Ironman 2014 Chattanooga Champion and last year won the 2015 North American Ironman Champs finishing the race in an amazing 8:55 mins! With a Masters in Physical Therapy and a Bachelors in Health Sciences she worked for 3 years as a paediatric and orthopaedic physiotherapist before deciding to race full-time. Angela is now focused on the Ironman distance and looking to qualify again for Kona this year. GEEK OUT: This week our geeky contributors 'The Plews and Prof' revisit Fat Oxidation: "Whole body fat oxidation increases more by prior exercise than overnight fasting in elite endurance athletes" Author: Andersson Hall, Ulrika; Edin, Fredrik; Pedersen, Anders; Madsen, Klavs. 5 MIN FOCUS: Bevan talks to Mark Mastalir, VP of Marketing and Partnerships for Lumo Bodytech. Lumo Bodytech have developed a technology platform that leverages smart sensors and software to optimize performance and address human biomechanics through the real-time tracking of body movement. Their products include the Lumo Run - a small and discreet sensor that measures and coaches you on your running form to improve performance and reduce the risk of injury. It incorporates the personal attention of a running coach with the professional data of a running lab to help you achieve your best. 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: Salad dressings. WORKOUT OF THE WEEK: Winter swimming. See our Fitter Swimming squads at http://www.fitter.co.nz/fitter-swimming.htm HOT PROPERTY INTERVIEWS - MATTHEW RUSSELL & VANESSA MURRAY: Matt Russell was born and raised on a small farm in Lisbon, New York. With a background in duathlon he only turned to triathlon in 2010 and it was then that he learnt to swim. Since that time he has won and podiumed at numerous iron distance races and shown an intriguing ability to perform well on no taper and being able to race back to back long distance triathlons. Having recently performed well at both Wanaka (3rd place) and Ironman New Zealand (5th place) he has a busy season of racing ahead of him with a view to heading back to Kona. Vanessa Murray, New Zealander, now living in Melbourne, qualified for Kona in 2013 after winning her age group at the 70.3 champs in Auckland. Kona was her first iron distance race and she podiumed. Last year Vanessa decided to turn pro and last month raced to 10th overall female at IMNZ in what was a powerhouse line up of pro female athletes. Her next race? The Ironman Asia Pacific champs in Cairns, June 12 2016. GEEK OUT: This week our geeky contributors 'The Plews and Prof' revisit HRV - Heart Rate Variability. 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: Protecting your immune system going into the winter months. WORKOUT OF THE WEEK: How to recover from an Ironman - the taper out and when to start getting back into it again. HOT PROPERTY INTERVIEW - PAUL AMBROSE: Australian born Ambrose has been in the sport 16 years and trained with the best. Previous 2 times winner of Ironman Australia Port Macquarie his sights are now set on another win at Port Mac, Kona and the Ironman 70.3 World Champs/ITU long Course World Champs. Paul talks to us about his time in the sport, the Bahrain team and triathlon as a sport in Australia. 5 MINUTE FOCUS: BikeAid - an app to help you find the closest bike store to you right now, or search other suburbs, cities and the rest of the world. Also find over 1,100 public bike tool locations to make basic repairs yourself 24/7. GEEK OUT: This week our geeky contributors 'The Plews and Prof' discuss the impact of scientific knowledge on coaching. Is sports science of any use to coaching at the coal face. 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

THE IMNZ EPISODE: Bevan reviews his IMNZ race. WORKOUT OF THE WEEK: Walking the aid stations. HOT PROPERTY INTERVIEWS - NATHAN SHEARER & INDIA KRAAL: This week we interview the two overall age group winners from IMNZ 2016. Nathan Shearer from Australia not only took out the overall age group race but also smashed the course record in Taupo for the fastest ever age grouper in a time of 8:47:18. India Kraal from New Zealand raced her first ever Ironman and won the overall female age group race in a time of 9:54:25. GEEK OUT: This week our geeky contributors 'The Plews and Prof' look at Bevan's data from his recent Ironman New Zealand race. 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: Energy deficits induced by exercise or diet. WORKOUT OF THE WEEK: Feeling inspired after watching an Ironman? Bevan gives us some basic tips to consider if you're thinking of signing up. HOT PROPERTY INTERVIEW - AARON ROYLE: Aaron Royle is an Australian ITU athlete who has been training with Jamie Turners' Wollongong Wizards since he moved to Wollongong at the age of 18. A former U-23 World Triathlon champion Royle first represented his country in 2009 when he competed in the youth Olympics and then raced for Australia again at the Junior World Championships in the same year. In 2014 Aaron competed in the Men's Triathlon at the Glasgow Commonwealth Games and was a member of the Bronze medal-winning Mixed Relay team. With five top-10 finishes in his last five ITU World Triathlon races, including a podium finish in Stockholm and achieving early automatic qualification to represent Australia at the 2016 Summer Olympics in Rio, the 25 year old has now earned his place in the upper echelon of the sport. GEEK OUT: Does foot size affect running efficiency? Heavy breathing for swim performance. 5 MIN FOCUS: TPU is coming to Adelaide - 16/17 April 2016. Bevan talks to David Schell, Director of Education for Training Peaks, about Training Peaks University. 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: Does the paleo diet make you diabetic and fat? WORKOUT OF THE WEEK: Reviewing your race. Running injuries and cadence. HOT PROPERTY INTERVIEW - ELINA USSHER: Elina Ussher, ex cross country skier and track runner, was born in Finland and moved to New Zealand in 2005. Now the wife of race director and five-time men's longest day winner, Richard Ussher, she refers to herself as a '40 year old housewife'. However this month she came from behind to win her third women's Coast to Coast longest day multisport race. Since 2006, Elina hasn't missed a race and has been on the podium nine times, including three victories. She talks us through her career as an adventure racer, her recent Coast to Coast win and her plans for the future. GEEK OUT: This week our geeky contributors 'The Plews and Prof' look at The Plews' data after he went through a 'FatMax' test with Andrius Ramonas. 5 MIN FOCUS: Bevan talks to Shannon Rea from Garmin about their new Garmin Forerunner 630 GPS Smartwatch with Advanced Running Metrics. COMPETITION: Win a Garmin Vivosmart HR Activity Monitor! Email us at [email protected] with the names of the two triathlon events in NZ (half distances) that Garmin sponsor. CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Cutting the bad carbs. WORKOUT OF THE WEEK: Building speed and endurance when fatigued. HOT PROPERTY INTERVIEW - SAM CLARK: Sam Clark is the recent winner of New Zealand's Men's Elite 1 day Coast to Coast race and, despite his young age, has a wealth of experience from competing in a wide range of endurance sports. A mechanical engineer by trade, Sam uses his technical eye and attention to detail to maximise his training and preparation for each event and to seek out the right advice. His career highlights include wins at the Motu Challenge; podium finishes at the Wulong Mountain Quest, Lake to Lighthouse Challenge, national long distance Tri titles, two world championship adventure races, racing Tour of Southland and winning Monty's Revenge for the first time. His next race… Ironman New Zealand. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk about sodium and in particular a recent research article by Dr Martin Hoffman et al entitled "Sodium Intake During an Ultramarathon Does Not Prevent Muscle Cramping, Dehydration, Hyponatremia, or Nausea". Prof also brings us an interview with one of the authors, Dr Martin Hoffman. 5 MIN FOCUS: IronIndex™ is triathlon's first descriptive and predictive analytics-based tool that assigns a level of difficulty to full iron-distance triathlon courses. In addition to difficulty rankings, IronIndex™ enables an athlete to personalize a course based on their physical profile, performance level, and goals (qualifying for championships, pursuing a PR, or simply seeking a new adventure). It projects an athlete's finish time and individual discipline splits for a course and also allows them to run a simulation that shows where they would have placed among last year's competitors in last year's actual conditions. CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Tips for those athletes undertaking back to back iron distance races. WORKOUT OF THE WEEK: High cadence training for cycling. HOT PROPERTY INTERVIEW - NATALIE VAN COEVORDEN: Natalie Van Coevorden, Australian triathlete, is 23 years old and has been competing on the WTS circuit since 2012. As one of Jamie Turners' "Wollongong Wizards" she's part of a unique squad that puts her in an elite environment on a day to day basis both in Australia and overseas. Natalie recently decided to give the longer distance a go and raced to a second place podium at the Challenge Melbourne Half last month. Her main goal this year - to compete for Australia at the Olympic Games. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk about "The Importance of Sleep for Athletic Performance". 5 MIN FOCUS: This week we bring back AJ Johnson, Content Editor and Power Analyst for Training Peaks, to talk about The Pacing Project - a new and innovative way for runners to look at how they're going to pace their next event http://www.thepacingproject.com/ CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: How to tell if you're a fat burner. WORKOUT OF THE WEEK: Micro burst high intensity interval training for cyclists. HOT PROPERTY INTERVIEW - ALICIA KAYE: Alicia Kaye, Canadian triathlete, gives us a fascinating insight into her career to date. Gaining pro status in the triathlon world at only 14 years of age she talks to us about the benefits and challenges she faced and her subsequent falling away from the sport. In 2013 Alicia had a breakthrough year with her coach Joel Filliol and last year won the Boulder 70.3, Calgary 70.3 and numerous other shorter distance triathlons. This year Alicia is planning to race her first iron distance race - Ironman Texas. She credits her husband, Jarrod Shoemaker, with helping her rediscover her passion for the sport. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk about "Carbohydrate intake in the form of gel is associated with increased gastrointestinal distress but not with performance differences when compared to liquid carbohydrate ingestion during simulated long distance triathlon." Or in other words, gels versus liquids, which is better! 5 MIN FOCUS: Bev talks to Greg Olsen Director of Industrial Design at Cercacor about Ember. Using an advanced 8 LED sensor, a device paired with your smartphone, Ember measures your haemoglobin and pulse rate (2 of the most sought after indicators for performance and race readiness) in less than 90 seconds. Find out more about Ember at http://www.cercacor.com/ CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: When is a calorie not a calorie. WORKOUT OF THE WEEK: How the pros train. HOT PROPERTY INTERVIEW - JARROD SHOEMAKER: Jarrod Shoemaker ITU star from Massachusetts came to triathlon from a running background and did his first triathlon in 2003. In his debut year as a professional triathlete, Shoemaker was crowned the 2004 USAT Under-23 National Champion. In the last 11 years he's earned numerous championship titles including 2009 Duathlon World Champ, two US National Champion titles (2010, 2012), 2009 USAT Elite Athlete of the Year, 2011 USA Elite Sprint National Champion, 2012 USAT Olympic/ITU Athlete of the Year and a member of the 2008 US Olympic Team. Spots for the USA Olympic team are still up for grabs and Jarrod is working hard to ensure his qualification for Rio. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about HRV - Heart Rate Variability. 5 MIN FOCUS: Bev tells us about OTTO - the bike tuning system. An industry first, voice-guided iPhone vision app and tool that enables checking & tuning rear derailleurs in under a minute. CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Vitamin C mega dosing. WORKOUT OF THE WEEK: Monitoring the athlete training response. HOT PROPERTY INTERVIEW - BARBARA RIVEROS: Bevan talks to Barbara Catalina Riveros Diaz, a Chilean professional triathlete, fresh from her win at 70.3 Pucon, Chile. A few months previously at the Toronto 2015 Pan American Games Barbara polished off a phenomenal run to secure her first ever Pan Am Gold Medal. Her victory not only gave Chile a Gold in the Games medal count, but also an automatic qualifying spot for the 2016 Rio Olympics. This will be Barbara's 3rd Olympics and at 10th in the ITU Olympic Qualification List: Rio 2016 Women's Standings she's looking forward to the challenge. GEEK OUT: This week our geeky contributors 'Plews and Prof' talk to us about enhanced endurance performance by periodisation of carbohydrate intake. 5 MIN FOCUS: Bevan talks to Thomas Fowler, Marketing and Sales Manager for Recon Instruments about the Recon Jet - advanced wearable eyewear with computer for sports - and in particular endurance athletes. Featuring a dual-core CPU, high-contrast display and point-of-view camera, Jet connects seamlessly to leading smartphones and wearable sensors, delivering contextually relevant information instantly, just below the user's right eye. Check out their awesome video here https://youtu.be/LZvb4GYJW0k. More about them at http://www.reconinstruments.com/ CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Aspirin. WORKOUT OF THE WEEK: High intensity running. HOT PROPERTY INTERVIEW - JOE SKIPPER: British pro triathlete Joe Skipper will be coming to New Zealand in February to do 'The Double'. He's doing what Dylan McNeice, Carl Read and Gina Crawford did last year. He's taking on the Challenge Wanaka long distance race and following it up with Ironman New Zealand two weeks later. His plan? To win Challenge Wanaka and podium at IMNZ. At only 27 years old he already has an impressive résumé - 5 elite long distance podiums including 1st at Challenge Weymouth in 2014 and 2nd at the IM Texas North American Champs in 2015. At Texas he raced to a personal best time of 8:16 having ridden a blistering IM bike split of 4:10 - he's one to watch out for! GEEK OUT: On a low carb diet and preparing for a race? This week our Geeky contributors 'The Plews and The Prof' talk to us about LCHF strategies pre, during and post competition. CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Cocoa - the performance enhancer. Water - is it a weight loss agent. Procrastination - the 2 minute rule. WORKOUT OF THE WEEK: Concurrent Training. HOT PROPERTY INTERVIEW - MAIK TWELSIEK: In 2015 German Maik Twelsiek posted the fastest bike split ever at the GoPro Ironman World Championships in Kona - 4:25:10. He's a beast on the bike! In the last couple of years Maik has won Ironman Wisconsin, raced to second place at Ironman Austria and Ironman Lake Tahoe and in 2014 achieved his personal best time for an Ironman completing Arizona in 8:07:59. In February this year Maik will be coming to New Zealand to compete at the Challenge Wanaka full distance race. We're looking forward to seeing how he goes! GEEK OUT: This week our geeky contributors 'Plews and Prof' talk to us about the effects of high and low cadence interval training on time trial performance. 5 MIN FOCUS: Perform your own Bike Fit with an app. CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Chlorine. WORKOUT OF THE WEEK: Becoming heat adapted with a hot bath. HOT PROPERTY INTERVIEW - VICKY HOLLAND: Vicky Holland is a British triathlete who is part of the GB Olympic set up. At school Vicky was a nationally ranked swimmer before switching to athletics and taking up the 1500 metres. She didn't start competing in triathlon until her second year at Loughborough University in 2005 when she was approached by British Triathlon. Vicky was selected for the London Olympics in 2012, however due to an unfortunate bike crash placed 26th, but since then she has become a figure head in the world of women's triathlon. The 2014 Commonwealth Games were a positive turning point as she secured her first major individual medal with a Bronze and bettered that with a Gold in the Mixed Team Relay alongside the Brownlee brothers. Vicky has had a sensational 2015 season proving she is one of the world's best. She has notched up two individual wins on the ITU circuit, one in Cape Town and one recently in Edmonton. Along with these impressive wins she has consistently achieved podium finishes throughout the season with a crucial 3rd at the Grand Final in Chicago, which has secured her place at the Rio Olympics. GEEK OUT: This week our geeky contributors 'Plews and Prof' talk to us about Dr. Jeff Volek's 'FASTER' study. Jeff S. Volek, Ph.D., R.D., is a registered dietitian and Professor at the Department of Human Sciences, Ohio State University. His study is aimed at discovering the role diet plays in how our bodies metabolize fat vs. carbohydrate during exercise. The geeks talk to us about some of the exciting new data coming back from this study for fat adapted endurance athletes. 5 MIN FOCUS: Electrostimulation. This week Bevan talks to Ryan Heaney, President of Marc Pro. The Marc Pro is a device intended for muscle conditioning by stimulating muscle in order to improve or facilitate muscle performance. For athletes this is great news - faster recovery times, maximising the results of training, injury prevention and improved conditioning and performance http://marcpro.com/ CONTACT US: Go to http://www.fitter.co.nz to learn more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Dark chocolate. WORKOUT OF THE WEEK: Shoulder rotation in swimming. HOT PROPERTY INTERVIEW - GRAEME MAW: High Performance Director for Triathlon, High Performance Sport New Zealand. On the lead up to Rio 2016 we talk with Graeme about some of our selected athletes and where they're at. We also discuss 'Federation Models', the current state of play with triathlon in New Zealand and what the plans are for 2020 and the future. GEEK OUT: The Prof and the Plews are back together and this week they're helping Bevan and Mikki out by interpreting Yann Le Meur's High Intensity Training infographic. 5 MIN FOCUS: Shannon Rae, Regional Sales Representative for Garmin Australasia talks to us about the new Forerunner 235 with Elevate™ heart rate technology which measures heart rate at the wrist 24/7, giving you the option to run without a strap. Plus, a new windows app for Garmin connect. CONTACT US: Go to http://www.fitter.co.nz to find out more about us. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: The impact that some common medications can have on sleep. WORKOUT OF THE WEEK: Measuring fatigue and recovery using Training Peaks and Heart Rate Variability. HOT PROPERTY INTERVIEW - SAM WARRINER: This week we welcome back Sam Warriner to talk a little about her recent retirement from the pro ranks but more about her great new initiative 'Future ChampioNZ'. The Future ChampioNZ Festival's over-riding goal is to support the Tri NZ Youth Pathway and ultimately see more Kiwi athletes succeed on the world stage whilst providing a fun and exciting race weekend for all youth athletes. GEEK OUT: The Prof (Paul Laursen) talks to us from Paris at the ITU Science and Triathlon Conference and brings us an interview with Inigo Mujika - Sports Scientist, Physiologist and Triathlon Coach - about the new evidence around strength training. Is it of any use to endurance athletes? 5 MIN FOCUS: Meet STRYD - The world's first power meter for running! We talk to Rob and Don from www.stryd.com about their device that runners wear as a chest strap and which accurately measures workout intensity across any terrain. It helps runners run faster and further without working harder. COMPETITION: Win a free entry to the Tri Short Course event at the Port of Tauranga Mount Festival of Multisport on Sunday 10 January 2016. To enter go to their website and find out what the distances are for each of the swim, bike and run disciplines in the short course race. Then email us the distances at [email protected]. Competition ends 12 noon on Christmas Day! CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Thyroid issues. WORKOUT OF THE WEEK: Recovery. HOT PROPERTY INTERVIEW ONE - SARAH PIAMPIANO: This week we welcome back Sarah Piampiano after her recent win at Ironman Western Australia. HOT PROPERTY INTERVIEW TWO - LAURA SIDDALL: Laura Siddall is a Yorkshire girl with a degree in Mechanical Engineering and no background in triathlon. In 2010 she decided to give it a go and in her time as an age grouper won the 2013 Half Distance World Championships following that up with a win at the ITU Olympic Distance World Championships just one week later. Last year, Laura moved to San Francisco to pursue a career as a professional triathlete. She's seen success in the pro ranks already, taking second at the full distance Challenge Wanaka race earlier this year and more recently coming 3rd at Mandurah 70.3. GEEK OUT: The Prof (Paul Laursen) talks to us in Paris from the ITU Science and Triathlon Conference and brings us an interview with world famous sports scientist Yann Le Meur. They discuss one of Yann's studies 'Functional overreaching: the key to peak performance during the taper?' CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Aqua Alert. A new app to help track your water intake. WORKOUT OF THE WEEK: Stride rate for running. HOT PROPERTY INTERVIEW - GRANT SCHOFIELD: Professor Grant Schofield is a respected PhD public health academic of 20 years. Dubbed 'The Fat Professor' he is at the forefront of challenging the widespread fat phobia that has pushed us to eat a diet full of processed, carb-laden food. In his latest book 'What The Fat? Sports Performance: Leaner, Fitter, Faster on Low-Carb Healthy Fat' Prof Grant focuses on the science and practice of low carb eating for peak athletic performance. "Retraining your body and brain and turning on your fat burning almost seems like an unfair advantage when it's applied to the sporting environment. For decades the brightest minds in the athletic performance nutrition field have had carbs pegged as the ultimate good guy - forget everything you were taught by your old-school sports performance nutritionist and learn how to become the ultimate fat burning athletic machine". 5 MINUTE FOCUS: Meredith Kessler gives us her race tips for Ironman 70.3 Taupo. GEEK OUT: This week our geeky contributors 'The Prof and The Plews' talk to us about a recent paper published in the British Medical Journal Open Sports and Exercise Medicine - 'Rethinking the Role of Fat Oxidation - substrate utilisation during high intensity interval training in well trained and recreationally trained runners'. CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition