Fitter Radio Triathlon Podcast

Bevan and Tim review the news and racing from the weekend. We discuss and share excerpts from Mikki's interview with Dan Plews where he talks about energy expenditure, calories and training load. Olav Aleksander Bu, coach with the Norwegian Triathlon Olympic team, talks about Maximal Sustainable Energy Expenditure and his work with Kristian Blummenfelt. Hayden Wilde and Amelia Watkinson take the wins at IRONMAN 70.3 Melbourne at the weekend. We hear from them post-race. Jason West has become known as one of the fastest runners in the sport of triathlon. Jason's goal is to win an IRONMAN 70.3 World Championships and he is currently having a lot of success, winning several races and landing on the podium on many others. We share excerpts from our interview with Jason, out tomorrow. We have a free race entry giveaway for the Calley Homes Tauranga Half at the Mount Festival of Sport. (0:01:50) – Excerpts from Mikkipedia interview with Dan Plews. (0:03:56) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:04:06) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:04:18) – Free race entry competition to the Calley Homes Tauranga Half. Plus, the Tauranga Half is thrilled to introduce an 'Open Category' for the first time. (0:07:55) – Misfired announcement from the PTO about the newly formed partnership with World Triathlon (0:09:48) – Will ANZCO sponsored triathletes Braden Currie and Hannah Wells be obliged to race IMNZ (0:12:07) – (Sir) Craig Kirkwood, coach to Hayden Wilde and Hayden's victory at the IM703 in Melbourne (0:17:07) – Calories and the importance of fuelling. (0:21:15) – Excerpts from Mikki's interview with Dan Plews (0:32:00) – Excerpts from interview with Olav Bu – coach with the Norwegian Triathlon Olympic team. (0:42.43) – Excerpts from our interview with Jason West (0:49:00) – Hayden Wilde and Amelia Watkinson post IRONMAN 70.3 Melbourne (0:53:53) – Javier Gomez races IM70.3 Mossel Bay this weekend (0:55:05) – Sebastian Kienle races his last event as a professional at IM Cozumel this weekend. (0:56:02) – Gwen Jorgensen wins a world cup race after 3 DQ's (0:59:11) – Dan Plews is selling his bike. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne Mikkipedia Episode with Dan Plews at https://podcast.mikkiwilliden.com/198 The Calley Homes Tauranga Half at https://mountfestival.kiwi/ Dan Plews: https://www.endureiq.com/about-us Endure IQ: https://www.endureiq.com/ Follow Olav Aleksander Bu on Instagram at https://www.instagram.com/olavaleksander/

Brad started racing as a professional triathlete in 2012, focusing solely on XTERRA racing. He won his first African Championship and European Championship in 2016 and claimed his first XTERRA World Championship Title in 2017. Since then Brad has dominated the world of off-road triathlon, winning a further 2 African Championships, multiple Asia Pacific Championships, European Championships and claimed his second World Championship Title in 2019. In 2018 Brad made the progression to on-road racing, with the goal of maintaining dominance off-road. In 2019 he won his first IRONMAN 70.3 Championship race in South Africa, followed by another IRONMAN 70.3 Championship win in Taiwan and a top 10 in his inaugural IRONMAN 70.3 World Championships later that year. We discuss Brad's transition through from XTERRA racing to IRONMAN, his penalty at the World Champs in Nice and his ability to regroup and manage his emotions despite the missed opportunities. He shares his experiences of training with Jan Frodeno and how it helped turn him into a front pack swimmer. Brad gives us his views on the announcement of the new IRONMAN series versus the PTO series and the difficulties of planning for the upcoming season. Plus, we hear more about his decision not to compete in the Singapore Open. LINKS Bradley Weiss at https://www.bradley-weiss.com/

We chat to Bec Burns, Partnership Manager for FulGaz, about their brand new group ride feature to help make indoor sessions even better, FulGaz Chat. The chat feature is available in the latest update to all users, and riders can now socialise with others on group rides or use the FulGaz app in chat mode on a mobile device. Bevan and Tim review the racing from the Noosa Triathlon plus we chat with Richard Kingsford, winner of the free race entry, to find out how it all went. Joe Skipper was a last minute DNS at IRONMAN Florida. We share excerpts from Joe's YouTube video explaining what went wrong. Brad Weiss started racing as a professional triathlete in 2012, focusing solely on XTERRA racing. He won his first African Championship and European Championship in 2016 and claimed his first XTERRA World Championship Title in 2017. In 2018 Brad made the progression to on-road racing and a year later won his first IRONMAN 70.3 Championship race in South Africa. This was followed by another IRONMAN 70.3 Championship win in Taiwan and a top 10 in his inaugural IRONMAN 70.3 World Championship later that year. We share excerpts from our interview with Brad, out tomorrow. We have a free race entry giveaway for the Challenge Wanaka Half in February next year. Bevan and Tim tell us all about the race. (0:02:17) – Noosa Triathlon race review. (0:07:22) – Race Ranger debuts at an IRONMAN race (0:08:05) – IRONMAN 70.3 Melbourne this weekend. Good luck to Shay McLeod, winner of the free race entry with the Fitter Radio Coffee Club (0:08:16) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:08:25) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:08:46) – Richard Kingsford talks to us about his race in Noosa (0:17:10) – Intro to the FulGaz interview (0:17:59) - Bec Burns of FulGaz talks to us about the new Ful Gaz chat function (0:23:31) – Joe Skipper pulls out of IRONMAN Florida (0:24:43) - Excerpts from Joe Skipper's YouTube announcement. (0:31:39) – IRONMAN Florida race review (0:38:19) – Intro to Brad Weiss excerpts (0:40:08) – Excerpts from Brad Weiss interview – out tomorrow (0:50:58) – Challenge Wanaka LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ FulGaz at https://fulgaz.com/ Noosa Triathlon at https://noosatri.com.au/ Race Ranger at https://www.raceranger.com/ IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne Joe Skipper's YouTube announcement at https://www.youtube.com/watch?v=qK6JZFbJ-hU IRONMAN Florida at https://www.ironman.com/im-florida Bradley Weiss at https://www.bradley-weiss.com/ Integrity Homes Challenge Wanaka at https://www.challenge-wanaka.com/events/challenge-wanaka-half/

Ciara Feely has a BSc. in Mathematics and Statistics and an MSc. in Sociology and Data Analytics. She is currently working towards a PhD investigating the use of recommender systems to support physical exercise, particularly in the field of marathon running. Ciara specialises in the analysis of large runners' datasets for injury prediction and explanation. In this episode, we explore her work with a focus on the impact of running-related injuries. We discuss the impact of training disruptions on marathon performance and how it varies between genders. Plus, we explore further the role of machine learning and AI in the sports sector, discussing their potential benefits and inherent challenges. We look at the ability of AI to extract useful insights from extensive datasets, and the relationship between human coaching and technology-based interventions. Lastly, we highlight the repercussions of training disruptions on marathon performance and the potential of technologies like Strava to analyse and prevent running-related injuries. LINKS: More about Ciara Feely at https://linktr.ee/phdproductivity A Case-Based Reasoning Approach to Predicting and Explaining Running Related Injuries at https://link.springer.com/chapter/10.1007/978-3-030-86957-1_6 Estimating the cost of training disruptions on marathon performance at https://www.frontiersin.org/articles/10.3389/fspor.2022.1096124/full

We chat to Bec Burns, Partnership Manager for FulGaz, about her experiences in Kona. Plus she tells us about the upcoming launch of the new IRONMAN Virtual Series – an opportunity to test yourself on segments from 12 of the best IRONMAN bike legs from around the globe. Dorian Coninx was recently crowned World Triathlon Champion after an incredible race in Pontevedra. We share excerpts from his podcast interview with the World Triathlon Podcast. GQ Magazine talk to Jan Frodeno about "how he makes his pre-race overnight oats, eating enough to get stares in buffet lines, and winding down with a beer". Ciara Feely has a BSc. in Mathematics and Statistics and an MSc. in Sociology and Data Analytics. Her PhD topic is about using recommender systems to support physical exercise, particularly in the field of marathon running. We share excerpts from her full interview out tomorrow where she discusses her work into predicting injury risk for marathoners and provides actionable explanations so that runners can understand this risk and potentially reduce it. (0:06:24) – It's the Noosa Tri this weekend. (0:08:56) – We introduce Dorian Coninx (0:10:37) – Excerpts from Dorian Coninx interview with World Triathlon Podcast (0:29:05) – GQ article about Jan Frodeno's diet (0:29:20) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:29:32) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:32:32) – Hexis competition for our Coffee Club members (0:34:07) – Bec Burns of FulGaz talks to us about the IRONMAN Virtual Series (0:44:06) – We introduce Ciara Feely (0:50:58) – Excerpts from our interview with Ciara Feely, out tomorrow. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. World Triathlon Podcast – Dorian Coninx Episode at https://podcasts.apple.com/gb/podcast/83-d-o-r-i-a-n-c-o-n-i-n-x-2023-world-champion/id1517199963?i=1000632440778 Follow Dorian Coninx on Instagram at https://www.instagram.com/dorian_coninx GQ Article at https://www.gq.com/story/real-life-diet-jan-frodeno Hexis at https://www.hexis.live/ Ciara Feely at https://linktr.ee/phdproductivity FulGaz at https://fulgaz.com/ Register for the FulGaz Virtual IRONMAN Series at https://fulgaz.com/event/ironman-virtual-series/ Follow Gareth Sandford on X (Twitter) at https://twitter.com/Gareth_Sandford

We discuss Sam Laidlow's recent posts on social media about the allegations of doping made against him and the investigation currently underway. Sarah Crowley has also posted on social media about issues with online bullying. We review the racing from the weekend at IRONMAN Portugal, Challenge Vieux Boucau and Superleague, plus we share Beth Potter's interview with World Triathlon Podcast. (0:01:23) – Sam Laidlow is being investigated for doping. (0:04:25) – Infinit Nutrition 10% discount for all our listeners (0:05:01) – ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:06:27) – Peter Heemeryck wins IRONMAN Portugal (0:12:00) – Sam Laidlow investigation – other athletes questioned about the allegations (0:20:44) – Sarah Crowley's online bullying post (0:24:38) – We review the racing at Challenge Vieux Boucau and Superleague. (0:28:23) – We share Beth Potter's interview with World Triathlon podcast (0:49:06) – Hayden Wilde's race at Superleague plus we discuss the new IRONMAN Pro series. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds at https://www.ultroaudio.com/collections/ul-tro-performance-earbuds World Triathlon Podcast at https://www.triathlon.org/news/article/world_triathlon_podcast_beth_potter_2023_champion_of_the_world

Martin Gibala Ph.D. is Professor and Chair of the Kinesiology Department at McMaster University in Ontario, Canada. His research on the physiological and health benefits of high-intensity interval training has attracted worldwide scientific attention. In this episode we discuss his work in sprint interval training versus traditional interval training, it's effectiveness plus how each influences an endurance athlete's VO2 max and overall performance. Bob Seebahor is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. He has created a free YouTube presentation called the GI Distress Masterclass in which he talks about the root causes of GI distress in endurance sports and discusses ways to improve digestive health. We touch on the significance of hydration, the impact of environmental conditions and the role of psychological stress, plus we examine the importance of implementing different nutrient timing systems and strategies for training and competition. Finally, we help you navigate the complexities of GI distress in endurance sports using insights from Bob Seebohar's masterclass on the subject. The new IRONMAN Pro Series, is a performance-based world series contested over 12 months at 18 designated IRONMAN and IRONMAN 70.3 events on the full 2024 IRONMAN and IRONMAN 70.3 professional racing calendar. A points-based system, it runs in parallel to the regular IRONMAN and IRONMAN 70.3 professional racing calendar. All professional athletes are eligible to participate in the Series. A USD $1.7 million bonus pool is allocated at the end of the Series, and can be earned on top of any prize money won during the season. Tim and Bevan review the weekends racing from the IRONMAN World Champs in Kona plus we share the post-race press conference with the top 5 female winners. (0:02:04) – Infinit Nutrition 10% discount for all our listeners (0:02:17) – ULTRO Earbuds competition for our coffee club members (0:02:55) – Is intense interval training a time-efficient strategy to induce rapid muscle and performance adaptations comparable to traditional endurance training. (0:09:08) – Intro to Bob Seebohar's new Masterclass – out now on YouTube (0:11:22) – Excerpts from Bob Seebohar's "GI Distress and Endurance Athletes Masterclass" (0:22:16) – IRONMAN launch a new Pro Racing Series (0:28:12) – Tim joins the podcast and we discuss the new IRONMAN Pro Series plus we review the racing from the IRONMAN World Champs in Kona LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds at https://www.ultroaudio.com/collections/ul-tro-performance-earbuds Martin Gabala study "Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance" at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1995688/ More about Bob Seebohar at https://www.enrgperformance.com/bob-seebohar Watch Bob Seebohar's "GI Distress and Endurance Athletes Masterclass" on YouTube at https://www.youtube.com/watch?v=vcwAbroMEBs The IRONMAN Pro Series at https://www.ironman.com/pro-athletes-race-series ANZCO Foods at https://anzcofoods.com/

Dr. Kevin Miller is a Professor in the Dept of Health & Human Performance at Texas State University In this episode we chat to Dr Miller about the complex topic of exercise-induced muscle cramping. We separate fact from fiction and challenge some long-standing myths around muscle cramping. Dr Miller shares his knowledge of the physiology, prevention, and treatment of cramping, and explains how this led to his in-depth research into the topic. His findings in relation to sweat and electrolyte loss, the role of the central nervous system and dehydration provide some new insights into cramping and how it's not a one-size-fits-all scenario. Finally, we explore how stress, nutrition and sleep can all contribute to cramping and discuss the importance of keeping a cramping diary to identify individual patterns and key mitigating factors. More about Dr. Kevin Miller – Professor: Dept of Health & Human Performance Texas State University at https://www.linkedin.com/in/kevin-miller-334aab236 Dr Kevin Miller publications at https://www.researchgate.net/profile/Kevin-Miller-40

Brad Harris recently won the free race entry to the Ultra Trail Kosciuszko. We find out more about him. Dr. Sam Impey of Hexis helps us unravel the significance of protein for athletes. We discuss the consequences of under-eating protein for endurance athletes and explore the research around the optimal amount of protein needed and the best timing for protein intake. Learn how protein plays a crucial role in managing energy intake, improving metabolic rate, and the importance of a last protein dose before bed. We highlight how protein is not just crucial for muscle repair, but also plays a vital role in maintaining the epithelial lining of the digestive tract and in the creation and functioning of mitochondria, our cells' energy powerhouses. Tim and Bevan review the weekends racing from Superleague and 70.3 Langkawi plus we give our predictions for Kona. Finally, we share excerpts from our upcoming interview with Dr Kevin Miller of Texas State University on the topic of exercise-associated muscle cramps. We separate fact from fiction and challenge some long-standing myths around muscle cramping. (0:00:00) – Mikki's in Kona (0:05:07) – The Jack Daniel's VDot System (0:07.38) – Ultra Trail Kosciuszko (0:10:27) – Brad Harris (0:19:10) – Protein (0:22:30) – Dr Sam Impey on Protein (0:43:10) – Sports Medicine Conference (0:46:20) – Tim and Bevan discuss the weekends racing (0:59.55) – Cramping (1:02:13) – Excerpts with Dr Kevin Miller – full interview out tomorrow, (1:15:00) - Kona LINKS: The Jack Daniel's V-Dot System at https://vdoto2.com/calculator/ Ultra-Trail Kosciuszko at https://ultratrailkosciuszko.com.au/ Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Dr Kevin Miller publications at https://www.researchgate.net/profile/Kevin-Miller-40 IROMAN 70.3 Langkawi at https://www.ironman.com/im703-langkawi More about Dr. Kevin Miller – Professor: Dept of Health & Human Performance Texas State University at https://www.linkedin.com/in/kevin-miller-334aab236

Bevan and Tim catch up on the weeks news plus they chat about the value of coaching for athletes. Michael Rand won the free race entry to IM703 Western Sydney. We hear about how his race went plus he tells us more about his recovery protocols including Bio Meridian Therapy. We also discuss the benefits of recovery systems compression boots for recovery. Dr Sam Impey is back on the show and in this episode we discuss the importance of within session fuelling, coming soon to the HEXIS App. Lastly Dr Kate Baldwin of Endurance Movement and the new Valere App talks to us about 'The Interference Effect' and how to most effectively schedule our strength and conditioning training around endurance training. Kate is also offering all our listeners one month's free access to the Valere App with the discount code GYMANDCOFFEE (0:02:43) – Jason West going back to racing Olympic distance (0:05:05) – Ben Kanute racing Superleague (0:05.48) – Taylor Knibb's name is on the start list for Kona (0:09:39) – Michael Rand (0:19:23) – Bio Meridian Therapy (BMT), Infinit Nutrition and Recovery Systems Boots (0:23:40) - Infinit Nutrition 10% discount using the code FITTER10 (0:25:07) – Dr Sam Impey and 'Within Session Fuelling' (0:43:57) – The Value of Coaching (0:57.50) – Dr Kate Baldwin and 'The Interference Effect' (1:18:23) – Get a month's free access to the Valere App with the discount code GYMANDCOFFEE LINKS: More about Recovery Systems at https://www.recoverysystemssport.com/ Bio Meridian Therapy at https://abmma.com.au/ Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. Dr Kate Baldwin of Endurance Movement at https://endurancemovement.com/ Valere Endurance App at https://valereendurance.com/ Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/

In this episode we explore the journey of professional triathlete Rebecca Clarke. From her recent victory at IRONMAN 70.3 Sunshine Coast to her racing experiences around the world, Becs opens up about her trials, tribulations and triumphs and how her experiences this season have been a great learning opportunity. We discuss Bec's transition from ITU to long distance triathlon and how her strong swimming background has helped her excel in middle and long distance racing. We also reflect on some of Bec's past races including her learnings from those races and strategies that have helped her improve along the way.. Finally, we focus on the nitty-gritty of training and preparing for Kona - the ultimate race. We discuss the importance of pacing, avoiding injury and building a robust training base. Becs talks about how she mentally gears up for the big day, highlighting the importance of knowing the course and why having a solid marathon will make all the difference. Join us as we cheer on Becs in her journey to the IRONMAN World Champs in Kona. LINKS: Follow Rebecca Clarke on Instagram at https://www.instagram.com/becclarke_tri

How should athletes respond when penalties – fair or otherwise- are handed out. We talk about some recent cases. Doug Gordon won the free race entry to the IRONMAN 70.3 Taupo. We find out more about him. Joe Skipper has asked whether after years of being self-coached he should now be considering getting a coach. We chat about why he should. Kiwi pro triathlete Rebecca Clarke has recently won the IRONMAN 70.3 Sunshine Coast, we bring you some excerpts from our full interview with Becs which is out tomorrow. We bring you finish line interviews with World Champions Beth Potter and Dorian Coninx plus Bevan and Tim discuss the WTCS racing from the weekend. (0:03:29) – Athletes and penalties (0:13:02) – Doug Gordon (0:19.36) – Infinit Nutrition 10% discount using the code FITTER10 (0:19:58) – Coached versus Self-Coached (0:29:08) – Teresa Adam racing last weekend (0:34:39) – Excerpts from our interview with Rebecca Clarke (0:44:57) – Beth Potter and Dorian Coninx plus we review the WTCS racing from the weekend. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. Follow Rebecca Clarke on Instagram at https://www.instagram.com/becclarke_tri

Kirsty Wood won the free race entry to the IRONMAN 70.3 Sunshine Coast. We hear from Kirsty about how it all went. We discuss the benefits of supplementing with creatine plus we share Mikki's interview with Professor Darren Candow – an expert in the field. Kate Baldwin of Endurance Movement and Valere Endurance comes back on the show to share her expertise in the field of Achilles Tendinopathies. We learn about what we can do to prevent this type of injury plus the different ways we can manage the recovery. We also hear about the kind of rehab work we can focus on in the gym to aid recovery. (0:10:57) – Kirsty Wood talks about her race at the IM703 Sunshine Coast (0:18.26) – Infinit Nutrition 10% discount using the code FITTER10 (0:22:23) – Prof Darren Candow on Creatine (0:34:00) – Dr Kate Baldwin and Achilles Tendinopathies LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. IRONMAN 70.3 Sunshine Coast at https://www.ironman.com/im703-sunshine-coast Dr Kate Baldwin of Endurance Movement at https://endurancemovement.com/ Valere Endurance at https://valereendurance.com/ The full episode with Mikki and Professor Darren Candow "Exploring the benefits of creatine" at https://podcast.mikkiwilliden.com/71

A fascinating conversation with Coach Peter Leo, Endurance Training Scientist with Australian Cycling. Our chat ranges from his research into critical power and speed to his analysis of the determinants of durability in athletes. We demystify the mathematical model that underpins power over speed and time - a crucial concept in helping athletes improve their performance. We learn about the differences between absolute and relative power output and how to measure them. We discuss the importance of torque production in power output and athlete performance. Peter Leo shares his invaluable experience in assisting triathletes to qualify for World Championships and offers insight into specific exercises that can improve torque production. We delve into the determinants of durability in athletes, the role muscle typology plays in athletic endurance and the importance of psychological ability for athletic performance Finally, we highlight the potential implications and value of Peter Leo's research for the cycling community. LINKS: More information on Peter Leo's research at https://www.researchgate.net/profile/Peter-Leo Follow Peter Leo on Twitter at https://twitter.com/peter__leo

We review the racing at the IRONMAN World Championship in Nice this weekend and share the audio from the post-race press conference with the top 5 athletes. We discuss power on the bike and the importance of torque production in power output and athlete performance. We review the work done by Jeroen Swart and John Wakefield - Managing Partners at Science to Sport in this space plus we share excerpts from our full interview with Dr Peter Leo, Endurance Training Scientist with Australian Cycling, out tomorrow. (0:00:00) – IRONMAN World Championship Nice. (0:08.46) – We review the racing from the IRONMAN 70.3 Sunshine Coast at the weekend. (0:09:57) – UTMB and the popularity of trail running. Plus we have a free race entry to give away to the Ultra Trail Kosciuszko in Australia. (0:14:20) - Infinit Nutrition 10% discount using the code FITTER10 (0:14:34) – Power production on the bike. (0:17:16) – Brad George – winner of the free race entry to IM Western Australia (0:27:53) – Power on the bike, the brain and low cadence. (0:30:52) – Jeroen Swart and John Wakefield - Managing Partners at Science to Sport and Lead Coaches and Performance Co-ordinators for UAE Team Emirates Road Cycling. Excerpts from our interview in Episode 417. (0:38:54) – Torque and durability. (0:42:00) – Excerpts from our interview with Dr Peter Leo, Endurance Training Scientist with Australian Cycling (0:51:20) – The bike workout. (0:55:22) – IRONMAN World Champs Nice – Wrap Up (1:51:00) – The post-race press conference. LINKS: IRONMAN World Champs Nice at https://www.ironman.com/im-world-championship-nice Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. The Ultra Trail Kosciuszko at https://ultratrailkosciuszko.com.au/ More about the UAE Team Emirates Road Cycling Team at http://www.uaeteamemirates.com/ Science to Sport at https://www.sciencetosport.com/ Science to Sport Cycling Physiology and Coaching Course at https://www.sciencetosport.com/education/

Scottish Professional Triathlete David McNamee has been living and training in Girona for a decade. We hear his account of how over that time Girona has transformed into a hub for cyclists and triathletes. David talks about his decision to sign up for IRONMAN Italy in a bid to qualify for Kona next year and how a previous injury to his hand means avoiding technical bike courses that might require a lot of braking. We discuss his views on the complexity of the PTO series and the challenges of getting top athletes to commit to all six races in the series. Plus, he candidly talks about the communication gaps between the PTO, IRONMAN and Challenge, the implications of the late timing of the 70.3 World Championships for both professional and age group athletes and the potential benefits of collaboration between the three main race organisers. LINKS: Follow David McNamee on Instagram at https://www.instagram.com/davidmcnameetri/

The bike course at the IRONMAN World Champs in Nice will define this race. We chat about bike set-up and how FulGaz might be a great way to help you prepare for the bike course. We chat to the Partnership Manager for FulGaz, Bec Burns, about the IRONMAN World Champs Nice course. Bec tells us more about their Coach Cast initiative using pro triathletes to talk us through ascending and descending on the Nice course, plus we hear more about their plans for the IRONMAN World Champs course in Kona. Race Motos and draft rules – the huge advantages for elite swimmers exiting at the front of the race. Why do IRONMAN still insist on keeping the 12 metre draft rule. Lastly, we bring you excerpts from our full interview with David McNamee, out tomorrow. (0:00:50) – The OSM Challenge Wanaka Multi and Duathlon 2023: Saturday 28th October. A great intro for the Kathmandu Coast to Coast (0:04.28) – IRONMAN 70.3 Taupo: Changes to the bike course and more slots to the World Champs in 2024. (0:08:37) – The bike descents in Nice will define the race. How will the pros set up their bikes. (0:12:19) – Race motos and the 12m draft rule – the huge advantage for swimmers exiting at the front of the race. (0:17:15) – Gomez is back racing – will he do IRONMAN 70.3 Taupo. (0:20:02) – Gwen Jorgensen takes a world cup win in Valencia – how does this affect the selection process and will we see Taylor Knibb in Kona. (0:23:30) – Excerpts from our interview with David McNamee, out tomorrow. (0:37:07) – How can you prepare for the bike course at the Nice World Champs? FulGaz is a great place to start. (0:41:22) – Interview with Bec Burns, Partnership Manager with FulGaz. (0:54:42) – Why do IRONMAN persist with the 12m draft rule (1:06:34) - Infinit Nutrition 10% discount using the code FITTER10 (1:06:50) – We're moving the podcast to Tuesday. LINKS: The OSM Challenge Wanaka Multi and Duathlon at https://www.challenge-wanaka.com/events/multi/ IRONMAN 70.3 Taupo at https://www.ironman.com/im703-taupo Follow David McNamee on Instagram at https://www.instagram.com/davidmcnameetri FulGaz at https://fulgaz.com/ IRONMAN World Champs Nice at https://www.ironman.com/im-world-championship-nice British Cycling 'How to Descend' at https://www.britishcycling.org.uk/knowledge/skills/sportives-ridesmart/article/izn20151117-Sportives--Ridesmart--How-to-descend---Ridesmart-0 British Cycling 'How to Corner' at https://www.britishcycling.org.uk/knowledge/skills/sportives-ridesmart/article/izn20151117-Sportives--Ridesmart--Related-How-to-corner---Ridesmart-0 Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in.

Kombucha is a complex probiotic beverage made from fermented tea, we review a study which examines kombucha's effect on blood sugar response after a high carbohydrate meal. We hear from Shay McLeod, winner of a free race entry to IRONMAN 70.3 Melbourne. Bevan and Tim catch up on the weekend's racing including the IRONMAN 70.3 World Championships in Lahti. (0:04:59) – Kombucha and gut health (0:11.32) – Competition for a free race entry to IRONMAN Western Australia (0:13:13) – Shay McLeod, winner of a free race entry to IM703 Melbourne (0:21:30) – Infinit Nutrition 10% discount using the code FITTER10 (0:22:06) – Coaches Catch Up with Tim Brazier LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. The Kombucha study "Glycemic index and insulin index after a standard carbohydrate meal consumed with live kombucha: A randomised, placebo-controlled, crossover trial" at https://ncbi.nlm.nih.gov/pmc/articles/PMC9982099/ More about IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne

British Pro Triathlete Joe Skipper is currently in Font Romeu training for the upcoming IRONMAN World Champs in Nice. We catch up with Joe to talk about his recent record-breaking performance at IRONMAN Lake Placid, a much-needed confidence boost ahead of Nice. Plus, we hear more about his training leading into World Champs and his thoughts around the race. We also discuss his new venture, Valere - a strength training app created in collaboration with Dr. Kate Baldwin of Endurance Movement. Joe takes us through the various features of the app and its potential to transform strength and conditioning for triathletes. Lastly, we hear Joe's thoughts on racing the PTO events and why he chooses not to do them. LINKS: Follow Joe Skipper on Instagram at https://www.instagram.com/notanotheraveragejoe/ More about Dr Kate Baldwin and Endurance Movement at https://endurancemovement.com/ More about Valere Endurance at https://linktr.ee/valere.endurance The Valere Training app at https://apps.apple.com/au/app/val%C4%93re/id1658592835 Triathlon Mockery podcast at https://shows.acast.com/triathlon-mockery

Bevan and Tim catch up on the weekend's racing including the Paris Test event and the PTO Asia Open in Singapore plus we share Vasco Vilaca's down the blue carpet interview. Joe Skipper gives us his thoughts on the recent PTO announcement regarding their partnership with World Triathlon Also, Joe tells us all about his collaboration with Dr Kate Baldwin of Endurance Movement on a new Strength and Conditioning App called Valere. (0:01:50) – We review the IRONMAN races in Ireland, Sweden and Canada (0:07:02) – Competition for 1 years free access to the HEXIS Nutrition app (0:12:27) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:13:08) – Dr Kate Baldwin of Endurance Movement (0:14:53) – Joe Skipper tells us about his new Valere Strength and Conditioning app (0:20.26) – The PTO announce their partnership with World Triathlon – Joe Skipper gives us his opinion (0:30:24) – We review the Paris Test event (0:34:35) – Vasco Vilaca in 'Down the Blue Carpet' (0:48:18) – We discuss the PTO Asia Open Singapore race LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. PTO Asia Open Singapore at https://protriathletes.org/events/pto-tour/asian-open/ Follow Joe Skipper on Instagram at https://www.instagram.com/notanotheraveragejoe/ Dr Kate Baldwin and Endurance Movement at https://endurancemovement.com/ Valere Endurance at https://linktr.ee/valere.endurance The Valere Training app at https://apps.apple.com/au/app/val%C4%93re/id1658592835 Vasco Vilaca at https://www.vascovilaca.com/ Down the Blue Carpet with Vasco Vilaca at https://www.triathlonlive.tv/videos/down-the-blue-carpet-episode-twelve-vasco-vilaca

Australian Professional Triathlete Grace Thek shares the highs and lows of her professional triathlon career and her current journey towards recovery from an L5 vertebrae stress fracture. Grace's story is one of dedication and determination demonstrated by the challenges she's faced and overcome in her growth as a professional triathlete. A notable part of our conversation was her struggle with imposter syndrome and how she has built her confidence and belief over the past year. Looking ahead, Grace is hopeful and excited about the future. She's looking forward to the 2024 season and the opportunity to compete in the IRONMAN 70.3 World Championships in Lake Taupo. Tune in to hear more about Grace's inspiring journey. LINKS: Follow Grace on Instagram at https://www.instagram.com/gracethek/

We chat to Richard Kingsford, Coffee Club member and winner of the free race entry to the Noosa Triathlon. Dr Chiel Poffé obtained his Master's degree in Sport and Exercise Science as well as his PhD in Exercise Physiology. He is one of the lead researchers investigating ketone bodies and their role in response to exercise and training. We share excerpts from Mikki's interview with Chiel Poffé about his research. Lastly in our Coaches Catch-Up Bev and Tim discuss the recent departure of Joel Filliol from Triathlon Australia and its potential effect on athletes leading into the Paris Test Event. We chat about the line up for the upcoming PTO Open Asia race plus we bring you excerpts from our interview with Grace Thek out tomorrow. (0:11:09) – Competition for a free race entry to IRONMAN 70.3 Melbourne (0:12.38) – Richard Kingsford (0:19:16) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:21:36) – Exogenous ketones - excerpts with Dr Chiel Poffe (0:37:25) – Coaches Catch-up (1:01.19) – Grace Thek - excerpts from the full interview out tomorrow LINKS: IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne Noosa Triathlon at https://noosatri.com.au/ Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. Mikkipedia Episode 'Exogenous ketones for sleep, cognition and recovery' with Chiel Poffé at https://podcast.mikkiwilliden.com/178 Follow Chiel Poffe on Twitter at https://twitter.com/chiel_poffe PTO Asia Open Singapore at https://protriathletes.org/events/pto-tour/asian-open/ Follow Grace Thek on Instagram at https://www.instagram.com/gracethek/

Dr. Sam Shepherd is a Senior Lecturer in Exercise and Sports Nutrition at Liverpool John Moores University. Mikki and Bev discuss his work on the effects of the blackcurrant supplement CurraNZ on athletic performance. We share excerpts from Mikki's interview with Dr Shepherd where he talks about the benefits of high-intensity interval training (HIIT) and how it helps to improve both fat oxidation and adaptations in muscle-related substrate metabolism. Lastly in our Coaches Catch-Up Bev and Tim review the weeks racing and share some VO2 workout ideas. (0:07:37) – Competition for a pair of ULTRO Earbuds (0:08:00) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:08.15) – CurraNZ – The benefits of this blackcurrant supplement and its role in improving athletic performance. Plus use the code MIKKI for a 25% discount off your first order. (0:10:52) – Dr Sam Shepherd on HIIT and the benefits of CurraNZ on performance and recovery (0:28:17) – Simon Cochrane takes the win at Ultraman Canada in a record-breaking time (0:31:50) – Coaches Catch-up with Bev and Tim. LINKS: ULTRO Earbuds at https://www.ultroaudio.com/ Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. CurraNZ at https://curranz.com/ Follow Dr Sam Shepherd on Twitter at https://twitter.com/SamShep_ExSci Mikkipedia Episode 'Exploring the Mechanisms and Effects of CurraNZ - Dr Sam Shepherd' at https://podcast.mikkiwilliden.com/168/transcript More about Hexis at https://www.hexis.live/ Follow Simon Cochrane on Instagram at https://www.instagram.com/cochranesimon/ PTO US Open at https://protriathletes.org/events/pto-tour/us-open/pro/ WTCS Sunderland at https://sunderland.triathlon.org/ Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training at https://pubmed.ncbi.nlm.nih.gov/31977120/ Optimizing Interval Training Through Power-Output Variation Within the Work Intervals at https://www.researchgate.net/publication/336641479_Optimizing_Interval_Training_Through_Power-Output_Variation_Within_the_Work_Intervals High-intensity decreasing interval training (HIDIT) increases time above 90% VO2peak at https://link.springer.com/article/10.1007/s00421-020-04463-w

This week on the podcast we chat to Michael Rand, winner of the free race entry to IRONMAN 70.3 Western Sydney. Bevan and Tim discuss the Thomas Steiger doping ban and drug testing in sports. Jack Moody debriefs us on his race at Alpe d'Huez and the strength of French triathlon. We share Vincent Luis's interview where he reflects on Tokyo 2020 and looks ahead to Paris 2024. (0:07:48) – Michael Rand, winner of the free race entry to IM703 Western Sydney (0:16:43) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:24.03) – The French Triathlon Scene (0:27:46) – Gustav Eden won't be at the Paris Test Event (0:31:09) – Vincent Luis from Down the Blue Carpet. (0:49:50) – We chat to Jack Moody post his race at Alpe d'Huez Triathlon. LINKS: IRONMAN 70.3 Western Sydney at https://www.ironman.com/im703-western-sydney Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/ Alpe d'Huez Triathlon at https://www.alpetriathlon.com/ Vincent Luis interview at https://www.triathlonlive.tv/down-the-blue-carpet Follow Vincent Luis on Instagram at https://www.instagram.com/vincentluistri/ More about the Thomas Steger doping ban at https://www.tri247.com/triathlon-news/elite/thomas-steger-pro-triathlete-ban-wada-code Paris Test Event at https://www.triathlon.org/events/event/2023_world_triathlon_test_event_paris

This week on the podcast Bevan and Mikki discuss the use of CGMs (Continuous Glucose Monitors) for athletes plus we share an excerpt from Mikki's full interview with Amy Lee Bowler, PHD Candidate, Sports Nutritionist and Registered Dietitian. Bevan and Tim catch up on the racing plus we share Taylor Knibb's interview on her plans to combine a road cycling racing calendar with her existing triathlon career. (0:10:42) – Kirsty Wood – Coffee Club member and winner of a free race entry to IM703 Sunshine Coast. (0:16:26) – Competition for a free race entry to the iconic Noosa Triathlon! (0:17.02) – Bevan and Mikki discuss the use of CGMs for athletes – are they useful? (0:20:06) – Excerpts from Mikki's interview with Amy Lee Bowler (0:42:33) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:43:29) – Bevan and Tim catch up on the racing (0:58:44) –Taylor Knibb has recently signed with Trek-Segafredo to combine a road cycling racing calendar with her existing triathlon career. She shares insight into Olympic ambition in both sports at Paris 2024. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about the IM703 Sunshine Coast at https://www.ironman.com/im703-sunshine-coast More about the Garmin Noosa Triathlon at https://noosatri.com.au/ Mikki's full interview with Amy Lee Bowler at https://podcast.mikkiwilliden.com/142 Taylor Knibb interview at https://www.triathlonlive.tv/down-the-blue-carpet Follow Taylor on Instagram at https://www.instagram.com/taylorknibb/ More about the PTO Tour Milwaukee at https://protriathletes.org/events/pto-tour/us-open/pro/

Join us for a fascinating conversation with Dr. Philip Hurst, former middle-distance runner and current academic from the School of Psychology and Life Sciences at Canterbury University. We discuss the intriguing world of the 'placebo effect', its negative counterpart - the 'nocebo effect' and their impact on sports performance. Drawing from his research and experience, Dr. Hurst shares the significance of these effects in the medical world and how they have the potential to shape athlete performance. We probe the mind-body connection and its influence on performance plus Dr. Hurst elaborates on how coaches and athletes can harness this connection for their own benefit. Lastly we explore the brain mechanisms involved in the placebo effect and how technology could potentially help us understand these mechanisms better, plus we look at the power of positive conversations, hypnosis and cognitive techniques in boosting athlete performance. LINKS: Dr Philip Hurst's review "The Placebo and Nocebo effect on sports performance: A systematic review" at https://pubmed.ncbi.nlm.nih.gov/31414966/ Follow Dr Philip Hurst on Twitter at https://twitter.com/Phil_Hurst1

Dr Alannah McKay is a post-doctoral fellow and researcher in the field of iron metabolism, immune system health and also diet manipulation. Bevan and Mikki discuss Dr McKay's work in sports nutrition and the impact of low carb availability on iron metabolism. Plus we share excerpts from Mikki's full interview with Dr McKay on Mikkipedia. Dr Philip Hurst is a Senior Lecturer in Psychology and Life Sciences at the University of Canterbury. Bevan and Tim discuss Dr Hurst's work into the placebo and nocebo effect on sports performance. (0:04:25) – Competition for 12 months free access to HEXIS (0:04:43) – The IRONMAN Oceania season pass is back and this year they've added races in Asia too! (0:06:01) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:06.53) – Bevan and Mikki discuss Dr Alannah McKay's work in sports nutrition and the impact of low carb availability on iron metabolism. (0:09:49) – Excerpts from Mikki's interview with Alana McKay (0:28:06) – Bevan and Tim discuss Dr Philip Hurst's work into the placebo and nocebo effect on sports performance. (0:36:09) – Excerpts from our upcoming full interview with Dr Philip Hurst out tomorrow. LINKS: Hexis at https://www.hexis.live/ More about the IRONMAN Oceania Season Pass at https://www.ironman.com/season-pass-oceania-asia Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Follow Dr Alannah McKay on Twitter at https://twitter.com/MckayAlannah Listen to Mikki's full interview with Dr Alannah McKay at https://podcast.mikkiwilliden.com/152 Dr Philip Hurst's review "The Placebo and Nocebo effect on sports performance: A systematic review" at https://pubmed.ncbi.nlm.nih.gov/31414966/ Follow Dr Philip Hurst on Twitter at https://twitter.com/Phil_Hurst1

We're delighted to welcome back to the show European and World Champion Non Stanford. After an incredibly successful racing career spanning more than a decade Non bowed out of racing and transitioned into her role as asst triathlon coach at British Triathlon's Performance Centre in Leeds. We chat about Non's decision to retire at the peak of her career, her experiences working with world class coaches like Joel Filliol, Malcolm Brown, and Jack Maitland, and the journey that led her to becoming a world champion. We also reflect on the tough competition she faced from the likes of Annie Haug and Gwen Jorgensen, and her strategies to prepare for these challenges. Non shares her experience of competing in the 2018 European Championships, the emotional and physical demands of racing after the Commonwealth Games, and her surprise victory. We also discuss her transition to a coaching role at Leeds Triathlon Centre whilst still competing, and how she now manages her time between coaching and keeping herself fit. Lastly we touch on the importance of female coaches in sport and how Non has brought a unique perspective to the coaching team. She also shares her views on the simplicity of the Leeds training program, the complexities of managing athletes and the pressures of performing at the Olympic Games. LINKS: British Triathlon at https://www.britishtriathlon.org/ Non Stanford on Instagram at https://www.instagram.com/nonstanford/

Maurten have released The Bicarb System – 'An advanced sports fuel designed to help athletes push the boundaries of effort and power during high-intensity exercise'. Dr Sam Impey of Hexis gives us his thoughts on the role of Sodium Bicarbonate in training and/or racing. We share excerpts from Coach Joel Filliol's podcast episode 'The Triathlon Swim Revisited" and review his advice on improving your swimming. Plus we discuss Professional Triathlete Non Stanford's decision to retire and her transition to coach with British Triathlon and bring you excerpts from our upcoming interview with Non out tomorrow. (0:01:44) – Andrew Messick's retirement from IRONMAN (0:06:52) – Competition for a set of ULTRO Earbuds (0:07:07) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:09.48) – Sodium Bicabonate: Is there a place for it in our racing and/or training (0:10:49) – Dr Sam Impey – Sodium Bicarbonate (0:34:23) – We bring you excerpts from our interview with Non Stanford MBE out tomorrow. (0:50:38) – Improving your swimming. We share audio from Joel Filliol's podcast and discuss his thoughts around swimming. LINKS: ULTRO Earbuds at https://www.ultroaudio.com/ Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ British Triathlon at https://www.britishtriathlon.org/ Non Stanford MBE on Instagram at https://www.instagram.com/nonstanford/ Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ More about the Maurten Bicarb System at https://www.maurten.com/products/bicarb Joel Filliol's podcast at https://realcoaching.libsyn.com/21-triathlon-swimming-revisited

Dr Emma Mosley is a senior lecturer in sport psychology in the Department of Sport Science and Performance. She is an active researcher within psychophysiology and sport performance, with a particular specialism in heart rate variability. In this episode we discuss the mind-body connection and how it can be harnessed to optimize athletic performance. How perception, threat and appraisal play a role in the stress process and how this impacts our physiological reactions in sports. We learn more about the power of heart rate variability (HRV) as a tool for measuring stress responses and improving athletic performance. Plus the significance of monitoring HRV trends over time, comparing your own baseline, and the connection between HRV and psychology, the vagus nerve, and the parasympathetic nervous system. We also look into interventions like cold water immersion and their effectiveness in improving HRV. Finally we explore the benefits of slow paced breathing. Dr. Mosley teaches us how to adjust inhalation and exhalation ratios for optimal results, and shares how this practice can benefit overall wellbeing, improve sleep quality, and sports performance. LINKS: Follow Dr Emma Mosley on Twitter at https://twitter.com/Emma_Mosley PerformHIV at http://www.performhrv.com/ A scoping review of heart rate variability in sport and exercise psychology at https://www.tandfonline.com/doi/abs/10.1080/1750984X.2022.2092884 Other publications by Dr Mosley at https://www.researchgate.net/profile/Emma-Mosley-3

Bevan and Mikki discuss psycho social stress and we hear excerpts from our interview with Dr Emma Mosley on optimizing performance through HRV and slow-paced breathing, out tomorrow. Bevan and Tim review the weekend's racing plus we discuss the 'Taper' and bring you audio from Prof Paul Laursen's interview with Yann Le Mer. (0:07:00) - Free race entry competition for the IRONMAN 70.3 Western Sydney (0:08:04) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:08.20) - Psycho Social Stress (0:13:58) - Excerpts from our interview with Dr Emma Mosley, out tomorrow (0:21:15) - Coaches Catch up with Tim Brazier – Race Reviews plus we discuss the 'Taper' and bring you audio from Prof Paul Laursen's interview with Yann Le Mer. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about Yann Le Meur at https://ylmsportscience.com/ Follow Yann Le Meur on Twitter at https://twitter.com/ylemeur More about Prof Paul Laursen at https://twitter.com/YLMSportScience Follow Dr Emma Mosley on Twitter at https://twitter.com/Emma_Mosley

In this fascinating discussion with David Dunne, CEO of Hexis, we explore the importance of nutrition in sport and the lack of tools available to help practitioners effectively influence behaviour change. David shares his personal experience with a professional athlete who, despite knowing what nutritional changes he needed to make, just wasn't motivated them to make them, and how this sparked his journey of exploring behaviour change and technology through his PhD. We also reflect on the work of nutrition scientist Louise Burke and how her foundational work has been so influential in the field of sports nutrition. We examine ways for coaches to develop interventions to assist athletes in understanding how to change their behaviour around nutrition. Discover how the behaviour change wheel, the combi model, and the theoretical domains framework can help practitioners design, develop, and deliver effective interventions. We discuss the importance of focusing on behaviours rather than outcomes when defining a target behaviour and the role of capability, opportunity, and motivation in behaviour change. We also explore various intervention options such as persuasive and cognitive interventions, and peer modeling to help athletes build confidence in their capabilities. Finally, we discuss strategies to help athletes maintain high performance, manage body composition, and fuel their bodies correctly. Learn about the value of periodizing nutrition and the advantages of a more balanced lifestyle approach. LINKS: Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Follow on Louise Burke on Twitter at https://twitter.com/LouiseMBurke More about HEXIS at https://www.hexis.live/?utm_source=fitter.radio&utm_medium=podcast&utm_campaign=fitter_radio_nz

We're delighted to be able to welcome professional triathlete Emma Pallant-Browne back to the show. Emma shares her insights into the world of competitive sport, bringing inspiration to female athletes everywhere with her representation of women in sport. We discuss Emma's swim style from 'all energy and no technique' to an accomplished swimmer exploring the importance of key sessions, volume and frequency in her training, as well as the challenges and benefits of band work for strength and endurance. Emma shares how her open water technique has evolved over time and the benefits that FORM Goggles have brought to the development of her swimming. We also discuss Emma's future plans for upcoming races and her dream to be able to race in a 'battle to the death' with the premier female runners in the sport. LINKS: Follow Emma Pallant-Browne on Instagram at https://www.instagram.com/em_pallant/ More about FORM Goggles at https://au.formswim.com/

Bevan and Tim review the weekend's racing including Challenge Roth, plus we bring you some audio from Mario Mola updating us on where he's at with his racing and training. We hear from David Dunne of Hexis ahead of his interview out tomorrow and learn some tips and techniques on how to create behavioural change around nutrition. Lastly we bring you excerpts from Emma Pallant-Browne's full interview out tomorrow. (0:07:50) – Minimax Recovery Systems Boots and the new Atom Calf Sleeve Boots. (0:12:56) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:14:10) – David Dunne CEO of Hexis – excerpts from his full-form interview out tomorrow. (0:24:45) – Coaches Catch up with Tim Brazier – Race Reviews plus excerpts from Emma Pallant-Browne's upcoming full form interview and audio from Mario Mola – Down the Blue Carpet LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ https://www.hexis.live/ Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Follow Emma Pallant-Browne on Instagram at https://www.instagram.com/em_pallant/ Follow Mario Mola on Instagram at https://www.instagram.com/mariomola/ Mario Mola Triathlon Live Down the Blue Carpet Videos at https://www.triathlonlive.tv/videos/down-the-blue-carpet-episode-eleven-sophie-coldwell More about the new Recovery Systems Atom Boots at https://www.recoverysystemssport.com/product/recovery-systems-atom/

We chat with professional triathlete Sarah Crowley about her experiences and learnings of swimming as a triathlete. Listen in to hear Sarah talk about her recent sharpening sessions and impressive swim volume leading up to races, and how she adapts her routine whilst travelling. Plus, we chat about her experiences with FORM Goggles and how they help her stay on track. We also discuss the importance of finding the right wetsuit and how the right fit, proper application, and an efficient stroke can make all the difference. Sarah shares some of her swim program details using bands, paddles and fly drills and how the swim sets help maintain good form under fatigue. Lastly we hear about Sarah's plans for the year ahead and her excitement surrounding the female athletes competing in Kona.

Bevan and Mikki talk about the importance of protein and how we can more easily get it into our diets. Bevan and Tim review the weekend's including IRONMAN Cairns, plus we have a swim focus this week - conditioning versus technique – is one more important than the other? We bring you Coach Joel Filliol's advice on the most important aspects to consider plus we hear from professional triathletes Sarah Crowley and Sophie Coldwell. Listen in to hear the full interview with Sarah Crowley tomorrow. (0:02:00) - Snow Shoeing (0:05:05) - CurraNZ: The benefits and latest research (0:09:05) - Musashi energy drinks and protein bars (0:20:35) – IRONMAN Oceania partner with Fitter Radio and we have a free race entry to give away to IRONMAN 70.3 Sunshine Coast (0:21:44) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:22:31) – Coaches Catch up with Tim Brazier – Race Reviews (0:44:35) – Excerpt from Sarah Crowley's upcoming full form interview (0:53:00) – Joel Filliol – an excerpt from "The Real Podcast" (1:04:20) – Sophie Coldwell – an excerpt from "Down the Blue Carpet" LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ CurraNZ at https://curranz.co.nz/ Musashi at https://musashi.com/ IRONMAN 70.3 Sunshine Coast at https://www.ironman.com/im703-sunshine-coast Joel Filliol 'The Real Podcast' at https://joelfilliol.com/podcast Sophie Coldwell Triathlon Live Down the Blue Carpet Videos at https://www.triathlonlive.tv/videos/down-the-blue-carpet-episode-eleven-sophie-coldwell Follows Sophie Coldwell on Instagram at https://www.instagram.com/sophiecoldwell/ Follow Sarah Crowley on Instagram at https://www.instagram.com/sarah_stan_crowley/

In this episode we tackle the age-old debate of stretching vs. strength training for mobility and range of motion. Listen in as we discuss the benefits of strength training, particularly eccentric work, and how it can improve flexibility and range of motion just as effectively as stretching. We explore why understanding the purpose behind your stretching routine is crucial and how research has shown that incorporating strength training may be more beneficial for injury prevention and overall health. Swimmers, cyclists, and runners alike can benefit from our discussion on how to use strength training to increase range of motion. We share our favorite exercises, such as front rack dumbbell reverse lunges, lat pulls, and kneeling landmine presses, to help improve mobility in specific areas needed for endurance sports. Additionally, we emphasize the importance of knowing your body's limits and working within them to safely and effectively increase your range of motion. LINKS: Dr Kate Baldwin at https://endurancemovement.com/

In this episode we chat with IRONMAN Australia Champion Steve McKenna. Steve shares the challenges he's faced this year, from multiple head colds and COVID to getting hit by a car, and how he's now targeting IRONMAN Cairns as a main goal for the Australasian season. We also explore the impact of being a father of two young children has on his training and racing plans, and how it's shifted his focus and priorities. Steve talks about his race strategies and performances over the last few years, his love of IRONMAN training and his belief that he's more suited to the longer distance events. We chat about his victory at IRONMAN Australia and how the support and advice from both his family and his coach have been invaluable in his journey. Lastly, we dive into the topic of the Professional Triathletes Organisation (PTO) and its impact on athletes like Steve. He shares his experience with the PTO rankings system, how it affected his decisions to race in certain events and the potential opportunities it may offer athletes in the future. Join us for this honest and insightful conversation as we explore the challenges of a professional triathlete's career both on and off the racecourse.

In this episode, we discuss Lionel Sander's recent YouTube episode where he admits to having a 'poop' diet and the changes he's made to his nutrition, training and recovery. Bevan and Tim review the weekend's racing plus we discuss the ongoing safety issues around some of the races following the recent tragedy in Hamburg. Lastly we bring you excerpts from our upcoming interviews with Steve McKenna and Dr Kate Baldwin of Endurance Movement. (0:03:20) – Lionel Sander's 'poop' diet and the importance of good nutrition. (0:10:32) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:17:12) – Coaches Catch up with Tim Brazier (0:38:08) – Excerpt from Steve McKenna's upcoming full form interview (0:51:34) – Excerpt from Dr Kate Baldwin's upcoming full form interview LINKS: Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Follow Lionel Sanders YouTube channel at https://www.youtube.com/@Lionel.Sanders Follow Steve McKenna on Instagram at https://www.instagram.com/stevemckenna_/ More about Dr Kate Baldwin of Endurance Movement at https://endurancemovement.com/

We had the absolute pleasure of chatting with Challenge Championship winner India Lee. Indie's love for running began at a young age, receiving a running scholarship in the United States. She returned home burnt out and disenchanted with the sport until her UK-based running coach suggested she try a triathlon. With a background in competitive swimming, Indie was well-equipped to tackle the triathlon's swim portion and found a new passion in the multi-sport format. In 2015, Indie qualified for the Olympic Test Event but it was in the longer distances that she saw her future. Since then, she has achieved standout performances at the half distance winning the Challenge Championships in Samorin last month. We loved chatting to Indie about her passion for training, her races and her dream of qualifying for Nice in 2024. LINKS: Follow India Lee on Instagram at https://www.instagram.com/indielee_tri/

In this episode, we discuss the tragic accident that occurred at IRONMAN Hamburg where a motorcyclist lost his life after colliding with a cyclist. The dangerous conditions during the race, including too many motorcyclists on a narrow road and athletes riding side by side in large groups, contributed to the accident. The incident has raised questions about the safety measures in place during triathlon races and the need for improvements to ensure the well-being of athletes in future events. We catch up with Dr. Sam Impey from Hexis to discuss the latest updates to their app, including wearable data integration and food tracking. Plus we bring you excerpts from our podcast with India Lee, out tomorrow. (0:00:19) – We discuss the race at IRONMAN Hamburg and the circumstances surrounding the horrific accident involving an on-course moto which resulted in injury and death. (0:00:13:38) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:14:41) – Sam Impey of Hexis discusses the latest updates to their app, including wearable data integration and food tracking. (0:32:24) – An excerpt with India Lee (0:41:45) – Race reviews LINKS: Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about Hexis at https://www.hexis.live/ Follow Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Follow India Lee on Instagram at https://www.instagram.com/indielee_tri/

Dr Richard Ferguson is a specialist in the area of Exercise Physiology. His research is focused on improving human performance and health through exercise training and the use of novel interventions. He has a specific interest in the effects of blood flow restricted (BFR) exercise on skeletal muscle and peripheral vascular adaptations. In this episode we explore the potential applications of blood flow restriction training across a variety of populations, from elite athletes to rehabilitating patients. We discuss the various intensities and settings that this type of training can be used in, from a sprint interval to lower intensity exercises. We also examine the potential of this training to aid in maintaining lean muscle mass in older populations and the potential of using it in cardio pulmonary rehabilitation. Lastly, we discuss the safety considerations that come with using BFR training, the various types of cuffs and pumps used and the need for caution when engaging in BFR training. LINKS: More about Dr Richard Ferguson BSc, MPhil, PhD, FPhysiol at https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/people/richard-ferguson/ Follow Richard Ferguson on Twitter at https://twitter.com/ferguson_ra A Study: Blood-flow-restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance-trained athlete at https://pubmed.ncbi.nlm.nih.gov/33486814/

We chat to David Dunne, Performance Nutritionist and CEO of Hexis about the fascinating world of sports nutrition and behavioural science and how Hexis are bridging the gap between knowledge and implementation. We discuss how to motivate and enable individuals to make lasting changes to their behaviours through understanding the target behavior and identifying barriers and enablers. We delve into the COMB model and the theoretical domains framework, which can help create successful interventions on both a micro and macro level. Lastly, we discuss the role of technology in supporting 24/7 nutrition guidance and in enabling sustainable behaviour change. We examine the potential for a 'practitioner's desktop' to scale the services of nutritionists, as well as the pitfalls of extreme weight-loss strategies. emphasizing the importance of changing behaviours for long-term sustainability. LINKS: More about Hexis at https://www.hexis.live/ Follow David Dunne on Twitter at https://twitter.com/david_m_dunne

In this episode, we take a closer look at the world of behavioural science in relation to nutrition. Together with David Dunne of Hexis we discuss the complexities of nutrition, the psychological impact of past behaviors, stigmas and body composition, and how technology-based interventions can help athletes sustain long-term nutritional behaviors. Bevan and Tim review the weekend's racing plus we revisit the 'Super Shoe' debate and share Ruth Astle's recent work on testing which carbon shoe is best for her. Lastly, don't miss our discussion on blood flow restriction training and its potential applications in improving endurance performance. Dr. Richard Ferguson shares his insights on occlusion training and the results of his sprint interval study, explaining how blood pressure cuffs can be used to partially occlude the arterial supply, creating a hypoxic response and an alteration in intramuscular metabolic status. Discover how the body responds to the stress of exercise and how blood flow restriction training can be used in combination with low-intensity or lower load exercise for optimal results. (0:05:53) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:06:11) – Behavioural Science and nutrition. (0:11:04) – An excerpt with David Dunne of Hexis (0:23:55) – Coaches Catch Up (0:39:53) – Ruth Astle and Super Shoes (0:47:42) – Blood Flow Restriction (0:50.02) – An excerpt with Dr Richard Ferguson LINKS: Ultro Earbuds at https://www.ultroaudio.com/ Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Ruth Astle Carbon Shoe Testing on YouTube at https://www.youtube.com/watch?v=WohopqGwaXI Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Hexis at https://www.hexis.live/ More about Dr Richard Ferguson BSc, MPhil, PhD, FPhysiol at https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/people/richard-ferguson/ Follow Richard Ferguson on Twitter at https://twitter.com/ferguson_ra Australian Institute of Sport Blood Flow Restriction Guidelines at https://www.ais.gov.au/position_statements/best_practice_content/blood-flow-restriction-training-guidelines

We welcome back Dr Kate Baldwin from Endurance Movement to discuss the importance of strength training for triathletes. We explore the differences between strength training for each discipline in isolation and how it can be used to improve performance in endurance events. We discuss the importance of the stretch shortening cycle in running and how muscles absorb and break down energy to propel forward. We then look into the specifics of strength training for swimming, cycling and running, emphasizing the importance of the rotator cuff muscles in swimming and the need for tendon stiffness in cycling to transfer power. Kate also shares her expertise on how strengthening the upper body can have a positive effect on running, cycling and swimming performance even if the legs are fatigued. We examine how to prevent a common rotator cuff injury in swimmers, how to open up the shoulders and how to tie exercise into mobility. Finally, we discuss how a strength training program can be tailored according to the triathlete's strengths and weaknesses and how this can ultimately lead to better performance in all three disciplines. Don't miss out on this valuable conversation filled with practical tips and advice for triathletes looking to up their game! LINKS: Dr Kate Baldwin at https://endurancemovement.com/ Endurance Movement Blogs at https://endurancemovement.com/blog

What does it take to become an ULTRAMAN triathlete and World Record holder? We chat with Kiwi Simon Cochrane about his recent incredible performance at UM Australia. We discuss the challenges he faced, the support from his family and friends and how his journey as an elite level triathlete over the past 10-15 years prepared him for this epic feat. During our conversation, we break down how he tackled each day and how his preparation in wind and rain made the hard-paced start of the race easier. We discuss the strategic decisions he made as the race unfolded and his fueling strategies in order to recover for the double marathon run. Simon's record-breaking performance has gained attention worldwide, and he hopes it will help boost the popularity of ultra-endurance events. As for his future plans, he is open to competing in other long-distance races and hopes to participate in the Ultraman World Championships in Hawaii. Listen in to hear from an inspirational triathlete who's breaking records and pushing the limits of human endurance. LINKS: Follow Simon on Instagram at https://www.instagram.com/cochranesimon/ ULTRAMAN Australia at https://ultramanoz.com.au/

Mikki and Bev discuss the importance of pre-sleep protein intake for athletes. They explain how consuming protein before bed can help athletes meet their daily protein and caloric goals, which can be challenging due to busy schedules and time-consuming training. Pre-sleep protein, particularly casein, is beneficial as it is a slow-digesting protein that releases amino acids into the bloodstream over an extended period, providing a steady supply to the muscles throughout the night. This can aid in muscle protein synthesis and recovery. A recent study also showed that pre-sleep protein consumption increases both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise. Tim joins us for our Coaches Catch Up and we review the weekend's races plus we give you a preview of our interviews out tomorrow with UltraMan World Champion Simon Cochrane and Dr Kate Baldwin of Endurance Movement. Also, we give a sneak preview of the upcoming Fitter Technique Training Camp in Noosa. Dr Kate Baldwin from Endurance Movement will be providing gait analysis and strength conditioning programs for participants, as well as the opportunities for riders to explore Noosa and the surrounding region in their own time. (0:06:47) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio (0:14:06) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:07:38) – Pre-Sleep Protein (0:16:21) – Coaches Catch Up LINKS: Pre-Sleep Protein Study at https://link.springer.com/article/10.1007/s40279-023-01822-3 FulGaz at https://fulgaz.com/ Infinit Nutrition Nocturne at https://www.infinitnutrition.com.au/shop-infinit/nocturne-night-time-repair.html UltraMan Australia at https://ultramanoz.com.au/ Simon Cochrane at https://www.athleticpeak.co.nz/ Dr Kate Baldwin at https://endurancemovement.com/

We invite Dr Sam Impey of Hexis back to the show to discuss the concept of maximal sustainable energy expenditure and its potential to unlock endurance performance. We explore the International Atomic Energies WLO Walter database, which measures energy expenditure in professional athletes, and dive into the gold standard of measuring energy expenditure: Double labeled water. We look at the limitations of these calculations and the difficulty of capturing exercise energy expenditure accurately. Plus, we explore the suggested 'upper limit' of two and a half times resting metabolic rate for exercise energy expenditure. We discuss fueling strategies in elite cycling and how training the gut can help athletes reach the upper limits of what they can digest, both in the particular day of racing and in the meals that follow. Plus we examine the importance of sustaining energy levels throughout the day. LINKS: Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Hexis Performance Lab at https://www.hexis.live/performance-lab

Dr Kim Hébert-Losier trained as a physiotherapist in Canada in 2006 and worked as a musculoskeletal and sports physiotherapist before undertaking research on clinical testing procedures and calf muscle function in New Zealand. Kim then undertook research in human movement science and sports performance in Sweden, USA and Malaysia before returning to New Zealand where she is now employed as a Senior Lecturer in Health, Sport and Human Performance. Kim is one of the founding members of the sport science team based at the University of Waikato Adams Centre for High Performance. With Kim's extensive background in physiotherapy, research and sports science, she offers valuable perspectives on the relationships between running technique, efficiency, and technology. We discuss the Volodalen score, a system that analyzes running technique by examining key aspects such as vertical oscillation, arm movement, pelvis position, stride length and foot strike patterns. We dive into the world of cadence and 'super shoes' as we discuss their impact on running economy and the pros and cons of using specialised footwear. Gain insight into how smartwatches can help monitor your cadence and how a properly adjusted step rate can benefit your joints without sacrificing efficiency. Lastly Kim also shared her thoughts on the potential of biomechanical analysis to predict running injuries and the crucial role of load management in injury prevention. LINKS: More about Dr Kim Hébert-Losier at https://profiles.waikato.ac.nz/kim.hebert-losier Follow Dr Kim Hébert-Losier on Twitter at https://twitter.com/kimhebertlosier Aerial and Terrestrial Patterns: A Novel Approach to Analyzing Human Running study at https://www.researchgate.net/publication/282219786_Aerial_and_Terrestrial_Patterns_A_Novel_Approach_to_Analyzing_Human_Running Advancements in Running Shoe Technology and Their Effects on Running Economy and Performance - a Current Concepts Overview Study at https://pubmed.ncbi.nlm.nih.gov/35993160/

Bevan and Mikki discuss the concept of Maximal Sustained Energy Expenditure, its impact on the world of professional cycling and how an athlete's fuel intake and metabolic rate change throughout the stages of a Grand Tour. We bring you an excerpt with Dr Sam Impey ahead of tomorrow's interview. Tim joins us for a Coaches Catch Up and we review the weekend's races and share finish line interviews with Hayden Wilde. We discuss the super shoes phenomenon and give you a preview of our interview out tomorrow with Dr. Kim Hebert-Losier, Senior Lecturer in Health, Sport and Human Performance and a leading researcher in running shoe technology. (0:03:36) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio (0:05:50) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:07:17) – One Step Ahead: Maximal Sustained Energy Expenditure with an excerpt from tomorrow's interview with Dr Sam Impey of Hexis. (0:17:56) – Coaches Catch Up: Bevan and Tim review the weekend's racing and we share Hayden Wilde's interviews from the finish line in Yokohama. We also chat about cadence and super shoes with excerpts from tomorrow's interview with Dr Kim Hebert-Losier. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about Dr Kim Hebert-Losier at https://profiles.waikato.ac.nz/kim.hebert-losier Follow Dr Kim Hebert-Losier on Twitter at https://twitter.com/kimhebertlosier Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Follow Hayden Wilde on Instagram at https://www.instagram.com/hayden_wilde/ World Triathlon at https://www.triathlon.org/