Fitter Radio Triathlon Podcast

ONE STEP AHEAD: Quick and easy lunch and smoothie ideas. WORKOUT OF THE WEEK: Tapering - what it means leading into an event and why we do it. We also bring back Terenzo Bozzone and Meredith Kessler to talk about Ironman Taupo 70.3 and what they do in their taper phase leading into an event. HOT PROPERTY INTERVIEW - MATT FITZGERALD: Matt Fitzgerald – writer/athlete/coach - is a prolific endurance author and frequent contributor to Ironman and Training Peaks. He talks to us about his most recent book 'How Bad Do You Want It - Mastering the Psychology of Mind over Muscle'. The greatest athletic performances spring from the mind, not the body. Elite athletes have known this for decades and now science is learning why it's true. In this fascinating new book Matt examines more than a dozen pivotal races to discover the surprising ways elite athletes strengthen their mental toughness. 5 MINUTE FOCUS: This week Bevan talks to Lauren Watson of SMC Events about the Mount Festival of Multisport incorporating the 2016 Port of Tauranga Half http://mountfestival.kiwi/ GIVEAWAY: WIN A FREE ENTRY to the Triathlon New Zealand Tag Team Championships held at the Mount Festival of Sport weekend, 8-10 January 2016. GEEK OUT: This week our geeky contributors 'The Prof and The Plews' talk to us about keeping your cool in extreme conditions and the strategies to help maximise your performance in triathlon. 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: Avoiding weight gain over the holiday season. WORKOUT OF THE WEEK: We bring back Cam Brown and Dylan McNeice to talk about Ironman Taupo 70.3 and what they do in their taper phase leading into an event. HOT PROPERTY INTERVIEW - BRADEN CURRIE: Braden Currie is one of the world's most respected multi-sport adventure racing athletes. He's the 2 x winner of New Zealand's iconic Coast to Coast race as well as numerous other multisport races both here and overseas. This month he not only raced to 2nd place in the Xterra World Champs in Maui but also made the announcement that he's giving ITU a crack with the hopes of possibly qualifying for Rio. GEEK OUT: Introducing our new contributors who join us this week for our Geek Out. 'The Prof' (Paul Laursen - who leads the Performance Physiology Team at High Performance Sport New Zealand) and 'The Plews' (Dan Plews - Physiologist for High Performance Sport New Zealand). This week they talk to us about 'Factors affecting performance in ultra-endurance triathlon'. 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: Tips to help get your 'significant other' on board with your eating plan. WORKOUT OF THE WEEK: Mindfulness training. HOT PROPERTY INTERVIEW - JOE GAMBLES: Competing at the highest level of triathlon since the age of 16, with 17 professional victories, a bronze at the 2013 Ironman 70.3 World Championship, and having won the first full distance Ironman he ever entered in Wisconsin, Aussie Joe Gambles is already one of triathlon's greats. One of the Bahrain Endurance 13 Team, media and fans have dubbed him, 'Smokin' Joe' as he packs some major heat, with a power-house bike-to-run combination that makes him a threat for the win every time he lines up. GEEK OUT: Introducing our new contributors who join us from next week for our Geek Out. 'The Prof' (Paul Laursen - who leads the Performance Physiology Team at High Performance Sport New Zealand) and 'The Plews' (Dan Plews - Physiologist for High Performance Sport New Zealand). 5 MINUTE FOCUS: An excerpt from Matt Fitzgerald's new Book - How Bad Do You Want It - Mastering the Psychology of Mind over Muscle. 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: Listener question around race nutrition plus Mikki talks to us about the top most addictive foods. WORKOUT OF THE WEEK: Self-esteem. HOT PROPERTY INTERVIEW - SARAH PIAMPIANO: This year Sarah pulled out an amazing 7th place at Kona. Amazing because Sarah only got into triathlon in 2009 over a bet with a friend. She barely knew what a triathlon entailed. Sarah was born in Maine in the US and was on skis at age 2. She went to a ski academy in Vermont and for three years raced around the globe against the World's best skiers. She also loved cross-country running but gave it up to concentrate on her skiing. Not only did Sarah win her bet but she loved the triathlon experience so much that she walked away with a fire in her belly and thought – 'I love this. I can be GOOD….or maybe even great'. GEEK OUT: Logging your miles in nature does wonders for your mental health. 5 MINUTE FOCUS: Bike insurance. 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: Is red meat carcinogenic. WORKOUT OF THE WEEK: This week Bevan talks to Chris Ritter of Ritter Sports Performance about weight training for endurance athletes. Chris has over a decade of experience successfully coaching a diverse population of athletes and clientele. His professional and academic credentials include a degree in Exercise Science & Kinesiology, CSCS, NASM-PES, USAW and IYCA-YFS. RITTER Sports Performance offers Personal Training, Athletic Development Programs as well as Nutritional Services. Chris has set up a link for all our Fitter Radio Podcast listeners. Sign-up via the link below to gain access to Ritter Sports' newsletters and receive tips and updates plus instant access to their 'Pull-up Progression' - one of the most beneficial exercises to improve your performance. http://rittersp.com/fitter-radio/ HOT PROPERTY INTERVIEW - NON STANFORD: Non comes from a running background and after transitioning to triathlon had a breakthrough year in 2012 with senior gold in the ITU Triathlon Mixed Relay and U23 gold at the ITU World Championships. She carried on to become the ITU World Champion in 2013. 2014 was a tough year during which she missed the entire season through injuries, but she came back strongly in 2015 to finish second at the Rio Olympic Test Event and the ITU World Triathlon Grand Final in Chicago - meeting the British Triathlon Olympic selection criteria for Rio 2016 in the process. GEEK OUT: Muscle memory - is it real or not. 5 MINUTE FOCUS: We bring back Terenzo Bozzone to talk about his training regime and what he does during the build phase leading into an event. 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: Breakfast Cereals. WORKOUT OF THE WEEK: We bring back Cam Brown and Dylan McNeice to talk about Ironman Taupo 70.3 and what they do in their build phase leading into an event. HOT PROPERTY INTERVIEW - MICHELLE VESTERBY: Michelle Vesterby of Denmark came 4th in Kona this year with a finish time of 9:18:50. She qualified only 7 weeks out from the race with a sub-9 win at Ironman Copenhagen, after 2 DNF's at both Frankfurt with dehydration and the UK having gone the wrong way on the bike course! Her next race, Ironman Arizona, is in 3 weeks and Michelle is ready to go. Her goals for next year? Back to Copenhagen again and then a podium in Kona 2016. GEEK OUT: The joy of running. 5 MINUTE FOCUS: Bev talks to Shannon Rae, Regional Sales Representative for Garmin Australasia about their new Varia Rearview Radar. The world's first cycling radar, Varia helps create a safer cycling environment by warning cyclists of vehicles approaching from behind up to 153 yards (140 meters). The radar tail light also warns approaching vehicles of a cyclist ahead. Works independently or integrates seamlessly with compatible Edge cycling computers. The Edge computer or Varia head unit can show multiple approaching vehicles and indicates the relative speed of approach and threat level. 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: Mikki interviews Dr Stacy Sims of Osmo Nutrition (http://osmonutrition.com). Stacy, an athlete in her own right (former pro-cyclist and Ironman World Championship Qualifier), is an innovative Exercise Physiologist and Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition. Stacy and Mikki discuss these areas giving us a fascinating insight into the very real and significant differences between male and female athletes. WORKOUT OF THE WEEK: No hills? Bevan gives us some cycling strength endurance training workouts and suggestions on how to incorporate them into your programme. HOT PROPERTY INTERVIEW - SUSIE CHEETHAM: Susie Cheetham (nee Hignett) came from a competitive international running background in the UK and moved into long distance triathlon only so she could join her boyfriend on his long rides! A year later, she found herself competing as a professional triathlete. Susie astounded the triathlon community by coming 6th in her debut performance at Kona this month, her 3rd ever Ironman distance triathlon. She slowly picked off her fellow competitors with a run time of 03:06:55 finishing in an overall time of 09:23:50. GEEK OUT: Placebo - the power of the brain over performance. 25 MINUTE FOCUS!: We turned our 5 min focus section into a 25 min focus but we guarantee it's worth the extra listening time! Bev talks to Dan Plews, Physiologist for High Performance Sport New Zealand and the fastest Kiwi (adopted) in Kona this year (9hrs 12mins). Dan tells us about his race and how he prepared. 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

KONA 2015: A round up. ONE STEP AHEAD: Glucomannan - a weight control supplement. WORKOUT OF THE WEEK: Swim drafting. HOT PROPERTY INTERVIEW - LUCY GOSSAGE: She's a four time Ironman champion and part of the 'sub-9 club' – a small group of female athletes who've finished a long-course triathlon in less than nine hours. Not only that, Lucy achieved it all whilst juggling the sport with her day job as a cancer doctor. She completed her PHD in Kidney Cancer in March last year and yesterday achieved her goal of becoming one of the top 10 fastest female Ironman competitors in the world. GEEK OUT: Mindfulness techniques and athletic performance. 5 MINUTE FOCUS: A listener email - Oakes Trust. 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: Supplements - are they a waste of time? HOT PROPERTY INTERVIEW 1 - LUKE BELL: Luke is a professional triathlete, 'Australian made', with a career-best 5th place at Kona when he was just 24. Luke is a factor in every race he enters. He has consistently won and podiumed over the half-ironman distance and after numerous 2nd place finishes finally secured two Ironman titles in 2013, one of them at the North American Championships. HOT PROPERTY INTERVIEW 2 - DOUGAL ALLAN: A kiwi triathlete, Dougal Allan lives in beautiful Wanaka, New Zealand. His career highlights to date include standing on podiums in adventure races in Brazil, China, Australia and Canada along with his favourite place to race, New Zealand, where he achieved 5 x podiums in the famous Speights Coast to Coast and 2 x podiums at Challenge Wanaka. Most recently Dougal placed second at Ironman Sweden in a personal best time of 8:25:33. GEEK OUT: A study looking at lowering thermal state with a strategy to lower thermal sensation on endurance running performance and physiology in the heat. Menthol mouth rinse versus ice slurry. 5 MINUTE FOCUS: This week Bevan talks to Mark Leishman, Mountain Biker extraordinaire and Ambassador for an epic new mountain biking race coming to New Zealand's South Island in January 2016 called 'The Pioneer'. The Pioneer is an awe inspiring seven day mountain bike stage race through New Zealand's pristine Southern Alps. The first race of its kind to link together over 500kms of farm tracks, NZ Cycle Trails, double track and single track riding in a very special part of the world where soaring mountain peaks, crystal-clear blue lakes, and golden high country await. GIVEAWAY: Win a free entry to the Ironman 70.3 in Taupo on Saturday 12 December! Sign up to our Newsletter at http://www.fitter.co.nz/contact.htm or watch Facebook for more details. 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: Processed meat. HOT PROPERTY INTERVIEW - BRENT MCMAHON: This man makes Ironman look easy. Canadian, Brent McMahon made the move from ITU only a couple of years ago and since then has raced only 2 Ironman races. He completed the first in 7hrs 55m and the second in 7hrs and 56m. His plan for Kona? To win. And you know what, he might just do it! WORKOUT OF THE WEEK: Bev talks to Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at AUT Millennium about gait retraining and whether we should be changing our running technique. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us the final insight into life in Boulder. GEEK OUT: A review of the literature which looks at choosing the right running shoes for our feet. 5 MINUTE FOCUS: This week Bevan talks to Shannon Rea from Garmin about their new HRM Swim Strap and new HRM Tri Strap. LINKS: More about Brent McMahon at http://www.brentmcmahon.com/ Follow Brent on Facebook at https://www.facebook.com/brentmcmahonfanpage and on Twitter at https://twitter.com/tribrentmcmahon More about the new Garmin HRM's at http://garminforerunner.com/reviews/garmin-hrm- tri-and-hrm-swim-underwater-heart-rate-monitors/ Deal from Kiwivelo, Auckland on the Garmin Tri Bundle at http://www.kiwivelo.co.nz/garmin-forerunner-920xt-tri-bundle.html Matt Fitzgerald author of 80/20 Running at http://www.mattfitzgerald.org/books/ Shoe Clinic at https://www.shoeclinic.co.nz/ AUT Millennium running and cycling clinic at http://www.autmillennium.org.nz/health-and- fitness/clinics/rcc More about Stur at http://shop.sturdrinks.co.nz/ More about Carl Read at http://www.carlread.com/ The Network Tri Club at http://www.thenetworkclub.co.nz/ 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: Kombucha as a health tonic and potential recovery drink. WORKOUT OF THE WEEK: 'Getting Hot' - heat acclimation with Julia Casadio, Performance Physiologist with High Performance Sport New Zealand. HOT PROPERTY INTERVIEW – MARK BOWSTEAD: In 2009 Mark won the 20-24 age group at the ITU long distance World Champ and New Zealand's prestigious non-drafting Olympic distance Tinman Triathlon. The next year he won the first of three straight wins at the Auckland Half Ironman. In 2014 Mark won the Taupo half, was 2nd at the Tauranga half, and this year won his first IM 70.3 at Buffalo Springs in a time of 3hrs 53mins. Mark loves nothing more than long training days and relishes his 7 hour brick sessions. He's moving long next year with his debut at this distance being IMNZ 2016. Can't wait to watch him race! THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. THE GEEK OUT: Plyometrics with workouts. LINKS: More about Mark Bowstead at http://www.bowsteadbrothers.com/Home.html Follow Mark on Facebook at https://www.facebook.com/BowsteadBrothersTriathlon and on Twitter at https://twitter.com/mbowstead More about Carl Read at http://www.carlread.com/ Plyometric exercises at http://running.competitor.com/2013/07/training/power-boost- plyometrics-for-runners_79315 More about Julia Casadio at http://hpsnz.org.nz/news-events/heat-goes Rhonda Patrick on heat acclimation at http://www.foundmyfitness.com/reports/sauna- report.pdf Find out more about the Heat Chambers at AUT Millennium here http://www.autmillennium.org.nz/health-and-fitness/clinics/epc/heat-adaptation-services The Network Tri Club at http://www.thenetworkclub.co.nz/ 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: Fluoride. WORKOUT OF THE WEEK: We hear what Meredith Kessler and Terenzo Bozzone do during their base training phase. HOT PROPERTY INTERVIEWS – MEREDITH KESSLER & TERENZO BOZZONE: This week Meredith and Terenzo tell us about their love affair with triathlon and Taupo. They talk about the upcoming Ironman 70.3 and Ironman races in Taupo and tell us what they love about long distance triathlon and what's so special about Taupo as a destination. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. 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: Calcium phytonutrients. WORKOUT OF THE WEEK: Plyometrics. HOT PROPERTY INTERVIEWS - LIZ BLATCHFORD & SIMON COCHRANE: Liz Blatchford is an Australian triathlete with British roots. In her very first Ironman Hawaii she ran straight to a spot on the podium. Her third place in Kona, only her third Ironman, capped a great 2013 and Liz's first full year as a long distance triathlete. In June this year she successfully defended her Ironman Cairns title and at Mont-Tremblant a few weeks ago won the race after a sprint finish with Mary Beth Ellis. Liz is currently in training for her next Kona race and will definitely be one to watch out for! Simon Cochrane is a New Zealand based professional long-distance triathlete. Last month he achieved a 3rd place finish at Ironman Japan and with a few other good finishes under his belt now has his eye on qualifying for Kona. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. 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: Low carb versus low fat - which one is better for weight loss. WORKOUT OF THE WEEK: Base training. What it means and how/why to implement it into your programme. We also hear what Cam Brown and Dylan McNeice do during their base training phase. HOT PROPERTY INTERVIEW – CAMERON BROWN AND DYLAN MCNEICE: This week Cam and Dylan tell us about their love affair with triathlon and Taupo. They talk about the upcoming Ironman 70.3 and Ironman races in Taupo and tell us what they love about long distance triathlon, why it's not just a sport for the elite and what's so special about Taupo as a destination. THE GEEK OUT: Vitamin D. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. LINKS Authority Nutrition link to low carb versus low fat http://authoritynutrition.com/23-studies- on-low-carb-and-low-fat-diets/ Follow Cam on Facebook at https://www.facebook.com/cameron.brown.7169 and on Twitter at https://twitter.com/chuckibrown Find out 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 More about Ironman 70.3 Taupo at http://www.ironman.com/triathlon/events/asiapac/ironman- 70.3/taupo.aspx#axzz3kDrbQc2D More about Ironman New Zealand, Taupo at http://www.ironman.com/triathlon/events/asiapac/ironman/new- zealand.aspx#axzz3kDrbQc2D More about Ironman 70.3 World Championship, Mooloolaba at http://www.ironman.com/triathlon/news/articles/2014/07/sunshine-coast-to-host- ironman-70.3-world-champs.aspx#axzz3kDrbQc2D Visit AUT Millennium at http://www.autmillennium.org.nz/ More about Fitter Swimming at http://www.fitter.co.nz/fitter-swimming.htm 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: 10 substitutes for bread. WORKOUT OF THE WEEK: High intensity cycling to improve your running. HOT PROPERTY INTERVIEW - KATE BEVILAQUA AND GUY CRAWFORD: Kate, Australian pro triathlete and 3 x Ironman Champion, most recently had a stunning result at Ultraman Canada being the first woman ever to win the race overall. Kate beat everybody in the field, including all the men, in a time of 24hrs 16mins 27 secs. Guy Crawford is from Auckland and also a pro triathlete. He has recorded numerous podium finishes on the 70.3 circuit. They got together at Luke McKenzie's post wedding celebrations in Las Vegas (with a tiny bit of help from Kelly Bozzone). We talk to Kate and Guy about their great partnership, Kate's amazing win in Canada and why Guy will NEVER do an Ultraman! THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) will be giving us a weekly insight into life in Boulder. After a week there we find out what his first impressions are and how he's coping with the altitude. THE GEEK OUT: Emma Mackie, Physiotherapist and Triathlete, presents a condensed version of her latest research into the use of cold and heat application for the management of an acute soft tissue injury. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. LINKS: Find out more about Kate Bevilaqua at http://www.katebevilaqua.com/ Follow Kate on Facebook at https://www.facebook.com/kate.bevilaqua and on Twitter at https://twitter.com/katebevilaqua Find out more about Guy Crawford at http://www.guycrawford.us/profile.php Follow Guy on Facebook at https://www.facebook.com/guy.crawford.9889 and on Twitter at https://twitter.com/blue70guy Workout of the week http://www.examiner.com/article/want-to-run-faster-new-study-says- you-should-jump-on-the-bicycle More about Ultraman Canada here http://ultra520kcanada.com/ More about f.lux at https://justgetflux.com/ 10 Healthy ways to replace conventional wheat bread at http://authoritynutrition.com/10- ways-to-replace-bread/ More about AUT Millennium at http://www.autmillennium.org.nz/about-us More about Fitter Swimming at http://www.fitter.co.nz/fitter-swimming.htm More about Carl Read at http://www.carlread.com/ 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: Probiotics and their role in helping increase running time to fatigue in the heat! WORKOUT OF THE WEEK: Predicting your Ironman finish time. HOT PROPERTY INTERVIEW – HEATHER AND TREVOR WURTELE: Heather and Trevor Wurtele are a husband and wife team who committed, full-time, to the sport of long course triathlon in 2009. They sold almost everything they owned and bought a small RV so that they could travel, train, and race around the world to follow the triathlon circuit. Heather is now a 6 time Ironman Champion, and 12 x Ironman 70.3 and half iron distance champion. Trevor won his first Ironman race in 2013 at Ironman Canada after winning Ironman 70.3 New Orleans the previous year and has been a consistent top 5 finisher over the 2012-2014 seasons. We talk to them both about their careers, their relationship, their plans for the future plus we test just how well they know each other! 5 MINUTE FOCUS: This week Bevan talks to homeopath Amanda Dunlop of HCH Formulas. Developed in New Zealand, HCH Formulas are a range of natural homeopathic sprays designed to help you with maintaining energy levels, improving mental clarity, boosting physical endurance, promoting faster recovery and stopping cramp. The sprays are completely natural without drugs or stimulants. HCH Formulas were the first in New Zealand to develop the use of a light weight sprayer application for these formulas. Easy to use, light to carry and perfect for use on the go. http://www.hchformulas.com/ LINKS: Find out more about Heather and Trevor at http://www.teamwurtele.com/ Follow them on Facebook at https://www.facebook.com/teamwurtele1 and on Twitter at https://twitter.com/teamwurtele Team Wurtele on YouTube at https://www.youtube.com/user/hezandt More about HCH Formulas at http://www.hchformulas.com/ Prescript Assist probiotics and prebiotics at http://www.prescript-assist.com/ How to predict your Ironman finishing time at http://www.220triathlon.com/training/long- distance/how-long-will-it-take-to-complete-your-first-ironman/8763.html 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: Antioxidants - 6 reasons to avoid them! WORKOUT OF THE WEEK: The 30/20/10 workout. HOT PROPERTY INTERVIEW – BELINDA GRANGER: Last year Belinda Granger announced that after having raced triathlons for more than 20 years, both as an age grouper and as pro, she was retiring from the sport. In that time she raced to 50 iron-distance finishes including 10 at Challenge Roth, 10 at Ironman Australia and 10 at Hawaii. She has also achieved 15 Ironman wins. Looking back Belinda sees her greatest achievements as winning Challenge Roth, being inducted into the Australian Ironman Hall of Fame and her longevity in the sport. Belinda is now Pro Liaison for the Challenge Family with the goal of providing as much assistance as she can to the athlete and making sure their racing experience is a great one. She is also working with MaccaX writing and approving custom training plans for all of the Challenge races. We talked to Belinda about her career, her transition from a world class athlete to retirement and what her plans are for the future. THE GEEK OUT: Compression and when there's a good time to use it. 5 MINUTE FOCUS: This week we hand over to Joe McQuillan and Kathy Maling to talk about an exciting new symposium coming up this September. Organised and hosted by the University of Waikato, this two-day symposium will focus on the physiological, medical and psychological aspects of relative energy availability and the subsequent health related concerns for female athletes. See links below for ticket sales and more information. MIKKI'S SWEET TREAT RECIPE: Sugar Free Fudge 1 x cup peanut butter 1 x cup coconut butter Half cup coconut oil Quarter cup chia seeds Blend altogether and put in fridge. 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

A season review from one of our aspiring Kiwi pros Carl Read. Watch out for his weekly updates on the podcast from Boulder. More about Carl at http://www.carlread.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.

ONE STEP AHEAD: Balance 100% Whey Natural Protein Powder. WORKOUT OF THE WEEK: This week we hand over to Will Mangar from InDurance in the UK. Will is the Medical Director and Founder of InDurance plus he's also a Sports Doctor and former GBR Triathlete and British National Time Trialist Medalist! His company, InDurance, represents the next paradigm shift in multisport. They provide you with personal blood profiling at affordable prices enabling you to understand your 'Inner Athlete' and the links between blood biomarker profiling and health and performance. They also provide specific recommendations to help you resolve any markers that fall outside optimal range so you can make informed and effective choices regarding your training, rest and nutrition. http://indurance.co.uk/ HOT PROPERTY INTERVIEW – RACHEL JOYCE: Rachel, a British triathlete born in Mexico, is not only smart (a law and politics degree) but fast too! A swimmer by background she decided to give triathlon a go in 2005. Since then she has risen to be one of the sports' top performers. Her career highlights span the last six years and include a 2nd place at Kona in 2013, a win at Ironman Texas (breaking the course record) in that same year, and wins at Challenge Roth in 2012 and Ironman Lanzarote the previous year. With her eye on Kona again this year Rachel will be one to look out for! THE GEEK OUT: Sleep and the link with injury. FITTER RADIO SINGLETS: Thanks for your emails guys - yes, this is Mikki and 'Sound Engineer Chris' post Gold Coast Marathon sporting one of our awesome Fitter Radio Singlets. If you'd like one too then go to our website for details at http://www.fitter.co.nz/fitter-radio.htm. We can't promise you'll look as hot as they do (obviously) but we can tell you they powered them home to very acceptable finish times. GIVEAWAY: A Balance Prize Pack comprising 1 x 1.5kg Tub Balance 100% Whey Natural Protein Powder and 1 x 780g Tub Balance Mag-Primer. To be in the draw to win go to the Fitter Website Home page at http://www.fitter.co.nz and record your answer to the following question via our new SpeakPipe app. "What is the name of the most famous Ironman Triathlete sponsored by Balance here in NZ". Competition winner drawn Friday 7 August at 12 noon. 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: Training low (low glycogen stores). WORKOUT OF THE WEEK: T-Max Intervals - one of the hardest bike sessions around! HOT PROPERTY INTERVIEW – YVONNE VAN VLERKEN AND PER BITTNER: This week we bring you an interview with one of triathlon's most famous couples Yvonne Van Vlerken and Per Bittner. They met in 2013 in Abu Dhabi and this year both had fantastic performances at Challenge Roth with Yvonne winning in a time of 8:50 - equalling Chrissie Wellington's record with her ninth sub-nine hour iron-distance finish - and Per coming 4th in a super-fast time of 8:04! With both of them planning to race Kona 2016 could we potentially see this 'triathlete couple' racing to a world first? 5 MINUTE FOCUS: This week Bev talks to Scott Cole from Clean Bottle - the world's first 100% non-toxic, leak-proof, screw-off bottom water bottle - designed for easy cleaning & drying and making mouldy water bottles a thing of the past! With a removable top AND bottom and using only BPA-free plastics, the dishwasher safe Clean Bottle is not only easy to clean but guaranteed for life. http://www.cleanbottle.com/ THE GEEK OUT: Curcumin supplementation and its effect on delayed onset muscle soreness (DOMS) LINKS: Train Low Strategies at http://www.mysportscience.com/?utm_campaign=4955cb420d- Unlock%2Bthe%2BPower%2Bof%2BScience&utm_medium=email&utm_source=Mysportscie nce%2BNewsletter&utm_term=0_5e2b56b2ec-4955cb420d-249470557#!6-Ways-to- trainlow/cjds/55a2cf280cf25b8bf7e77e7f More about Yvonne at http://www.yvonnevanvlerken.eu/profile.html Follow Yvonne on Facebook at https://www.facebook.com/YvonnevanVlerken.The.flying.blonde.Dutchgirl?fref=nf and on Twitter at https://twitter.com/yvonnevvlerken More about Per at http://www.per- bittner.de/ Follow Per on Facebook at https://www.facebook.com/pages/Per-Bittner- Triathlet/376078559072730 and on Twitter at https://twitter.com/pepebit More about Clean Bottle at http://www.cleanbottle.com/ Leave a message for us on SpeakPipe at http://www.fitter.co.nz Link for T Max Intervals http://highergearchicago.com/news-tips/t-max-the-ultimate- interval/ Good Health Turmeric 15800 Complex at http://www.goodhealth.co.nz/products/detail/_prod_/Turmeric-15800-Complex 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: LCHF for young athletes. WORKOUT OF THE WEEK: Swim workouts to both improve your top end speed and work on some of the mechanics in your swimming. HOT PROPERTY INTERVIEW – BRAD KAHLEFELDT: Brad Kahlefeldt (aka Sticksy!) had a stellar career on the ITU circuit which saw him claim Commonwealth Gold, three World Championship medals along with six Australian titles and 4 Oceania Championships. He did his first iron distance race at the Asia Pacific Champs in Melbourne on 22 March this year finishing 3rd! Brad now has his eye on Kona… 5 MINUTE FOCUS: Mikki reviews the new 100% Natural Bars from Balance Nutrition. THE GEEK OUT: Compression socks. 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: Intermittent fasting. WORKOUT OF THE WEEK: We talk to Brenton Ford from Effortless Swimming about what constitutes good open water swimming and how to transition from the pool to the open water. HOT PROPERTY INTERVIEW – SIRI LINDLEY: Known for her devastating run splits, two-time Triathlon World Champion Siri Lindley dominated the International Triathlon Union (ITU) World Rankings, winning 13 World Cup races between 2000 and 2002 and becoming the 2001 ITU World Champion. Siri won the World Cup Series both years by being the #1 ranked triathlete in the world. In 2003 Siri began coaching. Her experience and talents in the sport have shone through with tremendous results at all distances and with both elite and age group level competitors. In 2014 Siri married the love of her life, Rebekah Keat. They live in Boulder, Colorado. Bevan talks to Siri about the people, animals and things that have inspired her, her thoughts on where triathlon is now, her relationship with Rebekah and how it feels to be the older woman! 5 MINUTE FOCUS: We talk to Brenton Ford of Effortless Swimming about their recently launched 'Art of Triathlon Swimming' resource. A step by step program for swimming fast, efficient freestyle for beginner to intermediate level triathletes. THE GEEK OUT: Why some people get fitter faster than others. LINKS: More about Siri Lindley and Team Sirius at http://siri-lindley.com/ Follow Siri on Facebook at https://www.facebook.com/siri.lindley.3 and on Twitter at https://twitter.com/SELTS More about Effortless Swimming at http://effortlessswimming.com/artoftriathlonswimming/ 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: Food order (or the order in which to eat food). WORKOUT OF THE WEEK: Meditation. HOT PROPERTY INTERVIEW – SAM APPLETON: Sam Appleton is often referred to as the 'the new kid on the block' although he's been racing in triathlon for 12 years now. Sam moved into the sport from a swimming background and in 2008 joined the High Performance Triathlon squad racing ITU for a short time before taking a break and then making the decision to come back to triathlon and go long. Since then his career has taken off. Coached by Tim Reed he achieved his first podium in 2013 at 70.3 Port Macquarie with a flurry of other podiums following. His first win was also that year at the 70.3 in Canberra. Sam is one of the athletes selected for the Bahrain Endurance 13 Team and has his sights set on the 70.3 Worlds in Austria on August 29 2015. 5 MINUTE FOCUS: This week we bring you an interview with Fares Ksebati, Co-Founder and CEO of My Swim Pro. A personal swim coach app for swimmers and triathletes which features a comprehensive library of swim content workouts and instructional video. Choose one of three different levels (Beginner, Intermediate and Advanced) and gain access to a library with hundreds of swim workouts. Export to PDF, share your progress with friends, and swim smarter with in app set descriptions - http://myswimpro.com/ THE GEEK OUT: The benefits of tart cherry juice. 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: Circadian rhythms and meal/nutrient timing. WORKOUT OF THE WEEK: Swimming's a drag! Improving and reducing drag in the water. HOT PROPERTY INTERVIEW - JAMES CUNNAMA: James Cunnama, South African Pro Triathlete, moved to long distance triathlon from a running background after volunteering to work at an IM race in Port Elizabeth. He got hooked and from that point on decided to move into long distance triathlon. In the last 8 or so years James has achieved multiple 1st places and podium finishes across both 70.3 and full iron distances with his biggest successes being 1st in Roth in 2012 in a spectacular time of 7.59.59 and his 4th place in Kona in 2013. He has recently joined the ranks of the Bahrain Endurance 13 team and last month won the Ironman 70.3 in Vietnam. James tells us about his time as a runner with 'The Pukers', his award winning single arm pull-up workouts and his time with Brett Sutton and Team TBB before moving to his current coach Australian Chris McCormack. 5 MINUTE FOCUS: Real Food Nutrition. Subscription based nutrition for the LCHF real food triathlete. THE GEEK OUT: Train low race high. 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: The 7 best (and most evidence based) supplements for endurance athletes. WORKOUT OF THE WEEK: Hydration. HOT PROPERTY INTERVIEW – CAROLINE STEFFEN: This week we bring you an interview from Cairns with the inspirational Swiss pro Triathlete Caroline (Xena the Warrior Princess) Steffen. Caroline is one of the Bahrain Endurance 13 Team and her career highlights to date are impressive: 2x IRONMAN World Championship Hawaii Runner Up 2010/2012, 2x ITU Long Course World Champion 2010/2012, 2x IRONMAN European Champion 2011/2012, Challenge Roth Champion 2013, 2x IRONMAN Asia-Pacific Champion 2012/2014. She won the inaugural Ironman 70.3 Vietnam in May and then after our interview went on to win Ironman 70.3 Cairns. Bev talks to Caroline about her plans for the future and why she decided not to pursue a career in arm wrestling! ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: We bring back Kelly Sheerin to talk about some of the speakers and sponsors featuring at the upcoming Endurance Performance Summit. http://autmillennium.org.nz/special/enduranceperformancesummit 5 MINUTE FOCUS: We talk to Marketing & Communications Director for the Challenge Family and Race Director for Challenge Wanaka Victoria Murray Orr. Vics tells us about Challenge's initiatives to support the athletes who compete at Challenge races worldwide including relay team opportunities, the Challenge Wanaka Corporate Trophy and the newly announced Roth Rewards Scheme where athletes can get a guaranteed slot to Roth 2016! http://www.challenge-wanaka.com/corporate-trophy/ and http://www.challenge-family.com/athletes-journey-roth-rewards/ 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: Mistakes people make when following a low carb diet. WORKOUT OF THE WEEK: Mental toughness. HOT PROPERTY INTERVIEW - MATT HANSON: American Matt Hanson did his first triathlon in 2011 winning his first Ironman in Chattanooga in 2014 in a time of 8:12:32. Last month he won Ironman Texas in a record time of 8:07:03 winning the North American Championships. Relatively new to triathlon he's a force to be reckoned with and one of the fastest runners in the sport. Definitely someone to look out for at Kona this year! 5 MINUTE FOCUS: This week we talk to Emma Bedard, Product Manager with 4iiii Innovations, about their Precision Power Meter. "Due to a cost prohibitive price point, power meters have been a performance tool that up until now was restricted to a small segment of the cycling population, 4iiii have designed a power meter that delivers uncompromised accuracy at an affordable price". http://4iiii.com/product/precision/ THE GEEK OUT: The largest survey into both cognitive and physical doping in age group triathletes. GIVEAWAY: Win a free entry to the upcoming AUT Millennium Endurance Performance summit! Email us the names of 3 of the speakers at the event (other than Bevan, Mikki or Kelly) to [email protected] and you'll go in the draw to win. Winner's name drawn at 12 noon Friday 19 June. LINKS: Endurance Performance Summit, AUT Millennium: http://autmillennium.org.nz/special/enduranceperformancesummit More about Matt Hanson at http://www.matthansontri.com/ Follow Matt on Facebook at https://www.facebook.com/MattHansonTri and on Twitter at https://twitter.com/MattHansonTri More about the 4iiii Precision Power Meter here http://4iiii.com/product/precision/ More about HCH Formulas at http://www.hchformulas.com/ Contact Kaytee Boyd at http://balancedwellbeing.co.nz 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

**FITTER RADIO EXCLUSIVE** The Triathlon Battle in the Middle East. "We have a dark shadow behind us trying to disturb and destroy..." Bevan talks to Challenge Family CEO Zibi Szlufcik about Challenge's partnerships, philosophy, and WTC's recent move into the Middle East!

ONE STEP AHEAD: Meal frequency and metabolism. WORKOUT OF THE WEEK: Using perceived effort to gauge intensity in workouts. ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: We bring back Kelly Sheerin to talk about some of the speakers featuring at the upcoming Endurance Performance Summit. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance. Professor Grant Schofield will be talking about the science behind LCHF (Low Carb High Fat) eating for endurance performance and Mikki Williden will be giving the practical application and hot tips on fat adaptation and how athletes can adopt this into their everyday practice. http://autmillennium.org.nz/special/enduranceperformancesummit TRAINING PEAKS ENDURANCE COACHING SUMMIT | 28-29 JULY: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks about their first Endurance Coaching Summit to be held in Boulder, Colorado on 28-29 July this year. The world's top endurance coaches, industry experts, and thought leaders come together to discuss successful business strategies and the latest in science based coaching. http://summit.trainingpeaks.com/ ANCESTRAL HEALTH SOCIETY NEW ZEALAND SYMPOSIUM | 23-25 OCTOBER: This week Mikki talks to Jamie Scott President of The Ancestral Health Society of New Zealand. The Ancestral Health Society is a community of scientists, healthcare professionals, and laypersons who collaborate to understand health challenges from the evolutionary perspective of our ancestors. They will be holding their first international symposium on the shores of the stunning Lake Wakatipu, Queenstown, New Zealand from October 23rd – 25th, 2015. For more information visit their website here http://ancestralhealthnz.org/ THE GEEK OUT: Does doping improve performance in sport? 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/WORKOUT OF THE WEEK: We revisit sleep. ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: Over the next few weeks we will be talking to Kelly Sheerin about some of the speakers featuring at the upcoming Endurance Performance Summit in Auckland. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance. Professor Grant Schofield will be talking about the science behind LCHF (Low Carb High Fat) eating for endurance performance and Mikki Williden will be giving the practical application and hot tips on fat adaptation and how athletes can adopt this into their everyday practice. http://autmillennium.org.nz/special/enduranceperformancesummit HOT PROPERTY INTERVIEW – JODIE SWALLOW: Jodie Swallow is a champion triathlete having proven her talent at all distances over her years in the sport. She is an Olympian, an ITU World 70.3 World Champ, a World Long Distance ITU Champ, she is an Ironman winner and came fourth in Kona last year. She has recently won a record-breaking fifth straight victory at Ironman 70.3 South Africa setting a new course record and has been selected as one of the newly formed Bahrain Endurance 13. Jodie talks to us about her career to date, the challenges she's faced along the way and the people and events that have changed her life. 5 MINUTE FOCUS: We talk to Eric Min, Co-Founder & CEO of Zwift, "…the greatest innovation in cycling since the bicycle". Some of the great things about cycling are the places you go and the people you go there with. Outdoor cycling is great, but sometimes weather, traffic, time constraints and distance from other cyclists can take the fun out of it. Zwift have created a new destination that places you and your bike into immersive, detailed, 3D landscapes with other cyclists from around the world. Now you can ride with anyone at any time. Packed with real-time stats, stunning lifelike graphics, and the latest in massive multiplayer online gaming, Zwift has kicked up the indoor cycling experience. http://www.zwift.com/ THE GEEK OUT: Telomeres, endurance training and the slowing down of ageing. 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: Caffeine cycling. HOT PROPERTY INTERVIEW – REBEKAH KEAT: What an amazing story Rebekah had to tell us. An Australian professional triathlete & ambassador with 20 years in the sport she is an Ironman Champion, Long Course Champion, Oceania Champion and multiple World Junior Champion. Bek talks to us about her career to date in the sport, her 2 year ban for a positive drug test for which she was later vindicated, the 2008 Kona race in which she helped Chrissie Wellington beat her to the victory, her DQ in Kona the following year and her relationship and marriage to the inspirational coach and two times Triathlon World Champ Siri Lindley. WORKOUT OF THE WEEK: We bring back Kelly Sheerin to talk to us about The Endurance Performance Summit. AUT Millennium, Auckland. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance. Hosted by the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University – ranked number one in NZ for Sport and Exercise Science research, the Summit is all about elevating endurance: integrating and connecting science to the real world. This Summit is aimed at coaches, athletes, scientists and fitness and health professionals who are interested in enhancing their knowledge of the science and medicine of endurance sport. The Summit will also be an excellent opportunity to network amongst like-minded industry professionals. 5 MINUTE FOCUS: We talk to Vanessa Iacomino, Exhibition Director for the first ever Australian Triathlon, Endurance & Cycling Expo. Held on Saturday 4th and Sunday 5th July at the Sydney Showground it is Australia's first and only multisport expo outside of a competitive race. See, test and try the latest products in seven dedicated zones: Run, Bike, Swim, Nutrition, Obstacle, Technology and Junior. Learn from FREE seminars led by professional athletes, coaches and dietitians on training tips, nutrition, injury prevention, athlete sponsorship, swimming techniques, power meter cycling and more. THE GEEK OUT: Cross training. Does the fitness gained in one sport cross over in any way to other sports. CONTACT US: Learn 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: The optimum time to be taking supplements. HOT PROPERTY INTERVIEW – MICHELLE BREMER: Growing up in Mount Maunganui, New Zealand, Michelle grew to love the outdoors and spent most of her days running around and swimming at the beach. In 2007 a friend inspired her to enter a local half ironman race, and after taking the rest of the year to "recover" from her half ironman effort, she took a trip to Kona to watch a friend race the Ironman World Champs. She was blown away by the sport of ironman. In August 2011 Michelle made the move to leave her job as a Physiotherapist and start training full time. She entered her first full Ironman race, Busselton Western Australia and won it in a time of 9:25. Her second win came only a few weeks ago on Sunday 3 May when she ran down her rivals to win the 30th anniversary race in Port Macquarie in a time of 9:38. WORKOUT OF THE WEEK: Gross efficiency – how much chemical energy the muscles are using to produce a given power output. Although it applies to all the disciplines of swimming, cycling and running we talk about it this week in respect of pedalling cadence and look at what cyclists can do to improve their gross efficiency. 5 MINUTE FOCUS: This week we talk to Kamil Dziadkiewicz and Matt Heleniak about the new Swimmo Smartwatch. Runners and cyclists all have mobile applications to track their workouts but having these with you in the pool was not an option… until now. Swimmo tracks your swim workout and motivates and communicates with you under water. With heart rate sensors, workout tracking, IntensityCoach and PaceKeeper, Swimmo monitors your swim both in the pool and in open water. http://www.swimmo.com/ THE GEEK OUT: Endurance amnesia. After that tough event a lot of us will say "never again". As athletes are we gluttons for pain or is it that we forget quickly. CONTACT US: Learn 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

LISTENER QUESTIONS: Does fat metabolism slow down when ingesting carbohydrates during exercise. ONE STEP AHEAD: Polycystic ovary syndrome in endurance athletes. 5 MINUTE FOCUS: This week we talk to Gordon Drummond in Scotland, one of the guys behind the new 'Limits' Power Meter. Limits are bringing power to the market at an incredibly competitive price. Their power meter is interchangeable between bikes and the simplest ever to install and use. It is compatible with every type of bicycle and, for the first time, is located between the pedal and crank arm. http://limits.technology/ WORKOUT OF THE WEEK: We expand more on fitness testing and look at the metrics of 'Efficiency Factor' and 'Decoupling' available in the Training Peaks software. HOT PROPERTY INTERVIEW - NICOLA SPIRIG: Nicola Spirig won Olympic Gold in London 2012 in a photo finish ahead of Lisa Norden in one of the closest and greatest triathlon races in history. After a brief break to have her baby boy Nicola has spent her time focussing on other races including her first marathon in Zurich finishing with an impressive 2:42:52, winning the Kitzbuhel ETU Champs and taking 1st place at her debut Ironman in Cozumel, Mexico. In her first race back on the WTS circuit last month Nicola raced to a podium finish at Cape Town. Bev talks to Nicola about her career to date, her progress and rise to triathlon champion and her plans around Rio and the future. THE GEEK OUT: Beetroot juice - the latest study in respect of altitude running performance. CONTACT US: Learn 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: Carb cravings and some supplements you can take to curb the craving. 5 MINUTE FOCUS: This week we talk to Joanne 'JoJo the Stalker' Baxas (Editor in Chief for MaccaX) and Nick Cicerchi (Author) about their new book 'The Macca Model'. Both Jo and Nick are part of the MaccaX Team and worked in collaboration on this new venture looking at what makes Macca and the MaccaX family so successful. WORKOUT OF THE WEEK: Testing your fitness before race day. HOT PROPERTY INTERVIEW - CAMERON DYE: Cameron Dye is one of the most prominent non-drafting Olympic Distance athletes in the States. He turned pro in 2007 after four years as an NCAA swimmer at the University of Iowa and made a big splash in 2010 with a win at St. Anthony's, Florida beating both Greg Bennett and Craig Alexander. Since then he has steadily improved and last year won the 2014 Life Time Tri Series for the 3rd consecutive year, and more recently winning again at St Anthony's in a time of 1:47:59, almost 40 seconds ahead of second place. Bev talks to Cam about his career to date, his upcoming race at Challenge Knoxville, his plans for the future and his thoughts about 'going long'. THE GEEK OUT: Using ultrasound to determine muscle glycogen depletion in athletes. CONTACT US: Learn 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: Following on from last week's fast food theme we look at the effects that fast food has in the body over a period of 5 days. WORKOUT OF THE WEEK: The 'sneaky breath' in swimming. HOT PROPERTY INTERVIEW - FREDERIK VAN LIERDE: Frederik Van Lierde, born in Belgium, is a professional triathlete in the service of the army. He graduated as a teacher of Physical Education in 2001 and with a background in swimming and triathlon decided to go long in 2007. His debut Ironman in 2008 was in New Zealand where he came 2nd and since then he has gone from strength to strength winning the Ironman Kona World Champs in 2013. His most recent win was the Port Elizabeth South African Ironman last month with his next race, Barcelona 70.3, coming up in May. 5 MINUTE FOCUS: Mark Stewart from 100% Events talks to us about the Fiji International Triathlon Festival. Held on 6/7 June this is a perfectly positioned, celebratory end of season destination triathlon, offering a range of distances for both kids and adults. Plus this year they will also be hosting the first ever Oceania Triathlon Union Continental Sprint Cup with over $10,000USD prize money up for grabs! THE GEEK OUT: We look at the correlation between endurance running ability, the reproductive potential in men and finger length! GIVEAWAY: Win a downloadable copy of Joe Friel's latest book "Fast after 50". See website for details. CONTACT US: Learn 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: Is fast food a good recovery food? WORKOUT OF THE WEEK: Yasso 800's - predicting your marathon time based on how long it takes you to run 800 meters. HOT PROPERTY INTERVIEW - GWEN JORGENSEN: Gwen Jorgensen has just posted her eighth win in the ITU World Series with a comprehensive victory at the recent ITU World Triathlon Gold Coast. The victory marked the longest-running WTS streak of any elite woman since the inception of the series. Gwen, who trains with Wollongong-based New Zealand coach Jamie Turner, clocked a 1hr 56min time on the 1.5km swim, 20km bike and 10km run course. Not even a 15 second penalty for incorrectly racking her bike could derail the 28 year old, who hasn't been beaten in a race in almost 12 months. 5 MINUTE FOCUS: This week we bring back Veronica Larisova from Agoga (a functional training facility based in Sydney) to talk about their Genetic Testing service. In partnership with XCode they analyse your DNA for diet, nutrition profile and response to exercise. THE GEEK OUT: A research study that shows that an Ironman triathlon reduces neuro muscular performance due to impaired force transmission and reduced leg stiffness. Wasted science? 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: Iron and its role in the body. WORKOUT OF THE WEEK & 5 MINUTE FOCUS - GOTZ HEINE: Gotz Heine is the 'behind the scenes' innovator of the mid sole cleat positions for cycling shoes - the shoes that Daniela Reefe was wearing when she recently won Challenge Dubai. He was also involved in the original design of SRM Power Meters, was one of the first people to look at the benefits of a High Fat (cream) diet over 15 years ago and more recently he has developed a nasal device that cuts down your oxygen supply during performance simulating the benefits of altitude training. HOT PROPERTY INTERVIEW - JOE FRIEL: Joe Friel is the author of ten books on training for endurance athletes including the popular and best-selling Training Bible book series. He holds a Master's degree in exercise science, is a USA Triathlon and USA Cycling certified Elite-level coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. Joe conducts seminars around the world on training and racing for cyclists, multisport athletes and coaches, and provides consulting services for corporations in the fitness industry. He is one of the founders of Training Peaks (www.trainingpeaks.com) and Training Bible Coaching (www.trainingbible.com). We talk to him about his latest project – his book 'Fast After Fifty'. THE GEEK OUT: Omega 3 supplementation. Will it increase V02 max and blood flow. 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: LCHF and thyroid. WORKOUT OF THE WEEK: Your stroke rate for swimming - what you should be considering and how to determine where you sit. HOT PROPERTY INTERVIEW - MELISSA HAUSCHILDT: A former Australian steeplechase champion turned triathlete Mel is 2 x Ironman 70.3 World Champion and ITU Long Distance World Champion. She has also won 20 x Half Ironman races and, after a recent move to the full distance, won Ironman Australia and most recently the Ironman Asia Pacific Champs in Melbourne. A dramatic stop to tend to painful blisters could not prevent her from securing the overall win and with it a place in October's World Champs in Hawaii. We talk to Mel about her journey into triathlon, her races to date and those blisters (ouch!). 5 MINUTE FOCUS: Looking to do another Iron Distance event after IMNZ? Don't want to wait another year before you take the challenge on again? Jeff Gillies, Chief Marketing Officer for Ironman Asia Pacific, talks to us about the hugely popular IM Cairns Festival in June. It's the one event that includes a sprint race, an Olympic distance race, a kids event, a 70.3 and of course the full iron distance - ideal timing for Kiwis looking for an overseas winter break and race. THE GEEK OUT: Stroke rate and swimming - a research study. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Food cravings - 21 common food cravings and what we can do about them. WORKOUT OF THE WEEK: Off season swimming - what you need to be doing to improve. HOT PROPERTY INTERVIEW - JAMIE TURNER: Jamie Turner is one of the top triathlon coaches in the world. He has spent two decades coaching Australia's best triathletes, served as the Olympic coach for Chile in 2008, and has coached a number of World Championship winners. Based primarily in Australia and Spain he is working as National High Performance Coach with Triathlon Canada and also works with a group of athletes who call themselves the 'Wollongong Wizards' and who include some of the top ITU athletes in the world including Gwen Jorgensen and Aaron Royle. 5 MINUTE FOCUS: This week we talk to Dave Schell, Manager for Training Peaks University. Dave gives us a fascinating insight into Training Peaks, the Training Peaks University initiative and their plans for the future. Book for the event: TPU Australia April 18-19 Brisbane, Queensland. Special guest Joe Friel. THE GEEK OUT: Curcumin - one of the most effective and potent anti-inflammatory natural compounds around. Mikki talks us through a recent study looking at its effects on muscle damage, inflammation and DOMS. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Colostrum - is it useful for endurance athletes. WORKOUT OF THE WEEK: Saddle sores and how to deal with them. HOT PROPERTY INTERVIEWS - DYLAN MCNEICE & CARL READ: What does it take to complete 2 x Iron Distance races 2 weeks apart? We are very excited to be able to bring you two interviews this week with kiwi pro athletes Dylan McNeice and Carl Read - two athletes who did just that. They recently completed New Zealand's two biggest Iron Distance races - Challenge Wanaka on 22 February and Ironman New Zealand on 7 March. We talk to each athlete about their races, how they prioritised, what training (if any) they did in between and what they had left in them for IMNZ. 5 MINUTE FOCUS: This week we talk to Veronika Larisova from Eat like a Chief http://eatlikeachief.com/about their new Chief Bars. Made from 100% animal-based whole protein, they're a delicious, savoury snack with no chemicals, no preservatives, no gluten, no dairy and low sugar. Just natural whole food with 100% grass fed meat, nuts and a little dried fruit - minimally processed and containing all the essential amino acids. Based in Sydney, Australia their first launch will be next month with production and sales commencing June this year. THE GEEK OUT: Does moderate alcohol consumption affect protein synthesis. 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 / WORKOUT OF THE WEEK: Bevan talks us through his IMNZ race. HOT PROPERTY INTERVIEW – BOB SEEBOHAR: Bob Seebohar has a Bachelor's degree in Exercise and Sports Science, a Master's degree in Health and Exercise Science and a second Master's degree in Food Science and Human Nutrition. He is a registered dietician, exercise physiologist, Certified Strength and Conditioning Specialist, Author and a High Performance Triathlon Coach. We talk to Bob about his work in and around metabolic efficiency, nutrition periodization, high fat diets and his newest venture http://www.enrgperformance.com/ 5 MINUTE FOCUS: This week to talk to Scott Longden of DNAeX http://dnaex.net/ Genetic testing is a new and exciting area in sports performance. DNAeX offer a simple saliva test that reveals information locked in an athlete's DNA to help them, perform better, eat better and get more out of life! THE GEEK OUT: Fluid and sodium intake – the latest research. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Nutritional advice for over-trained athletes. HOT PROPERTY INTERVIEW - TERENZO BOZZONE: We bring back Terenzo after his stellar performance at Challenge Dubai last weekend when he took out the half distance and came one step closer to winning the Challenge Triple Crown. The Triple Crown is a series of three half-distance triathlons culminating in a Grand Final in Challenge Bahrain in December 2015 and with a Grand Final prize purse of US$1,000,000! Terenzo talks to us about the Dubai race, the 'wrong turn' that resulted in 4 minute penalties and his upcoming IMNZ race! WORKOUT OF THE WEEK: Running and power walking on a treadmill. 5 MINUTE FOCUS: This week we talk to Rees Buck of Simple Hydration http://www.simplehydration.com/ about the Simple Hydration Run Team and the Simple Hydration Water Bottle - an innovative hook-shaped bottle which allows runners or active individuals to simply hydrate on the go. THE GEEK OUT: The placebo effect. GIVEAWAYS: Thank you to the guys at Simple Hydration who have offered one of their Simple Hydration Water Bottles as a giveaway prize this week. For details on how to enter look out for the post on our Facebook page! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Natural foods/supplements that can act as antibiotics. HOT PROPERTY INTERVIEW - LAURENT VIDAL: Laurent Vidal (aged 31) is a French professional triathlete and one of the most consistent performers on the ITU circuit. He was three times French National Champion (2009, 2011 and 2012) and two times Olympian taking 5th place in London 2012. After heart issues as a result of an arrhythmia (heart rhythm disorder) in 2014, Laurent is currently spending more of his time coaching - one of his athletes being his fiance, New Zealand's Andrea Hewitt. We talk to Laurent about his triathlon career to date, his coaching and his plans for the future. WORKOUT OF THE WEEK: Complex Training. 5 MINUTE FOCUS: We talk to Henk Vogels, former Australian professional road cyclist, about Cranktip pedals. Most riders are unaware that some leg fatigue when riding is caused by the naturally occurring uneven resistance of a crank system. The new dual swing arm concept of the Cranktip pedals overcomes this problem whilst also providing greater energy. Read more about them at http://www.cranktip.com/ THE GEEK OUT: Does caffeine dehydrate? CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Antibiotics - the negative effects for athletes and how to minimise them. HOT PROPERTY INTERVIEW - SAM WARRINER: Samantha Warriner claimed her first ITU World Cup victory in Japan in 2005, followed by seven more big wins including the overall World Cup series in 2008, a silver medal at the Commonwealth Games in 2006, bronze medal at the 2008 world championships and selection for the 2008 Beijing Olympics. She moved to endurance distances in 2009 with IRONMAN 70.3 wins in Geelong, Steelhead and the Port of Tauranga Half, winning four more in 2010 before her debut victory at IRONMAN New Zealand in 2011. In 2012 Sam gave birth to her daughter Lola-Rose. WORKOUT OF THE WEEK: Tapering and peaking for a race. How to freshen up without losing too much fitness. 5 MINUTE FOCUS: We talk to Stephen Ahnert from Redshift Sports about their dual-position seatposts and quick release aero bars - products that allow cyclists to turn a road bike into a tri bike. THE GEEK OUT: 10 reasons why NOT to ice that injury! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Protein in sports drinks - will it affect performance. HOT PROPERTY INTERVIEW - HILLARY BISCAY: Hillary Biscay is the most prolific iron-distance competitor on the professional women's racing circuit having completed 66 Ironman triathlons and often racing Ironmans on back-to-back weekends. She is also a coach, blogger and plant based athlete. In 2010, after completing 8 Ironmans during the season, Hillary took on a new challenge at the Ultraman World Championships in Hawaii. She finished second and recorded the fastest women's Ultraman debut in history whilst also finishing over an hour under the 21-year-old course record time. The second time around Hillary won the race. She has recently joined the Women for Tri Board with a view to improving opportunities for female athletes in the sport. WORKOUT OF THE WEEK: Jet Lag. How to cope if you're flying to a race. 5 MINUTE FOCUS: Jason and Rick from Milestone Sports talk to us about the 'The MilestonePod'. Tracking the mileage on your shoes has never been so easy, simply lace the pod through your laces and go. The pod automatically tracks every mile without having to push a button. Download the free MilestoneApp for detailed activity data including distance, pace, duration, cadence, stance time, stride length, calories, and overall shoe mileage. With the MilestonePod you will know the moment you need new shoes! THE GEEK OUT: A study on an athlete who completed 33 Ironmans in 33 days! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: LCHF tips for athletes leading into their race. (A change from the planned protein in sports drinks). HOT PROPERTY INTERVIEW - MEREDITH KESSLER: Last year Meredith was awarded the 'Tenacity Award' in Triathlete Magazine's Best of 2014 Awards and voted one of 'The Magnificent 7' – Top 7 Performances of 2014 by the 'firstoffthebike.com' team. She has completed a breath-taking 53 Ironmans and in the last few years has become the consistent winner at IMNZ. We are delighted to be able to bring you an interview with this amazing athlete. WORKOUT OF THE WEEK: High Intensity Interval Training - achieve significant fitness gains in a short time frame without feeling physically or mentally exhausted. 5 MINUTE FOCUS: A new GPS tracking system for following professional athletes during the IM major races. THE GEEK OUT: Concurrent training. Mixing resistance training with endurance training, does it work? CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Creatine - what is it and is it useful for endurance athletes. HOT PROPERTY INTERVIEW - TIM GUDSELL: Tim is one of New Zealand's most decorated professional cyclists being one of the very few New Zealanders to have reached the top of the pro tour of professional cycling. Tim has competed in the European classics and Grand Tours including Giro d'Italia and the Vuelta a España and has also competed in the Olympics and Commonwealth Games. He has a career that spans both the track and the road. WORKOUT OF THE WEEK: 'The shape of rings to come' - the chain ring, circular or oval? 5 MINUTE FOCUS: We talk to Murray Healey, one of New Zealand's premier triathlon coaches, who is more recently working at grass roots level with kids in Northland schools with a program called SBR Kids. As a former National High Performance coach who coached at Olympic and World Cup level Murray is passionate about moving triathlon into a national schools programme and encouraging children to be involved in the sport. Now with the backing of Kelloggs Nutri-Grain it looks as though that dream is closer to becoming a reality! THE GEEK OUT: Enhancing performance through nutritional strategies in a marathon. LISTENER Q AND A: Breakfast recommendations before a long bike and on race day. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Recovering from the sugar binge after your race. What you can do to mitigate the effects of the sugar in your system. HOT PROPERTY INTERVIEW - CAT MORRISON: Catriona Morrison has had an amazing career to date having won multiple World Duathlon titles, 70.3 races, Iron Distance races, the iconic Alpe D'Huez Long Distance Triathlon and has also competed at the Commonwealth Games. She has recently announced that she's stepping away from the sport and retiring. Bev talks to her about her career to date, her thoughts and opinions about the sport and we hear some stories about her time racing in NZ! WORKOUT OF THE WEEK: Stride length and running - what happens as we age and what we can do about it. 5 MINUTE FOCUS: We talk to Sean Smit of 'Race Day Triathlon'. Race Day are about to launch their new website which is committed to providing age group triathletes with premium quality high performance triathlon accessories. THE GEEK OUT: Brain Endurance Training (B.E.T.) - a new way of training with the potential to boost performance without leaving your armchair! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Mikki talks to us about 'rebound (or reactive) hypoglycemia'. HOT PROPERTY INTERVIEW - COURTNEY ATKINSON: Courtney is one of Australia's most successful ITU athletes of the modern era and at 35 years old has had a hugely successful career to date. In 2013 he stepped away from the ITU scene and moved into a bit more of the long distance and Xterra racing however he's about to move back into the ITU scene again! Bevan talks to Courtney about his career to date, the reasons behind his moves and his plans for the future. WORKOUT OF THE WEEK: 'How to Start Training with Power'. Bev talks about this free downloadable Training Peaks EBook that gives an overview of the basics of training with power. 5 MINUTE FOCUS: We talk to Alec Law of Sensoria Fitness Socks. Runners want to know how far and how fast they're running but they also want to know how well they're running. Sensoria smart socks are infused with proprietary 100% textile sensors to detect parameters important to your running form including cadence and foot landing technique. The socks connect to the innovative light weight anklet which wirelessly relays data during your run to the Sensoria Fitness mobile app. THE GEEK OUT: We talk about a reliability and validity study of a pedal based power system (Look KEO Pedal System) for measuring power output during incremental and repeated sprint cycling. LINKS: More about Courtney Atkinson at http://courtneyatkinson.com.au/ and on Facebook at https://www.facebook.com/followcourtney Visit Sensoria Fitness at http://www.sensoriafitness.com/ Kiwivelo are at http://www.kiwivelo.co.nz/ Free Training Peaks EBook at http://home.trainingpeaks.com/blog/article/how-to-start-training-with-power-ebook CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: Alcohol... the best options and when you've overdone it the 7 best hangover cures! HOT PROPERTY INTERVIEW – KATEE PEDICINI: Katee Pedicini is based in Australia and runs a coaching website called Holistic Endurance Triathlon Coaching. Bevan talks to Katee about her real life struggle with chronic adrenal fatigue and how she managed to come through the other side. We also take a 'real world' view of triathlon and look at the type of person that gets into the sport plus the sorts of issues they face, from overtraining through to coping physically with the rigors of the weekly training load. WORKOUT OF THE WEEK: Training in your expected race position. What we should be doing to optimise our power output whilst in race position. 5 MINUTE FOCUS: This week we bring you Danny and Eric from Endurance Films. Endurance Films is a full service HD video production company focusing on the production and worldwide distribution of endurance sports training multimedia and entertainment. After the debut of its inaugural feature project documenting the formation of the 2000 US Olympic Triathlon Team, Endurance Films fast became recognized as the leading producer of sports instructional and training videos specifically catering to the multi-sport market. THE GEEK OUT: High heels and the risk of running injuries. GIVEAWAY: See Facebook for details. LINKS: More about Katee Pedicini at http://www.holisticendurance.com.au/ and on Facebook at https://www.facebook.com/Holisticendurance Visit Endurance Films at https://endurancefilms.com/store/home.php More about Gray Cook methods at http://graycookmovement.com/ More about FMS or Functional Movement Systems at http://www.functionalmovement.com/ Dave Bowden at Speedtheory http://speedtheory.co.nz/ Balance Products can be found at http://www.balancesportsnutrition.com/ CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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: All bunged up and can't go? Why that might be happening and possible solutions to constipation for athletes. HOT PROPERTY INTERVIEW - PAUL LAURSEN: This week we bring back Professor Paul Laursen to talk to us about RICES (Rest/Ice/Compression/Elevation and more recently Stretching). Paul is a Performance Physiologist working with High Performance Sport NZ out of the Millennium Institute in Albany. Traditionally it was always thought we should RICE our injuries but is that still good advice? Paul and Bevan discuss why this is now being challenged. We also talk 'cold water immersion' - currently used after hard training to aid recovery - and its usefulness for athletes. THE GEEK OUT: The 'Central Governor' theory - a proposed process in the brain that regulates exercise in regard to neurally calculated safe exertion by the body. Bevan looks at the research behind this theory. 5 MINUTE FOCUS: We talk to Dustin Freckleton of BSXinsight, the company behind the world's first non-invasive, wearable lactate sensor. BSXinsight uses revolutionary technology that allows you to look inside your muscle, measuring your lactate threshold and generating personalized training zones. Q & A: We answer a listener question around LCHF and managing gastric upset when 'racing high/training low'. LINKS: Paul can be contacted via email on [email protected] More about AUT Millennium at http://autmillennium.org.nz/ Read more about BSXinsight at https://www.bsxinsight.com/ DC Rainmaker's review of lactate threshold testing device at http://www.dcrainmaker.com/2014/09/bloodless-lactate-threshold.html Abdominal massage for constipation at http://www.guysandstthomas.nhs.uk/resources/patient-information/gi/abdominal-massage-for-constipation.pdf "Iced!" by Gary Reinl can be bought from Amazon at http://www.amazon.com/ICED-The-Illusionary-Treatment-Option/dp/0989831914 Tabata times at http://www.tabatatimes.com/ CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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