Fitter Radio Triathlon Podcast

WORKOUT OF THE WEEK: (00:13:30) Indoor cycling and Rouvy SID TALKS: (00:27:42) Sid's in Roth. We cover off the weekend's racing and we chat to some of the main players leading into Challenge Roth this weekend. We also talk to Emma Bilham, winner of IRONMAN Ireland. ONE STEP AHEAD: (02:23:38) What's new in the hydration research space LINKS: Rouvey 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/ More about Emma Bilham at https://www.emmabilham.com/ Nevis Road at https://nevis-road.com/ More about Rachel McBride at https://www.rachelmcbride.com/ More about Braden Currie at https://www.bradencurrie.com/ More about Lisa Roberts at http://www.lisajroberts.com/ More about Andy Potts at https://www.andypottsracing.com/ Challenge Roth at https://www.challenge-roth.com/home.html IRONMAN Frankfurt at http://ap.ironman.com/triathlon/events/emea/ironman/frankfurt/athletes/schedule.aspx#axzz5sD30IWPc The Maurten Hydrogel at https://www.maurten.com/products/gel-100-box One Step Ahead articles at https://www.abstractsonline.com/pp8/#!/5776/presentation/8470 and https://www.abstractsonline.com/pp8/#!/5776/presentation/7750 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: (00:17:05) Bevan and Tim round up the recent ITU racing and go on to discuss pacing in swimming. HOT PROPERTY INTERVIEW: LESLEY SMITH (01:05:19) American pro triathlete Lesley Smith recently raced to a podium second at IRONMAN Boulder. She's already got her Kona slot from a 4th at IRONMAN Texas and is looking forward to giving the Big Island another shot after her DNF last year. ONE STEP AHEAD: (01:49:52) Mushrooms LINKS: Follow Lesley Smith on Facebook at https://www.facebook.com/lesleysmithtriathlete/ Finis Tempo Trainer at https://www.finisswim.com/Tempo-Trainer-Pro Peter Attia podcast with Matthew Walker on sleep at https://peterattiamd.com/matthewwalker1/ Matthew Walker 'Why we Sleep' at https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=sr_1_1?keywords=why+we+sleep&qid=1561267888&s=gateway&sr=8-1 Life Cykel Mushrooms at https://lifecykel.com/ Four Sigmatic at https://us.foursigmatic.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: (00:19:18) Single sided freestyle breathing – the pros and cons. HOT PROPERTY INTERVIEWS: Cairns IRONMAN Age Group Kona Qualifiers (00:33:03) Bevan and our roving reporters Krystle and Josh Hockley catch up with a few of the age groupers after the race, some who qualified for Kona. Sarah Thomas Stephen McKellar with Fitter's Josh Hockley Siobhan McCloskey and Elle Hughes Jake Flynn Helen Morgan with Fitter's Krystle Hockley Leigh Davidson – Fitter Radio Coffee Club free race entry winner Sophie Lysaght: Marketing Communications Manager, IRONMAN Oceania ONE STEP AHEAD: (01:32:34) Electrolytes SID TALKS: (01:46:04) We catch up with Sid and talk the latest tri goss. Laura Siddall LINKS: IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx Sigma Nutrition at https://sigmanutrition.com/podcasts/ Finis Tempo Trainer at https://www.wiggle.co.nz/finis-tempo-swim-trainer-pro/ 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

Laura Siddall's hosting this week from Girona in Spain and we start off by hearing all about the bike crash! THE CHALLENGE CHAMPIONSHIP SAMORIN SLOVAKIA: (00:14:23) Lucy Charles-Barclay, Sebastian Kienle, Pieter Heemeryck and Radka Kahlefeldt IRONMAN CAIRNS ASIA PACIFIC CHAMPIONSHIP: (00:50:00) Pre-race interviews with Sarah True, Tim Berkel, Kelsey Withrow and the Bash Bros – Mike Phillips and Matt Burton IRONMAN Cairns Race Review (00:01:47) Bevan, Josh and Krystle Hockley review all the action from the race! LINKS: The IRONMAN Asia Pacific Championship Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx The Challenge Championship at https://thechampionship.de/races/the-championship/ 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

PILATES FOR SPORTS: ROBIN KRAMER (00:11:53) Robin is a USA Triathlon Level I Coach, a Youth and Juniors Triathlon Coach an Exercise Physiologist and Triathlete. She talks to us about her experiences with the new Pilates for Sports Triathlon Programme. WORKOUT OF THE WEEK: (00:31:30) Your stress budget and how to audit it. COFFEE CLUB MEMBER LUKE PARKER: (00:41:46) Luke won the free race entry to the PORT TO PORT MTB event. We catch up with him post-race to find out how it all went. HOT PROPERTY INTERVIEW: JOANNA ZEIGER (00:57:52) Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming and was the first triathlete to race both the Olympics and the Ironman World Championships in the same year (2000). In this fascinating chat with Joanna we cover her pro career, CBD oil, dysfunctional breathing and mental toughness. ONE STEP AHEAD: (01:55:19) Ketones as a recovery tool. SOPHIE LYSAGHT: (02:07:28) Sophie is the Marketing Communications Manager for IRONMAN Oceania and this weekend she's doing her first IRONMAN… IRONMAN Cairns! LINKS: Link to FITTER Blog – To Train or Not to Train at https://www.fitter.co.nz/blog-1/2019/5/25/to-train-or-not-to-train Joanna Zeiger at http://joanna-zeiger.com/jzeiger/professional-bio/ and also at https://racereadycoaching.com/ The Sisu Quiz at http://sisu.racereadycoaching.com/index.php/396765?lang=en&encode= IRONMAN Oceania on Facebook at https://www.facebook.com/IRONMANOceania/ IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx Port to Port at https://porttoportmtb.com/ Pilates for Sports at https://www.pilatesforsports.com/ Robin Kramer at http://www.excelltricoaching.com/home.html Ketone study at https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP277831 HVMN at https://hvmn.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: (00:11:41) The FTP Test and CBD Oil HOT PROPERTY INTERVIEW: KELSEY WITHROW (00:39:11) We talk to pro USA triathlete Kelsey Withrow about her career to date, the challenges she's had to face and her plans for the future. ONE STEP AHEAD: (01:10:54) Iron deficiency SID TALKS: (01:26:34) Sid's back and we catch up on all the latest tri goss and controversy in the triathlon world. LINKS: More about Kelsey Withrow at https://www.kelseywithrow.com/ More about Laura Siddall at https://laurasiddall.com/ CBD Oil at https://www.outsideonline.com/2296261/athletes-ditching-ibuprofen-cbd-marijuana?utm_medium=email&utm_campaign=Bodywork-05182019&utm_content=Bodywork-05182019+Version+A+CID_e39a3b8ee4a611eee012513bf6bba13d&utm_source=campaignmonitor%20outsidemagazine&utm_t 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: (00:30:00) Heat acclimation for both warm and temperate races. HOT PROPERTY INTERVIEW: Dr Georgie Bruinvels (00:41:39) Dr Georgie Bruinvels is the Research Scientist for Fitr Woman – an app that lets you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle. ONE STEP AHEAD: (01:12:08) Patella tendonitis and a potential nutritional rehab strategy. LINKS: More about Fitr Woman at https://www.fitrwoman.com/ Sports Lab Auckland at https://sportslab.net.nz/ Links for heat acclimation at https://ylmsportscience.com/2019/05/08/heat-acclimation-for-competition-in-the-heat/ and https://ylmsportscience.com/2019/05/15/heat-training-for-improved-performance-in-temperate-conditions/ 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 WINNER TRISTAN FRANKLIN: (00:09:11) Tristan won the free race entry to IRONMAN Australia | Port Macquarie. We talk to him about how his race went last weekend. FITTER RADIO COFFEE CLUB RACE WINNER LEIGH DAVIDSON: (00:19:10) Leigh won the free race entry to IRONMAN Cairns. We talk to her a few weeks out from the race to find out how she's tracking. WORKOUT OF THE WEEK: (00:33:20) Backwards running. FITTER COACHES RACE ROUND-UP (00:43:09) Bev and Tim catch up on the weekend's racing plus we celebrate achieving IRONMAN University accreditation across the board! HOT PROPERTY INTERVIEW: HELEN JENKINS (01:15:34) This week we talk to British professional triathlete and 2008 and 2011 ITU World Champion, Helen Jenkins. As a professional Helen has represented Great Britain at the Olympics and Wales in the Commonwealth Games. She chats to us about her career, her surgery and her plans for the future. ONE STEP AHEAD: (01:51:02) Caffeine – are you overdosing? LINKS: Helen Jenkins at https://precision-coaching.co.uk/ and on Facebook at https://www.facebook.com/helenjenkinstri/ IRONMAN Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5nBopocae IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx#axzz5nBopocae More about IRONMAN University accreditation at https://u.ironman.com/ More about Super League Triathlon at https://superleaguetriathlon.com/ IRONMAN 70.3 Vietnam at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/vietnam.aspx ITU Triathlon at https://www.triathlon.org/ Running backwards: soft landing-hard take-off, a less efficient rebound study at https://www.ncbi.nlm.nih.gov/pubmed/20719774 The Effects of Backwards Running Training on Forward Running Economy in Trained Males study at https://www.ncbi.nlm.nih.gov/pubmed/26332781 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

LAURA SIDDALL hosts the show with Bevan this week post her win at IRONMAN Australia | Port Macquarie. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LUKE PARKER (00:07:24) Luke is the winner of the free race entry competition to PORT to PORT. We catch up with Luke to find out how he's tracking. (00:17:08) Bev and Sid review the racing from Busselton and the ITU Long Distance Worlds (00:26:37) IRONMAN 70.3 St George, Utah. Our roving reporter Meredith Gardner captures interviews from the race. Sebastian Kienle (00:28:31) Jocelyn McCauley (00:35:03) Rudy Von Berg (00:46:42) Heather Wurtele (00:50:00) IRONMAN AUSTRALIA | PORT MACQUARIE RACE REVIEW AND INTERVIEWS (01:01:16) Laura Siddall pre-race (01:01:51) Kelsey Withrow pre-race (01:12:19) Tim Reed pre-race (01:20:27) Mark Bowstead pre-race (01:30:31) Pro Panel (01:33:26) Laura Siddall talks to us about her race (02:03:01) Kelsey Withrow post-race (02:27:16) Cam Wurf post-race (02:37:05) Tim Reed post-race (02:45:46) Denis Chevrot post-race (02:52:28) LINKS: Laura Siddall at https://laurasiddall.com/ Sebastian Kienle at https://www.sebastian-kienle.com/ Jocelyn McCauley at http://jocelynmccauley.com/index.html Heather Wurtele at https://www.teamwurtele.com/ Rudy Von Berg on Facebook at https://www.facebook.com/rudyvonberg/ Cameron Wurf on Instagram at https://www.instagram.com/cjwurf/ Tim Reed at http://timreed.com.au/ Denis Chevrot at https://www.denis-chevrot.com/ Mark Bowstead on Instagram at https://www.instagram.com/markbowtri/ Kelsey Withrow at https://www.kelseywithrow.com/ Mel Burke on Facebook at https://www.facebook.com/melanie.burke.129 Caroline Steffen on Facebook at https://www.facebook.com/Caroline-Steffen-279128515444985/ IRONMAN Australia | Port Macquarie at http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5miftFyy0 IRONMAN 70.3 St. George, Utah at http://ap.ironman.com/triathlon/events/americas/ironman-70.3/st.-george.aspx#/axzz5n0ZRZuVN Busselton Festival of Triathlon at http://www.busseltonfestivaloftriathlon.com.au/ ITU Long Distance Worlds at https://pontevedra2019.org/itu/en/ Port to Port MTB at https://porttoportmtb.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 WINNER: TRISTAN FRANKLIN (00:07:28) Tristan is the winner of the free race entry competition to IRONMAN AUSTRALIA | Port Macquarie. We catch up with Tristan to find out how he's tracking. HOT PROPERTY INTERVIEWS: JOE SKIPPER (00:23:49) AND JOCELYN MCCAULEY (00:52:48) IRONMAN TEXAS FINISH LINE INTERVIEWS WITH MEREDITH GARDNER: (01:04:49) Jeanni Seymour Lesley Smith Patrik Nilsson Andrew Starykowicz Daniela Ryf Jocelyn McCauley SID TALKS: (01:29:58) Laura Siddall and Bev review this weekend's racing. LINKS: IRONMAN AUSTRALIA | Port Macquarie at http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5mR5VQpC5 IRONMAN Texas at http://ap.ironman.com/triathlon/events/americas/ironman/texas.aspx#/axzz5mR5VQpC5 Joe Skipper at http://joeskipper.co.uk/ Jocelyn McCauley at http://jocelynmccauley.com/index.html Jeanni Seymour on Facebook at https://www.facebook.com/jeanniseymour1992/ Lesley Smith at http://www.lesleysmithtri.com/ Andrew Starykowicz at http://www.andrewstarykowicz.com/ Daniela Ryf at https://danielaryf.ch/en/ 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

WORKOUT OF THE WEEK: (00:14:29) Swimming stroke rate. Promoting efficiency and speed via rhythm and timing. HOT PROPERTY INTERVIEW: STEPHANIE DIXON (00:25:12) Bevan catches up with the inspirational Gold Medal winning Canadian Paralympic Swimmer Stephanie Dixon on the Swim Smooth Camp in Portland Oregon. ONE STEP AHEAD: (01:04:41) Probiotics and GI distress. LINKS: Stephanie Dixon is on Facebook at https://www.facebook.com/stephanie.anne.5 More about Swim Smooth at https://www.swimsmooth.com/ Finis Tempo Trainers at https://www.finisswim.com/Tempo-Trainer-Pro The Ramp Test at http://previous.swimsmooth.com/ramptest.html The effect of probiotics on respiratory infections and gastrointestinal symptoms during training in marathon runners at https://www.ncbi.nlm.nih.gov/pubmed/17962710 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

SID TALKS: (00:14:26) Sid's back and we talk AWA athletes qualifying for Kona plus we review the racing at Galveston 70.3 and IRONMAN South Africa. WORKOUT OF THE WEEK: (00:45:16) The latest research on the differences between running outside and running on a treadmill. HOT PROPERTY INTERVIEW: HEATHER WURTELE (01:00:54) We catch up with Heather after her recent win at Campeche 70.3. ONE STEP AHEAD: (01:44:45) The latest research on the refueling window – the 'window of opportunity'. LINKS: More about Laura Siddall at https://laurasiddall.com/ More about Heather Wurtele at https://www.teamwurtele.com/ A Systematic Review and Meta-Analysis of Crossover Studies Comparing Physiological, Perceptual and Performance Measures Between Treadmill and Overground Running at https://www.ncbi.nlm.nih.gov/pubmed/30847825 A 1% treadmill grade most accurately reflects the energetic cost of outdoor running at https://www.ncbi.nlm.nih.gov/pubmed/8887211 Is There a Post Workout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies at https://www.ncbi.nlm.nih.gov/pubmed/30702982 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 co-host this week is IMNZ Champion Jocelyn McCauley. HOT PROPERTY INTERVIEW: HANNAH WELLS (00:23:02) Bevan talks to Kiwi pro athlete Hannah Wells about her recent record breaking run with an all girls team from LA to Las Vegas…. The Speed Project. WORKOUT OF THE WEEK: (00:55:00) Bevan is currently working 'on camp' with Jocelyn in Boise, Idaho preparing for IRONMAN Texas. We hear more about what they've been doing. SID TALKS: (01:19:05) Sid's back and we talk UK Anti-Doping and Oceanside. LINKS: Jocelyn's Ironwomen podcast by Live Feisty at https://livefeisty.com/no-excuses-jocelyn-mccauley-s8e9/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ More about The Speed Project on their Facebook page at https://www.facebook.com/officialthespeedproject/ 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

WORKOUT OF THE WEEK: (00:10:08) Recovery protocols. HOT PROPERTY INTERVIEW: HAMISH CARTER (00:22:42) Olympic Gold Medalist Hamish Carter has been appointed to General Manager of High Performance at TRINZ. We caught up with Hamish to talk about his time in the sport. ONE STEP AHEAD: (01:19:28) Managing exercise induced asthma via diet. LINKS: Hamish Carter's appointment at https://triathlon.kiwi/new-appointments-at-triathlon-new-zealand/ The Phil Maffetone 180 Formula at https://philmaffetone.com/180-formula/ Good to Go by Christie Aschwanden at https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X Inactivity Induces Resistance to the Metabolic Benefits Following Acute Exercise at https://www.ncbi.nlm.nih.gov/pubmed/30763169 Pilates for Sports at https://www.pilatesforsports.com/

TIM BRAZIER: (00:16:35) Fitter Coach Tim Brazier does an ITU round up with Bev plus he talks to athlete Sam Ward. Sam currently sits in 6th position in the ITU World Triathlon Series after racing to a career best 6th in Abu Dhabi and podiuming with the NZ team at the Mixed Team Relay. HOT PROPERTY INTERVIEW: MARK BOWSTEAD (01:03:58) We talk to Kiwi professional triathlete Mark Bowstead about his PB performance at IRONMAN New Zealand where he raced to 6th. SID TALKS: (01:29:18) We talk to Laura Siddall and catch up on her race at Motatapu and some of the latest tri news. LINKS: Follow the Pewag Racing Team on Facebook at https://www.facebook.com/pewagracingteam/ and on Instagram at https://www.instagram.com/pewagracingteam/ Follow Mark Bowstead on Facebook at https://www.facebook.com/BowsteadBrothersTriathlon/ and on Instagram at https://www.instagram.com/markbowtri/ More about Tim Brazier at https://www.fitter.co.nz/coaching-services More about Sam Ward at https://www.triathlon.org/athletes/profile/46686/sam_ward Follow Sam on Facebook at https://www.facebook.com/samwardtri/ 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

WORKOUT OF THE WEEK: (00:22:39) Insulin sensitivity and sleep loss - how HIIT can help. HOT PROPERTY INTERVIEW: MATT BURTON: (00:36:25) We talk to Australian Matt Burton after his 2 recent great results at Challenge Wanaka and IRONMAN New Zealand. ONE STEP AHEAD: (01:18:19) The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise LINKS: Follow Matt Burton on Instagram at https://www.instagram.com/mattburton_01/ Link to Sleep loss and insulin insensitivity at https://www.foundmyfitness.com/episodes/sleep-loss-glucose-regulation Link to Mikki's segment at https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0274-y 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: CRAIG NIEPER (00:13:14) Craig is the winner of the free race entry competition to the Xterra Motatapu Triathlon event. We catch up with Craig post race to see how it all went. LISTENER QUESTION: (00:23:39) Swim frequency and technique analysis. WORKOUT OF THE WEEK: (00:27:57) The 'Off Season' HOT PROPERTY SKYE MOENCH: (00:39:49) We talk to American pro Triathlete Skye Moench about her move to the pro ranks in 2016 and her progression since then to becoming one of the top performers in long distance triathlon. ONE STEP AHEAD: (01:14:42) Pre-workout supplements – do we need them. LINKS: Motatapu Xterra Triathlon at https://motatapu.com/event-summary/xterra-triathlon/ IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx#/axzz5MQn4eazP Port to Port MTB at https://porttoportmtb.com/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html More about Skye Moench at http://skyemoench.com/about/ and on Facebook at https://www.facebook.com/skye.moench Link to Mikki's segment at http://www.mysportscience.com/single-post/2019/02/17/Pre-workout-supplements-which-ones-are-the-best 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

INTRO WITH BEV & MIKKI: Bev and Mikki are down in Taupo and introduce the episode from the swim start at IRONMAN New Zealand FEMALE PRO PANEL: (00:04:54) Meredith Kessler / Jocelyn McCauley / Laura Siddall / Teresa Adam Photo Credit Korupt Vision MALE PRO PANEL: (00:20:53) Terenzo Bozzone / Cameron Brown / Andrew Starykowicz / Braden Currie Photo Credit Korupt Vision TERESA ADAM PRE RACE IMNZ INTERVIEW: (00:37:13) Photo credit: Korupt Vision TERENZO BOZZONE PRE RACE IMNZ INTERVIEW: (00:40:27) Photo credit: Korupt Vision BEVAN AND ROSS LOCKEY (AKA THE FLEA) IMNZ RACE REVIEW: (00:46:57) Bevan and Ross review both the mens and womens race at IMNZ plus Ross fills us in on his recent 85km Ultra Run at Old Ghost Road. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LUKE PARKER: (00:47:21) Luke is the winner of the free race entry competition to the Port to Port MTB event. We catch up with Luke to find out a bit more about him. MENS FIELD INTERVIEWS: (01:15:42) TIM REED – 5TH PLACE MALE Photo credit: Korupt Vision BRADEN CURRIE – 3RD PLACE MALE ANDREW STARYKOWICZ – 2ND PLACE MALE MIKE PHILLIPS – IMNZ CHAMPION Photo credit: Korupt Vision WOMENS FIELD INTERVIEWS: (02:02:22) MEREDITH KESSLER - 3RD PLACE FEMALE i/v courtesy of Stef from www.witsup.com TERESA ADAM – 2ND PLACE FEMALE Photo Credit Witsup JOCELYN MCCAULEY – IMNZ CHAMPION FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: HEIDI SOWERBY: (02:25:20) Heidi is the winner of the free race entry competition to IMNZ. We catch up with her post race to find out how it all went! LINKS: IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx#/axzz5MQn4eazP Port to Port MTB at https://porttoportmtb.com/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html Meredith Kessler at http://www.meredithkessler.com/ Laura Siddall at https://laurasiddall.com/ Teresa Adam on Facebook at https://www.facebook.com/TeresaAdamNZTriathlete/ Terenzo Bozzone at https://www.terenzo.com/ Braden Currie https://www.bradencurrie.com/ Cameron Brown at https://cameronbrowntriathlete.com/about Mike Phillips at https://mikephillips.co.nz/ Andrew Starykowicz at http://www.andrewstarykowicz.com/ Tim Reed at http://timreed.com.au/ Old Ghost Road at http://www.oldghostultra.com/ Ross Lockey (The Flea) on Instagram at https://www.instagram.com/the_flea_triathlete/ 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: CRAIG NIEPER (00:07:17) Craig is the winner of the free race entry competition to the Xterra Motatapu Triathlon event. We catch up with Craig to find out how's he's tracking. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: HEIDI SOWERBY (00:19:19) Heidi is the winner of the free race entry competition to IRONMAN New Zealand. We catch up with Heidi to find out how's she's tracking. ONE STEP AHEAD: (00:34:11) Mikki discusses Dan Plews's LCHF approach to his world class performance in Kona last year. HOT PROPERTY INTERVIEW: JOCELYN McCAULEY (00:52:51) We chat with Jocelyn on the lead up to IRONMAN New Zealand. SID TALKS: (01:05:37) Sid's back and we talk through her race at Challenge Wanaka plus we review and give our predictions on the line up at IMNZ this weekend. LINKS: Motatapu Xterra Triathlon at https://motatapu.com/event-summary/xterra-triathlon/ Challenge Wanaka at https://www.challenge-wanaka.com/ Link to Mikki's blog on Dan Plews at https://mikkiwilliden.wordpress.com/ IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx#/axzz5MQn4eazP Port to Port MTB at https://porttoportmtb.com/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html 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

Bevan and 'The Flea' (Ross Lockey) host this week's episode and we review the weekend's racing at Challenge Wanaka and IRONMAN 70.3 Geelong. THE PRO PANEL – CHALLENGE WANAKA (00:03:41) BRADEN CURRIE: (00:37:27) HANNAH WELLS: (01:00:24) JAVIER GOMEZ: (01:32:53) LINKS: Challenge Wanaka at https://www.challenge-wanaka.com/ More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ More about Braden Currie at https://www.bradencurrie.com/ More about Javier Gomez at http://www.javiergomeznoya.com/ IRONMAN 70.3 Geelong at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/geelong.aspx#axzz5fkIMTXlA 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

FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LEIGH DAVIDSON (00:05:29) Leigh won the free race entry competition to IRONMAN Cairns. We find out a bit more about her. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: JASON CHESHIRE (00:13:13) Jason won the free race entry to the Kiwiman Xtreme and completed the race with his wife Rachel last weekend. We find out how it all went! HIGH JINX WITH HOCKERS: (00:25:15) We talk to Josh Hockley, ultra-runner, IRONMAN junky and husband of Australian pro triathlete Krystle Hockley about his 102km off road run at the Tarawera Ultra this weekend plus his experiences of Port to Port and Cairns. HOT PROPERTY INTERVIEW: CHELSEA SODARO: (00:42:14) Ex runner and newly signed American BMC pro triathlete Chelsea Sodaro is only a couple of years into her triathlon career but she's already having incredible results. Podiuming at both her 70.3 races last year she also took the overall win at Indian Wells 70.3. WORKOUT OF THE WEEK: (01:16:15) Deep Vein Thrombosis (DVT) and flying for athletes. ONE STEP AHEAD: (01:33:44) Curcumin and its effects on muscle damage and inflammation before and after exercise. LINKS: Pilates for Sports at https://www.pilatesforsports.com/ IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx Port to Port at https://porttoportmtb.com/ Kiwiman Xtreme at http://www.kxtri.com/ Tarawera Ultra at https://www.taraweraultra.co.nz/ Chelsea Sodaro on Instagram at https://www.instagram.com/chelseasodaro/ Curcumin study at https://www.onlinelibrary.wiley.com/doi/abs/10.1111/sms.13373?af=R& Sports Lab Physio at https://sportslab.net.nz/physio/ 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: (00:17:51) The sleep tech industry – devices to aid sleep. HOT PROPERTY INTERVIEW: PAUL NEWSOME (00:27:16) Paul is the founder and head coach of Swim Smooth – he's also a long-time swimmer, triathlete, and long-distance swimmer in his own right and trained back in the day with UK triathlon legends Simon Lessing and Julie Dibens. We talk to Paul about the development of his Swim Smooth business and his plans for the future. SID TALKS: (01:33:24) Sid's back in NZ and we chew the 'tri goss fat' around the Collins Cup and the Triple Crown. LINKS: Swim Smooth at https://www.swimsmooth.com/ and on Facebook at https://www.facebook.com/Swim-Smooth-The-Worlds-Most-Passionate-Swim-Coaching-336910292072/ More about Laura Siddall at https://laurasiddall.com/ Pushys at https://www.pushys.com.au/ Pilates for Sports at https://www.pilatesforsports.com/ Sweetcheeks NZ at https://www.sweetcheeksnz.co.nz/ Ross Tucker Sports Scientist at https://sportsscientists.com/ 8 Year Ban article at https://sportsscientists.com/2019/01/44-and-jemima-sumgong-gets-an-eight-year-ban-oh-and-dubai-was-super-fast-again-in-painted-shoes/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+blogspot%2FcJKs+%28The+Science+of+Sport%29 More about the Collins Cup at http://www.thecollinscup.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: The competition for a free race entry to the Cairns Airport IRONMAN is live! WORKOUT OF THE WEEK: (00:14:00) Meditation – a study on elite athletes. HOT PROPERTY INTERVIEW: KATIE ZAFERES (00:28:49) Currently one of the fastest female ITU athletes in the world we talk to USA pro triathlete Katie Zaferes. HOT PROPERTY INTERVIEW: HAYDEN WILDE (01:03:18) We talk to New Zealander Hayden Wilde (The Falcon) and his coach Craig Kirkwood about his ITU career to date and his Super League successes. ONE STEP AHEAD: (01:31:48) Sleep. Some nutritional strategies to aid sleeping. SID TALKS: (01:44:32) Sid's back and we talk about her new bike sponsor… FACTOR. LINKS: More about the Cairns Airport IRONMAN at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx#axzz5deeNzgAd Meditation article at https://www.outsideonline.com/2377856/mpeak-performance-mindfulness-test?utm_medium=email&utm_campaign=Bodywork-01122019&utm_content=Bodywork-01122019+Version+B+CID_e61c6f0d8f3d0ad6b43d01e7f45b58dc&utm_source=campaignmonitor%20outsidemagazine&utm_term=READ%20MORE More about mPEAK at http://mbpti.org/programs/mpeak/ Guided meditations at https://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/audio.aspx More about Katie Zaferes at http://www.katiezaferes.com/ and on Facebook at https://www.facebook.com/katiezaferestriathlete/ More about Hayden Wilde at https://www.haydenwilde.nz/ and on Facebook at https://www.facebook.com/www.Haydenwildemultisporter.nz/ More about Craig Kirkwood at https://www.ckcoaching.co.nz/ More about Super League Triathlon at https://www.superleaguetriathlon.com/ More about Laura Siddall at https://laurasiddall.com/ Pushys at https://www.pushys.com.au/ 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

ONE STEP AHEAD: (00:09:40) How to improve time trialing (pedal stroke and muscular endurance) on your indoor trainer by simulating hills. HOT PROPERTY INTERVIEW: JOE GAMBLES (00:16:57) We bring back Smokin' Joe Gambles to talk about his 2018 season, his plans for this year, working with Heather Jackson and his move to veganism. SID TALKS: (01:32:12) Sid's back and we talk Challenge Wanaka, Gomez, the Triple Crown plus she has a new bike sponsor… LINKS: More about Joe Gambles at http://joegamblesracing.com/ and on Facebook at https://www.facebook.com/joe.gambles More about Laura Siddall at https://laurasiddall.com/ More about Louise Minchin at https://www.louiseminchin.com/ Research study on sodium at http://article.sapub.org/10.5923.j.sports.20180803.05.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

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: SHANE DORMAN (00:07:10) Shane won the free race entry to the Mount Festival of Sports Aquabike event. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: CAM LANGSFORD (00:12.29) Cam won the free race entry to the Mount Festival of Sports Half distance event. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: ROSS LOCKEY (00:19:46) Ross (AKA The Flea) won the free race entry to the Mount Festival of Sports Enduro event. MOUNT FESTIVAL OF SPORTS HALF IRONMAN RACE WINNER: HANNAH WELLS (00:27:50) MOUNT FESTIVAL OF SPORTS HALF IRONMAN RACE WINNER: MIKE PHILLIPS (00:35:09) FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: LUKE TAYLOR (00:42:58) Luke won the free entry to the Challenge Wanaka Half distance race. HOT PROPERTY INTERVIEW: LOUISE MINCHIN (00:49:37) Louise Minchin currently presents Breakfast on BBC One, the UK's most watched morning TV programme, with over six and a half million viewers a day. Before this she was one of the main anchors on the BBC News Channel, and a regular presenter of the BBC One O'clock News. Outside her work commitments, Louise is a passionate triathlete and qualified in her age group for Team GB. She competed in the World Triathlon Championships in Chicago in 2015, and the European Triathlon Championships in Lisbon in 2016. More recently Louise competed in Patagon Man. ​LINKS: More about Louise Minchin at https://www.louiseminchin.com/ More about Mike Phillips at https://mikephillips.co.nz/ and on Facebook at https://www.facebook.com/Mikephillipsnz More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ and on Facebook at https://www.facebook.com/Hannah.Wells.Triathlete/ Port of Tauranga Half at http://mountfestival.kiwi/ Pushys at https://www.pushys.com.au/ Pilates for Sports at https://www.pilatesforsports.com/ More about PatagonMan at http://www.patagonman.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: (00:15:16) We answer some listener questions around LCHF and HBCD. HOT PROPERTY INTERVIEW: DAVID MCNAMEE (00:28:30) We talk to Scottish pro triathlete David McNamee about his podium finishes in Kona and his racing and training philosophies leading in. WORKOUT OF THE WEEK: (01:14:25) Running economy and how to improve it. LINKS: More about David McNamee at http://www.davidmcnamee.co.uk/ Port of Tauranga Half at http://mountfestival.kiwi/ Pushys at https://www.pushys.com.au/ Pilates for Sports at https://www.pilatesforsports.com/ Ecomist Blue Lake Multisport Festival at http://rats.org.nz/events/blue-lake-multisport-festival 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: TRISTAN FRANKLIN (00:05:26) Tristan won the free entry to IRONMAN Port Macquarie. We find out a bit more about him. HOT PROPERTY INTERVIEW: JOCELYN MCCAULEY (00:16:55) We catch up with American pro triathlete Jocelyn McCauley after her podium 2nd at the IRONMAN Taupo 70.3 in December. SID TALKS: (00:59:43) Laura and Bev recap some of the highlights from 2018 and share their personal highs and lows. LINKS: More about Jocelyn McCauley at http://jocelynmccauley.com/index.html More about Laura Siddall at https://laurasiddall.com/ More about IRONMAN Australia at http://eu.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5bBbAHBug 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: (00:10:31) Probiotics. HOT PROPERTY INTERVIEW: RICHARD THOMPSON (00:19:39) Richard Thompson of T-Zero broke the world record with his time at Ultraman Australia. Last month he raced to take the win the Ultraman World Champs in Hawaii. SID TALKS: (01:27:48) We talk to Laura Siddall and catch up on the latest tri news. LINKS: More about Richard Thompson at T:Zero Multisport at https://www.tzeromultisport.com/richard-thompson.html 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: CRAIG NIEPER (00:21:38) Craig won the free race entry to the Motatapu Xterra Triathlon. We find out a bit more about him. ONE STEP AHEAD: (00:32:04) Glutamine. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: SHAUN BEUTH (00:37:45) Shaun won the free race entry to IRONMAN 70.3 Taupo and raced last weekend. We find out how it all went! FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: KIRSTEN GILLESPIE (00:52:59) Kirsten won the free race entry to IRONMAN Western Australia and raced a couple of weekends ago. We find out how her race unfolded. WORKOUT OF THE WEEK: (01:04:38) We talk to Kelly Sheerin of the Running Mechanics Clinic at Auckland University of Technology about the latest research around running shoes. LINKS: More about the Coast to Coast at http://www.coasttocoast.co.nz/ More about the Motatapu Xterra Triathlon at https://motatapu.com/event-summary/xterra-triathlon Glutamine Study at https://nutrirejournal.biomedcentral.com/articles/10.1186/s41110-018-0087-9 IRONMAN 70.3 Taupo at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5ZcpLXXyq More about Kelly Sheerin at https://www.aut.ac.nz/profiles/kelly-sheerin Links to running shoes studies here: https://www.nature.com/articles/s41598-018-35980-6 https://www.trainingpeaks.com/blog/is-more-cushioning-better-for-long-distance-running-shoes/?utm_campaign=Is_More_Cushioning_Better_For_Long_Distance_Running_Shoes%3F&utm_medium=Email&utm_source=SocialToaster https://www.outsideonline.com/2367961/how-do-nikes-vaporfly-4-shoes-actually-work?utm_medium=social&utm_source=email&utm_campaign=onsiteshare IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.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

Bevan and Sid introduce coverage from IRONMAN 70.3 Taupo this weekend. PREMIUM CONTENT FOR FITTER RADIO COFFEE CLUB MEMBERS ONLY: Bev collects interviews with the pros pre and post-race. Go to our Coffee Club pages at https://www.fitter.co.nz/exclusive-content/ to listen. Mike Phillips Radka Kahlefeldt FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: HEIDI SOWERBY (00:28:27) Heidi won the free race entry competition to IRONMAN New Zealand, we find out a bit more about her. HOT PROPERTY INTERVIEW: ANDREAS DREITZ (00:40:00) German triathlete Andi Dreitz raced to a podium 2nd at his debut in Roth and took the victory at his first full IRONMAN distance in October. Just back from Arizona, we talk to Andi about his career to date, his race in Kona and his plans for qualifying again next year. ONE STEP AHEAD: (01:21:05) Mikki's kitchen LINKS: More about Laura Siddall at https://laurasiddall.com/ More about Andreas Dreitz at http://andreas-dreitz.com/ and on Facebook at https://www.facebook.com/andidreitz More about IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx More about IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx Pushys at https://www.pushys.com.au/ Sports Lab Physio at https://sportslab.net.nz/ Infinit Nutrition at http://www.infinitnutrition.com/ Mikki's recipes at:https://mikkiwilliden.com/recipes/coconut-crusted-low-carb-lemon-cheesecake and https://mikkiwilliden.com/recipes/zoodle-pizza-bake 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

EXCLUSIVE PODCAST CONTENT FOR FITTER RADIO COFFEE CLUB MEMBERS: (00:00:00) Fitter Radio 'Roving Reporter' (and Fitter coached Pro Triathlete) Jarrod Harvey, introduces coverage from THE IRONMAN Western Australia race yesterday! PREMIUM CONTENT: Jarrod collects interviews with XXX Go to our Coffee Club pages at https://www.fitter.co.nz/exclusive-content/ to listen. SID TALKS WORKOUT OF THE WEEK: (00:32:25) The Off-Season. HOT PROPERTY INTERVIEW: ANNE HAUG (01:02:31) We talk to Germany's Anne Haug about her career as an ITU athlete, her change to the long distance and her recent 3rd place podiums at 70.3 Worlds and Kona! Photo Credit Tom Schlegel - DT Swiss ONE STEP AHEAD: (01:48:39) Rhodiola Rosea and its' effects on sport performance. LINKS: More about Laura Siddall at https://laurasiddall.com/ More about Anne Haug at https://anne-haug.de/ and on Facebook at https://www.facebook.com/tri.anne.haug More about PatagonMan at http://www.patagonman.com/ More about Rockman at http://www.rockmanswimrun.com/ More about IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx More about IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx Pushys at https://www.pushys.com.au/ SwimPlan at https://swimplan.com/ Rhodiola study at Now Rhodiola at https://nz.iherb.com/pr/Now-Foods-Rhodiola-500-mg-60-Veg-Capsules/335 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

EXCLUSIVE PODCAST CONTENT FOR FITTER RADIO COFFEE CLUB MEMBERS: Fitter Radio 'Roving Reporter' (and Fitter coached Pro Triathlete) Jarrod Harvey, introduces coverage from the IRONMAN 70.3 Western Sydney race yesterday! PREMIUM CONTENT: Jarrod collects interviews with Terenzo Bozzone, Sam Appleton, Casey Munro, David Mainwaring, Sam Douglas, Radka Kahlefeldt, Hannah Wells and Grace Thek. Go to our Coffee Club pages at https://www.fitter.co.nz/exclusive-content/ to listen. FITTER RADIO COFFEE CLUB RACE WINNER: BRAD GEORGE (00:11:36) Brad talks to us post-race about the Queenstown Marathon. FITTER RADIO COFFEE CLUB RACE WINNER: JEN HOYLE (00:31:05) Jen Hoyle is the winner of the free entry for the Rockman in Mount Maunganui, NZ. We find out a bit more about Jen. FITTER RADIO COFFEE CLUB RACE WINNER: JASON CHESHIRE (00:42:26) Jason won the free race entry to the KiwiXtreme. We find out a bit more about Jason. ONE STEP AHEAD: (00:53:36) Holiday Eating. FITTER RADIO COFFEE CLUB RACE WINNER: SHAUN BEUTH (01:04:39) Shaun won the free race entry to the IRONMAN 70.3 in Taupo. We catch up with Shaun to find out how his training's going. WORKOUT OF THE WEEK: LOU DAVEY (01:28:19) We talk to Clinical/Performance Psychologist for High Performance Sport New Zealand Lou Davey about self-sabotage and anxiety around racing in sport. SID AND TIM TALKS: (01:58:49) Laura 'Sid' Siddall is back in NZ and Fitter Coach Tim Brazier is helping her with her swimming. We have a 3-way with Tim and Sid and talk about how she's doing. LINKS: Infinit Nutrition at https://www.infinitnutrition.com.au/ More about KiwiXtreme at http://www.kxtri.com/ More about Rockman at http://www.rockmanswimrun.com/ The Pioneer at https://www.thepioneer.co.nz/ More about IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx IRONMAN 70.3 Taupo at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5XjEd25NM IRONMAN 70.3 Western Sydney at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/western-sydney.aspx#axzz5XjEd25NM Lou Davey at https://hpsnz.org.nz/ Podcast Finding Mastery at https://findingmastery.net/category/podcasts/ Pushys at https://www.pushys.com.au/ SwimPlan at https://swimplan.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 WINNER: KIRSTEN GILLESPIE (00:14:05) Kirsten is the winner of our IRONMAN Western Australia race entry. We talk to Kirsten about how her training's going a few weeks out from the race! HOT PROPERTY INTERVIEW: PROF PAUL LAURSEN (00:27:43) We bring Professor Paul Laursen back to the show to talk about his new course and text book 'The Science and Application of High Intensity Interval Training'. FITTER RADIO COFFEE CLUB RACE WINNER: ROSS LOCKEY (00:56:45) Ross 'The Flea' Lockey is the winner of the 'Enduro' race entry at the Mount Festival of Sports in January next year. We find out a bit more about Ross. FITTER RADIO COFFEE CLUB RACE WINNER: SHANE DORMAN (01:06:17) Shane Dorman is the winner of the 'Aquabike' race entry at the Mount Festival of Sports in January next year. We find out a bit more about Shane. 5 MIN FOCUS: THOR HESSELBERG (01:12:46) Thor is the man behind Rockman and KiwiXtreme. We talk to Thor about these races in New Zealand next year. LINKS: More about the Mount Festival of Multisport at http://mountfestival.kiwi/ Profs new course and text book at https://hiitscience.com/ More about Paul Laursen at https://www.plewsandprof.com/ IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5X9iwNIRc More about KiwiXtreme at http://www.kxtri.com/ More about Rockman at http://www.rockmanswimrun.com/ Thor Hesselberg at http://www.thorxtri.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 WINNER: KEVIN CAMPBELL (00:14:39) We talk to Kev post his race at the Noosa Triathlon. FITTER RADIO COFFEE CLUB RACE WINNER: CAM LANGSFORD (00:30:32) Cam won the free race entry to the Mount Half – one of the events at the Mount Festival of Sports in January next year. We find out a bit more about him. WORKOUT OF THE WEEK: (00:45:17) Bevan does Pilates for Sports – the 10 week PFS Challenge. FITTER RADIO COFFEE CLUB WINNER: NATHAN SCOTT (00:49:40) Congratulations to Nathan on winning the $150 Pushys voucher! HOT PROPERTY INTERVIEW: CALLUM MILLWARD (00:50:52) IRONMAN have now ruled on the incident in Kona when Cam Watt of Trisutto attempted to derail Callum's race. We talk to Callum about what happened on that day. Photo Credit: Korupt Vision 5 MINUTE FOCUS – ULTRAMAN UK: (01:38:16) We talk to Ben and Darren of Racing Quest (UK) Limited, an events management team specialising in ultra-distance triathlon. Their flagship event is Ultraman UK (UMUK), a three-day staged triathlon over the traditional Ultraman distance of 515km. UMUK is widely considered as one of the toughest ultra-distance staged triathlons in the world due to its +6,500 metres of ascent, with both long gradual and short but brutally steep climbs. ONE STEP AHEAD: (02:06:08) Low carb diets and food sequencing. LINKS: More about the Noosa Triathlon at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5WUvWBn2I More about the Mount Festival of Multisport at http://mountfestival.kiwi/ More about Pilates for Sports and the 10 Week PFS Challenge at https://www.pilatesforsports.com/what-is-10pfs.html More about Racing Quest and UMUK at http://www.racingquest.co.uk/umuk/ and on Facebook at https://www.facebook.com/racingquest.co.uk More about Pushys at https://www.pushys.com.au/ Mikki's loaf at https://mikkiwilliden.com/recipes/cinnamon-loaf One Step Ahead Study at https://www.ncbi.nlm.nih.gov/pubmed/30101510 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: (00:14:00) Racing on an LCHF diet – training the gut. FITTER RADIO COFFEE CLUB RACE WINNER: BRAD GEORGE (00:28:18) Brad won the free race entry to the Queenstown Marathon. We find out how his training's going on the lead up to the event. HOT PROPERTY INTERVIEW: DAN PLEWS (00:39:20) Dan raced to 8hrs 24mins in Kona - a time which not only earned him the title of overall Age Group Champion but also Fastest Age Grouper of all time on that course. We talk to Dan about his spectacular performance. Dan Plews (centre) SID TALKS: (01:37:47) Sid's back and we talk controversy! We discuss Sid's Challenge Sardinia race plus Cam Watt's interruption of Callum Millward's race in Kona. LINKS: More about Dan Plews https://www.plewsandprof.com/ More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB WINNER: JARROD OWEN (00:13:19) Congratulations Jarrod on winning the 12-month Training Peaks Premium Subscription. FITTER RADIO COFFEE CLUB RACE WINNER: RICHARD KINGSFORD (00:15:00) Richard won the free race entry to the Cape to Cape Mountain Bike 4-day stage event in Australia. We find out how his race went and how he felt about the day. WORKOUT OF THE WEEK: (00:27:34) Is over-striding killing the run leg of your triathlon. HOT PROPERTY INTERVIEW: SAM APPLETON (00:36:03) Whilst we were in Kona we managed to catch up with Australian pro triathlete Sam Appleton. He talks to us about his recent race results and his plans (or otherwise) to do his first full iron distance race. ONE STEP AHEAD: (01:04:56) Home-made sports drink. 5 Cups water / Half cup lime juice (fresh or pouched) / Half tsp Cream of Tartar / Quarter tsp salt / Stevia to sweeten MIKKIS RACE: (01:14:04) We catch up with Mikki and the Vegetarian post Auckland Marathon to see how they went #thejourneyto317 LINKS: More about Sam Appleton at https://www.samappleton.com/ Follow Sam on Facebook at https://www.facebook.com/samappletonprotri/ More about the Noosa Tri at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5UorQteCE More about Pushys at https://www.pushys.com.au/ More about Training Peaks at https://www.trainingpeaks.com/ More about the Cape to Cape at https://capetocapemtb.com/ More about the Mount Festival of Sport at http://mountfestival.kiwi/ and on Facebook at https://www.facebook.com/taurangahalf/ The Auckland Marathon at https://aucklandmarathon.co.nz/ Switch Nutrition at https://switchnutrition.com.au/ 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 WINNER: SWEETCHEEKS NZ: Congratulations to Sonia Bracegirdle on winning the $100 Sweet Cheeks prize pack. FITTER RADIO COFFEE CLUB WINNER: PUSHYS: Congratulations to John Doody on winning the $150 Pushys voucher. WORKOUT OF THE WEEK: (00:14:53) Pilates for Sports athlete screening. HOT PROPERTY INTERVIEW: MEL HAUSCHILDT: (00:21:00) Whilst we were in Kona we managed to catch up with Australian pro triathlete Mel Hauschildt. Mel was unfortunately recovering from an injury prior to Kona and unable to compete. This is now the 5th Kona in which she's been unable to compete due to injury. Mel talks to us about what's been happening and how she's feeling right now. FITTER RADIO COFFEE CLUB RACE WINNER: KEVIN CAMPBELL: (00:51:24) Kevin won the free race entry to the iconic Noosa Triathlon. We find out how his training's been going for this awesome event plus we find out how his 70.3 race went on the Sunny Coast too! ONE STEP AHEAD: (01:02:42) Vegetarian diets and the athlete. LINKS: More about Mel Hauschildt at http://www.melissahauschildt.com/ Follow Mel on Facebook at https://www.facebook.com/melhauschildt More about Pilates for Sports at https://www.pilatesforsports.com/ More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ More about Pushys at https://www.pushys.com.au/ More about The Noosa Triathlon Multisport Festival at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5Ub4ITa24 Link to prof and aniko and lchf diet not suitable 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

BRADEN CURRIE: (00:25:46) RACHEL MCBRIDE: (00:36:05) ANDY POTTS: (00:42:47) EMMA PALLANT: 00:46:49) CAMERON BROWN: (00:49:17) HEATHER JACKSON: (00:52:09) TIM BERKEL: (00:56:09) HELLE FREDERIKSEN (00:58:26) TIM REED (01:07:24) Sarah True: (01:10:27) JOE SKIPPER: (01:13:26) LUCY CHARLES (01:21:15) DAN PLEWS: (01:25:38) LAURA SIDDALL (01:29:14) DAVID McNAMEE (01:35:13) LIZ BLATCHFORD: (01:39:30) BETH AND LUKE McKENZIE: (01:40:53) TERESA ADAM: (01:44:42) JAMES CUNNAMA: (01:49:50) ANGELA NAETH: (01:53:39) TOP 5 FEMALES: (01:57:32) TOP 5 MALES: (02:09:05) LINKS: More about Pushys at https://www.pushys.com.au/ More about Sweet Cheeks NZ 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

Mikki reports back from another day of the IRONMAN Sports Medicine Conference in Kona. JOSH AMBERGER: (00:15:45) JAN VAN BERKEL: (00:36:32) MEREDITH KESSLER: (01:00:31) KEVIN COLLINGTON: (01:25:35) LIZ BLATCHFORD: (01:43:08) Photo Credit Korupt Vision WILL CLARKE (01:53:48) EMMA PALLANT: (02:08:25) LINKS: More about Kevin Collington at http://www.kevincollington.com/ Follow Kevin on Facebook at https://www.facebook.com/KevinCollingtonTriathlete/ More about Jan Van Berkel at http://janvanberkel.com/ Follow Jan on Facebook at https://www.facebook.com/janvanberkel/ More about Josh Amburger at http://www.josh-amberger.com/ Follow Josh on Facebook at https://www.facebook.com/josh.amberger More about Meredith Kessler at http://www.meredithkessler.com/ Follow Meredith on Facebook at https://www.facebook.com/mbkessler55 Follow Emma on Facebook at https://www.facebook.com/emma.pallant.77 Follow Liz Blatchford on Instagram at https://www.instagram.com/liz_blatchford/ More about Will Clarke at http://will-clarke.com/ Follow Will on Facebook at https://www.facebook.com/clarkey.will.tri/ 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

An intro from Bev and Mikki. BRADEN CURRIE: (00:10:32) SARAH TRUE: (00:29:51) CALLUM MILLWARD: (00:43:56) JOE SKIPPER: (01:06:25) MIKE PHILLIPS: (01:19:49) LUKE AND BETH MCKENZIE: (01:38:20) KRYSTLE HOCKLEY AND LAUREN PARKER: (02:12:00) LINKS: More about Braden Currie at https://www.bradencurrie.com/ Follow Braden on Facebook at https://www.facebook.com/multisportbradencurrie/ Follow Sarah on Facebook at https://www.facebook.com/sgroffy/ More about Callum Millward at https://www.callummillward.com/ Follow Callum on Facebook at https://www.facebook.com/callummillward5 More about Joe Skipper at http://joeskipper.co.uk/ Follow Joe on Facebook at https://www.facebook.com/Joeskippertriathlete/ More about Mike Phillips at https://mikephillips.co.nz/ Follow Mike on Facebook at https://www.facebook.com/Mikephillipsnz More about Luke at http://lukemckenzie.com/ and Beth on Facebook at https://www.facebook.com/bethgerdes More about Lauren Parker at https://www.laurenparkerfoundation.com.au/ More about Krystle Hockley at http://www.krystlehockley.com/ Follow Lauren on Facebook at https://www.facebook.com/Lozeloquence and Krystle at https://www.facebook.com/krystle.hockley 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

Mikki reports back from Day 3 of the IRONMAN Sports Medicine Conference in Kona. SUSIE CHEETHAM: (00:17:24) JOCELYN McCAULEY: (00:48:59) TIM VAN BERKEL: (01:24:31) SIMON COCHRANE: (01:39:15) KIRSTY CALMAN: (01:55:26) LINKS: More about Tim Berkel at https://www.timberkel.com/ Follow Tim on Facebook at https://www.facebook.com/TimBerkelOfficial/ Follow Jocelyn McCauley on Facebook at https://www.facebook.com/Jocelyn-McCauley-Professional-Triathlete-191314248136083/ More about Susie Cheetham at http://www.susiecheetham.com/ Follow Susie on Facebook at https://www.facebook.com/susiecheethamtriathlete/ More about Simon Cochrane at http://www.simoncochrane.net/ Follow Simon on Facebook at https://www.facebook.com/SimonCochraneIronman/ 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

Mikki's reports back from the IRONMAN Sports Medicine Conference in Kona and gives us an update on her marathon #journeyto317. ANDREW STARYKOWICZ: (00:22:30) MARCUS COOK: (01:09:32) MARSHALL MCNEICE AND BEN PHILLIPS: (01:09:32) Dylan McNeice and Marshall McNeice Mike Phillips and Ben Phillips TIM REED: (02:03:30) LINKS: More about Tim Reed at http://timreed.com.au/ Follow Tim on Facebook at https://www.facebook.com/timreedprotri/ More about Andrew Starykowicz at http://www.andrewstarykowicz.com/ Follow Starky on Facebook at https://www.facebook.com/starykowicz/ More about Marcus Cook at http://bigtolittle.com/ Marshall McNeice at https://www.facebook.com/marshmarsh Ben Phillips at https://www.facebook.com/ben.phillips.1612 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 HAS A NEW SPONSOR: SWIMPLAN (00:16:00) Give your pool sessions some structure, swim further, stay focussed and enjoy your workouts even more. Swimplan calculates target times using your Critical Swim Speed and automatically creates workouts using your preferences including the equipment you use and the strokes you like to swim. Create your own personalized workout plan and let Swimplan take care of your individual session settings. Fitter Radio listeners have been offered a 20% discount on Swimplan Premium subscriptions. Go to the website at www.swimplan.com/fitter register for free and when you upgrade to Swimplan Premium use the Promo code Fitter. FITTER RADIO COFFEE CLUB WINNER: (00:19:12) Congratulations to Dean Galt on winning the FREE Premium Training Peaks account! TIM O'DONNELL AND MIRINDA CARFRAE: (00:21:17) TERESA ADAM: (00:27:08) MEL BURKE: (00:40:30) DEAN GALT: (00:49:22) HEATHER JACKSON: (01:04:03) LINSEY CORBIN: (01:31:25) LINKS: Born to Run at https://www.amazon.com/Born-Run-Hidden-Superathletes- Greatest/dp/0307279189 More about Teresa Adam at https://teresaadamtriathlete.blogspot.com/ Follow Teresa on Facebook at https://www.facebook.com/TeresaAdamNZTriathlete/ More about Training Peaks at https://www.trainingpeaks.com/ More about Heather Jackson at http://www.heatherjacksonracing.com/ Follow Heather on Facebook at https://www.facebook.com/heatherjacksonracing/ More about Linsey Corbin at http://www.linseycorbin.com/ Follow Linsey on Facebook at https://www.facebook.com/Linsey-Corbin-141393535892316/ Pilates for Sports at https://www.pilatesforsports.com/ More about Mirinda Carfrae at http://www.mirindacarfrae.com/ Follow Rinny on Facebook at https://www.facebook.com/rinnytriathlon/ More about Tim O'Donnell at https://www.timothyodonnell.com/ Follow Tim on Facebook at https://www.facebook.com/TOinTRI/ Follow Mel on Facebook at https://www.facebook.com/melanie.burke.129 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

Sid's hosting and we bring you our first podcast from Kona! We kick off with a chat with Sid about her recent win at Challenge Madrid. CAMERON BROWN: (00:30:43) RACHEL MCBRIDE: (01:05:21) MEGAN ARTHUR: (01:49:08) LINKS: More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/laura.siddall.5333 More about Challenge Madrid at http://www.challenge-family.com/race/challenge-madrid/ More about Cameron Brown at https://cameronbrowntriathlete.com/about/ Follow Cam on Facebook at https://www.facebook.com/CameronBrownTriathlete/ More about Rachel McBride at https://www.rachelmcbride.com/ Follow Rachel on Facebook at https://www.facebook.com/rachelmcbridetri/ Megan Arthur on Facebook at https://www.facebook.com/megan.arthur.92

WORKOUT OF THE WEEK: (00:18:42) Kicking in swimming. FITTER RADIO COFFEE CLUB COMPETITION WINNER: RICHARD KINGSFORD (00:33:30) Richard won the free race entry to the Cape to Cape Mountain Bike Race. We find out how his training's going for this 4 stage MTB event in Western Australia. FITTER RADIO COFFEE CLUB COMPETITION WINNER: SHAUN BEUTH (00:42:38) Shaun won the free race entry to the IRONMAN 70.3 in Taupo. We talk to Shaun after his recent trek in South America and find out a bit more about him and his history in the sport. HOT PROPERTY INTERVIEW: RADKA KAHLEFELDT (00:54:26) Czech athlete Radka Kahlefeldt is producing some great results after the birth of her baby. She talks to us about life as a mum and her season to date. ONE STEP AHEAD: (01:14:43) Weight loss and the athlete LINKS: More about Radka at https://www.radkaracing.com/ Follow Radka on Instagram at https://www.instagram.com/radkavodickova1/ IRONMAN Taupo 70.3 at http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5SbpOJjs7 More about Cape to Cape at https://capetocapemtb.com/ Study on kicking at https://www.jbiomech.com/article/S0021-9290(18)30406-8/fulltext 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 WINNER: (00:13:45) Congratulations to Debbie Lewry on winning the $100 prize pack from Sweet Cheeks NZ! 5 MINUTE FOCUS: (00:15:38) The Coros Frontier Smart Road Helmet from Pushys HOT PROPERTY INTERVIEW: DYLAN MCNEICE (00:23:25) Dylan McNeice NZ long distance pro triathlete has moved to an LHCF way of eating. We talk to him about the change and answer some questions that Dyl has about what he should and shouldn't be eating. Dyl's 90 Second Keto Bread Recipe: 1 x egg / 30g of almond flour / ½ teaspoon of baking powder / Salt ONE STEP AHEAD: (01:09:37) Coffee. WORKOUT OF THE WEEK: (01:15:30) Jetlag. HOT PROPERTY INTERVIEW (2) TAYLER REID: (01:26:55) The newly crowned U23 ITU Grand Final World Champ, Kiwi Tayler Reid. LINKS: More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ More about Dylan McNeice at http://dylanmcneice.com/ Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete/ More about Tayler Reid at https://www.triathlon.org/athletes/profile/tayler_reid Follow Tayler on Facebook at https://www.facebook.com/taylerreidnz/ More about Pushys at https://www.pushys.com.au/ Cycling helmet at https://www.pushys.com.au/coros-frontier-smart-road-helmet-black-blue.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

FITTER RADIO COFFEE CLUB WINNER: (00:10:59) Congratulations to Graham Brewster on winning the FREE Premium Training Peaks account! FITTER RADIO COFFEE CLUB COMPETITION TIME: (00:11:53) This week we're offering club members a $100 prize pack from Sweet Cheeks NZ. Draw closes this Friday 21 September at 12 noon (NZ time) PILATES FOR SPORTS – ATHLETE SCREENING (00:13:42) We talk to Noeleen O'Shea, Co-Founder of Pilates for Sports. Pilates for Sports, the official supplier of Pilates Strength and Conditioning, is the ultimate strength and conditioning workout that will take your performance to the next level. This week Noeleen tells us about a cool service they offer to help athletes identify weaknesses in their cycling. WORKOUT OF THE WEEK: (00:18:28) We follow up on strength training with a recent study on evaluating muscular adaptations between low-, moderate-, and high-volume resistance training (RT) protocols in resistance-trained men. HOT PROPERTY INTERVIEW: DANIELA SAMMLER (00:28:00) We interview German pro Triathlete and winner of 2018 Challenge Roth Daniela Sammler. Bev talks to Dani about her career to date and her recent win at Challenge Roth. ONE STEP AHEAD: (00:55:58) Hydration. SID TALKS: (01:06:25) Sid's back in Girona and we catch up with her race at Challenge Walchsee plus we chew the tri fat. ITU ROUND UP: (01:47:41) FITTER coaches Bevan and Tim do a roundup of the weekends racing at the ITU World Series Grand Final at the Gold Coast. LINKS: More about Training Peaks at https://www.trainingpeaks.com/ More about Daniela Sammler at https://www.daniela-saemmler.com/ Follow Daniela on Facebook at https://www.facebook.com/DanielaSaemmler/ Pilates for Sports at https://www.pilatesforsports.com/ More about the ITU Grand Final Gold Coast at https://goldcoast.triathlon.org/ IM703 Taupo at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5RJr1QLGn Workout of the Week study at https://www.ncbi.nlm.nih.gov/pubmed/30153194 More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Pilates for Sports at https://www.pilatesforsports.com/ More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/laura.siddall.5333 More about Challenge Walchsee at http://challenge-walchsee.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 TIME: (00:00:15.37) This week our Coffee Club members all go in the draw to win a Training Peaks Premium Account! Draw closes 12 noon Friday 14 September. FITTER RADIO COFFEE CLUB WINNER: KIRSTEN GILLESPIE (00:16:28) We talk to Fitter Radio Coffee Clubber Kirsten Gillespie, recent winner of the IRONMAN Western Australia free race entry and Secret Double Agent! 😊 Based in Canberra Kirsten has already completed two full IRONMAN races – both at IRONMAN Australia Port Macquarie. This time she's looking to go faster! WORKOUT OF THE WEEK: (00:30:37) Our FITTER coaches Bevan and Tim Brazier chat about the upcoming ITU WTS Grand Final in the Gold Coast! HOT PROPERTY INTERVIEW: KRISTIAN BLUMMENFELT (00:58:42) Kristian Blummenfelt from Bergen, Norway is currently one of the best ITU athletes in the world. Finishing 3rd in the ITU World Triathlon Series (WTS) last year he has continued on to win or podium at multiple ITU World Cup races including a win at the Super League Jersey in 2017. We catch up with him in Australia on the lead up to the ITU Grand Final on the Gold Coast this weekend. ONE STEP AHEAD: (01:35:04) Providing variety on an LCHF diet. LINKS: More about Training Peaks at https://www.trainingpeaks.com/ More about Kristian Blummenfelt at about http://www.kristianblu.com/ Follow Kristian on Facebook at https://www.facebook.com/triblu1/ IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5QHaqYbja More about the ITU Grand Final Gold Coast at https://goldcoast.triathlon.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: (00:09:26) We have a fascinating chat with Postdoctoral Fellow, John Farrell III, PhD. about the benefits of strength training for endurance athletes. John talks us through his 3 recent studies in resistance training and the endurance athlete. HOT PROPERTY INTERVIEWS: CALLUM MILLWARD (00:49:40) We catch up with Callum (Nigel) Millward to talk about the journey to his Kona qualification plus Bev and Callum both do a bit of post-race analysis on the IRONMAN 70.3 World Championship races. ONE STEP AHEAD: (01:40:41) The similarities between alcohol intoxication and sleep deprivation. LINKS: Aerobic Exercise Supplemented With Muscular Endurance Training Improves Onset of Blood Lactate Accumulation at https://journals.lww.com/nsca-jscr/Abstract/2018/05000/Aerobic_Exercise_Supplemented_With_Muscular.25.aspx Metabolic Response to Four Weeks of Muscular Endurance Resistance Training at http://www.journals.aiac.org.au/index.php/IJKSS/article/view/3824 Eight Weeks of High-Volume Resistance Training Improves Onset of Blood Lactate in Trained Individuals at https://journals.lww.com/nsca-jscr/Abstract/2017/08000/Eight_Weeks_of_High_Volume_Resistance_Training.16.aspx IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5PKbpOO8V More about Callum Millward at http://www.callummillward.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: BRAD GEORGE (00:09:05) Australian Brad George is the winner of our Queenstown Marathon entry. An ultra-runner turned IRONMAN Brad is off to Kona this year to support his partner at the IRONMAN World Champs. Brad lives in Darwin so will be flying over for the Queenstown Marathon in November – he'll also be racing for a sub-3! WORKOUT OF THE WEEK: (00:28:38) The Forward Lean. HOT PROPERTY INTERVIEWS: IRONMAN 70.3 SUNSHINE COAST (00:39:16) HANNAH WELLS – 3rd ANNABEL LUXFORD – 2nd CAROLINE STEFFEN – Winner of the IRONMAN 70.3 Sunshine Coast DAVID MAINWARING – 3rd CRAIG ALEXANDER – 2nd TIM REED – Winner of the IRONMAN 70.3 Sunshine Coast FITTER RADIO COFFEE CLUB RACE WINNER – KRYSTLE HOCKLEY (01:11:48) We talk to our Fitter Radio Coffee Club winner Krystle Hockley who raced to 2nd overall age group female at the IM703 Sunshine Coast. SID TALKS: (01:32:00) Sid's back in Girona and we talk through the 2018 KPR rankings, who's off to Kona and how it's going to change next year. Plus, Sid joins the Fitter Radio Coffee Club. ONE STEP AHEAD: (01:26:00) 2 versions of Mikki's porridge: 1/3 cup wholegrain rolled oats / 2 tbspns chia seeds / ¼ tspn turmeric / 1/8 tspn cinnamon / 1/8 tspn cardamom / 1 scoop protein powder / ¾ cup milk of choice / Pepper ¾ cup almond milk / 6 tbspns desiccated coconut / 3 tbspns ground almonds / 1½ tbspns of ground golden flaxseed / 1 scoop of protein powder / Pinch sea salt LINKS: Thorsten Radde at TriRating https://www.trirating.com/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5PKbpOO8V The Essentials of Running Mechanics with Bobby McGee: https://www.youtube.com/watch?v=GSGzqkjrWRA Follow Hannah Wells on Facebook at https://www.facebook.com/Hannah.Wells.Triathlete/ Follow Annabel Luxford on Facebook at https://www.facebook.com/Annabel-Luxford-Professional-Triathlete-186982438138576/ Follow Caroline Steffen on Facebook at https://www.facebook.com/Caroline-Steffen-279128515444985/ Follow David Mainwaring on Facebook at https://www.facebook.com/DavidMainwaringTriathlete/ Follow Craig Alexander on Facebook at https://www.facebook.com/CrowieCraigAlexander/ Follow Tim Reed on Facebook at https://www.facebook.com/timreedprotri/ Follow Krystle Hockley on Facebook at https://www.facebook.com/krystle.hockley Queenstown Marathon at https://queenstown-marathon.co.nz/ Pushys at https://www.pushys.com.au/ 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