Fitter Radio Triathlon Podcast

BEVAN AND TIM BRAZIER (00:14:53) FITTER coaches Bevan and Tim give us a round up of the recent triathlon racing in the short and long distances plus we hear their predictions for IRONMAN Cairns this weekend. HOT PROPERTY INTERVIEW: JAMES SPRAGG (00:53:07) James Spragg of Spragg Performance is a British Cycling qualified coach, a UK Anti Doping registered 'coach clean' coach, a member of the British Association of Sport and Exercise Scientists and has completed a MSc in Applied Sport Science focussing on improving endurance performance in elite cyclists. In addition, he is a member of the UK Coaching Performance Coaching Association - the UK's most prestigious association for performance-focused sports coaches in the UK. WORKOUT OF THE WEEK: (01:37:09) The swim parachute. ONE STEP AHEAD: (01:51:04) The effect of probiotic supplementation on performance, inflammatory markers and gastro‐intestinal symptoms in elite road cyclists. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio IRONMAN race entry competitions at https://www.fitter.co.nz/race-entry-competitions Elite Mindset Institute's Athlete's Secret Weapon program at https://elitemindsetinstitute.com.au/ More about INFINIT Nutrition at http://www.infinitnutrition.com/ 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio James Spragg at https://www.spraggperformance.com/ Links to Bevan's swim segment at https://pubmed.ncbi.nlm.nih.gov/28497283/ and https://pubmed.ncbi.nlm.nih.gov/28277423/ Link to One Step Ahead study at https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00432-6 CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

JASON CHESHIRE OF INFINIT NUTRITION: (00:15:09) We chat to Jason Cheshire of Infinit Nutrition Australia. FITTER RADIO COFFEE CLUB MEMBER: TIM DOYLE (00:32:57) Tim won the competition for free access to the Elite Mindset Institute's online program 'The Athlete's Secret Weapon'. We found out what he thought about it. HOT PROPERTY INTERVIEW: JOCELYN MCCAULEY AND CAMILLA PEDERSEN (00:55:10) We chatted to Jocelyn and Camilla about how they prep for race day. ONE STEP AHEAD: (01:38:06) Fibre and gut microbiome. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio IRONMAN race entry competitions at https://www.fitter.co.nz/race-entry-competitions Elite Mindset Institute's Athlete's Secret Weapon program at https://elitemindsetinstitute.com.au/ More about INFINIT Nutrition at http://www.infinitnutrition.com/ 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio Follow Jocelyn McCauley on Instagram at https://www.instagram.com/jocelynmccauley/ Follow Camilla Pedersen on Instagram at https://www.instagram.com/camilla_pedersen_tri/ Link to One Step Ahead study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8119783/?fbclid=IwAR0nK_XCZDWMjtPMA7KBoMUaAfsg2laXeD5COXw14TjmQ6Tveo7lcnHPbdA CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

MIKE LYONS OF RECOVERY SYSTEMS: (00:14:03) We bring Mike back to the show to talk about what's happening in the world of recovery plus we hear about their latest battery model product the Black Max Quatro. JOEL SMITH OF ULTRO EARBUDS: (00:29:21) Ultro Earbuds is NZ owned and operated by Founder Joel Smith. Joel is an ex international elite gymnast and acoustics consultant and has designed and developed the Ultro earbuds in collaboration with some of the worlds leading audio manufactures and athletes. The earbuds are perfect for those demanding HIIT workouts, general gym sessions and outdoor adventures. WORKOUT OF THE WEEK: (00:45:35) The utility of 30 second maximum effort sprints and how they can be incorporated into your training. HOT PROPERTY INTERVIEW: TIM REED AND TIM BERKEL (00:55:32) We chatted to the 2 Tims about how they prep for race day. ONE STEP AHEAD: (01:23:20) Fast or slow carbs and their effect on performance, blood sugar and substrate utilization. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Continuous Glucose Monitor (CGM) at https://www.mediray.co.nz/diabetes/shop/freestyle-libre-flash-glucose-monitoring-system/freestyle-libre-flash-glucose-monitoring-system/ IRONMAN race entry competitions at https://www.fitter.co.nz/race-entry-competitions More about INFINIT Nutrition at http://www.infinitnutrition.com/ 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Ultro Earbuds at https://www.ultroaudio.com/ Links to Workout of the Week studies at https://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2020-0594/article-10.1123-ijspp.2020-0594.xml#.YGv2tIjvUoM.twitter and https://pubmed.ncbi.nlm.nih.gov/27456910/ Recovery Systems Black Max Quatro at https://www.recoverysystemssport.com/product/black-max-quatro/ 10% off Recovery Systems at https://www.fitter.co.nz/about-radio More about Tim Reed at http://timreed.com.au/ More about Tim Berkel at https://www.timberkel.com/ Link to One Step Ahead study at https://pubmed.ncbi.nlm.nih.gov/33900259/ Ucan at https://ucan.co/ No Cow protein bars at https://nocow.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:14:39) Brenton Ford of Effortless Swimming talks swim drills… do they really work. HOT PROPERTY INTERVIEW: HEATHER JACKSON (00:45:16) We chat to 5 x IRONMAN Champion and 12 x IRONMAN 70.3 Champion Heather Jackson. Heather talks to us about her recent racing, how she coped through the COVID restrictions and her plans going forward. ONE STEP AHEAD: (01:34:41) How to get in your electrolytes without a sports drink. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Brenton Ford and Effortless Swimming at https://effortlessswimming.com/ Effortless Swimming YouTube clip on 'Dropping Anchor' at https://www.youtube.com/watch?v=IIm8r7t0VRY More about Heather Jackson at http://www.heatherjacksonracing.com/ Link to Heather's video trailer at https://www.youtube.com/watch?v=nIoNKC9wlLc The PTO at https://protriathletes.org/ The Collins Cup at https://thecollinscup.com/ Athletic Brewing Company at https://athleticbrewing.com/ My Fitness Pal at https://www.myfitnesspal.com/ Easy Diet Diary at https://xyris.com.au/products/easy-diet-diary/ Cronometer at https://cronometer.com/ Continuous Glucose Monitor (CGM) at https://www.mediray.co.nz/diabetes/shop/freestyle-libre-flash-glucose-monitoring-system/freestyle-libre-flash-glucose-monitoring-system/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:17:57) Dr Claire Badenhorst PhD - lecturer and athlete, recently had a bike crash which left her unable to compete at IMNZ this year. Claire talks to us about the concussion she suffered as a result of the crash and how she managed her recovery back to health. HOT PROPERTY INTERVIEW: LINSEY CORBIN (00:42:37) USA Pro Triathlete Linsey Corbin is an 8 x IRONMAN Champion having achieved top American honors at both IRONMAN and IM70.3 World Champs.We bring Linsey back to the show to talk about her last 12 months plus what she now has planned for the next. ONE STEP AHEAD: (01:39:15) We chat to Jeff Rothschild of the Sports Performance Research Institute New Zealand (SPRINZ) about his research into what to eat before training. LINKS: Monday's Matter at https://mikkiwilliden.com/mondays-matter More about MitoQ at https://www.mitoq.com/ Axis Sports Medicine at https://www.axissportsmedicine.co.nz/ Training Peaks discount at https://www.fitter.co.nz/about-radio Link to Jeff Rothschild study at https://www.mdpi.com/2072-6643/13/4/1291 Link to 3-week nutrition/training participant study at https://jeff-rothschild.netlify.app/project/pre-exercise-nutrition/ Linsey Corbin at https://www.linseycorbin.com/ Hazel and Blue at https://www.hazelblue.co/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:13:15) Bevan reviews Lucy Charles Barclay's recent attempt at Olympic Games qualification at the British 1500m Swim Champs. @ hollycharlesphotography HOT PROPERTY INTERVIEW: MARTEN VAN RIEL (00:33:45) We interview Belgian pro triathlete and Rio 2016 Olympian Marten Van Riel after his recent wins at the SLT Arena Games in London and Rotterdam. ONE STEP AHEAD: (01:14:11) Rehydration recommendations for endurance athletes – a recent position statement. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ Lucy's Olympic Challenge video at https://www.youtube.com/watch?v=fl9kc1V5UTM London Arena Games at https://superleaguetriathlon.com/event/london21/ Follow Marten van Riel on Instagram at https://www.instagram.com/martenvanriel/ Rehydration Recommendations for Endurance Athletes. Link to article at https://www.mdpi.com/2072-6643/13/3/887/htm CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:20:49) We bring Dr Stacy Sims back to the show to talk about her recent research paper 'Biological and Socio-Cultural Factors Have the Potential to Influence the Health and Performance of Elite Female Athletes: A Cross Sectional Survey of 219 Elite Female Athletes in Aotearoa New Zealand' HOT PROPERTY INTERVIEW: JAMES CANNY (00:51:19) Elite cyclist and Founder of the the MitoQ supported The New Zealand Cycling Project - a group of NZ based cyclists with a focus on giving talented kiwi cyclists an opportunity to race internationally. The team is now the longest-standing elite cycling team in New Zealand with huge successes both at home and in some of the biggest races in the world. We chat to James about his inspirational story of hard work, resilience and the reputation the team has gained as the 'go-getter Kiwi battlers'. ONE STEP AHEAD: (01:29:54) The Effects of 8 weeks of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners. Mikki talks us through this latest study. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ Follow the NZ Cycling Project on Facebook at https://www.facebook.com/NZCyclingProject/ More about Stacy Sims at https://www.drstacysims.com/ More about WHISPA at https://womeninsport.org.nz/ Link to Stacy's study at https://www.frontiersin.org/articles/10.3389/fspor.2021.601420/full Time restricted eating study at https://pubmed.ncbi.nlm.nih.gov/32796255/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:19:50) The Zygo Solo. Stream any content from your phone underwater: music, podcasts, audiobooks, and our workouts. Zygo also enables live coaching. HOT PROPERTY INTERVIEW: ELLIE SALTHOUSE (00:30:49) We bring Ellie back to the show to talk about her season, her training and her future. 📷@witsup ONE STEP AHEAD: (01:16:23) Coffee and fat-burning. A strong coffee half an hour before exercising increases fat-burning. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ More about The PTO at https://protriathletes.org/ The Collins Cup at https://thecollinscup.com/ FORM Goggles at https://www.formswim.com/ Zygo at https://shopzygo.com/ More about Ellie Salthouse at http://elliesalthouse.com/ Link to One Step Ahead study at https://www.sciencedaily.com/releases/2021/03/210322175042.htm CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:16:57) Running data from IMNZ - we prove the theories of taking walk breaks plus the fitness crossover from cycling to running. HOT PROPERTY INTERVIEW: BEN HOFFMAN (00:31:30) We chat to USA pro triathlete Ben Hoffman about his 4th place finish at Kona in 2019, where's he's currently at with his racing and training, plus his goals for the future. ONE STEP AHEAD: (01:21:27) The elite cyclist and bone health. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ More about The PTO at https://protriathletes.org/ The Collins Cup at https://thecollinscup.com/ FORM Goggles at https://www.formswim.com/ Athletic Brewing Company at https://athleticbrewing.com/ More About Ben Hoffman at https://benhoffmanracing.com/ Link to One Step Ahead study at https://journals.physiology.org/doi/abs/10.1152/japplphysiol.01034.2020 CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

THE IRONMAN NEW ZEALAND EPISODE 2021 HOT PROPERTY INTERVIEW: JOCELYN MCCAULEY (00:24:22) Jocelyn McCauley, 2019 IMNZ Champion, remembers the race. Plus we hear about her newest arrival Sydney, Jocelyn's role with the PTO and her race plans going forward. IRONMAN NEW ZEALAND: (01:01:29) Post race debrief with Bevan, Tim and Hannah Wells. Plus, we interview the pros at the finish line. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ More about The PTO at https://protriathletes.org/ The Collins Cup at https://thecollinscup.com/ Jocelyn McCauley https://www.instagram.com/jocelynmccauley/ Hannah Wells https://www.instagram.com/dr_hannah_wells/ Rebecca Clarke https://www.instagram.com/becclarke_tri/ Jack Moody https://www.instagram.com/jacktmoody/ Kyle Smith https://www.instagram.com/kylesmithnzl/ Mike Phillips https://www.instagram.com/mikephillipsnz/ Braden Currie https://www.instagram.com/bradencurrie/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

CLIFF HARVEY: HOLISTIC PERFORMANCE NUTRITION (00:29:54) We bring Cliff back to the show to talk all things collagen. HOT PROPERTY INTERVIEW: CRAIG (CROWIE) ALEXANDER (00:48:42) 5-time World Triathlon Champion and 12-time Australian Triathlon Champion, Craig Alexander has competed all over the World as a professional triathlete since 1995. We chat to him about where he's currently at in his life and career and his roles with Sansego, the PTO, the Collins Cup and the Vesper. LINKS: The Wakatipu Legend Swimming event at https://thewakatipulegend.co.nz/ More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey at https://cliffharvey.com/ Puraz Collagen Experts at https://www.puraz.com/ Craig Alexander at http://alexander.sansego.co/ More about The PTO at https://protriathletes.org/ The Collins Cup at https://thecollinscup.com/ Mikki's Mikkipedia Podcast at https://mikkiwilliden.com/podcast More about Kathrine Switzer at https://kathrineswitzer.com/ Spirited Women event at https://spiritedwomen.co.nz/ Challenge Miami at https://www.challenge-miami.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

HOT PROPERTY INTERVIEW: KASPER VAN DER MEULEN (00:18:21) A fascinating chat with renowned Dutch educator, scientist and breathwork biohacker Kasper van der Meulen. A bestselling author, Kasper combines his experience as a science teacher with a self-experimental mindset to optimise mind and body. SARAH GROSS: (01:08:05) Sarah Gross PhD is an IRONMAN Champion and Founder and Chief of Live Feisty Media. Bev talks to Sarah about their upcoming 'Womxn's Performance Summit'. HELENE GUILLAUME - WILD.AI: (01:33:32) Helene Guillaume is CEO and Founder of Wild AI, the Training App that 'turns the menstrual cycle into an unfair advantage'. We bring Helene back to the show to talk about the WILD.ai app. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More About Kasper Van Der Meulen at https://kaspersfocus.com/ Access to Kasper's free breathing sessions at https://mindlift.com/en/kaspersfocus/ Kasper's blog on Breathwork Basics for Athletes at https://www.trainheroic.com/blog/breathwork-for-your-athletes/ Breath: The New Science of a Lost Art by James Nester at https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615 Train Heroic at https://www.trainheroic.com/ Sarah Gross – Live Feisty at https://livefeisty.com/ More about the 'Womxns Performance Summit' at https://livefeisty.com/womxns-performance-summit/ AI at https://wild.ai/ Freestyle Libre CGM Device at https://www.mediray.co.nz/diabetes/shop/freestyle-libre-flash-glucose-monitoring-system/freestyle-libre-flash-glucose-monitoring-system/ CONTACT US: Learn more about us at http://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:22:41) Pro triathletes Jack Moody and Hannah Wells talk postponement of IRONMAN NZ and FORM goggles. HOT PROPERTY INTERVIEW: RYAN KIESANOWSKI (00:40:40) Ryan Kiesanowski raced to a podium 3rd at the recent Coast to Coast event despite suffering fractures to 2 of his toes 3 weeks before the race. We find out how his race unfolded and his preparation with the supplement MitoQ. 📷 IAIN MCGREGOR/STUFF ONE STEP AHEAD: (01:09:48) Continuous glucose monitoring (CGM) LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Coast to Coast at https://www.coasttocoast.co.nz/ Follow Ryan Kiesanowski on Facebook at https://www.facebook.com/ryan.kiesanowski Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/ FORM Goggles at https://www.formswim.com/ Adhesive Patches for glucose monitoring device at https://www.amazon.com/Fixic-Adhesive-Patches-25-Pack/dp/B07GL6WPZ6/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

RECOVERY SYSTEMS SPORTS (00:10:04) Bev reminds us of the benefits of recovery and the Recovery Systems boots. FITTER RADIO COFFEE CLUB COMPETITION WINNER: (00:14:45) Brooke Henderson won the competition for free access to the Athlete's Secret Weapon online program with the Elite Mindset Institute. We catch up with Brooke to find out how it all went! WORKOUT OF THE WEEK: (00:29:24) 'The Transfer Effect' – the crossover of fitness from one discipline to another in triathlon. HOT PROPERTY INTERVIEW: DR PHIL BELLINGER (00:47:37) Phil Bellinger is a lecturer with Griffith University in the Gold Coast, Australia at the School of Allied Health Sciences - Exercise and Sport. We chat to him about one of his areas of expertise - muscle typology. ONE STEP AHEAD: (01:42:27) Exogenous ketones LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about Tom Pidcock and his 5km run at https://www.cyclist.co.uk/in-depth/9211/tom-pidcock-and-the-case-of-his-curious-5km-run The Transfer Effect study at https://www.researchgate.net/publication/11584046_Modelling_the_Transfers_of_Training_Effects_on_Performance_in_Elite_Triathletes More about Dr Phil Bellinger at https://experts.griffith.edu.au/9188-phil-bellinger Nutrition for Women's Health course with Dr Mikki Williden at https://www.holisticperformance.institute/courses/womens-nutrition-for-health More information on the WILD.AI app at https://www.wild.ai/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:21:21) We bring Cliff Harvey of the Holistic Performance Institute back to the show to talk about microcurrent therapy. HOT PROPERTY INTERVIEW: (00:42:22) We talk to mitochondrial specialist Professor Mike Murphy. Dr Murphy is a University of Cambridge scientist and co-originator of the mighty 'MitoQ'. CHALLENGE WANAKA WRAP-UP (01:25:19) Bevan and Tim review the race plus we hear from the top 3 male and female pros. FITTER RADIO COFFEE CLUB COMPETITION WINNER: (02:15:02) Phil Bilbrough won the free race entry competition to the Integrity Homes Challenge Wanaka Half. We catch up with him at the 'Coffee Club Beersies Event' to find out how it all went! LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Cliff Harvey blog on microcurrent therapy at https://cliffharvey.com/does-microcurrent-therapy-aid-recovery-from-injury/ Professor Mike Murphy at https://www.mitoq.com/our-story Integrity Homes Challenge Wanaka at https://www.challenge-wanaka.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

HOT PROPERTY INTERVIEWS: ANDREW STARYKOWICZ AND JOE SKIPPER: (00:17:33) We chat to Starky about his drugs ban last year plus we bring Joe into the conversation to hear his perspective as an elite athlete in his own right. ONE STEP AHEAD: (01:39:57) Fuelling for a camp or multi day event. LINKS: FORM goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about Andrew Starykowicz at http://www.andrewstarykowicz.com/about-me/ More about Joe Skipper at http://joeskipper.co.uk/ Link to One Step Ahead study at https://pubmed.ncbi.nlm.nih.gov/25299240/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:19:38) INSCYD Testing in the real world. The difference between indoor and outdoor power files. HANNAH WELLS AND JACK MOODY: (00:29:02) We hear how Hannah and Jack are coping with the training leading up to IRONMAN New Zealand next month. HOT PROPERTY INTERVIEW: JAKE BIRTWHISTLE (00:47:30) We chat to Australian pro triathlete Jake Birtwhistle about his career to date and his recent nomination for a spot in the Australian Olympic team. ONE STEP AHEAD: (01:31:19) Vitamin D LINKS: FORM goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/ INSCYD Testing at https://www.fitter.co.nz/inscyd Follow Jake Birtwhistle on Instagram at https://www.instagram.com/jakebirtwhistle/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

MOUNT FESTIVAL OF SPORT: JACK MOODY: Jack pulled off the fastest run split of the day racing to a podium third at the Mount Festival of Sport. We chat to him about his race plus we hear more about his experiences with FORM Goggles. COFFEE CLUB MEMBERS SHANE DORMAN AND IAIN WOOD: Shane (00:39:27) and Iain (00:47:19) won the free race entries to the Aquabike and Mount Half at the Mount Festival last weekend. We hear more about their races. Iain Wood Shane Dorman HOT PROPERTY INTERVIEW: MATT HANSON (00:56:27) We bring Matt Hanson back to the show to talk about his spectacular performance at the PTO supported Challenge Daytona race and his career plans for the future. ONE STEP AHEAD: Low v fast carbs… which are better? LINKS: Mount Festival of Sport at https://mountfestival.kiwi/ More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/ INSCYD Testing at https://www.fitter.co.nz/inscyd More about Matt Hanson at https://www.matthansontri.com/ Link to One Step Ahead study at https://www.mysportscience.com/post/slow-carbs-during-exercise CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

HOT PROPERTY INTERVIEW: HANNAH WELLS (00:17:12) We chat to Kiwi Pro Triathlete Dr Hannah Wells a few days out from the race. MOUNT FESTIVAL OF SPORT RACE REVIEW: (00:54:53) Bevan and Tim review the race. PRO ATHLETE INTERVIEWS: (01:15:17) Teresa Adam / Hannah Wells / Kyle Smith / Braden Currie. LINKS: Mount Festival of Sport at https://mountfestival.kiwi/ More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Teresa Adam in Instagram at https://www.instagram.com/teresajadam/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Follow Kyle Smith on Instagram at https://www.instagram.com/kylesmithnzl/ Follow Braden Currie on Instagram at https://www.instagram.com/bradencurrie/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:10:08) MitoQ and Health 2021. FREE RACE ENTRY COMPETITION WINNER TANYA BOTTOMLEY: (00:28:53) Tanya has won the free race entry competition to the beautiful Motatapu Off-Road Marathon. We chat to Tanya about her running achievements to date and her plan to race the Motatapu Off-Road Marathon in preparation for the 200 mile event at the Great Naseby Waterrace this year. HOT PROPERTY INTERVIEW: JOSH AMBERGER (00:43:57) We bring Josh back to the show to talk about his recent move to SPECIALIZED, his last year through COVID and his build to IM703 Geelong next month to defend his title. ONE STEP AHEAD (01:20:51) Milk – the use of lactose as an ergogenic aid. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about the 200 Mile Great Naseby Waterrace at http://www.greatnasebywaterrace.co.nz/ More about the Motatapu Off-Road Marathon at https://motatapu.com/event-summary/off-road-marathon/ Mikki's 'Mikkipedia Podcast' with Zach Bitter at https://podcast.mikkiwilliden.com/episodes AUT study at https://jeff-rothschild.netlify.app/project/pre-exercise-nutrition/ Milking it, can lactose be useful in sports nutrition. Blog at https://www.mysportscience.com/post/lactose_in_sports_nutrition CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

HOT PROPERTY INTERVIEW: BRADEN CURRIE (00:14:07) We bring Braden back to the show to talk about his recent sponsorship announcement, his race at the Rotorua Suffer and his build to IMNZ. WORKOUT OF THE WEEK: HEAT TRANSFER (00:45:56) We chat to Andrew Buckrell and Michael Liberzon of Endurance Innovation about their work in managing heat for athletes. ONE STEP AHEAD (01:47:27) Chocolate, altitude and recovery – 2 recent studies. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Braden on Instagram at https://www.instagram.com/bradencurrie/ Endurance Innovation podcast at https://endurance-innovation-podcast.simplecast.com/ More about Floe Bottle at https://www.floebottle.com/ Links to One Step Ahead studies at https://journals.humankinetics.com/view/journals/ijsnem/30/6/article-p420.xml and https://journals.humankinetics.com/view/journals/ijsnem/30/6/article-p396.xml CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://mikkiwilliden.com/

HOT PROPERTY INTERVIEW: TOM DAVIS (00:15:32) We chat to British Pro Triathlete Tom Davis about his career to date and his race at the Challenge Daytona 2020 Championships. WORKOUT OF THE WEEK: PAULA CHARLTON (01:02:00) Dr Paula Charlton is the Performance Health Manager for Triathlon Australia. We chat about training load, injury and energy availability. ONE STEP AHEAD (01:36:04) Serotonin LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Tom Davis on Instagram at https://www.instagram.com/tom_davis1995/ Follow Dr Paula Charlton on Twitter at https://twitter.com/paulac_charlton CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

RACE REVIEW: ROTORUA SUFFER: (00:17:55) Bevan reviews the race from the weekend and we bring you finish line interviews with the winners Kyle Smith and Hannah Wells. FORM SWIM INTERVIEW WITH LIONEL SANDERS: (00:48:14) We share a recent webinar from FORM Goggles where Scott Dickens, from the Sales & Marketing Team at FORM, interviews 4 x IRONMAN Champion and 27 x Half IRONMAN Champion Lionel Sanders. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Rotorua Suffer event at http://www.half.co.nz/ Follow Kyle Smith on Instagram at https://www.instagram.com/kylesmithnzl/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ FORM Webinar with Lionel Sanders at https://www.bigmarker.com/formswim/FORM-Swim-Interview-with-Lionel-Sanders?bmid=6f554ccb6502 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB FREE RACE ENTRY COMPETITION: THE MOTATAPU OFF-ROAD MARATHON (00:12:24) What a stunning location for an off-road marathon! The race starts at Motatapu Station near Lake Wanaka and finishes at historic Arrowtown. You will go through numerous river crossings, climb some hills, overcome your own personal challenges and no doubt be awe struck with the spectacular views of these southern high country valleys. Go to our website to find out how to join the Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us WORKOUT OF THE WEEK: (00:18:30) How to ride your bike faster. HOT PROPERTY INTERVIEW: GEORGE GOODWIN (00:35:12) We chat to British pro Triathlete George Goodwin after his recent race to a podium 3rd at the PTO 2020 Championship Challenge Daytona. ONE STEP AHEAD: CLIFF HARVEY (01:25:01) We bring Cliff back to the show to talk about his new mini-course 'All About Fasting'. Get a 10% discount off this course with the code FITTER. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about George Goodwin at https://georgegoodwinracing.wordpress.com/ More about the PTO at https://protriathletes.org/ Cliff Harvey and Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Cliff's mini-course on Fasting at https://www.holisticperformance.institute/courses/all-about-fasting Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about the Motatapu off-road Marathon at https://motatapu.com/event-summary/off-road-marathon/ Rotorua Suffer event at http://www.half.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB MEMBER: PHIL BILBROUGH (00:20:38) Phil won the free race entry to the Challenge Wanaka Half. We find out a bit more about him. HOT PROPERTY INTERVIEW: DYLAN MCNEICE (00:40:03) We chat to ex Pro Triathlete and now Secretary of the PTO Dylan McNeice about the recent PTO 2020 Championship at Challenge Daytona. PTO 2020 CHAMPIONSHIP (01:15:58) We share interviews with the pros from the PTO Post Race Press Conference. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Holistic Performance Nutrition at https://www.holisticperformance.institute/ Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ PTO 2020 Championship Post Race Press Conference at https://www.youtube.com/watch?v=xZ1QVwrp77U&feature=youtu.be More about Challenge Wanaka at https://www.challenge-wanaka.com/ Collins Cup event at https://thecollinscup.com/ Rotorua Suffer event at http://www.half.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO CHRISTMAS SUBSCRIPTION GIFT: https://www.fitter.co.nz/christmas FITTER RADIO COFFEE CLUB COMPETITION: This week for all our Coffee Club members we're running a giveaway competition for FREE access to the Elite Mindset Institute's online program 'The Athletes Secret Weapon' HOT PROPERTY INTERVIEW: MAX NEUMANN (00:18:58) We chat to Australian Pro Triathlete and IRONMAN Cairns winner Max Neumann. ONE STEP AHEAD: (00:56:00) What to eat before exercise. Our follow-up interview with Sports Scientist, Jeff Rothschild. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Max Neumann on Instagram at https://www.instagram.com/maxxyneumann/ More about the PTO at https://protriathletes.org/ More about Challenge Wanaka at https://www.challenge-wanaka.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ Jeff Rothschild study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION WINNER: IAIN WOOD (00:14:38) Iain won the free race entry to the run event at the Mount Festival of Sport. We find out a bit more about him. FITTER RADIO COFFEE CLUB COMPETITION: This week for all our coffee club members we're running a giveaway competition for a FREE race entry to the Integrity Homes Challenge Wanaka half. MIKE LYONS: RECOVERY SYSTEMS SPORTS (00:36:04) We catch up with Mike to talk about what's happening in the world of Recovery Systems. HOT PROPERTY INTERVIEW: STEVE MCKENNA (01:00:34) We chat to Australian Pro Triathlete and recent Hervey Bay 100 winner Steve McKenna. ONE STEP AHEAD: (01:43:00) Pre-exercise nutrition habits of endurance athletes with Jeff Rothschild LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio More about Recovery Systems at https://recoverysystems.co.nz/ More about Steve McKenna at https://www.stevemckenna.net/ More about the Mount Festival of Sport at https://mountfestival.kiwi/ More about Challenge Wanaka at https://www.challenge-wanaka.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ HPN presentation at https://www.recoverysystemssport.com/recovery-tips-endurance-athletes/ Grant Wengler of Recovery Systems NZ at https://recoverysystems.co.nz/ More about Epic Camp at https://www.epiccamp.com/ Hervey Bay 100 at https://hb100.com.au/ AI at https://wild.ai/ Jeff Rothschild study and video at https://www.eatsleep.fit/endurance-sports/pre-exercise-nutrition-habits-of-endurance-athletes/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION WINNER: SHANE DORMAN (00:09:49) Shane won the free race entry to the Aquabike at the Mount Festival of Sport. We find out a bit more about him. FITTER RADIO COFFEE CLUB COMPETITION: (00:18:05) This week for all our coffee club members we're running a giveaway competition for a FREE pair of the awesome Recovery Systems Mini Max Boots! WORKOUT OF THE WEEK: (00:23:22) We chat to Dr Stacy Sims about her new online course "Menopause for Athletes" HOT PROPERTY INTERVIEW: SAM WARD (00:58:13) Coach Tim Brazier talks to NZ pro triathlete Sam Ward about how he prepares for and recovers from races. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio More about Recovery Systems at https://recoverysystems.co.nz/ Follow Sam Ward on Instagram at https://www.instagram.com/samwardtri Mount Festival of Sport at https://mountfestival.kiwi/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ Stacy Sims Menopause for Athletes course at https://www.drstacysims.com/menopause CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION WINNER: ZARNIA MORRISON (00:10:26) Zarnia won the free race entry to the half distance at the Mount Festival of Sport. We find out a bit more about her. WORKOUT OF THE WEEK: (00:28:04) We chat to Ed Maunder and Jeff Rothschild, Sports Scientists with AUT Sports Performance Institute NZ, about critical power and a new way of testing. HOT PROPERTY INTERVIEW: HAYDEN WILDE (00:56:06) Coach Tim Brazier talks to Hayden post his attempt to break the NZ 1hr running record plus we find out more about how he prepares for a race. ONE STEP AHEAD: (01:38:17) Mikki tells us how to heal with nutrition. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Follow Hayden Wilde on Instagram at https://www.instagram.com/hayden_wilde Mount Festival of Sport at https://mountfestival.kiwi/ Cliff Harvey at https://www.holisticperformance.institute/ Link to Ed Maunders and Jeff Rothschild Critical Power study at https://aut.au1.qualtrics.com/jfe/form/SV_cUdq1CYi5FI0Zxj CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

DR CLAIRE BADENHORST: (00:21:33) Bevan talks to Claire about her experiences with the FORM goggles. HOT PROPERTY INTERVIEW: KAYTEE BOYD (00:40:50) Kaytee is an ex-NZ elite cyclist and after graduating from Otago University with a double degree in Human Nutrition and Sports Science, went on to become a member of the Nutrition Society of NZ. Along with her numerous other roles within the health field Kaytee is an Ambassador for MitoQ. CLIFF HARVEY: (01:17:00) We bring back Cliff Harvey of the Holistic Performance Institute to talk to us about the 'Low Carb / High Carb' debate and his new mini course "Low-Carb vs High-Carb. Which Should You Choose?" LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Mount Festival of Sport at https://mountfestival.kiwi/ Kaytee Boyd at https://www.theboydclinic.co.nz/ Cliff Harvey at https://www.holisticperformance.institute/ Holistic Performance Nutirition Mini-Course: Low-Carb vs High-Carb. Which Should You Choose? Go to https://www.holisticperformance.institute/courses/high-or-low-carb CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:15:10) Running Technique… what do coaches really know. HOT PROPERTY INTERVIEW: DR GEORGE DALLAM (00:28:07) George Dallam is a professor in the Department of Exercise Science, Health Promotion and Recreation at Colorado State University. He is also the former National Teams Coach for USA Triathlon and has worked for many years with elite U.S. triathletes as a coach, advisor and consultant. We talk to Dr Dallam about his work around Nasal Breathing and the 'Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy'. ONE STEP AHEAD: (01:19:22) Blackcurrants and fat oxidization rates. LINKS: More about MiTouch and Nurokor at https://www.nutritionstore.online/collections/nurokor More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Link to George Dallam article at http://journals.aiac.org.au/index.php/IJKSS/article/view/4400 Mount Festival of Sport at https://mountfestival.kiwi/ Blackcurrant capsules at https://curranz.co.nz/ New Zealand blackcurrant extract enhances fat oxidation during prolonged cycling in endurance-trained females https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5966492/#:~:text=This%20dose%20has%20previously%20been,2017). CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION: (00:10:56) This week for all our coffee club members we're running a giveaway competition for a free pair of the AWESOME FORM swim googles HOT PROPERTY INTERVIEW: KATRINA MATTHEWS (00:22:25) Kat Matthews is a British Pro Triathlete who, with only a few years in the sport, is already achieving impressive results. We find out more about Kat, where she's come from and her plans for the future. WORKOUT OF THE WEEK: (00:58:38) FTP and its relationship to VO2. ONE STEP AHEAD: (01:17:19) Protein powders, what should we be looking for. LINKS: FORM Goggles at https://www.formswim.com/products/form-swim-goggles More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Mount Festival of Sport at https://mountfestival.kiwi/ Axis Sports Medicine at https://www.axissportsmedicine.co.nz/ Katrina Matthews at https://www.katrinamatthewstri.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION: (00:16:01) This week for all our coffee club members we're running a giveaway competition for free access to the Elite Mindset Institute's "Athlete's Secret Weapon" Programme. WORKOUT OF THE WEEK: MENACHEM BRODIE (00:19:36) Coach Brodie of Human Vortex Training is a leading coach on strength training for triathletes and cyclists, working for over 15 years with athletes from around the world. HOT PROPERTY SEGMENT: (01:02:56) We share an interview from the PTO Hub featuring 2 x IRONMAN World Champion and Team Europe Captain for the Collins Cup Normann Stadler speaking with "Babbittville's" Bob Babbitt. ONE STEP AHEAD: (01:30:10) Nutrition for tendon health. LINKS: Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ Balance Sports Nutrition Creatine at https://www.balancesportsnutrition.com/products/balance-100-micronised-creatine More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Challenge Daytona at https://challenge-daytona.com/ Link to the PTO Hub YouTube Channel at https://www.youtube.com/channel/UCITB6kXrkXZBD9e_sHCVE1Q More about Bob Babbit at https://babbittville.com/about/ More about Normann Stadler at https://www.normann-stadler.com/ More about Menachem Brodie at https://www.humanvortextraining.com/ Menachem Brodie and Train Heroic at https://marketplace.trainheroic.com/workout-plan/team/coach-brodies-team More about Leomo at https://www.leomo.io/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION: (00:10:21) This week for all our coffee club members we're running a giveaway competition for a triple pack of MitoQ! SUSAN ANDROVICH: (00:13:10) We chat to Suze Androvich, Fitter Radio Coffee Club member and winner of the 8-week online program 'The Athlete's Secret Weapon' with the Elite Mindset Institute. HOT PROPERTY SEGMENT: (00:34:46) We feature Laura Siddall and Andrew Starykowicz after their recent video chat on the PTO Hub and review their discussion on the PTO, women in the sport and where professional triathlon is heading. WORKOUT OF THE WEEK: (00:58:44) We talk to Joe Dolcetti, CEO and Founder of LILA, and Dr John Cronin Sports Scientist, about EXOGEN® Wearable Resistance. ONE STEP AHEAD: (01:37:51) Nutrition and fuelling when injured. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio More about EXOGEN Wearable Resistance at https://movementrevolution.com/ More about the PTO Hub at https://www.youtube.com/channel/UCITB6kXrkXZBD9e_sHCVE1Q Links to full PTO Hub interviews at: https://www.youtube.com/watch?v=99RLIYf-iOI&t=41s https://www.youtube.com/watch?v=WIwkKoOkKR0&t=97s and https://www.youtube.com/watch?v=BkrCWmty0JM CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:26:54) Recovering from an HIIT workout. HOT PROPERTY INTERVIEW – CALLUM MILLWARD (00:44:19) We bring back Callum to the show to give us a race recap on Cairns plus he talks Cupcake Cartel and his recently announced retirement as a pro. ONE STEP AHEAD: (01:36:00) Adaptive immunity to a ketogenic diet. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio David Goggins book at https://www.amazon.com/Cant-Hurt-Me-Master-Your/dp/1544512287 More about Lila wearable resistance at https://movementrevolution.com/ Tim Noakes and his Central Governor model at https://pubmed.ncbi.nlm.nih.gov/17465612/ The Cupcake Cartel at https://www.cupcakecartel.org/ Callum Millward at https://www.callummillward.com/ Dr Phil Maffetone at https://philmaffetone.com/ Link to One Step Ahead segment at https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13833?af=R CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information

WORKOUT OF THE WEEK: (00:17:04) Polarised Training – a review. HOT PROPERTY INTERVIEW – GREG WELCH (00:46:10) We chat to IRONMAN commentator and previous Kona World Champion Greg Welch. ONE STEP AHEAD: (01:37:49) Sleep and the "Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity" LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Matt Fitzgerald 80/20 running at https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY Matthew Walker Why We Sleep at https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Greg Welch at https://www.facebook.com/GregWelchTri/ Link to One Step Ahead segment athttps://www.mdpi.com/2072-6643/12/9/2579/htm?fbclid=IwAR1YIaDo0r4_ulRCgoIsS5k7r6dSyQjg2cQCvu-R88rHY7lGj8PW4ybtgC0 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:20:39) A new study suggests that strength training is more important than electrolytes for preventing cramps. HOT PROPERTY INTERVIEWS – AMELIA WATKINSON (00:35:50) & TIM BERKEL (00:59:12) We chat to Amelia Watkinson after her win at IRONMAN 70.3 Sunshine Coast and Tim Berkel on his build to IRONMAN Cairns. ONE STEP AHEAD: (01:26:53) Protein. LINKS: More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Cliff Harvey and the Holistic Performance Institute at https://www.holisticperformance.institute/ More about Amelia Watkinson at https://www.ameliarosewatkinson.com/ More about Tim Berkel at https://www.timberkel.com/ Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage at https://pubmed.ncbi.nlm.nih.gov/32796418/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

TIM BRAZIER: (00:10:47) We catch up with FITTER Coach Tim Brazier to review the recent WTS World Champs in Hamburg plus Tim interviews ITU athlete Hayden Wilde. HOT PROPERTY INTERVIEW – TIM REED: (00:48:00) We chat to Australian Pro Triathlete Tim Reed about his build to IRONMAN Cairns plus Tim fills us in on what's happening with his heart! CLIFF HARVEY – HOLISTIC PERFORMANCE NUTRITION: (01:20:22) Cliff has recently joined the Sports Nutrition Association as an Advisory Board Member. He talks to us about this new role plus we pick his brains on Low Energy Availability. ONE STEP AHEAD: (01:44:08) Why you can experience loss of appetite during exercise and what to do about it. LINKS: More about Tim Reed at http://timreed.com.au/ FORM Goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Cliff Harvey and the Holistic Performance Institute at https://www.holisticperformance.institute/ Sports Nutrition Association at https://www.sportsnutritionassociation.com/ More about the World Triathlon Series at https://wts.triathlon.org/ More about Hayden Wilde at https://www.haydenwilde.nz/ Mount Festival of Sport at https://mountfestival.kiwi/ More about Bob Seebahor at https://www.enrgperformance.com/ Perfect Keto at https://perfectketo.com/ Generation Ucan at https://generationucan.com.au/ Courtney Dauwalter on Instagram at /courtneydauwalter CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

HOT PROPERTY INTERVIEW – DR ANDRE LA GERCHE: (00:22:29) Andre is a cardiologist specialising in cardiac imaging, a Future Leadership Fellow of the National Heart Foundation and an NHMRC Career Development Fellow. He completed a PhD at the University of Melbourne and 4 years of postdoctoral research studying the effects of endurance exercise on the heart. ONE STEP AHEAD: (01:12:21) We discuss two recent studies looking at MitoQ and Ubiquinol. PAUL CADMAN – ELEVATE COACHING: (01:29:46) We talk to Endurance Coach and Nutrition advisor Paul Cadman about his recent work with MitoQ. LINKS: More about Andre La Gerche at https://baker.edu.au/research/staff/andre-lagerche FORM Goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Dr Ellen Langer at https://www.ellenlanger.com/about/ Ubiquinol supplementation modulates energy metabolism and bone turnover during high intensity exercise https://pubmed.ncbi.nlm.nih.gov/32797125/ The mitochondria-targeted antioxidant MitoQ, attenuates exercise-induced mitochondrial DNA damage https://www.sciencedirect.com/science/article/pii/S2213231720308788 More about Elevate Coaching at https://www.elevate-coaching.co.nz/ Holistic Performance Institute at https://www.holisticperformance.institute/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:24:00) We talk to FITTER Physiologist Dr Claire Badenhorst about male testosterone and low energy availability. HOT PROPERTY INTERVIEW - CAMILLA PEDERSEN: (01:12:58) We chat to Danish Pro Triathlete Camilla Pedersen about her career to date, her journey back to health after a horrific bike crash and her absolute love of training and triathlon. 📸@photo_pedersen KRYSTLE HOCKLEY: (01:59:43) FITTER Coach Krystle Hockley shares her recent gut training protocol experiment on husband Josh in preparation for his recent off-road marathon. ONE STEP AHEAD: (02:19:12) The Effects of Krill Oil and Race Distance on Serum Choline and Choline Metabolites in Triathletes LINKS: Follow Camilla Pedersen on Facebook at https://www.facebook.com/CamillaTri/ FORM Goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio More about Dr Claire Badenhorst at https://www.fitter.co.nz/our-coaches More about INSCYD Testing at https://www.fitter.co.nz/inscyd Krill Oil study at https://www.frontiersin.org/articles/10.3389/fnut.2020.00133/full Pro4mance gels at https://www.pro4mance.com.au/product/produrance-energy-gels/ Ricardo Costa study on gut training at https://pubmed.ncbi.nlm.nih.gov/28177715/ More about Superba Boost Krill Oil at https://www.superbakrill.com/blog/why-choose-superba-boost-a-krill-oil-concentrate-unlike-the-rest More about Wade Davies at https://daviswade.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

DAN EISENHARDT – FORM GOGGLES: (00:10:39) We bring back Dan Eisenhardt, Founder and CEO of FORM Goggles to talk about their new open water swimming functionality. WORKOUT OF THE WEEK: (00:26:03) FITTER Coach Tim Brazier is back on the show to discuss whether 'To ERG or not to ERG'. DIRK FRIEL – TRAINING PEAKS: (01:02:40) This week we talk to Co-Founder of Training Peaks Dirk Friel. Bevan and Dirk talk about the origins of Training Peaks, its evolution and its future. HELENE GUILLAUME – WILD.AI (01:39:24) We bring Back Helene Guillaume of WILD.AI to update us on the developments within the WILD.AI app. ONE STEP AHEAD: (01:52:42) A study… The Effects of Eight Weeks of 16:8 Time-restricted Eating in Male, Middle and Long Distance Runners. LINKS: FORM Goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Training Peaks Endurance Coaching Summit 2020 at https://summit.trainingpeaks.com/ AI at https://www.wild.ai/ One Step Ahead study at https://pubmed.ncbi.nlm.nih.gov/32796255/ More about INSCYD Testing at https://www.fitter.co.nz/inscyd CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION: (00:08:08) This week our coffee club members get a chance to win a pair of the AWESOME Recovery Systems Mini Max boots plus we chat to Mike Lyons about what's happening in the world of recovery. JOCELYN MCCAULEY: (00:26:49) We talk to USA Pro Triathlete Jocelyn McCauley about her record breaking 'Everesting' racing on Zwift. HOT PROPERTY INTERVIEW: MICHAEL D'HULST (01:00:27) We chat to Superleague Co-Founder and CEO Michael D'hulst. Michael tells us about the birth of Superleague, it's growth plus the first for the sport, the Arena Games! The Arena Games is an amalgamation of 'in real life and virtual racing' and will provide an immersive viewing experience that allows fans to get up close and personal with the best triathletes in the world and enjoy live power, speed and heart rate data from Zwift. ONE STEP AHEAD: (01:29:33) Beetroot and blackcurrant supplementation – do they really work? The latest studies. LINKS: More about Recovery Systems Sports at https://www.recoverysystemssport.co.nz/ More about Superleague Triathlon at https://superleaguetriathlon.com/about/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Athletes Secret Weapon discount at https://www.fitter.co.nz/about-radio Link to the Holistic Performance Nutrition discount at https://www.fitter.co.nz/about-radio The Nutrition Store On-Line at https://www.nutritionstore.online/ Lions Mane at https://www.nutritionstore.online/search?q=lions+mane Ucan Bars at https://www.nutritionstore.online/search?q=ucan+bars More about the PTO at https://protriathletes.org/ Microwave Pork Crackle at https://shop.countdown.co.nz/shop/productdetails?stockcode=78822 Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio More about Jocelyn McCauley at http://www.jocelynmccauley.com/ More about Everesting at https://everesting.cc/ One Step Ahead studies at: https://journals.humankinetics.com/view/journals/ijsnem/30/4/article-p287.xml and https://journals.humankinetics.com/view/journals/ijsnem/30/4/article-p295.xml CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION: (00:16:09) This week our coffee club members get a chance to win a MitoQ 5mg triple pack worth $240 NZD! Go to our page for more details at https://www.fitter.co.nz/join-us WORKOUT OF THE WEEK: (00:18:49) INSCYD and performance projections. HOT PROPERTY INTERVIEW: JOE SKIPPER (00:33:49) We bring back Joe Skipper to the show to tell us more about how he broke the recent 12hr cycling British record plus how he's tracking for a 'possible' Embrunman. We also hear how the PTO saved Joe's swimming career during COVID. ONE STEP AHEAD: (01:28:44) Bicarbonate and ketones, a new study. LINKS: More about INSCYD at https://www.fitter.co.nz/inscyd More about Joe Skipper at http://joeskipper.co.uk/ Link to Joe's YouTube video at https://youtu.be/nIDFnaQeWxU Embrunman at https://www.embrunman.com/en/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Link to the Athletes Secret Weapon discount at https://www.fitter.co.nz/about-radio Link to the Holistic Performance Nutrition discount at https://www.fitter.co.nz/about-radio Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Human Performance Outliers podcast with Dave Scott at https://humanperformanceoutliers.libsyn.com/episode-209-dave-scott-6x-ironman-world-champion Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise at https://pubmed.ncbi.nlm.nih.gov/32735112/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:15:51) Mitochondria. HOT PROPERTY INTERVIEW: FENELLA LANGRIDGE (00:23:09) This week we chat to British Pro Triathlete Fenella Langridge. Fenella is relatively new to the long-distance game but has already won two 70.3's plus raced to second in 2 more - including the IRONMAN 70.3 European Champs. ONE STEP AHEAD: (01:08:14) Carbohydrate Hydrogel Products and Gastrointestinal Distress. CLIFF HARVEY: (01:21:44) We bring back Cliff of Holistic Performance Nutrition to talk the magic of mushrooms. LINKS: Challenge Wanaka at https://www.challenge-wanaka.com/ More about Fenella Langridge http://www.trifenella.co.uk/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ Nutrition Store Online at https://www.nutritionstore.online/ Link to Gel Study at https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2020-0102/article-10.1123-ijsnem.2020-0102.xml Maurten Gels at https://www.maurten.com/products/gel-100-box-us CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

KRYSTLE HOCKLEY: (00:17:54) FITTER Coach Krystle is back on the show to talk about her work in the nutrition space and with the Holistic Performance Nutrition course. WORKOUT OF THE WEEK/ONE STEP AHEAD: (00:43:46) We combine our two segments this week and Bevan and Mikki talk heart health. HOT PROPERTY INTERVIEW: EMMA PALLANT (01:10:25) British Pro Triathlete Emma Pallant talks to us from Johannesburg. We chat about her last season and how she feels about 'going long' again, surviving during COVID-19 plus how the PTO saved her marriage! LINKS: More about Emma Pallant and the BMC team at https://bmcvifittriathlon.com/athletes/emma-pallant/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ Mikki's Keto Plan at https://mikkiwilliden.com/keto-longevity-plan Heart study link to article at https://headtopics.com/ca/the-supposed-risks-of-too-much-exercise-on-the-heart-need-to-be-evaluated-13812781 James O'Keefe TED Talk at https://www.youtube.com/watch?v=Y6U728AZnV0&t=115s Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ SweetCheeks at https://www.sweetcheeksnz.co.nz/ FORM Goggles at https://www.formswim.com/ Fenella Langridge at http://www.trifenella.co.uk/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

THE FITTER RADIO COFFEE CLUB: Go to our website at https://www.fitter.co.nz/join-us to find out more. ELITE MINDSET INSTITUTE: (00:23:55) We chat about the significance of the Brain/Gut axis plus we interview Michael Rand (00:28:01) who has recently completed the 8-week online course 'The Athlete's Secret Weapon' with the Elite Mindset Institute. WORKOUT OF THE WEEK: (00:45:33) We talk to Kelly Sheerin PhD, of the Running Mechanics Clinic at AUT, about foot strike and injury. ONE STEP AHEAD: (01:41:42) Coffee and weight loss. LINKS: Ella Bruce Carnivore Bodybuilding podcast at https://www.carnivorecast.com/podcast/ella Link to Mikki's Keto Longevity Nutrition Plan https://mikkiwilliden.com/keto-longevity-plan#getstarted Link to Kelly Sheerin study at https://www.sciencedirect.com/science/article/abs/pii/S1466853X19306431?via%3Dihub Contact Kelly Sheerin at https://www.aut.ac.nz/profiles?id=ksheerin AUT Running Mechanics Clinic at https://www.autmillennium.org.nz/portfolio-item/running-cycling/ More about MitoQ at https://www.mitoq.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about the PTO at https://protriathletes.org/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ Blog for the Tesla data scientist we mention in podcast http://karpathy.github.io/2020/06/11/biohacking-lite/ Link to Mikki's segment on coffee and weight loss at https://www.t-nation.com/diet-fat-loss/tip-eat-used-coffee-grounds-and-lose-fat CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:11:03) We bring back Josh Sutchar of TrainHeroic to talk about strength training during COVID. HOT PROPERTY INTERVIEW: SUSIE CHEETHAM (0:25:11) We talk to British Pro Triathlete Susie Cheetham about racing in Kona, training through COVID, sponsorship, the PTO plus Susie springs a special surprise on us! ONE STEP AHEAD: (01:19:25) Stress and supplements LISTENER QUESTION: (01:39:02) Should we be training during multi day fasting. LINKS: More about MitoQ at https://www.mitoq.com/ More about Susie Cheetham at https://www.susiecheetham.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about the PTO at https://protriathletes.org/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about Train Heroic at https://www.trainheroic.com/ My Flight Pack at https://myflightpack.com/ Peter Attia podcast at https://peterattiamd.com/podcast/ iHerb for supplements at https://nz.iherb.com/ Tulsi Tea at https://nz.iherb.com/search?kw=tulsi%20tea CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

We are delighted to welcome MITOQ as title sponsor of the show. WORKOUT OF THE WEEK: (00:17:39) Heart health and MitoQ. DR ALISON HEATHER: (00:41:22) We chat to Alison Heather of the University of Otago where she works in Molecular Cardiology in the Department of Physiology. HOT PROPERTY INTERVIEW: NIKKI BARTLETT (01:13:10) We talk to British Pro Triathlete Nikki Bartlett about her first IRONMAN win in Lanzarote, training through COVID, sponsorship, the PTO and running in her spiderman outfit! LINKS: More about MitoQ at https://www.mitoq.com/ More about Nikki Bartlett at https://www.nikkibartlett.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about the PTO at https://protriathletes.org/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ Ben Lynch at https://www.drbenlynch.com/ The Tim Ferriss show at https://tim.blog/podcast/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION: (00:09:37) Join the Fitter Radio Coffee Club and be in with a chance to win a free pair of the AWESOME FORM Swim Goggles. More details here https://www.fitter.co.nz/join-us WORKOUT OF THE WEEK: (00:11:49) FITTER launches INSCYD testing services - the world's most advanced physiological performance analysis software. Bevan tells us a bit more about it. HOT PROPERTY INTERVIEW: DAVID MCNAMEE (00:22:17) We chat to Scottish pro Triathlete David McNamee about training through COVID-19, Kona and his season last year, sponsorship, the PTO and that 10K run on his balcony! ONE STEP AHEAD: (01:27:55) We bring back Cliff Harvey to talk about pre workout supplementation. In particular nutritional ergonomic aids like multi-ingredient supplements which may improve performance in high intensity interval training. LINKS: More about FORM goggles at https://www.formswim.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about David McNamee at http://www.davidmcnamee.co.uk/ More about the PTO at https://protriathletes.org/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ More about Cliff Harvey at https://www.holisticperformancenutrition.com/ Link to study in Cliff Harvey segment at https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00357-6 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://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: (00:19:42) Overtraining and the potential underlying mechanisms that may contribute to exercise-induced 'Overtraining Syndrome' in skeletal muscle. HOT PROPERTY INTERVIEW: KIMBERLEY MORRISON (00:36.00) We chat to British triathlete Kim Morrison about her next project… how many miles can she cover in 4 hours on a TT bike! We also talk training through COVID-19, her experiences in Kona last year, changing coaches, the PTO and her love of poker! ONE STEP AHEAD: (01:21:18) The application of low carb diets to your training. LINKS: Link to study led by Johanna Lanner of the Karolinska Institute in Sweden at https://www.sciencedirect.com/science/article/pii/S2213231720300835 More about Kimberley Morrison at https://kimberleymorrison.co.uk/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ ai at https://www.wild.ai/ More about Rhonda Patrick at https://www.foundmyfitness.com/ More about Dr Gabrielle Lyon at https://drgabriellelyon.com/ MusclePharm Natural BCAAs at https://nz.iherb.com/pr/MusclePharm-Natural-BCAA-Lemonade-0-56-lbs-255-g/96808 Mindfulness for Wellbeing and Peak Performance: FREE course at https://www.futurelearn.com/courses/mindfulness-wellbeing-performance Volek study Metabolic characteristics of keto-adapted ultra-endurance runners at https://www.sciencedirect.com/science/article/pii/S0026049515003340 Effects of a Ketogenic Diet on Muscle Fatigue in Healthy, Young, Normal-Weight Women at https://www.mdpi.com/2072-6643/12/4/955/htm CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition