Fitter Radio Triathlon Podcast

Dr. Kate Baldwin, a physiotherapist and strength coach at Endurance Movement, dives into the debate of stretching versus strength training for mobility. She highlights how strength training, especially eccentric exercises, can enhance flexibility and injury prevention, often more effectively than stretching alone. Kate shares specific exercises like front rack lunges and scapular push-ups tailored for swimmers and endurance athletes. The importance of knowing your body's limits and a balanced approach to strength training for improved performance is also a key takeaway.

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

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

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

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

Dr. Richard Ferguson, an expert in Exercise Physiology, delves into blood flow restriction (BFR) training and its impact on muscle performance and recovery. He discusses its applications across populations, including elite athletes and those in rehab. The potential for BFR to maintain muscle mass in older adults and aid in cardiopulmonary rehabilitation is highlighted. Ferguson also emphasizes safety considerations, the effectiveness of different training intensities, and the role of lactate during these innovative workouts.

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

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

Dr. Kate Baldwin, an expert in strength training for endurance athletes from Endurance Movement, joins the conversation to unpack how strength training can enhance triathlon performance. They discuss the critical role of the stretch-shortening cycle and energy conservation in endurance events. Kate emphasizes the importance of upper body strength for swimming, highlighting the rotator cuff's role and strategies to prevent injuries. Tailoring strength training to an athlete's specific needs can lead to notable improvements across swimming, cycling, and running.

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