Fitter Radio Triathlon Podcast

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

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!