Fitter Radio Triathlon Podcast

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

WORKOUT OF THE WEEK: (00:19:10) We chat to Hannah Wells about her experiences with the Elite Mindset Institute's hypnotherapy program 'The Athletes Secret Weapon'. EMI are offering our podcast listeners a 30% discount off the program with the discount code FITTERASW30 – go here for more details. HOT PROPERTY INTERVIEW: PHIL WHITE (00:38:46) Co-founder and pioneer of Cervelo, Phil White has now moved into a new role as Acting President of 4iiii Innovations. Based in Cochrane Alb., 4iiii develops and manufactures power meters, heart rate monitors, and trainers. White had been acting as one of the company's board members until the announcement of his move last month. ONE STEP AHEAD: (01:13:40) Menopause and recovery strategies. LINKS: More about 4iiii at https://4iiii.com/ More about STAC at https://www.staczero.com/vwt/ More about FORM goggles at https://www.formswim.com/ 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/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ More about WILD.ai at https://www.wild.ai/ Myovolt at https://myovolt.com/ Menopause and recovery strategies links at https://mikkiwillidenphd.wordpress.com/2020/06/15/recovery-from-training-for-a-menopausal-woman/ 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: (00:16:16) We chat to Craig Johns CEO and Founder of World Sport Coach - creators of the Endurance Coaching Business Summit 'COACH 2020 VISION' - the world's first virtual business development summit specifically tailored to endurance coaches. Craig is offering all our podcast listeners a 10% discount off the price of the summit with the code FITTER10 – more information at https://worldsportcoach.com/summit/ HOT PROPERTY INTERVIEW: ANDREW MESSICK (00:32:17) "COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term". We talk to IRONMAN Group CEO Andrew Messick about how IRONMAN are responding to these challenges. ONE STEP AHEAD: (01:14:27) Listener questions – estimating anaerobic threshold in relation to maximum heart rate. LINKS: More about NRG2Perform at https://nrg2perform.com/ More about World Sport Coach at https://worldsportcoach.com/ More about FORM goggles at https://www.formswim.com/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ ai 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

FITTER RADIO COFFEE CLUB COMPETITION: (00:10:27) This week our Coffee Club members get the chance to win free access to the Elite Mindset Institute online course – The Athletes Secret Weapon FITTER COACH KRYSTLE HOCKLEY (00:13:07) Krystle's back on the show and we talk Holistic Performance Nutrition, the effects of a pre-exercise high fat meal on performance and qualifying for IM 70.3 World Champs via the VR racing series. WORKOUT OF THE WEEK: (00:34:08) Finding joy in the process of consistent training. HOT PROPERTY INTERVIEW: SIMONE MITCHELL (00:43:57) We chat to British triathlete Simone Mitchell about her incredible journey from non-triathlete in 2012 to age group winner and then turning professional, winning her first pro race and qualifying for Kona. ONE STEP AHEAD: (01:38:45) Body weight and sports performance. LINKS: More about Simone Mitchell at https://www.simonemitchell.co.uk/ More about FORM goggles at https://www.formswim.com/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute at http://elitemindsetinstitute.com.au/ More about Wild.ai at https://www.wild.ai/ More about INSCYD testing at https://www.inscyd.com/ Swim Smooth at https://www.swimsmooth.com/ More about HPN at https://www.holisticperformancenutrition.com/ Link to Krystle's segment study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407985/ Link to Mikki's segment study at https://pubmed.ncbi.nlm.nih.gov/32106083/ 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: (00:20:45) This week our Coffee Club members get the chance to win a pair of the awesome Recovery Systems Sports Mini Max Boots. WORKOUT OF THE WEEK: (00:25:44) Low intensity training and the value of rest. HOT PROPERTY INTERVIEW: DR SHONA HALSON (00:37:56) Dr Shona Halson is an Associate Professor in the School of Behavioural and Health Sciences. Prior to this she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr Halson was selected as the Director of the Australian Olympic Committee Recovery Centre for three Olympic Games. ONE STEP AHEAD: (01:28:22) Taste and the ergogenic effect. RECOVERY SYSTEMS SPORTS: (01:46:14) We chat to Mike Lyons of Recovery Systems about what's happening in the world of wearable recovery. LINKS: More about Recovery Systems at https://www.recoverysystemssport.co.nz/ More about FORM goggles at https://www.formswim.com/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Follow Shona on Twitter at https://twitter.com/ShonaHalson Can Taste be Ergogenic? Study at https://link.springer.com/article/10.1007/s00394-020-02274-5 Mouth Rinsing and Ingesting a Bitter Solution Improves Sprint Cycling Performance at https://pubmed.ncbi.nlm.nih.gov/24504430/ 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

RAPID ASCENT VIRTUAL TRAIL RUNNING SERIES: (00:07:40) The 2020 Trail Running Series presented by MINI Countryman will be going ahead this year – with 2 virtual races in June and July, and then 2-3 physical races later in the year. See here for more information https://trailrunningseries.rapidascent.com.au/ HOT PROPERTY INTERVIEWS: MIKE PHILLIPS (00:18:52) and HANNAH WELLS (00:46:35) We bring back Mike and Hannah to talk virtual racing and training/racing in 2020/21. WORKOUT OF THE WEEK: (01:12:13) Tim and Bev discuss how to sequence strength training in and around endurance training. ONE STEP AHEAD: (01:47:42) Interpreting ketone levels. LINKS: More about the Rapid Ascent Virtual Trail Running Series at https://trailrunningseries.rapidascent.com.au/ More about Mike Phillips at https://mikephillips.co.nz/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Mikki's bread recipe at https://mikkiwilliden.com/recipes More about FORM goggles at https://www.formswim.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio More about Myovolt at https://myovolt.com/ More about WILD AI 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

CLIFF HARVEY: (00:19:02) We bring back Cliff Harvey of Holistic Performance Nutrition to talk low carb diets and hormone balance. HOT PROPERTY INTERVIEW: SAM LONG (00:41:09) We chat to Sam Long, USA pro triathlete who, at only 24 years of age, is already making his mark on the IRONMAN long distance scene. ONE STEP AHEAD: (01:30:33) Ketogenic low CHO, high fat diets: the future of elite endurance sport? Mikki and Bev discuss this most recent article by Louise M Burke in the Journal of Physiology. LINKS: More about Sam Long at http://www.samgolong.com/ Cliff Harvey and The Carb Appropriate Podcast at https://cliffharvey.libsyn.com/drs-caryn-zinn-mikki-williden-and-dan-plews-the-carb-appropriate-podcast-ep22 Ketogenic low CHO, high fat diet: the future of elite endurance sport? https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278928 Mikki's treat recipes at https://mikkiwilliden.com/recipes More about FORM goggles at https://www.formswim.com/ Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio 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: (00:11:01) We bring back Dan Eisenhardt, Founder of FORM Goggles. FITTER COACH KRYSTLE HOCKLEY: (00:25:17) Krystle's back on the show and we talk PTO, IRONMAN racing and Holistic Performance Nutrition. HOT PROPERTY INTERVIEW: KIRSTEN KASPER (00:55:00) We talk to Canadian born ITU athlete Kirsten Kasper. Kirsten is a member of USA Triathlon's National Team and races on the World Triathlon Series tour. ONE STEP AHEAD: (01:36:48) We revisit runners diarrhoea. LINKS: More about FORM goggles at https://www.formswim.com/ Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ DeBoer Wetsuits at https://deboerwetsuits.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

TRAIN HEROIC: (00:11:59) We talk to Josh Sutchar, Co-Founder of TrainHeroic - a strength and conditioning software platform for coaches and athletes. HOT PROPERTY INTERVIEW: PETER MALLIARAS (00:33:56) Dr Peter Malliaras PhD is an Associate Professor at MONASH University where he leads various tendinopathy research projects and supervises PhD and MSc students. As a Specialist Tendinopathy Physiotherapist, he regularly presents at conferences and seminars, teaching other clinicians about tendinopathy management. His passion and expertise is managing patients with long term tendon pain, sometimes referred to as tendinopathy or tendinitis. MYOVOLT: (01:12:54) We talk to Steve Leftly, Founder of Myovault - a patented wearable recovery technology that targets Vibration Massage Therapy directly onto the body. ONE STEP AHEAD: (01:35:45) Gut health LINKS: More about Peter Malliaras at http://www.completesportscare.com.au/team/dr-peter-malliaras/ Read Peter Malliaras's blog at https://www.tendinopathyrehab.com/blog More about Myovolt at https://myovolt.com/ More about TrainHeroic at https://www.trainheroic.com/ The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute 30% discount at https://www.fitter.co.nz/about-radio 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: (00:10:36) The Vegus Nerve. ONE STEP AHEAD: (00:22:31) Vitamin D HOT PROPERTY INTERVIEW: JAVIER GOMEZ (00:30:20) We talk to Xterra, ITU, IRONMAN 70.3 and ITU Long Distance World Champion Javier Gomez from lockdown in Spain. SAM RENOUF – THE P.T.O. (01:05:45) We bring back Sam Renouf, CEO of the Professional Triathletes Organisation, to talk Pro athlete payouts, the Collins Cup and the PTO Hub. LINKS: The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ More about Javier Gomez at http://www.javiergomeznoya.com/index.html More about the PTO at https://protriathletes.org/ 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: (00:13:17) Bevan and Tim talk 'Warm Ups' and 'Cool Downs' – are they really necessary? HOT PROPERTY INTERVIEWS: PATRICK LANGE (00:53:04) & JOCELYN MCCAULEY (01:24:27) IRONMAN VR1 Racing Champions ONE STEP AHEAD: (01:49:33) Boredom eating LINKS: IRONMAN Virtual Racing Series at https://www.ironmanvirtualclub.com/ FORM goggles at https://www.formswim.com/ More about Patrick Lange at https://www.patrick-lange.org/en/ More about Jocelyn McCauley at http://www.jocelynmccauley.com/ Warm Up Spanish study at https://www.ncbi.nlm.nih.gov/pubmed/32182586 The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ TrainHeroic at https://www.trainheroic.com/ LMNT at https://drinklmnt.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

WORKOUT OF THE WEEK: (00:14:21) We bring back FITTER coach Krystle Hockley to talk through her progress with the Holistic Performance Nutrition course. Plus Krystle and Bevan talk windtrainers. There is currently 50% off the HPN popular online short courses; Keto Mastery, Carb-Appropriate Nutrition, Functional Mycology and Research For Practitioners until the end of April 2020. For more information visit www.holisticperformance.institute Cliff is also offering our listeners 10% off the longer Holistic Performance Nutrition courses. Enter the promo code FITTER when registering and follow the link for more information https://www.holisticperformance.institute/ HOT PROPERTY INTERVIEW: TERESA ADAM (00:45:02) Kiwi pro triathlete Teresa Adam is back on the show. We talk to Teresa about how she's feeling in this current space and how her last year went. ONE STEP AHEAD: (01:33:20) Nutrition and athlete immune health. New perspectives on an old paradigm. LINKS: More about Teresa adam at https://www.teresaadam.co.nz/ FREE 3 months with Endurance Sports TV. Access here https://bit.ly/3monthsFREE FREE 28 Day Challenge with Pilates for Sports. Access here https://www.pilatesforsports.com/a/18395/7SN8NnxA The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ IRONMAN Virtual Racing Series at https://www.ironmanvirtualclub.com/ DC Rainmaker Cycling Trainer App Guide In-Depth: 2020 Edition at https://www.dcrainmaker.com/2020/03/cycling-indoor-trainer-app-guide.html Link to One Step Ahead research paper at https://www.researchgate.net/publication/337062776_Nutrition_and_Athlete_Immune_Health_New_Perspectives_on_an_Old_Paradigm 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: CLIFF HARVEY (00:13:07) We talk to Cliff Harvey PhD, DipFit, DipNat and Founder/CEO of the Holistic Performance Institute. Cliff tells us more about Holistic Performance Nutrition plus some tips on staying healthy! Cliff is offering 10% off the full range of Holistic Performance Nutrition courses for all our listeners. Enter the promo code FITTER when registering and follow the link for more information https://www.holisticperformance.institute/ HOT PROPERTY INTERVIEW: STUART WALTER (00:46:40) We talk to Stuart Walter of the Elite Mindset Institute about his work in the athlete mindset space. Plus, Elite Mindset are offering all our listeners these awesome discounts to their programs: The Athlete's Secret Weapon 30% off with the code FITTERASW30 via this link: https://ck121.isrefer.com/go/FITTERASW/FC/ The Edge, Bronze, Silver or Gold Programs 20% off with the code FITTEREDGE20 via one of these links: Competitive Edge: https://ck121.isrefer.com/go/FITTEREDGE/FC/ Bronze Program: https://ck121.isrefer.com/go/FITTERBRONZE/FC/ Silver Program: https://ck121.isrefer.com/go/FITTERSILV/FC/ Gold Program: https://ck121.isrefer.com/go/FITTERGOLD/FC/ LINKS: FREE 3 months with Endurance Sports TV. Access here https://bit.ly/3monthsFREE FREE 28 Day Challenge with Pilates for Sports. Access here https://www.pilatesforsports.com/a/18395/7SN8NnxA The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Holistic Performance Institute at https://www.holisticperformance.institute/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ 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 RACE ENTRY WINNER: ANNABELLE BRAMWELL (00:13:58) Annabelle won the free race entry to the Motatapu Off-Road Triathlon. We catch up with her post event to find out how it all went. WORKOUT OF THE WEEK: (00:27:11) Bevan and Tim talk PTO, the Olympics, the IRONMAN virtual racing series and the loss of pool swimming. HOT PROPERTY INTERVIEW: MATT RUSSELL (01:02:42) We talk to American Pro Triathlete Matt Russell about his lead up to IRONMAN South Africa and his plans for the rest of the season (note: recorded before race cancellations). ONE STEP AHEAD: (01:39:21) Acute responses to sleep deprivation. LINKS: Motatapu Off-Road Triathlon at https://motatapu.com/macpac-motatapu/ Matt Russell at http://www.mattrusselltri.com/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ PTO at https://protriathletes.org/ 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 RACE ENTRY WINNER: JAC CROFTON (00:12:25) Jacs won the free race entry to IRONMAN Cairns. We catch up with Jacs to find out a bit more about her. WORKOUT OF THE WEEK 1: HELENE GUILLAUME OF WILD AI (00:31:50) Helene is CEO and Founder of Wild AI, the Training App that 'turns the menstrual cycle into an unfair advantage'. WORKOUT OF THE WEEK 2: KRYSTLE HOCKLEY (00:59:48) We talk to FITTER coach Krystle about disc brakes, tyres and chains. ONE STEP AHEAD: (01:26:33) Inflammation. LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ WILD AI at https://wild.ai/ WILD AI IFundWomen at https://ifundwomen.com/projects/wildai?fbclid=IwAR2YNTridFvxahVJ2bXiesQhaH_5fqsq9RQMqDuGnymABvApTMle4UTR-eU IRONMAN Cairns at https://www.ironman.com/im-cairns Krystle Hockley FITTER Coach at https://www.fitter.co.nz/our-coaches Rouvy at https://rouvy.com/en/ Pilates for Sports at https://www.pilatesforsports.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

WORKOUT OF THE WEEK: LEVER RUNNING (00:11:32) We talk to Brad Miles and Trip Hurt of Lever Running. IRONMAN New Zealand 2020: (00:29:17) Bevan and Tim review the race plus we hear from the podium in the men's and women's field. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: JIMMY GHISLAIN (01:36:51) We catch up with Jimmy after the race to find out how it all went. ONE STEP AHEAD: PREBIOTICS AND SLEEP (01:49:32) A recent study LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ More about STAC at https://sportslab.net.nz/bike-fit/ The Professional Triathletes Organisation (PTO) at https://protriathletes.org/ Lever Running System at https://www.leverrunning.com/ Link to Mikki's segment at https://www.sciencedaily.com/releases/2020/03/200303155658.htm?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+sciencedaily%2Fmind_brain%2Fnutrition+%28Nutrition+Research+News+--+ScienceDaily%29 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: JOCELYN MCCAULEY (00:21:07) Jocelyn's in Taupo for the IMNZ race where she'll be defending her title from last year. We talk Run Lab run mechanics, FORM goggles, Profile Design and STAC. RECOVERY SYSTEMS SPORTS (00:49:33) We bring back Mike Lyons, CEO and Founder of Recovery Systems Sports to talk about what's happening in the world of compression. Plus, we have another pair of Mini Max Compression Boots to give away for our Coffee Club members. WORKOUT OF THE WEEK: RACHEL MCBRIDE (01:05:17) We talk to Canadian Professional Triathlete Rachel McBride about SIPE – Swimming Induced Pulmonary Edema. ONE STEP AHEAD: RUNNERS DIARRHOEA (01:27:35) The causes and how to mitigate it happening. LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Run Lab - Austin, Texas at https://runlabaustin.com/ Profile Design at https://profile-design.com/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ More about STAC at https://sportslab.net.nz/bike-fit/ FORM Goggles at https://www.formswim.com/ Recovery Systems Sports at https://www.recoverysystemssport.com/ Rachel McBride at https://www.rachelmcbride.com/ Jocelyn McCauley at http://www.jocelynmccauley.com/ UCAN at https://www.generationucan.com/superstarch/ Challenge Wanaka Multi at https://www.challenge-wanaka.com/events/multi/ 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 RACE ENTRY WINNER: ANNABELLE BRAMWELL (00:15:35) Annabelle won the free race entry to the Macpac Motatapu Off Road Triathlon. We catch up with her to find out how her training's going. IRONMAN 70.3 GEELONG PRE-RACE INTERVIEWS: (00:31:09) Sam Appleton / Grace Thek / Tim Reed / Rebecca Clarke IRONMAN 70.3 GEELONG RACE REVIEW WITH HANNAH WELLS: (01:08:26) IM703 Geelong Champion Hannah Wells reviews her race with Bevan. Plus, we talk to Coffee Clubber Marc Wrobel, winner of the free race entry to the event. ONE STEP AHEAD: (01:45:00) The effects of protein intake prior to carbohydrate-restricted endurance exercise. LINKS: IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong More about the Macpac Motatapu Off Road Triathlon at https://motatapu.com/event-summary/offroad-triathlon/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Link to Mikki's segment at https://jissn.biomedcentral.com/articles/10.1186/s12970-020-0338-z 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 RACE ENTRY WINNER: JIMMY GHISLAIN (00:13:28) Jimmy won the free race entry to IRONMAN New Zealand. We catch up with him to find out how his training's going. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BROOKE HENDERSON (00:27:16) Brooke won the free race entry to the Tarawera Ultra. We catch up with her to find out how the race went. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: CLAIRE BADENHORST (00:35:33) Claire won the free race entry to the Challenge Wanaka Half. We catch up with her to find out how the race went. CHALLENGE WANAKA PRE-RACE INTERVIEWS: (00:45:53) Rachel McBride / Joe Skipper / Hannah Wells / Matt Burton / Radka Kahlefeldt CHALLENGE WANAKA RACE REVIEW: (01:41:05) Bevan and Tim review the race. CHALLENGE WANAKA POST RACE INTERVIEWS – MEN: (01:49:10) Jack Moody / Mike Phillips / Matt Burton / Braden Currie CHALLENGE WANAKA POST RACE INTERVIEWS - FEMALES: (02:25:15) Meredith Kessler / Hannah Wells / Radka Kahlefeldt LINKS: More about Challenge Wanaka at https://www.challenge-wanaka.com/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Endurance Sports TV at https://www.endurancesports.tv/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.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

FEATURING… JACK MOODY: (00:15:30) Jack will be racing at Challenge Wanaka this weekend. Bev chats with him about his career to date and how he's feeling about the race. WORKOUT OF THE WEEK: (00:33:21) Peripheral heart action - a circuit style strength and conditioning workout for endurance athletes. HOT PROPERTY INTERVIEW: BRADEN CURRIE (00:44:31) We bring back Braden to talk about Kona 2019, his season this year and the Collins Cup. ONE STEP AHEAD: (01:12:25) CoQ10 LINKS: Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Challenge Wanaka at https://www.challenge-wanaka.com/ Queenstown Marathon at https://queenstown-marathon.co.nz/ Wikipedia Peripheral Heart Action article at https://en.wikipedia.org/wiki/PHA_training More about Braden Currie at https://www.bradencurrie.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 RACE ENTRY WINNER: MARC WROBEL (00:12:05) Marc won the free race entry to IRONMAN 70.3 Geelong. We catch up with Marc to find out how his training's going. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: CLAIRE BADENHORST (00:21:03) Claire won the free race entry to Challenge Wanaka. We catch up with Claire to find out how her training's going. WORKOUT OF THE WEEK: (00:38:57) The latest research in the strength and conditioning space. HOT PROPERTY INTERVIEW: SAM RENOUF – CEO PROFESSIONAL TRIATHLETES ORGANISATION (00:50:09) The PTO is a not-for-profit entity consisting of non-drafting professional triathletes who have come together to promote and contribute to the sport of triathlon. The PTO has also launched the Collins Cup, a unique triathlon race, modelled after golf's Ryder Cup, which brings together the world's greatest triathletes in a team competition to do battle to see who dominates the sport. The format will be USA vs. Europe vs. The Rest of the World. ONE STEP AHEAD: (01:18:57) Pre-training fueling - a survey. LINKS: Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Link to survey Pre-Training Fuelling Survey at https://aut.au1.qualtrics.com/jfe/form/SV_6fiDOABvMZMovOt?fbclid=IwAR30uaiOBWSnTg-9r4DpAS80gcnICCIElf8pTRipcBMtTeYgcaNiQs6urIA The Mount Festival of Sport at https://mountfestival.kiwi/ 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 RACE ENTRY WINNER: RHYS LAWLER (00:14:52) Rhys won the free race entry to IRONMAN Australia | Port Macquarie. We catch up with Rhys to find out a bit more about him. HOT PROPERTY INTERVIEW: ALEX DEBOER (00:32:10) Alex Deboer is the Founder of Deboer Wetsuits. Trained as an engineer in Aerodynamics, Alex translated this knowledge into designing wetsuits which are more hydrodynamic. A passionate sportsman all his life he competed in his first Olympic distance triathlon at 25 and has finished the Hawaii IRONMAN as well as 5 other IRONMAN races and multiple half and several Olympic distance triathlons. FREE Fitter Radio Coffee Club subscription with a Deboer wetsuit at https://www.fitter.co.nz/about-radio SID TALKS: (01:12:19) Sid's back and we talk PTO and the Collin's Cup. ONE STEP AHEAD: (01:55:07) Omega 3's – which supplements are the best. LINKS: Rouvy at https://rouvy.com/en/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Laura Siddall at https://laurasiddall.com/ Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio IRONMAN Australia at https://www.ironman.com/im-australia Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio IRONMAN Cairns at https://www.ironman.com/im-cairns iherb at https://nz.iherb.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 RACE ENTRY WINNER: BROOKE HENDERSON (00:23:21) Brooke won the free race entry to the Tarawera Ultra. We catch up with her to find out how her training's going. WORKOUT OF THE WEEK: (00:33:08) Mental fatigue and some strategies to help ease it in race week. HOT PROPERTY INTERVIEW: KRISTY MARTIN (00:39:40) Kristy Martin is an Associate Lecturer and Postdoctoral Fellow at the University of Canberra Research Institute for Sports and Exercise. Her area of expertise? Mental fatigue in recreational and professional athletes. ONE STEP AHEAD: (01:23:04) Eat My Ride LINKS: Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Tarawera Ultra at https://www.taraweraultra.co.nz/ More about IRONMAN Cairns at https://www.ironman.com/im-cairns Mental Fatigue Can Affect Physical Performance – study at https://www.sciencedaily.com/releases/2009/02/090224132915.htm Mental Fatigue Impairs Endurance Performance: A Physiological Explanation – study at https://www.ncbi.nlm.nih.gov/pubmed/29923147 Eat My Ride at https://www.eatmyride.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

WORKOUT OF THE WEEK AND ONE STEP AHEAD (00:15:02) Jet lag and minimising the effects of misaligned circadian rhythms and dehydration. STACY SIMS (00:28:05) Jet lag and 'My Flight Pack' at www.geterw.com HOT PROPERTY INTERVIEW: ANDREW STARYKOWICZ (00:37:54) We bring back Andrew Starykowicz Professional Triathlete, 10 x Champion and holder of the World Record for bike splits in the half and full IRONMAN distance. We talk to Starykowicz about his season to date and his plans for this year. LINKS: Training Peaks at https://www.trainingpeaks.com/ More about IRONMAN Australia at https://www.ironman.com/im-australia More about Andrew Starykowicz at http://www.andrewstarykowicz.com/ Stacy Sims segment 'My Flight Pack' at www.geterw.com Time Shifter Jet Lag app at https://www.timeshifter.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

WORKOUT OF THE WEEK: (00:23:06) How to improve fat oxidization via FATMAX training HOT PROPERTY INTERVIEW: SEBASTIAN WEBER (00:36:33) After his studies in sport science and molecular human biology Sebastian Weber ran several research projects on modeling muscular energy metabolism and its adaptation to training at the German University of Sports in Cologne. He went on to become Head Sport Scientist of the T-Mobile professional cycling team at the age of only 28. Sebastian is now the co-founder of the physiological performance software INSCYD. INSCYD provides coaches & scientists with a holistic & detailed insight into their athlete's physiology. It explains how physiological metrics interact and compose an athletic performance and projects future performance outcomes. ONE STEP AHEAD: (01:41:36) Temperature and its effects on your ability to metabolise fat. LINKS: Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount link here https://www.fitter.co.nz/about-radio Peter Attia Podcast #85 at https://peterattiamd.com/inigosanmillan/ More about INSCYD and VLaMax measurement at https://www.inscyd.com/ Link to Mikki's study at https://www.researchgate.net/publication/7013342 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 WINNER: CLAIRE BADENHORST (00:21:12) Claire won the free race entry to the iconic Challenge Wanaka Half, we talk to Claire to find out a bit more about her. WORKOUT OF THE WEEK: (00:32:47) VLamax and the measurement of lactate. HOT PROPERTY INTERVIEW: DAN EISENHARDT (00:57:05) We talk to Dan Eisenhardt, Founder of FORM Goggles, Dan swam competitively for 14 years and he knows technology. Before FORM he co-founded and ran Recon Instruments, which shipped the world's first smart eyewear for sports in 2010 and was acquired by Intel in 2015. ONE STEP AHEAD: (01:24:45) Wine and what to do with that leftover half bottle. LINKS: FORM Goggles at https://www.formswim.com/ Challenge Wanaka at https://www.challenge-wanaka.com/ Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount link here https://www.fitter.co.nz/about-radio Peter Attia Podcast #85 at https://peterattiamd.com/inigosanmillan/ More about INSCYD and VLamax measurement at https://www.inscyd.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 FREE RACE ENTRY COMPETITION: CHALLENGE WANAKA (00:09:39) Bevan talks about this iconic race in the South Island of New Zealand. WORKOUT OF THE WEEK: (00:18:41) The Shrug and other free speed. HOT PROPERTY INTERVIEW: KEN BALLHAUSE (00:34:32) We talk to Ken Ballhause, Sports Scientist with Adaptive Human Performance in Melbourne, Australia. Adaptive HP uses cutting edge technology and scientific rigour to assess and analyse the biomechanical qualities that influence comfort and performance in cycling. ONE STEP AHEAD: (01:28:15) Salt LINKS: More about Adaptive HP at https://www.adaptivehp.com/ Video promo for Ken at adaptive https://www.instagram.com/tv/B6M-wNPFFAM/?igshid=jii3v0yzi4kh Challenge Wanaka at https://www.challenge-wanaka.com/ Endurance Sports TV at https://www.endurancesports.tv/ Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount link here https://www.fitter.co.nz/about-radio INSCYD article with Cam Wurf at https://www.triathlete.com/2018/09/training/lifting-the-curtain-on-ironmans-top-cyclist-part-2_334218 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: (00:18:51) Anaerobic speed reserve. HOT PROPERTY INTERVIEW: DR CHARLES SAMUELS (00:34:32) Dr. Samuels is the Medical Director of the Centre for Sleep & Human Performance in Calgary, Alberta. He is also co-investigator in a unique study funded by "Own the Podium" which explores the relationship of sleep on recovery and performance in elite Canadian athletes. COFFEE CLUB RACE ENTRY WINNER ANNABELLE BRAMWELL: (01:11:15) We talk to Annabelle Bramwell, winner of the free race entry to the Macpac Motatapu Off-Road Triathlon. ONE STEP AHEAD: (01:28:15) Omega 3's and the endurance athlete LINKS: The Macpac Motatapu Off-Road Triathlon at https://motatapu.com/event-summary/offroad-triathlon/ Dr Charles Samuels and the Centre for Sleep at https://centreforsleep.com/ Dr Sara Mednick 'Take a Nap – Change Your Life' at https://www.saramednick.com/ One Step Ahead link to Omega 3 study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6499024/ 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