Fitter Radio Triathlon Podcast

WORKOUT OF THE WEEK: Predictors or calculators that help athletes determine optimal Ironman marathon pacing for both training and racing. ONE STEP AHEAD: Maintaining weight on an LCHF diet. HOT PROPERTY INTERVIEW - RICHARD MURRAY: At the age of 25 Richard Murray has already become one of the most successful triathletes in Africa. He finished the 2014 season ranked 8th on the world rankings and with two medals - silver and bronze - from the Commonwealth Games in Scotland. His best results in the World Triathlon Series were the second place in London - when he lost out in a sprint to Mario Mola - and third in Yokohama. In both races he got the better of the Brownlee brothers Alistair and Jonathan. Bevan talks to Richard about his career to date, his most memorable races and his plans for the future. THE GEEK OUT: The protective benefits of beer in relation to vascular function. 5 MINUTE FOCUS: We talk to Simon Wegerif of "ithlete" about their heart rate monitoring technology that tells you when to train and when to rest. GIVEAWAYS: We are delighted to be able to offer our listeners TWO amazing giveaways this week! Win an individual entry to the Challenge Wanaka iron distance race on Sunday 22 February 2015 and win the Heart Rate Variability app PLUS the heart rate strap and ECG receiver from ithlete. LINKS: More about Richard Murray at http://www.trimurray.com/ and on Facebook at https://www.facebook.com/RichardTRImurray and Twitter at https://twitter.com/RD_murray Read more about ithlete products on their website here http://myithlete.com/ and on Facebook at https://www.facebook.com/ithlete More about the Challenge Wanaka race at http://www.challenge-wanaka.com/ 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

WORKOUT OF THE WEEK: Swimming toys: The use of pull buoys - how much should we be using them and should we kick. The advantages of swim training in a pool wearing your wet suit and what we should be looking for in a wet suit. Paddles and what to be aware of. ONE STEP AHEAD: - Mikki describes some LCHF starter kit ideas for Christmas presents. HOT PROPERTY INTERVIEW - BRITTA MARTIN: Britta is a German born triathlete who now lives in Nelson, NZ. She has had a fantastic 2014 winning 3 iron distance races in Wisconsin, Taiwan and Busselton, WA where she broke the course record with an amazing 8:56:03 - the second time that Britta has won this race. Bevan talks to Britta about her career to date and her plans for the future. THE GEEK OUT: A new study investigating the effects of sodium bicarbonate supplementation on performance during a prolonged 'high intensity cycling to exhaustion effort' in well trained athletes. 5 MINUTE FOCUS: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks. Bevan chats to AJ about their recent acquisition of another power training website called 'Best Bike Split'. QUESTIONS & ANSWERS: Our question this week is around LCHF - training low, racing high and dealing with GI problems. LINKS: More about Britta Martin at http://brittamartin.com/ and on Facebook at https://www.facebook.com/BrittaTriathlon Read more about Training Peak's acquisition of Best Bike Split here http://home.trainingpeaks.com/blog/article/trainingpeaks-acquires-best-bike-split Best Bike Split at https://www.bestbikesplit.com/ Metabolic Efficiency Training by Bob Seebahor: http://www.amazon.com/Metabolic-Efficiency-Training-Teaching-Body/dp/0984275908/ref=asap_B00287PB6Q?ie=UTF8 Beyond Training: Ben Greenfield: http://www.amazon.com/Beyond-Training-Mastering-Endurance-Health/dp/1628600128 The Art and Science of Low Carbohydrate Performance by Stephen Phinney and Jeff Volek at http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 Why We Get Fat by Gary Taubes: http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=books&ie=UTF8&qid=1418801414&sr=1-1&keywords=why+we+get+fat Real Meal Revolution: Tim Noakes: http://www.kalahari.com/Books/The-Real-Meal- Revolution-Tim-Noakes_p_47824635 Family Food by Pete Evans: https://www.mightyape.co.nz/product/Family-Food-Delicious- Paleo-Recipes-for-Every-Day/22646268 Well Fed by Melissa Jouwellen http://theclothesmakethegirl.com/cookbooks/ Refillable pouches for homemade gels: http://www.amazon.com/humangear-GoToob- Ounce-Travel-Bottle/dp/B001WWWAA8/ref=sr_1_5?s=sporting- goods&ie=UTF8&qid=1418801108&sr=1-5&keywords=gel+flask Make bliss balls without a lot of dried fruit: http://lchfinaustralia.blogspot.co.nz/2013/07/date-free-bliss-balls.html 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

WORKOUT OF THE WEEK: The value of 'big week' training. How to manage and plan it effectively and what to watch out for. HOT PROPERTY INTERVIEW – KAYTEE BOYD: We combine our One Step Ahead section with our Hot Property Interview this week to bring you Kaytee Boyd. Kaytee, a specialist in 'Adrenal Fatigue' has worked in many facets of the health industry as an exercise professional, strength conditioner, CHEK Holistic Lifestyle Coach, Nutrition Specialist and Sports & Biomedical Nutritionist. A professional athlete herself Kaytee has competed for New Zealand in BMX, Mountain Bike, Road and is a World Cup Gold Medalist in Track cycling. She has also competed in the Commonwealth Games. Kaytee has her own company Balanced Wellbeing, coaching athletes and beginners alike in all areas of endurance and power sports. THE GEEK OUT: Inflammation and the athlete - a recent study looking at the risks of using ibuprofen or non-steroidal anti-inflammatory drugs. 5 MINUTE FOCUS: We bring back Professor Paul Laursen to talk about 'never-bonk' a unique app that calculates your race fuelling and nutritional needs for long distance triathlon racing. LINKS: More about Kaytee Boyd at http://balancedwellbeing.co.nz/ More about never-bonk at http://www.never-bonk.com/ CONTACT: Go to http://www.fitter.co.nz or 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

IRONMAN 70.3 moves from Auckland to Taupo Bevan talks to IRONMAN Asia Pacific CEO Geoff Meyer about the change

QUESTIONS & ANSWERS: We start off this week's show with questions from our listeners around total cholesterol numbers and their relevance to our health plus, do calories count on an LCHF diet. ONE STEP AHEAD: Fasted training - should we or shouldn't we. WORKOUT OF THE WEEK: How to recover after a marathon. Guidelines around returning to training post marathon. HOT PROPERTY INTERVIEW - JOE FILLIOL: Joel Filliol is one of triathlon's most experienced and successful professional coaches. He has been involved in endurance sport since 1989 both as an athlete and coach. As an athlete Joel has competed in over 100 triathlon and multisport events and represented Canada at the Worlds in Triathlon and Duathlon. He was head coach for British Triathlon from 2009 to 2011 and before that Triathlon Canada head coach from 2006 to 2008 including the Beijing Olympic Games where he coached Simon Whitfield to Olympic Silver. Joel coaches elite, pros and ambitious amateur athletes. He works via camps around the world, and online, and his athletes include Kyle Jones, Sarah Groff, Mario Mola, Richard Murray, Jordan Rapp and Helle Frederiksen who last weekend pulled off a stellar performance winning the inaugural Challenge Bahrain. THE GEEK OUT: Update on iron supplements for athletes - a new study. 5 MINUTE FOCUS: The FITTER RADIO LONG DISTANCE IRONMAN NEW ZEALAND TRAINING CAMP Taupo 5/6/7/8 February 2015 - see our website for more details. LINKS: Find out more about Joel Filliol at http://joelfilliol.com/ and on Facebook at https://www.facebook.com/JoelFilliolCoaching CONTACT: 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: Bulletproof Coffee - what you need to watch out for and its place in an LCHF diet. WORKOUT OF THE WEEK: Energy Psychology (or Tapping) for sports performance, pre-race nerves and performance anxiety. HOT PROPERTY INTERVIEW - CAMERON BROWN: At 42 years old Cam Brown is still going strong. In June this year he made Ironman history by becoming the oldest winner of a full Ironman winning Cairns in a time of 8 hours 20 minutes. He is a 10 x Ironman Champion at both Taupo and the Half in Tauranga having been on the podium a number of times at the World Champs in Kona and is considered one of the most consistent Ironman performers of all time. We hear about what he believes to be the 'secret to his success' his penchant for the odd Coca-Cola and the truth about how long he did that 'other' job for! 5 MINUTE FOCUS/THE GEEK OUT: We combine these 2 segments this week to bring you a fascinating interview with David Bowden of SPEEDTHEORY. Based in Cambridge, New Zealand, Dave is a guru in all things aerodynamics. With years of experience in researching and writing articles on the subject he gives us some fascinating information around a triathlete's choice of tubulars versus clinchers, wheels, discs, helmets, bike fit, body position and more. A must listen for any triathlete looking to make those 'marginal gains'. GIVEAWAY COMPETITION: **WIN AN INDIVIDUAL ENTRY TO IRONMAN 70.3 AUCKLAND!!** Date of Event: 18 January 2015. Listen to this week's podcast to find out how to enter and email your answer to us at [email protected] LINKS: Connect with Cam Brown on Twitter at https://twitter.com/chuckibrown and Facebook at https://www.facebook.com/pages/Cameron-Brown-Ironman-Triathlete/245827695467763 More about David Bowden and SPEEDTHEORY at http://speedtheory.co.nz/ More information on the Ironman Auckland 70.3 Race at http://ap.ironman.com/triathlon/events/asiapac/ironman70.3/auckland.aspx#axzz3KUjDgQzB Dave Asprey and his Bulletproof® coffee at https://www.bulletproofexec.com/ The Tapping Solution http://www.thetappingsolution.com/ Tapping Wisdom pdf and eBook from www.eftdownunder.com CONTACT: 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: Important supplements for the low carb athlete. Plus a supplement prescription for long and/or hard endurance sessions. WORKOUT OF THE WEEK: The standing desk. Research has proven that a seated position is not conducive to physical or mental good health - it can also affect our training. Long periods of sitting act as an independent risk factor which not even 20 hours of weekly exercise will offset. HOT PROPERTY INTERVIEW - JAMES DUNNE: James Dunne of Kinetic Revolution is a Movement and Running Mechanics Specialist. Describing himself as a running coach, movement geek and sports rehab therapist he has a particular passion for identifying and correcting dysfunctional movement patterns that cause overuse injuries or impair efficiency in endurance athletes. James holds a Degree in Sport Rehabilitation and has a special interest in the Functional Biomechanics of Running. THE GEEK-OUT: Mid foot cleat positions for cycling shoes - research shows that this change in cleat position can improve running times off the bike. 5 MINUTE FOCUS: We talk to Robert Durham of 'Revbox'. A New Zealand designed bicycle ergometer which provides athletes with a high performance training tool that has an unlimited resistance range in a compact transportable layout. It allows extremely high power output training, from very low to very high cadences, suitable for even the most powerful elite athletes. LINKS: Low Carb Supplements courtesy of Ben Greenfield Fitness at http://www.bengreenfieldfitness.com/2012/08/low-carb-diet-supplements/ Prof Grants blog 'The Standing Desk Revolution' http://profgrant.com/2014/11/11/thestanding-desk-revolution/ More about James Dunne and Kinetic Revolution at http://www.kinetic-revolution.com Jo Friel's Blog on midsole cleats at http://www.joefrielsblog.com/2014/11/midsole-cleatsand-pedals.html The Revbox at http://www.revbox.co.nz/ CONTACT: 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: The Green Powders. WORKOUT OF THE WEEK: We combine our 5 Minute Focus and Workout of the Week sections to bring you a fascinating interview with Matt Fitzgerald – writer/athlete/coach. Matt is a prolific endurance author and frequent contributor to Ironman and Training Peaks. He talks to us about his most recent book '80/20 Running' in which he reviews the concept of polarised training principles and the case for 'slowing down to get faster'. Matt shows runners how to break out of the moderate-intensity rut. THE GEEK-OUT: We find out why triathletes are so tough! HOT PROPERTY INTERVIEW – TIM VAN BERKEL: This week we are delighted to be able to bring you an interview with Tim Van Berkel. Tim is the youngest three-time Ironman champion in the 33-year history of Ironman racing. He is one of Australia's most recognised professional Triathletes and most recently pulled off a stellar performance in Kona coming 7th in his debut appearance there. Tim talks about his race, what changes he made to his training to prepare for Kona and his plans for 2015. GIVEAWAYS: We are excited this week to be able to giveaway a SIGNED COPY OF MATT FITZGERALD'S NEW BOOK '80/20 RUNNING'!! See Facebook for details on how to enter. LINKS: Good Green Stuff at http://www.nuzest.co.nz/good-green-stuff More about Matt Fitzgerald at http://www.mattfitzgerald.org/ Buy Matt's Book 80/20 Running at http://www.barnesandnoble.com/w/80-20-running-mattfitzgerald/1118663024?ean=9780451470881 or from Amazon at http://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY Follow Tim on twitter at https://twitter.com/timberkel More about Tim Berkel at http://timberkel.com/ CONTACT: 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

In our Workout of the Week Bev talks about pacing and how to determine pacing strategy for different length events. In One Step Ahead Mikki gives us the lowdown on the Top 10 Paleo Breakfasts. This week's Geek-Out is about swim pacing - how swim intensity affects your subsequent biking and overall triathlon performance. In our Hot Property Interview this week we are delighted to be able to bring you an interview with Kiwi Triathlete Ryan Sissons. Ryan is currently the #1 ranked Triathlete in New Zealand and has just recently been named again in our High Performance Squad. We talk to Ryan about what his plans are post the Commonwealth Games and his strategy around Rio and the Olympic Games in 2016. In the 5 Minute Focus section Bev talks to John Paul Ashton about the 'Triathlon Box' - a great new initiative from the UK for getting your kit organised in transition and reducing the stress on race day! This week in our GIVEAWAYS we give you the chance to WIN A FREE ENTRY TO TAUPO HALF IRONMAN - SATURDAY 13 DECEMBER 2014!! To enter, name the registered nutritionist who gives advice on the Taupo Half Ironman race website page plus tell us the 2 Balance products she refers to. Like our Facebook page at http://www.facebook.com/fitter.co.nz and email us your answers to [email protected]. Good luck! LINKS: VDOT Calendar http://www.runbayou.com/jackd.htm Follow Ryan at https://twitter.com/ryansissons More About Ryan Sissons at http://ryansissons.co.nz/ The Triathlon Box at http://www.triathlonbox.co.uk/ Balance Nutrition at http://www.balancesportsnutrition.com/ Taupo Half Ironman http://www.halfironmantaupo.co.nz/ 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

In our Workout of the Week Bev talks to us about Metabolic Efficiency Testing - measuring your metabolic rate to determine the composition of fuels (fat versus carbohydrate) you're burning as exercise intensity increases. Determining your metabolic profile will go a long way to improving your chances of race day success. In One Step Ahead Mikki looks at vegan athletes - what they could be missing out on and how best to approach it. In the Geek-Out we look at the latest on caffeine and its effect on sprint performance. Our Hot Property Interview this week is with the amazing, the legendary the inspirational Chris 'MACCA' McCormack!! 2 times Ironman World Champion, 7 times World Cup Champion, 12 times Ironman Champion, ITU short-course World Champion, ITU long-course World Champion and Goodwill Games Gold Medalist. Chris gives us a great insight into what's happening in the world of triathlon and his views on what it means now to be a pro athlete. We also hear about his role as Executive Chairman for Thanyapura Phuket training venue and 'Macca X' Online Triathlon Coaching. For our 5 Minute Focus we bring back Cliff Harvey of Holistic Performance Nutrition to talk about Clean Lean Protein. Clean Lean Protein is a high quality golden pea protein isolate. Cliff tells us about the advantages of a pea protein over standard dairy protein and who it would best suit. LINKS: Email the Endurance Performance Clinic at AUT Millennium if you'd like to know more about Metabolic Efficiency Testing [email protected] Follow Macca at https://www.facebook.com/MaccaLive Macca X Online Triathlon Coaching at http://www.maccax.com More about Thanyapura at http://www.thanyapura.com/ Challenge Family at http://www.challenge-family.com/ More about Cliff Harvey at http://www.holisticperformancenutrition.com/ Clean Lean Protein can be found at http://www.nuzest.co.nz/ and http://www.vitalhealthnz.com/ CONTACT: 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.

In our Workout of the Week Bev talks about the The 'Need for Speed' - High Intensity Running as part of your running programme and how to improve your velocity at VO2 max. The Billat's 30-30 workout and how to perform it. In One Step Ahead Mikki discusses testosterone and the male athlete. What you can do dietary wise to improve your levels. In the Geek-Out we look at Peppermint Oil and its effect on the exercise performance, physiological and respiratory parameters of runners. The Hot Property Interview this week is with American Pro Triathlete Jordan Rapp. Jordan has been racing as a pro for several years in addition to his work as Chief Technology Officer of the Triathlon/Cycling site Slowtwitch.com. Jordan is the 2011 ITU Long Distance Triathlon World Champion plus he's won numerous long distance events including five Ironman races in New York, Texas, Canada (twice) and Arizona. His next race is Ironman Arizona on November 16th 2014. In our 5 Minute Focus this week we talk to Craig Brain of Allsports Distribution about the HOKA ONE ONE Maximalist Running Shoe. HOKA ONE ONE shoes are based on the concept of oversized constructs in which a larger 'sweet-spot' is utilized to aid performance. Hoka has engineered a unique performance midsole geometry that features a higher volume, softer density, and greater rebounding foam than standard running shoes. LINKS: Allsports Distribution Limited http://www.allsports.co.nz/ Hoka One One at http://hokaoneone.co.nz/ Jordan Rapp on Twitter https://twitter.com/rappstar Jordan Rapp's Blog http://blog.rappstar.com/ Jordan Rapp on Facebook at https://www.facebook.com/Rappstar.Racing World Bicycle Relief - Mobilizing people through the power of Bicycles – learn more about them here http://www.worldbicyclerelief.org/ Testosterone support from Ethical Nutrients at http://ethicalnutrients.com.au/content/products/ginseng-5-exhaustion-relief and Endura Sports Nutrition http://www.endura.com.au/products/overtraining-formula The Network Triathlon Club http://www.thenetworkclub.co.nz/ Billat's 30-30 Workout http://running.competitor.com/2014/01/training/workout-of-theweek-billats-30-30_33782 Review of the shoes in Competitor Magazine - http://running.competitor.com/2014/10/news/sole-man-shoes-ironman_115927 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

In our Workout of the Week we talk self-massage. What you can do to help clean up and prep the muscles to aid recovery before your next training session. In One Step Ahead Mikki talks to us about whey protein. The Geek-Out - Mirinda Carfrae ran a 2:50 marathon at Kona this year. Do the physiological differences between men and women mean that women will eventually go faster than men at ultra-distance events? Our Hot Property Interview this week is with Kiwi Professional Triathlete and video host Callum Millward. Callum has been a frequent podium topper on the Ironman 70.3 scene starting his career in ITU racing before switching to long course in 2012. This year he's racked up multiple respectable finishes: fourth at Ironman 70.3 Boulder, third at Ironman 70.3 Raleigh and Ironman 70.3 Vineman, and second at Wildflower. He's now planning to go long with Ironman Melbourne on the race calendar in March 2015. Callum also hosts a popular YouTube series called 'Cupcakes with Cal' in which he interviews and pokes fun at other pro triathletes...whilst eating cupcakes. In our 5 Minute Focus we talk to Cliff Harvey of Holistic Performance Nutrition about 'Generation Ucan' - a healthy, natural, gluten-free innovation in carbohydrate nutrition. Generation Ucan (or SuperStarch) is a complex carbohydrate (derived from non-GMO corn) that uniquely stabilizes blood sugar and causes virtually no reaction from the fat-storage hormone insulin - a revolutionary fuel being used for energy, sports, and fitness. LINKS: More about Generation Ucan here http://eusomos.com/ More about Cliff Harvey at http://www.holisticperformancenutrition.com/ Read about Callum Millward here http://www.callummillward.com/ Listen to 'Cupcakes with Cal' at http://www.youtube.com/user/callummillward More about Mirinda Carfrae here http://mirindacarfrae.com/ Balance products can be found at http://www.balancesportsnutrition.com/ 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

In One Step Ahead Mikki talks to us about anti-inflammatory foods. Our Hot Property Interview this week (Kona week) is with Exercise Physiologist, author and owner of Purple Patch Fitness, Matt Dixon. Matt coaches some of the big names who'll be battling it out for the world title in Kona including Gina Crawford, Tim Reed and Meredith Kessler. In our Workout of the Week we catch up with the race post Kona. In the Geek-Out we look at energy drinks and bring you a study which has analysed the positive and negative effects of energy drinks on athletes. For our 5 Minute Focus we talk to Prof Grant Schofield about the upcoming LCHF "Back to the Future" Seminars being held in Auckland next month. Grant, who heads up the Human Potential Centre here at AUT/Millennium in Auckland, together with Dr Caryn Zinn and Jimmy Moore of "livinlavidalowcarb" will be presenting the latest in research and practice in low carb high fat eating. LINKS: Fermented cod liver oil/butter oil blend capsules can be found at http://www.greenpasture.org/public/Products/ButterCodLiverBlend/index.cfm More about Matt Dixon at http://www.purplepatchfitness.com/ Buy Matt's book "The Well Built Triathlete" here http://www.purplepatchfitness.com/wellbuilt-triathlete More about the LCHF "Back to the Future" Seminars here http://www.humanpotentialcentre.aut.ac.nz/ Read about Jimmy Moore at http://www.livinlavidalowcarb.com/ 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

Have you, like Mikki, been injured or not done enough training and still want to do that marathon even though you've only got 8 weeks to go? Here's what Bevan suggested Mikki should do to give her a chance of 'toeing the start line' rather than revisiting the osteo! We've combined our HOT PROPERTY INTERVIEW and ONE STEP AHEAD segments this week as we are delighted to be able to bring you a fascinating interview with Cliff Harvey of Holistic Performance Nutrition. Cliff is currently pursuing a Masters Degree and Doctorate in Nutrition investigating ketogenic diets, fat-adaptation and metabolic efficiency in athletes. Cliff has been consulting to elite level athletes including Olympians, World Champions and Professionals since 1998 and in this interview talks to us about 'Metabolic Flexibility' - the body's ability to use a varied number of fuel sources in order to be more metabolically efficient. We talk LCHF, ketosis and using fat for fuel. In our GEEK-OUT we look at training on low glycogen stores and the latest study showing the positive physical adaptations that ensue. We talk to Scott Hollow of XOSIZE Events about his awesome new Triathlon Series starting up in Australia called Tri Formula1. Tri F1 is re-establishing a format that was extremely popular a few years ago featuring short distance, fast and furious triathlon racing with heats and eliminators as part of a series. Distances vary depending on venue, but will generally consist of 200m swim 10km cycle and 2km run. Racing will also be streamed live from their website. We bring you some great questions from listeners this week around what to eat pre-workout, polarised training, carb intake and the heat chamber, low carb beers and more! LINKS: More about Cliff and Holistic Performance Nutrition at http://www.holisticperformancenutrition.com/ Book onto Cliff's Webinar here http://app.webinarsonair.com/register/?uuid=8250ad4a8d534040aeb36f055efce63d Sports Science at http://www.sportsci.org/ More about Tri F1 here http://www.trif1.com/ 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

In our Workout of the Week we look at tapering for an event. Bevan talks to us about how to taper effectively in order to enable peak performance. We're allowing Bev to call himself 'Hot Property' this week due to his recent race in Weihai, China where he won Age Group Gold! Mikki interviews Bevan about his race and the planning, execution and nutritional work that went into getting him there. In our One Step Ahead segment we discuss the 'Aftermath'. Bev and Mikki talk to us about what we need to watch out for post-race and recommendations on what and what not to do! Our 5 Minute Focus this week is with Brad Dixon of Everfit Coaching & Physiotherapy. Brad talks to us about his new venture 'Endurobeet'. Brad is a sports physiotherapist and triathlon/running coach and more recently has developed a new business out of his interest and research into the awesome benefits of beetroot as a nitrate supplementation. LINKS: More about Brad Dixon at http://everfit.co.nz/ Find out more about Endurobeet here http://www.endurobeet.co.nz/ 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

This week Bev speaks to us from the ITU Long Distance World Champs in Weihai, China. Since recording the Episode we can tell you that Bevan subsequently won GOLD in his age group at the race. In ONE STEP AHEAD Mikki talks to us about pre-race nutritional principles - recommendations on what and what not to consider! In our WORKOUT OF THE WEEK Bevan talks to Daniel Plews, Physiologist at High Performance Sport New Zealand, about 'Heart Rate Variability' - measuring the gap between your heart beats and what this can mean for athletic performance. Dan, a triathlete in his own right, is currently working with Rowing NZ and has completed a PhD in this fascinating subject! This week Mikki geeks out on pre-competition sleep behaviour and whether there is any relationship between this, pre-competition mood and/or subsequent race-day performance. In our HOT PROPERTY INTERVIEW section we bring you a selection of interviews from the Kiwi Elite and Age Group teams before their World Champs race in China on 21 September. Who they are and what their aspirations are for the race. LINKS: Dan Plews can be contacted at [email protected] Results from the race in Weihai now up at http://www.triathlon.org/live 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

In this week's episode Bev talks to us about walk breaks - why they should be incorporated into our run training and what the methodology is behind them. In One Step Ahead Mikki tells us the latest on nitrate supplementation, and more specifically 'Beetroot Juice', and its benefit in enhancing performance for the endurance athlete. Our Hot Property Interview is with the amazing and inspirational ultra-endurance athlete Rich Roll. Rich's story is a must listen as he tells us about his transformation from a life of alcohol, drug and junk food addiction to the ultra-endurance athlete, full-time wellness and plant based nutrition advocate, author, blogger, podcaster and motivational speaker that he is today! In the Geek-Out Mikki gives us the latest research on Compression Socks. Check out our Facebook page for this week's competition to win either a pair of 2XU Compression Calf Guards or 2XU Compression Socks for Recovery. In the 5 Minute Focus section Bev chats to Cam Harper about a new venture he's involved with called 'dreamfunda'. LINKS: 2XU products can be found at http://www.2xu.co.nz/ Find out more about Rich Roll here http://www.richroll.com/ Get a signed copy of Rich's bestselling book "Finding Ultra" http://www.richroll.com/products/finding-ultra-signed/ Rich's Blog http://www.richroll.com/blog-2/ Rich's Podcast http://www.richroll.com/category/podcast/ More about the Ultraman World Champs Hawaii here http://ultramanlive.com/ More about dreamfunda here http://www.dreamfunda.com/ Contact Cam Harper at dreamfunda [email protected] Organic beetroot juice http://www.beet-it.com/ 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

In this episode Bev talks about training with Power and the benefits of training with a Power Meter. He also talks to Joe McQuillan, Exercise Physiologist at Waikato University. Joe has been instrumental in bringing the "Power Guru" Hunter Allen to New Zealand in September/October to conduct Workshops in both Auckland and Christchurch and a 2-day Symposium in Cambridge. Joe tells us more about them and offers listeners discounted entry to both the Workshops and the Symposium plus the chance to win a FREE entry to one of the Workshops. See show notes for more details and where to buy tickets. In ONE STEP AHEAD Mikki tells us about the benefits (or otherwise) of using coconut water. Our HOT PROPERTY INTERVIEW this week is with Danish triathlete Helle Frederiksen. Helle is part of the Uplace-BMC Pro Triathlon Team and last week won the Hy-Vee 5150 US Champs in Des Moines, Iowa taking home the prize purse of $100,000USD. Bevan spoke to Helle a few days before the race. In our GEEK-OUT section Mikki gives us an overview of some of the most fascinating studies to have come out of the recent European College of Sports Medicine Conference including the "Sleep Low" study (low carbs after hard training sessions), ice slurries during racing, pacing and more! We have TWO giveaways again this week. Firstly we are giving away a FREE ENTRY worth $120 to one of the Hunter Allen Training Peaks Workshops (Auckland or Christchurch), and secondly you can win one of the amazing new "Floe Bottles". LINKS: Get tickets for Hunter Allen Training Peaks Workshops and the 2 day Cycling Symposium by clicking on the links below. Remember: To qualify for a 15% discount off one of the workshops or to get $20 off the price of the 2-day symposium you need to put the promo code 'fitter' in the box. University of Waikato 2 Day Cycling Symposium Friday 26/Saturday 27 September: http://www.eventbrite.co.nz/e/university-of-waikato-cycling-symposium-2014-tickets12471950941?aff=es2&rank=1 Christchurch Workshop Saturday 4 October: http://www.eventbrite.co.nz/e/hunter-allentrainingpeaks-and-wko4-nz-tour-christchurch-tickets-12596722135?aff=eac2 Auckland Workshop Sunday 5 October: http://www.eventbrite.co.nz/e/hunter-allentrainingpeaks-and-wko4-nz-tour-auckland-tickets-12596720129?aff=es2&rank=2 Visit Helle's page at http://www.hellefrederiksen.com/ More about the Floe Bottle at http://www.floebottle.com/ Read the article on The "Sleep Low" strategy here http://www.ecss2006.com/asp/congress/ScPro1AbstractText.asp?MyAbstractID=967 Watch Nigel Latta's Sugar Episode here http://tvnz.co.nz/nigel-latta/s1-ep6-video-6060553 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

Beta-Alanine. What is it, what does it do and how can it help fitness? We bring back Professor Paul Laursen for the second part of his 2 part interview about 'Heat Adaptation'. Paul leads the Performance Physiology Team at High Performance Sport New Zealand and in this episode talks about hydration and cooling strategies in hot conditions. We also hear about the latest research around 'drinking to thirst' and 'electrolytes' - are they really necessary? In the 'Geek Out' this week we geek out on 'power output' during cycling in an international Olympic distance triathlon. For our 5 minute focus Bev chats to Sam James, Managing Director of Blucore about their awesome new 'Corsuit' product. In this episode we are giving away both a 150g tub of Balance 100% Pure Beta Alanine AND we're also giving listeners an opportunity to win one of the amazing 'Corsuits' from Blucore! To be in with a chance to win look out for the competitions on Facebook. LINKS: More about the Corsuit at http://blucoreswim.com/ Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen More about the Heat Chambers at AUT Millennium at http://www.autmillennium.org.nz/theclinics/enduranceperformance/heat-acclimatisationtraining/ More about the Floe Bottle at http://www.floebottle.com/ Balance products can be found at http://www.balancesportsnutrition.com/ 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

Alcohol. Does it affect athletic performance? Mikki tells us yes or no and if so why. We combine the Hot Property Interview and Workout of the Week and bring back Professor Paul Laursen. Paul leads the Performance Physiology Team at High Performance Sport New Zealand. In this episode (Part 1 of a 2 part interview) Paul and Bev talk about 'Heat Adaptation'. Why should we heat adapt, what's happening in the body when we do adapt and how does it help athletic performance. In The Geek Out Mikki tells us about the best vitamins to take for heat adaptation and hot climates. In this week's 5 Minute Focus Bev chats to Rob Dallimore of Foot Traffic Coaching. Rob is a Field Marketing Rep for Magellan GPS Products in New Zealand and tells us about the range of products they offer for runners, cyclists and triathletes. And we're delighted this episode to be giving away a Magellan Echo watch!! To be in with a chance to win send us a photo of the most beautiful place you could imagine yourself running and wearing the watch. See Facebook for details. Competition ends Sunday 31 August 2014. LINKS: Magellan GPS Products at http://www.magellangps.co.nz/ Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen More about the Heat Chambers at AUT Millennium at http://www.autmillennium.org.nz/theclinics/enduranceperformance/heat-acclimatisationtraining/ EXO bars (made with cricket flour) http://www.exo.co/ 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

We double up this week as both Bev and Mikki take on the subject of stress and cortisol. In the 'Geek-Out' Mikki tells us about a new study around protein in endurance athletes. For our 5 minute focus segment Bev chats to Dr Kristi Salonius (Chiropractor) of BettaBody in Auckland and our interview this week is with the amazing Braden Currie. Braden is the 2 x winner of New Zealand's iconic Coast to Coast Race as well as numerous other multisport races both here and overseas. He is fast becoming one of the most respected multi-sport adventure racing athletes in the world having just come third in the X Tri World Champs! In this episode we are giving away a 750g Tub of Balance 100% Natural Whey Powder. Let us know what you do to reduce stress when you see the photo on our Facebook page and you're in with a chance to win! LINKS: Check out the Red Bull Defiance race in October at http://redbulldefiance.co.nz/ More about Braden Currie at http://www.bradencurrie.com/ Kristi Salonius can be found at http://www.bettabody.co.nz Balance products can be found at http://www.balancesportsnutrition.com/ 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

In our WORKOUT OF THE WEEK segment Bev talks to us about treadmill running, should we or shouldn't we. ONE STEP AHEAD is Recovery Nutrition. Mikki gives us guidelines on maximising recovery for athletes post training. Our HOT PROPERTY INTERVIEW is with Chris Pilone. Chris is a professional endurance coach working with Craig Alexander's coaching group "Sansego". He coached Triathlon Olympic Gold Medallist Hamish Carter to his Gold Medal in 2004, plus medal winning athletes in both the World Champs and Commonwealth Games. A former National representative at the World Cross Country Champs he has himself won national titles in cross country and road running. THE GEEK-OUT - are women closing the gender gap when it comes to ultra-endurance athletes finishing times? THE 5 MINUTE FOCUS - Bev chats to Embrace Sports Travel, an awesome travel and leisure company run by Kiwi Graeme Buscke and based out of Clapham Junction in the UK. Embrace offer training and challenge holidays throughout Europe for endurance athletes. GIVEAWAYS - This week we give away a 1.75K Tub of Balance Ultimate Recovery Stack - Orange Crush Flavour. Let us know your favourite post-workout meal when you see the photo on our Facebook page and you're in with a chance to win! LINKSEmbrace Sports can be found at http://www.embracesports.co.uk/ More about Chris Pilone and Sansego at http://www.sansego.co/ Balance products can be found at http://www.balancesportsnutrition.com/ Recovery Food ideas at http://stupideasypaleo.com/2013/08/10/paleo-post-workoutnutrition/ 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

Periodised Training - Bev tells us about the different Periodised Training models and how to best manage the distribution of training, and manipulate sessions, in order to ensure an athlete progresses year on year. In our 5 Minute Focus Bev chats to Walter Thorburn from GO2MAX Coaching about his NZ Altitude Training Centre based in Auckland. One Step Ahead - Acute gastrointestinal (GI) distress in athletes. Mikki looks at what might be going on and gives us some advice on ways to manage it. In our Hot Property section this week we are delighted to bring you Pete Jacobs. Legendary Australian pro triathlete and winner of the 2012 Ironman World Champs in Kona! Bev geeks out this week and talks Block Periodisation. He presents research and evidence to show the benefits that come from 'crash training' for the well-trained and experienced athlete. In this episode we give away 20 pairs of kids Zoggs Junior Phantom Elite goggles! For your chance to win all 20 pairs for your school, squad or club just like us on Facebook and tell us how best you would use the goggles for kids in triathlon. LINKS:Zoggs New Zealand can be found at http://www.zoggs.co.nz/ Find out more about Pete Jacobs at http://www.petejacobs.com/ More about Walter Thorburn and his Altitude Training Centre can be found at http://www.altitudecentre.co.nz/altitude-training/ 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

Hypoxic Training - the benefits of hypoxic (or low oxygen) training in competitive swimming. Is it the 'sea level' equivalent to altitude training? Bev gives an overview. Mikki geeks out on some fascinating stats around pro cyclists and body size. We interview Heath Fitzpatrick, one of the Directors of Challenge Gold Coast which is set for Sunday 24 August - a perfectly placed race for the ITU World Champs in China this year and the 70.3 World Champs in Kona. In our One Step Ahead section we look at the 'Female Athlete Triad' syndrome. What is it and what are the health implications for female athletes. Bev reveals his feminine side... Our interview this week is with the amazing Jo Lawn, Ironman legend and now expectant mother-to-be. We find out from Jo how she's feeling about her new role and her thoughts on the future. PLUS Jo tells us the answer to the BIG question...boy or girl? LINKS: Find out more about Jo Lawn at http://www.joannalawn.com/ Balance products can be found at http://www.balancesportsnutrition.com/ Enter Challenge Gold Coast here http://www.challenge-goldcoast.com.au/ Sports Science information can be found at http://sportsscientists.com/ 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

The new 'maximalist' running shoes. Are they just a fad? Bev gives an overview. Mikki geeks out on the predictive factors that contribute towards a good Half Ironman time. We interview Jenna Walker, Nutritionist at Balance Nutrition, and get the inside scoop on 2 new gels that Balance are about to launch! On our Hot Property Interview this week we bring back Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at the Auckland University of Technology's Sports Performance Institute. Bevan interviews Kelly about common running injuries and their possible causes. In One Step Ahead Bev talks about his LCHF diet approach to triathlon and both he and Mikki answer 'listener questions' around LCHF and the Ketogenic diet. LINKS: More about Hoka One One at http://www.hokaoneone.com/ Articles about the shoes can be found at http://triathlon.competitor.com/2014/07/geartech/maximalist-shoes-coming-soon-triathlon-near_101823 and http://running.competitor.com/2014/05/shoes-and-gear/sole-man-12-things-aboutmaximalist-shoes_94938 Balance products can be found at http://www.balancesportsnutrition.com/ Find out more about Kelly at http://www.sprinz.aut.ac.nz/our-staff/sports-performanceresearch-group/kelly-sheerin Visit your local Shoe Clinic store to have your shoes professionally fitted to your feet http://www.shoeclinic.co.nz/ 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

Our WORKOUT OF THE WEEK this week is about the 'long training run'. How long should it be, how fast and when. We introduce a couple of new segments into our show the first being 'THE GEEK-OUT' In this segment we talk about the more geeky, nerdy and even maybe a little 'dweeby' side of endurance sports! This week Mikki (The Nerd) Williden talks marathon racing and age/gender research. Who paces better, men or women! THE 5 MINUTE FOCUS - The second of our new segments which looks at product, practitioners, software - in fact anything we think you'd like to hear about to make you fitter and faster! This week it's Osteopathy and we talk to Claire Peat Owner/Operator of Rosedale Road Osteopaths. ONE STEP AHEAD - Fat based gels. There's changes afoot in the sports gel market. Mikki tells us what's out there that's good! HOT PROPERTY INTERVIEW - Our interview this week is with Keith Livingstone, elite distance runner, chiropractor and author of the highly acclaimed running book 'Healthy Intelligent Training', based on the theories of the legendary New Zealand running coach Arthur Lydiard. LINKS: Claire Peat, Osteopath can be found at http://www.osteopathyforeveryone.co.nz/index.html Bobby McGee's run/walk protocol http://bobbymcgee.com/runwalk-in-training-racing-its-ano-brainer-even-olympians-use-this-methodology/ Article: Are you overemphasizing the marathon long run – http://www.icontactarchive.com/Sl59-ZYTxF44cznCb9Utp2sQcaa1wtUo?w=4 Justin's Nut Butter sachets at http://justins.com/our-products/ Buy Justin's Nut Butters cheaply online at http://www.iherb.com/ More about Pocket Fuel at http://www.pocketfuelnaturals.com/ Artisana 'squeeze packs' can be found at http://www.artisanafoods.com/squeeze-packs/ More about Keith Livingstone at http://hitsystem.com.au/ 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

In this week's Workout of the Week Bev talks about 'Cold Thermogenesis' and the beneficial effects of altering the core temperature of the body. Mikki gives us the latest research on caffeine - a well-known ergogenic aid - and its' benefits as a stimulant in exercise. Our interview this week is with the amazing Vinne Tortorich, better known as America's Angriest Trainer. Vinnie, an athlete in his own right, is also the author of the bestselling 'Fitness Confidential' covering his career as a coach and personal trainer, his fight back from a leukaemia diagnosis in 2007 and his no sugar/no grains approach to healthy eating. He also hosts his own 'Angriest Trainer' podcast and works with top Hollywood celebrities in their quest to stay thin! LINKS: NASA Scientist Ray Cronise's TED Talk at http://www.youtube.com/watch?v=UrQ_ldCwKUQ&feature=kp Science Daily – How keeping cool could spur metabolic benefits http://www.sciencedaily.com/releases/2014/06/140622142228.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily%2Ftop_news%2Ftop_science+%28ScienceDaily%3A+Top+Science+News%29&utm_content=FaceBook Vinnie Tortorich can be found at http://vinnietortorich.com/ The Furnace Creek 508 (now the Silver State 508) at http://www.the508.com/ Cate Shanahan's books can be found at http://www.amazon.com/CatherineShanahan/e/B002BOE234 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

Part 3 of a 3 part series in which Bev looks at training intensities and the differences between the devices you can use to measure. Mikki looks at Magnesium and tells us about its vital role in our body for both athletic performance and health. A fascinating interview with one of the world's leading sports cardiologists Dr James O'Keefe and his research around the effects of exercise on the heart. James works at the mid America Heart Institute and has had 300+ articles published in both scientific and literature journals. He is also the author of numerous books including the bestselling 'The Forever Young Diet & Lifestyle' and 'Let Me Tell You a Story'. LINKS: James O'Keefe - TED Talk: Run for your life! At a comfortable pace and not too far: http://www.youtube.com/watch?v=Y6U728AZnV0 More information on James can be found here: http://www.saintlukeshealthsystem.org/doctor/james-h-okeefe-jr-md Magnesium: http://www.bioceuticals.com.au/product/preview/Ultra-Muscleze http://www.healthpost.co.nz/shop-by-brand/supplements-and-naturalhealth/radiance/magnesium-powder-rdmgp http://ethicalnutrients.com.au/ 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

Part 2 of a 3 part series in which Bev looks at elite performance and training intensities. Has one particular approach to training been more successful than another. In this episode he discusses the two distinct training models - polarised and threshold. Mikki interviews the amazing Ben Greenfield. Ben is a fitness, triathlon, and nutrition expert, and has authored multiple books including the NY best seller "Beyond Training".He is the founder/owner of Human Wellness Solutions, developing cutting edge nutrition and training solutions for athletes. An athlete in his own right Ben competes at Ironman and Half Ironman World Championships and holds a ranking as one of USAT's top ranked age group triathletes.He competes in 15-20 triathlons each year, both nationally and internationally. LINKS: Jack Daniels (VDOT Training System): http://en.wikipedia.org/wiki/Jack_Daniels_(coach)#References Ben Greenfield: http://www.bengreenfieldfitness.com/ Ben Greenfield Article: How to Turn Yourself into a fat burning machine http://www.bengreenfieldfitness.com/2014/05/how-much-fat-can-you-burn/ Beyond Training Book: http://beyondtrainingbook.com/ Mikki's Lemon Cake: 2-3 lemons (depending on size) 5 free range eggs 1 cup almond flour 1 cup cooked pumpkin 1 tsp baking soda 2 tbsp natural sweetener (optional) Place lemons in sauce pan, cover with water, bring to boil and simmer for an hour. Drain and leave to cool. Preheat oven to 160 degrees. Place whole lemons in food processor and blend until smooth. Add the remaining ingredients and (again) blend until smooth. Pour batter into loaf tin and bake in oven until a knife or skewer comes out clean. Around 35-40 minutes. Makes 12 serves 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

Part 1 of a 3 part series in which Bev looks at elite performance and training intensities. Has one particular approach to training been more successful than another? In Part 1 we discuss the spread of training intensity across your week and why it matters. Mikki talks about carbohydrate mouth rinses – can they really increase performance. Our Hot Property interview this week is with kiwi cyclist James Oram. James is a pro rider for the Bontrager Cycling Team and has recently been selected to New Zealand's Commonwealth Games Squad. LINKS: Fudgy Protein Bites: http://iquitsugar.com/need-a-chocolate-hit-try-our-fudgy-proteinbites/ Mikki's Fudgy bites inspired by above (makes 25-30 bites): ½ cup cacao butter, ½ cup coconut oil, ½ cup protein powder, 2 tspn stevia, pinch of Himalayan salt. Melt the cacao butter and coconut oil, blend all ingredients together. Pop in an ice cube tray and set in fridge/freezer. No-oatmeal porridge: 1 cup of riced cauliflower (whizz florets in a food processor), ⅓ cup coconut milk, 1 grated apple, 1 tsp cinnamon, ¼ tsp nutmeg, pinch of Himalayan salt, 2 tbsp chopped pecans, 2 eggs beaten, 2 tbsp flaxseed meal. Put cauliflower, coconut milk, apple, pecans, salt and spice in saucepan. Bring to low boil until tender and liquid almost disappeared (10 mins or so). Remove from heat pour eggs in steady stream whisking constantly, add flaxseed and whisk again. Serve immediately. 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

Bev talks about the importance of the kick in freestyle swimming. What's its purpose and do we really need to kick? See the show notes for YouTube footage of some useful drills and links to some of the toys you can use. BCAA's – Branch Chain Amino Acids – Mikki tells us about their usefulness in recovery for endurance exercise and as a fuel for training. Our questions from listeners this week are around LCHF and metabolic efficiency. We interview Paul Westwood. Paul works as Physiotherapist to Joel Filliol's Olympic triathlon squad working with such names as Mario Mola, Richard Murray, Kyle Jones and Sarah Groff. Paul gives us an insight into life in the 'fast lane'! LINKS: YouTube swimming drills can be found at: http://www.swimsmooth.com/core_adv.html http://www.swimsmooth.com/kick_adv.html http://www.youtube.com/playlist?list=PL4E9E0DA838E532FF Centre snorkels can be found at: http://www.zoggs.co.nz/products/Equipment/Training+Aids/Centre+Snorkel Short blade fins can be found at: http://www.zoggs.co.nz/products/Equipment/Training+Aids/Short+Blade+Fin Read more about BCCA's at: http://examine.com/supplements/Branched+Chain+Amino+Acids/ 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

Bevan and Mikki talk about the importance of sleep to our athletic performance and our general health. The behaviours, food and supplements that may help and the best apps to monitor our sleep patterns and identify any issues. Our interview this week is with Nicholas Gill, Head Strength and Conditioning Coach for the NZ All Blacks. As well as working with one of the world's greatest sporting teams Nic is also a keen Ironman and LCHF advocate! LINKS: Joe Friel on the aging athlete at http://www.joefrielsblog.com/ Nic Gill can be contacted at [email protected] The Lark Pro sleep coach at http://lark.com/about-us/our-company f.lux software can be downloaded from https://justgetflux.com/ Read more about amber lenses for sleep at http://chriskresser.com/how-artificial-light-iswrecking-your-sleep-and-what-to-do-about-it Sleeptracker at http://www.fitbit.com/nz/one Sleep as Android at https://sites.google.com/site/sleepasandroid/ Jawbone Up at https://jawbone.com/ Sleep Cycle at http://www.sleepcycle.com/ Sleepbot at http://mysleepbot.com/ Goodnight Kiwi at http://www.youtube.com/watch?v=7jCuSt9MjSY 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

In this episode Bev talks about strength training for triathletes...is it really valid? Mikki tells us about antioxidants and their importance to our sport and health. Our interview this week is with Australian triathlete and LCHF advocate Tim Reed - a great athlete renowned as much for his budgie smugglers as he is for his amazing sporting achievements! LINKS: Tim Reed can be found at http://timreed.com.au/ More about Chris Kresser at http://chriskresser.com/ The Personal Paleo Code http://personalpaleocode.com/ Strength training article: http://www.active.com/triathlon/articles/periodization-ofstrength-training-872467 Cramp Stop: https://www.hchformulas.com/ Ben Greenfield at http://www.bengreenfieldfitness.com/ 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

Bev tells us about a great free sports coaching app called Ubersense which when downloaded gives you the facility to capture video footage of yourself and play it back frame by frame and in slow motion. Great to use in conjunction with the swim smooth app. Mikki talks about almonds and how they can help in endurance performance. Check out her awesome Grain Free Porridge recipe on our wesite. Our interview this week is with Professor Paul Laursen. Paul leads the Performance Physiology Team at High Performance Sport New Zealand. Paul and Bev talk about all things pedalling and the latest research. LINKS: Ubersense can be downloaded from http://www.ubersense.com/ Kinovea: http://www.kinovea.org/ My fitness pal: http://www.myfitnesspal.com/ Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen 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

WORKOUT OF THE WEEK: Bev discusses a recently released app that helps illustrate the difference between effective open water and pool based freestyle technique. ONE STEP AHEAD: Vitamin D and its importance both in sport and to our health in general. Q and A: Speedwork, is it relevant in Ironman training? The I.T. Band and a link to some great foam roller workouts. Is the Ketogenic diet necessary for an already fat adapted athlete? HOT PROPERTY INTERVIEW: This week we interview Victoria Murray-Orr. Vics is Race Director at Challenge Wanaka and also sits on the Executive Team for Challenge globally. LINKS: Swim smooth: https://itunes.apple.com/us/app/mr-smooth/id824204887 Challenge Wanaka: http://www.challenge-wanaka.com/ 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

WORKOUT OF THE WEEK: The Russian Pyramid. A skills based session that will also give you a short intense power workout on the bike. Q & A: Our questions this week are about LCHF and the Ketogenic Diet HOT PROPERTY INTERVIEW: This week we interview Tom Davison. Tom has been recently selected to the NZ Commonwealth Games triathlon team and delivered a stellar performance on the bike at Auckland ITU putting Ryan Sissons into a position to gain his Commonwealth Games selection. ONE STEP AHEAD: The 'Sweet Spot'. What is it? How to determine where yours is and some suggested workouts. LINKS: Peter Attia at http://eatingacademy.com Paul Jaminet on thyroid and low carb at http://perfecthealthdiet.com/2011/08/low-carb-high-fatdiets-and-the-thyroid/ Blood ketone monitoring meter at http://www.medica.co.nz/diabetes-care/blood-ketonemonitoring/optium-xceed-meter.html http://www.slowtwitch.com/Lifestyle/Hair_Improves_Performance_4255.html 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

Health risks and a high protein diet. The role of rotation in open water swimming Mikki tells us about iron and its importance to an athlete's diet. This week we interview 5 x World Champion Triathlete Terenzo Bozzone! https://www.facebook.com/terenzobozzone https://twitter.com/terenzo1 Bev discusses a High Intensity Run Workout aimed at stimulating the 'potassium pump' in the body. Listen to what it's all about and try it for yourself. Go to http://www.fitter.co.nz/fitter-radio-episodes.htm for the workout protocol. 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

Swimming: Stroke Rate & Stroke Length – what they mean to the swimmer, how you can apply it to yourself in training and how to make changes. Go to: https://vimeo.com/channels/fitter to see Bevan demonstrating the swim drills. Our interview this week is with Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at the Auckland University of Technology's Sports Performance Research Institute. Bevan interviews Kelly about 'Barefoot Running'. Should we or shouldn't we? Go to http://www.sprinz.aut.ac.nz/our-staff/sports-performance-research-group/kelly-sheerin for more information Visit your local Shoe Clinic store to have your shoes professionally fitted to your feet http://www.shoeclinic.co.nz/ Protein – we are more than just fat and carbohydrate. The important role that protein plays in the athlete's diet. Swim smooth: http://www.swimsmooth.com/proconsole.html Finis tempo timer: http://www.finisinc.com/tempo-trainer-pro.html Fitter Swimming: http://www.fitter.co.nz/fitter-swimming.htm 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

Muscular Strength Training for the bike – are you doing it right?! Our interview this week is with the inspirational multiple Iron distance champion Gina Crawford. Eating the LCHF way – Low Carbohydrate High Fat Diets – What are they all about? LINKS: Read more about Gina at http://www.ginacrawford.com/ Tim Noakes' Books: Lore of Running Challenging Beliefs: Memoirs of a Career Tim Noakes on carbohydrates: http://m.youtube.com/watch?v=Bsx72V4IpJY Tim Noakes Challenging Beliefs: http://www.youtube.com/watch?v=4lzs5wpLkeA&app=desktop http://www.myfitnesspal.com/mobile/iphone http://www.mynetdiary.com/ http://nutritiondata.self.com/ http://easydietdiary.com/ 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

Welcome to the first episode of Fitter Radio your 'go-to' podcast for the latest and most up to date information and news around swimming, cycling, running, triathlon and nutrition. First up the 'Recovery Run' - we've all heard the term used but what does it actually mean and is it really necessary? Our interview this week is with the amazing multiple Iron distance champion Dylan McNeice. Learn about how Dylan trains and what his plans are for the coming year. Metabolic Efficiency - What does this mean for you, your health and your sports performance? 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 Mikki Williden at http://www.facebook.com/mikkiwillidennutrition Bob Seebahor can be found at http://fuel4manceblog.blogspot.co.nz/p/about-us.html Dylan McNeice at http://www.dylanmcneice.com