Fitter Radio Triathlon Podcast

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

THE IRONMAN 70.3 TAUPO EPISODE: Bevan and Tim review the weeks racing. COFFEE CLUB RACE ENTRY WINNER LESLEY WEST: (00:08:35) We talk to Lesley post her race at IM Western Australia where she raced to first overall female age grouper. RECOVERY SYSTEMS SPORTS (00:28:31) We bring back Mike Lyons of Recovery Systems for an update on what's happening in the world of compression! KYLE SMITH (00:49:02) We talk to Kyle post his win at IM703 Taupo Photo Credit: Korupt Vision HANNAH WELLS (01:12:37) We talk to Hannah post her win at IM703 Taupo Photo Credit: Korupt Vision COFFEE CLUB RACE ENTRY WINNER ANN EASTCOTT: (01:28:49) We talk to Ann post her race at IM703 Taupo. LINKS: IRONMAN 70.3 Taupo at https://www.ironman.com/ Recovery Systems at https://www.recoverysystemssport.co.nz/ More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ More about Kyle Smith at https://www.facebook.com/kylesmithtriathlete/ 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 SUBSCRIPTION FOR CHRISTMAS: (00:13:08) Go to https://www.fitter.co.nz/christmas for more details. DEBOER PARTNERS WITH FITTER RADIO: (00:14:45) A FREE Coffee Club membership (valued at over $400 NZD with joining fee, discounts and giveaways) when you buy one of their wetsuits. Just put Fitter in the referral box at checkout and we'll take it from there! WORKOUT OF THE WEEK: STACY SIMS (00:21:16) We bring Stacy back to the show to tell us about her new on-line course. HOT PROPERTY INTERVIEW: JACKIE HERING (00:42:26) USA pro athlete Jackie Hering has had an exceptional season this year. We talk to her about her training and how she integrates it with being a mum. ONE STEP AHEAD: (01:10:15) Magnesium – the different types and what we might use them for. COACHES ROUNDUP: (01:24:05) Bevan and Tim catch up on all the latest news from the tri scene and preview the upcoming IRONMAN 70.3 Taupo race this weekend. LINKS: DeBoer Wetsuits at https://deboerwetsuits.com/ IRONMAN 70.3 Taupo at https://www.ironman.com/ More about Jackie Hering at http://www.jackiehering.com/index.html More about Stacy Sims at https://www.drstacysims.com/ Pilates for Sports link on our page at https://www.fitter.co.nz/about-radio Training Peaks link on our page at https://www.fitter.co.nz/about-radio More about the Motatapu Off-Road Triathlon at https://motatapu.com/event-summary/offroad-triathlon/ 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: (00:17:47) Marc won the free race entry to IRONMAN 70.3 Geelong. We catch up with him to find out a bit more about him. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER BRENT JAMIESON: (00:26:57) Brent won the free race entry to the Queenstown Marathon. We catch up with him after the race to find to find out how it all went. WORKOUT OF THE WEEK: (00:40:02) Carbon plated shoes – are they right for you? HOT PROPERTY INTERVIEW: IMOGEN SIMMONDS (00:53:41) Imo Simmonds raced to a podium finish at IRONMAN Frankfurt then followed it up with a 3rd place finish at 70.3 Worlds and a very respectable first outing in Kona. We catch up with Imogen to find out a bit more about her. ONE STEP AHEAD: (01:25:02) Turmeric… an update. LINKS: More about Imogen Simmonds on https://imosimmonds.com/ Pilates for Sports link on our page at https://www.fitter.co.nz/about-radio Training Peaks link on our page at https://www.fitter.co.nz/about-radio More about Rouvy at https://rouvy.com/en/ IRONMAN 70.3 Geelong and IRONMAN Western Australia at https://www.ironman.com/ Queenstown Marathon at https://queenstown-marathon.co.nz/ More about Adaptive HP at https://www.adaptivehp.com/ Form Goggles at https://www.formswim.com/ Sports Lab at https://sportslab.net.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 RACE ENTRY WINNER ANN EASTCOTT: (00:14:06) Ann won the free race entry to IRONMAN 70.3 Taupo. We catch up with her to found out how her training's going leading up to the event. COACHES ROUNDUP: (00:21:04 Bevan and Tim catch up on all the latest news from the tri scene. WORKOUT OF THE WEEK: (00:59:41) Dr Judith May works out of the Grace Orthopedic Centre in Tauranga. She is a sports medicine specialist and a Fellow of the Australasian College of Sport and Exercise Medicine Physicians. She has worked directly with Triathlon Australia and Triathlon NZ and is a provider for High Performance Sport NZ. We talk to Dr May about training through sickness in the athlete population. HOT PROPERTY INTERVIEW: RUTH PURBROOK (01:19:49) We interview overall female AG winner at the IRONMAN World Champs this year, Ruth Purbrook. ONE STEP AHEAD: (01:56:38) The Precision Nutrition macro calculator LINKS: More about the Mount Festival of Sport at https://mountfestival.kiwi/ More about Endurance Sports TV at https://www.endurancesports.tv/ Follow Ruth Purbrook on Instagram at https://www.instagram.com/rastle50/ IRONMAN 70.3 Taupo at https://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz65HGsDJot Pilates for Sports link on our page at https://www.fitter.co.nz/about-radio Training Peaks link on our page at https://www.fitter.co.nz/about-radio Dr Judith May at https://orthocentre.co.nz/consultants/dr-judith-may/ More about Rouvy at https://rouvy.com/en/ The Precision Nutrition calculator at https://www.precisionnutrition.com/nutrition-calculator? 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 SHANE DORMAN: (00:12:20) We talk to Shane Dorman after his race at the Noosa Triathlon to find out how it all went. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER LESLEY WEST: (00:24:43) Lesley won the free race entry to IRONMAN Western Australia. We catch up with her to found out how her training's going leading into the event. WORKOUT OF THE WEEK: (00:42:28) Mental toughness. HOT PROPERTY INTERVIEW: JOE SKIPPER (00:56:18) We bring back Joe Skipper after his win at IRONMAN Florida. LINKS: IRONMAN Western Australia at https://www.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz64twepmXx Pilates for Sports link on our page at https://www.fitter.co.nz/about-radio Training Peaks link on our page at https://www.fitter.co.nz/about-radio The Noosa Triathlon Festival at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx IRONMAN Florida at https://www.ironman.com/triathlon/events/americas/ironman/florida.aspx How endurance athletes are using the power of the now - Ned Phillips - TEDxUWCSEA at https://www.youtube.com/watch?v=_tc4K5Zujqw 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: (00:09:53) IRONMAN 70.3 Geelong. For more details go to our website at https://www.fitter.co.nz/join-us WORKOUT OF THE WEEK: (00:15:15) Nike Vaporflys - ban them or embrace the new technology. Bevan and Mikki discuss the controversy around these new trainers. HOT PROPERTY INTERVIEW: BRIANNA STUBBS (00:24:33) Brianna Stubbs is a world expert in ketone metabolism and consults with elite sport, military, clinical and research organizations. We talk to Brianna, now Lead Translational Scientist for the Buck Institute, about exogenous ketones and the endurance athlete. ONE STEP AHEAD (01:33:41) The humble potato. LINKS: IRONMAN 70.3 Geelong at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/geelong.aspx#axzz64B61519O More about Brianna Stubbs and her research at https://hvmn.com/team/brianna-stubbs The Buck Institute for Research on Aging at https://www.buckinstitute.org/ Pilates for Sports link on our page at https://www.fitter.co.nz/about-radio Training Peaks link on our page at https://www.fitter.co.nz/about-radio The Potato study at https://sci-hub.se/10.1152/japplphysiol.00567.2019 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 WINNER – BROOKE HENDERSON: (00:16:36) Brooke won the free race entry to the Tarawera Ultra. We catch up with Brooke to find out a bit more about her. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER – BRENT JAMIESON: (00:24:32) Brent won the free race entry to the Queenstown Marathon. We catch up with Brent to find out how his training's going! FITTER RADIO FREE RACE ENTRY WINNER – CRAIG KIMPTON: (00:43:29) Craig won the free race entry to the Cape to Cape MTB event . We catch up with Brent post race to find out how it all went! WORKOUT OF THE WEEK: (00:54:51) We talk to FITTER coach Krystle Hockley about IRONMAN University. HOT PROPERTY INTERVIEW: LAURA BENNETT (01:17:40) Laura Bennett is a retired professional triathlete from the U.S. She placed fourth in the women's triathlon at the 2008 Olympic games and raced to a silver medal at the World Triathlon Champs in 2003 and bronze medals in 2004, 2005, and 2007. She has also raced as a professional at the IRONMAN 70.3 distance placing 5th at the IRONMAN 70.3 world champs in 2003. ONE STEP AHEAD (02:18:00) Supplementation timing. LINKS: More about Krystle Hockley at https://www.fitter.co.nz/our-coaches Game changers on Netflix at https://www.netflix.com/nz/title/81157840 Training Peaks at https://www.trainingpeaks.com/ More about Laura Bennett at http://www.bennettendurance.com/ Rouvy at https://blog.rouvy.com/en/131/app-for-mac-and-apple-tv-public-beta

ROUVY: (00:12:46) Rouvy are now offering the long-awaited platforms, macOS and AppleTV! Both super-powerful and super-simple-and-friendly to use there is a huge update of high-quality routes, both AR-enhanced and standard routes. Check out the blog here for more info https://blog.rouvy.com/en/article/131_app-for-mac-and-apple-tv-public-beta FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER – SHANE DORMAN: (00:15:11) Shane won the free race entry to the Noosa Triathlon. We catch up with him to find out how his training's going! FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER – JIMMY GHISLAIN: (00:22:05) Jimmy won the free race entry to IRONMAN New Zealand. We talk to Jimmy and find out a bit more about him! WORKOUT OF THE WEEK: (00:33:42) A marathon pacing strategy. Bev talks to Fitter coached athlete Hannah Wells about pacing and key workouts after her win at the Auckland Marathon. HOT PROPERTY INTERVIEW: GREG BENNETT (00:59:46) Greg Bennett is a retired professional Olympic triathlete from Australia. He has won two ITU World Series titles, one Triathlon World Championship, six World Cup titles, as well as being ranked world number one triathlete in 2002 and 2003. Bennett qualified for the Olympics in 2004 and 2008 placing 4th in 2004 with a 1:51:41 LINKS: Endurance Sports TV at https://www.endurancesports.tv/ More about Greg Bennett at http://www.bennettendurance.com/ Auckland Marathon at https://aucklandmarathon.co.nz/ Rouvy blog at https://blog.rouvy.com/en/131/app-for-mac-and-apple-tv-public-beta Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz62rJn1cMS IRONMAN New Zealand at https://www.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx 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

Our Kona special in which we bring you interviews and thoughts from the day!

WORKOUT OF THE WEEK: HEAT ACCLIMATION WITH SAM TEBECK: (00:06:16) We talk to Sam Tebeck, Researcher and Triathlete, about his recent PHD work in 'Heat stress to enhance elite athlete training adaptations'. FITTER & FEISTY: (00:39:01) We talk to Sara Gross of Live Feisty Media about our Fitter & Feisty collaboration for a Daily News Show in Kona. JOCELYN MCCAULEY (00:44:41) We talk to Jocelyn about our build to Kona and how she's feeling in race week. HOT PROPERTY INTERVIEW: ANDY POTTS (01:06:38) We bring you an interview with one of the legends of triathlon leading into Kona, Andy Potts. LINKS: Training Peaks discount at https://www.fitter.co.nz/about-radio Pilates for Sports discount offer at https://www.fitter.co.nz/about-radio More about IRONMAN New Zealand at https://www.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx Floe bottle at https://www.floebottle.com/ More about Live Feisty Media at https://livefeisty.com/ More about Jocelyn McCauley at https://jocelynmccauley.com/index.html More about Andy Potts at https://www.andypottsracing.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

A 20% discount off a Premium Account for all listeners with the code FitterRadio. FREE RACE ENTRY WINNER – CRAIG KIMPTON: (00:24:04) Craig Kimpton won the free race entry competition to the iconic Cape to Cape MTB event. We catch up with Craig to find out how his training's going! WORKOUT OF THE WEEK: RECOVERY SYSTEMS SPORTS: (00:35:00) Mike Lyons of Recovery Systems Sports gives us an update on new developments in compression therapy for athletes. HOT PROPERTY INTERVIEW: CODY BEALS (00:49:11) We catch up with Canadian pro triathlete Cody Beals after his course record breaking win at IRONMAN Mont Tremblant. Photo credit @christianmartinphoto SID TALKS: (01:34:48) Sid's back and we talk IRONMAN Wales, Kona, Cam Wurf and the PTO. LINKS: Training Peaks discount at https://www.fitter.co.nz/about-radio More about the Cape to Cape at https://capetocapemtb.com/ Recovery Systems Sport at https://www.recoverysystemssport.co.nz/ More about Cody Beals at https://www.codybeals.com/ Laura Siddall at https://laurasiddall.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

TRAINING PEAKS (00:14:41): Competition for the Coffee Club plus a 20% discount off a Premium Account for all listeners with the code FitterRadio. WORKOUT OF THE WEEK (00:16:18): Dr Judith May works out of the Grace Orthopaedic Centre in Tauranga. She is a sports medicine specialist and a Fellow of the Australasian College of Sport and Exercise Medicine Physicians. She has worked directly with Triathlon Australia and Triathlon NZ and is a provider for High Performance Sport NZ. We talk to Dr May about colds, flu and viruses and the athlete population. HOT PROPERTY INTERVIEW: TERENZO BOZZONE (00:55:33) We chat to Terenzo about his recovery since his accident and his build to Kona 2019. Photo Credit @camgraves LINKS: Training Peaks discount at https://www.fitter.co.nz/about-radio Blis Probiotics at https://blis.co.nz/ Terenzo Bozzone at https://www.terenzo.com/ Dr Judith May at https://orthocentre.co.nz/consultants/dr-judith-may/ More about SweetCheeksNZ at https://www.sweetcheeksnz.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

TRAINING PEAKS (00:16:35): Competition for the Coffee Club plus a 20% discount for all listeners off a Premium Account with the code FitterRadio. HELLE FREDERIKSEN (00:17:50) Our roving reporter Ben Boyd interviews Helle in Nice after her announcement that she'll be retiring from the sport. WORKOUT OF THE WEEK (00:29:00): We interview Paul MacKinnon of The Balanced Runner – a company offering running technique coaching for performance and injury prevention. HOT PROPERTY INTERVIEWS: (01:02:32) Chris Leiferman and (01:37:51) Kennett Peterson. Professional triathletes Chris and Kennett have both qualified for Kona. We catch up with them to find out a bit more about them. LINKS: Training Peaks discount at https://www.fitter.co.nz/about-radio The Balanced Runner at https://www.thebalancedrunner.com.au/ More about Endurance Sports TV at https://www.endurancesports.tv/ Helle Frederiksen on Facebook at https://www.facebook.com/helletri/ Chris Leiferman on Instagram at https://www.instagram.com/chris_leiferman/ Kennett Peterson https://kennettpeterson.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: ANN EASTCOTT (00:05:15) Ann won the free race entry to the IRONMAN 70.3 Taupo race. We catch up with Ann to find out a bit more about her. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BRAD GEORGE (00:19:00) Brad won the free race entry to the IRONMAN 70.3 Sunshine Coast race. We catch up with him post race to see how it all went. 00:26:40: Bevan and Tim review the IM703 Sunshine Coast race 00:34:00: IM703 Sunshine Coast pro panel 00:54:03: Braden Currie 01:07:07: Hannah Wells O1:20:37: IRONMAN 70.3 World Champs race review 01:25:19: Sebastian Kienle pre prace 01:30:56: Radka Kahlefeldt pre-race 01:57:06: Men's race review 02:07:48: Sebastian Kienle 02:15:00: Kristian Blummenfelt 02:17:02: Rudi Von Berg 02:19:49: Ali Brownlee 02:23:15: Gustav Iden 02:26:14: The Women's Race 02:33:03: Ellie Salthouse 02:34:51: Amelia Watkinson 02:36:32: Lucy Charles Barclay 02:41:31: Chelsea Sodaro 02:43:17: Imogen Simmonds 02:47:19: Holly Lawrence 02:52:18: Daniela Ryf LINKS: More about IM703 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5yEscsP2v More about Endurance Sports TV at https://www.endurancesports.tv/ More about IM703 World Champs at https://www.ironman.com/triathlon/events/americas/ironman-70.3/70.3-world-championship.aspx#/axzz5yEscsP2v More about IM Taupo 70.3 at https://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5z0h0JggP 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: LESLEY WEST (00:06:26) Lesley West won the free race entry to IRONMAN Western Australia. We catch up with Lesley to find out a bit more about her. WORKOUT OF THE WEEK: (01:05:19) Bevan and Tim do a round up of the ITU World Triathlon Grand Final in Lausanne, Switzerland. Photo Credit: Delly Carr Sports Photography ONE STEP AHEAD: (01:05:19) Energy Deficiency in Men SID TALKS: (01:19:21) We catch up with Sid and talk about the upcoming IRONMAN 70.3 World Championship LINKS: More about IM703 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5yEscsP2v More about IM Western Australia at https://www.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5yEscsP2v More about Rouvy at https://rouvy.com/en/ More about Endurance Sports TV at https://www.endurancesports.tv/ More about Pilates for Sports at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Link to One Step Ahead study 'Alternate-Day Low Energy Availability During Spring Classics in Professional Cyclists' at https://www.ncbi.nlm.nih.gov/pubmed/30860404 More about IM703 World Champs at https://www.ironman.com/triathlon/events/americas/ironman-70.3/70.3-world-championship.aspx#/axzz5yEscsP2v More about Laura Siddall at https://laurasiddall.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: BRAD GEORGE (00:09:17) Brad won the free race entry to the IRONMAN 70.3 Sunshine Coast. We catch up with him to find out how his training's going leading in to this event. TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (00:22:38) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (limited number available so get in quick!) HOT PROPERTY INTERVIEW: HAYDEN WILDE (00:23:08) Bev and Tim round up the ITU racing plus at (00:48:27) Tim chats to Hayden Wilde and his Coach Craig Kirkwood post the Tokyo Test event. WORKOUT OF THE WEEK: (01:27:06) NZ Pro Triathlete Hannah Wells and Bevan talk training and illness. ONE STEP AHEAD: (01:53:12) Adaptogens – Siberian Ginseng / Arctic Root (or Rhodiola Rosea) / Schisandra Chinensis LINKS: More about Hayden Wilde at https://www.haydenwilde.nz/ Follow Hayden Wilde on Facebook at https://www.facebook.com/www.Haydenwildemultisporter.nz/ More about the Floe Bottle at https://floebottle.com/ More about Endurance Sports TV at https://www.endurancesports.tv/ More about the IRONMAN 70.3 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5xSTNetXa More about Recovery Systems Sport at https://www.recoverysystemssport.co.nz/ More about the IRONMAN 70.3 Taupo race at https://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx Training Peaks at https://www.trainingpeaks.com/ More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ Women for Tri Seminar on Facebook at https://www.facebook.com/IRONMANNEWZEALAND/videos/476177243219408/ iHerb at https://nz.iherb.com/ Thorne at https://www.thorne.com/ Jarrow at https://www.jarrow.com/ Garden of Life at https://www.gardenoflife.com/content/ 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: MARSHALL MCNEICE (00:08:56) Marsh won the FREE race entry to the awesome 4 day MTB event, the REEF TO REEF. We catch up with Marsh after the race to find out how it all went! RACE ENTRY WINNER: CRAIG KIMPTON (00:21:14) Craig won the FREE race entry to Australia's largest, longest running and most popular four day MTB stage race the Cape to Cape! We find out a bit more about Craig as he starts his build up for this race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BRENT JAMIESON (00:35:20) Brent won the FREE race entry to the beautiful Queenstown Marathon. We find out a bit more about Brent as he starts his build up for this race. HOT PROPERTY INTERVIEW: SAM APPLETON: (00:48:28) We're delighted to bring back Australian pro triathlete Sam Appleton post his win at Santa Rosa. Appo talks to us about his bike crash, his road to recovery plus how he's finishing off his prep for the IM703 Worlds in Nice. Plus…. is Sam Appleton actually going to do an IRONMAN? Listen in to find out! WORKOUT OF THE WEEK: (01:33:03) Cadence – an at home field study to help you determine your efficiency sweet spot. ONE STEP AHEAD: (01:46:06) Blackcurrants SID TALKS: (01:57:09) Sid's back and we catch up on all the latest races and tri goss. LINKS: Follow Sam Appleton on Facebook at https://www.facebook.com/samappletonprotri/ More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about Endurance Sports TV at https://www.endurancesports.tv/ More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ More about IRONMAN Busselton at https://www.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5wqFWohTT More about the Cape to Cape at https://capetocapemtb.com/ CurraNZ at https://curranz.com/ Blackcurrant study at https://www.frontiersin.org/articles/10.3389/fnut.2019.00073/full?mc_cid=38b57cd468&mc_eid=54dc5c0e4a Click here for 'How to Find Your Ideal Running Cadence' details More about Laura Siddall at https://laurasiddall.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

TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (00:07:21) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (limited number available so get in quick!) FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: SHANE DORMAN (00:08:23) Shane won the FREE race entry to the iconic Noosa Triathlon. We find out a bit more about Shane and his history with this race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: MARSHALL MCNEICE (00:19:04) Marsh won the FREE race entry to the awesome 4 day Mountain bike event, the REEF TO REEF. We catch up with Marsh after Day 2 to see how he's going! PILATES FOR SPORTS: KRYSTLE HOCKLEY (00:29:44) Professional Triathlete Krystle Hockley talks to us about her experience with Pilates for Sports and why she's sticking with it! Get a 7-day free trial PLUS a 10% discount for 12 months off either a Running or Triathlon Program with Pilates for Sports using the promo code FITTER10 when registering. Access this special offer here https://www.pilatesforsports.com/a/16265/7SN8NnxA HOT PROPERTY INTERVIEW: JOCELYN MCCAULEY: (00:44:44) We catch up with Jocelyn and talk race reviews, where she's at with her training and the 2019 Boise Training Camp. Camp Dates: Thursday 12 to Saturday 14 September 2019. More details at https://www.fitter.co.nz/fitter-camps WORKOUT OF THE WEEK: (01:05:20) Sleep – some apps to help you improve sleep and minimise the effects of jet lag. ONE STEP AHEAD: (01:20:53) Alcohol, the pros and cons. LINKS: More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about the Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx More about Training Peaks at Training Peaks at https://www.trainingpeaks.com/pricing/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html More about the Boise Training Camp at https://www.fitter.co.nz/fitter-camps More about Krystle Hockley at http://www.krystlehockley.com/ More about Pilates for Sport at https://www.pilatesforsports.com/ Matthew Walker 'Why We Sleep' podcast at https://peterattiamd.com/matthewwalker1/ CBT-I App at https://mobile.va.gov/app/cbt-i-coach Entrain at https://apps.apple.com/us/app/entrain/id844197986 Just Noise at https://apps.apple.com/us/app/just-noise-simply-free-white-sound-machine-for-focus/id594835534 PVT Touch at https://depts.washington.edu/chilllab/research/pvt-touch/ Jet Lag Rooster at https://www.jetlagrooster.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

COMPETITION FOR A FREE RACE ENTRY TO CAPE TO CAPE: (00:19:33) The Cape to Cape is Australia's largest, longest running and most popular 4-day MTB stage race held from 17th to the 20th October 2019. Open to all listeners. Go to our website for more details. HOT PROPERTY INTERVIEW: PETE JACOBS: (00:20:39) We caught up with IRONMAN World Champion Pete Jacobs in Noosa to learn more about his carnivore diet - Pete is fueled by meat only. A fascinating chat where he tells us why it's really working for him. TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (01:15:33) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (Limited number available so get in quick!) PILATES FOR SPORTS: (01:16:51) Get a 7-day free trial PLUS a 10% discount for 12 months off either a Running or Triathlon Program using the promo code FITTER10 when registering. Access this special offer here https://www.pilatesforsports.com/a/16265/7SN8NnxA FITTER TRAINING CAMP / BOISE IDAHO: (01:19:22) USA pro Triathlete Jocelyn McCauley has had a breakout year, qualifying for Kona 2019 with a record-breaking win at IRONMAN New Zealand. Come and join Jocelyn and her coach Bevan on a 3-day camp in Eagle, Idaho to find out how she did it. Participants will train with Jocelyn plus Bevan will be on hand for educational talks and advice on everything to do with swim, bike and run! Camp Dates: Thursday 12 to Saturday 14 September 2019. More details at https://www.fitter.co.nz/fitter-camps SID TALKS: (01:20:37) We catch up with Laura 'Sid' Siddall and talk race results plus we find out how's she's tracking for IM Wales. LINKS: More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ More about Pete Jacobs at http://petejacobs.com/ More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about the Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx More about Cape to Cape at https://capetocapemtb.com/ More about Training Peaks at Training Peaks at https://www.trainingpeaks.com/pricing/ More about our Boise Training Camp at https://www.fitter.co.nz/fitter-camps More about Laura Siddall at https://laurasiddall.com/ More about Pilates for Sport 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

ONE STEP AHEAD: (00:11:13) Yes or no to the bulletproof coffee – a study. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: (00:32:24) We talk to Brad George, winner of the FREE race entry to the IM703 Sunshine Coast. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: (00:43:40) We talk to Marshall McNeice, winner of the FREE race entry to the Reef to Reef! ROUVY: (01:08:35) We bring back Tereza Vlk Hurikova, elite road and mountain biker and Marketing Manager for Rouvy to talk about some of the awesome unique features of this indoor cycling, augmented reality platform. HOT PROPERTY INTERVIEW: BEN BRIGHT (01:12:48) Ben Bright is the Head Coach for the British High Performance Triathlon Program. He coached at both the 2004 and 2008 Olympic Games and was British Triathlon's Olympic Men's Coach during the London 2012 Olympics. Prior to that he was employed as National Performance Centre coach working with ITU World Champions Tim Don and Hollie Avil. An athlete in his own right Ben represented New Zealand in the 2000 Olympics in Sydney. Hailing from Waiuku, New Zealand we talk to Ben about his time as an athlete in the sport and his career to date. WORKOUT OF THE WEEK: (01:59:40) Bevan and Tim talk plyometrics LINKS: Link to One Step Ahead study at https://www.ncbi.nlm.nih.gov/pubmed/31330804?fbclid=IwAR3vSsWPHw0keNMyu05f_Kzxx93kl-btuB0M-hAu9d6hiFZlNVVdbBk46Ic More about Ben Bright at https://www.britishtriathlon.org/gb-teams/elite-team/athletes/ben--bright_4616 More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about IM703 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5v1jR9z3D More about the Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx Plyometrics studies at https://www.ncbi.nlm.nih.gov/pubmed/23838975 and https://www.sciencedirect.com/science/article/pii/S2095254616300643 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: CAPE TO CAPE (00:11:35) TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (00:13:25) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (Limited number available so get in quick!) HOT PROPERTY INTERVIEW: TIM DON (00:19:34) We interview World Champion & IRONMAN World Record Holder Tim Don. Tim has raced to numerous IRONMAN 70.3 titles as well as an IRONMAN victory in his first attempt. We talk to him about his career to date and his plans for the future with include taking 2 teams to race Patagonman with Mau Mendez https://www.racewithlegends.com/ WORKOUT OF THE WEEK: (00:48:01) We talk to Kate Baldwin of Endurance Movement about the importance of strength training for triathletes. ONE STEP AHEAD: (01:33:23) Low carb athletes and their protein requirements – a recent study. LINKS: Training Peaks at https://www.trainingpeaks.com/pricing/ More about Tim Don at https://www.timdon.com/ and on Facebook at https://www.facebook.com/trithedon More about REEF TO REEF at https://reeftoreefmtb.com/ More about CAPE TO CAPE at https://capetocapemtb.com/ More about Rouvy at https://rouvy.com/en/ Endurance Movement at https://www.endurancemovement.com/ Endurance Sports TV at https://www.endurancesports.tv/ Low-Carbohydrate Training Increases Protein Requirements of Endurance Athletes – study at https://www.ncbi.nlm.nih.gov/pubmed/31083047 Strength Training in Long Distance Triathletes - study at https://journals.lww.com/nsca-jscr/Abstract/publishahead/Strength_Training_in_Long_Distance_Triathletes_.95236.aspx 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

ENDURANCE SPORTS TV: (00:10:33) We talk to Peter Tomlinson, Founder of Endurance Sports TV, about this new globally available on-demand endurance sports channel and how it all came about. IRONMAN 70.3 SUNSHINE COAST: (00:33:43) We have a FREE race entry giveaway for this awesome race on the Sunshine Coast in Australia. Bevan and Tim give a quick recap on why they love this race. WORKOUT OF THE WEEK: (00:41:14) Aerodynamics. Tim and Bev do an ITU roundup plus they talk aerodynamics. We also talk to Andrew Buckrell from 4iiii - the man behind the Stac Virtual Wind Tunnel service. A new, unique aerodynamics testing system that 'allows you to realize the performance benefits of renting a full-scale wind tunnel at only a fraction of the cost.' ONE STEP AHEAD: (01:52:25) Training induced oxidative stress in triathletes – a recent study. LINKS: Sports Lab Physio at https://sportslab.net.nz/bike-fit/ More about STAC at https://www.staczero.com/vwt/ 4iiii at https://4iiii.com/ More about the IRONMAN 70.3 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5tbgekSiY Endurance Sports TV at https://www.endurancesports.tv/ Rouvy at https://rouvy.com/en/ The Breathing App at https://eddiestern.com/the-breathing-app/ Breathesync at https://www.breathesync.com/ InsightTimer at https://insighttimer.com/ Link to study 'Training Induced Oxidative Stress-Derived DNA and Muscle Damage in Triathletes' at https://www.eajm.org/sayilar/213/buyuk/116-1202.pdf 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 COMPETITION: REEF TO REEF (00:14:20) REEF TO REEF is Australia's newest MTB stage race taking place over four days in the heart of Tropical North Queensland from Thursday 8th to Sunday 11th August 2019. Join the Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us to be in with a chance of winning. WORKOUT OF THE WEEK: ROUVY (00:10:29) We talk to Tereza Vlk Hurikova, elite road and mountain biker and Marketing Manager for Rouvy – a new concept of indoor cycling races based on augmented reality. ONE STEP AHEAD: (01:04:41) What breaks a fast SID TALKS: (01:18:23) We talk to Sid from the finish line at Roth and cover off the weekend's race. Plus Sid captures some of the post race conference and we manage to get footage with Lucy Charles, Cam Wurf and Andreas Dreitz. LINKS: Reef to Reef at https://reeftoreefmtb.com/ Training Peaks at https://www.trainingpeaks.com/ Swimplan at https://swimplan.com/ Pilates for Sports at https://www.pilatesforsports.com/ Recovery Systems at https://www.recoverysystemssport.co.nz/ Endurance Sports TV at https://www.endurancesports.tv/ Yasso 800's at https://www.runnersworld.com/training/a20799355/yasso-800s/ V-Dot system at https://runsmartproject.com/calculator/ Rouvy at https://rouvy.com/en/ DC Rainmaker review of Rouvy at https://www.dcrainmaker.com/2018/12/rouvy-augmented-reality-training.html More about Laura Siddall at https://laurasiddall.com/ Challenge Roth at https://www.challenge-roth.com/home.html 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