Fitter Radio Triathlon Podcast

Mikki and Bev discuss the importance of pre-sleep protein intake for athletes. They explain how consuming protein before bed can help athletes meet their daily protein and caloric goals, which can be challenging due to busy schedules and time-consuming training. Pre-sleep protein, particularly casein, is beneficial as it is a slow-digesting protein that releases amino acids into the bloodstream over an extended period, providing a steady supply to the muscles throughout the night. This can aid in muscle protein synthesis and recovery. A recent study also showed that pre-sleep protein consumption increases both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise. Tim joins us for our Coaches Catch Up and we review the weekend's races plus we give you a preview of our interviews out tomorrow with UltraMan World Champion Simon Cochrane and Dr Kate Baldwin of Endurance Movement. Also, we give a sneak preview of the upcoming Fitter Technique Training Camp in Noosa. Dr Kate Baldwin from Endurance Movement will be providing gait analysis and strength conditioning programs for participants, as well as the opportunities for riders to explore Noosa and the surrounding region in their own time. (0:06:47) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio (0:14:06) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:07:38) – Pre-Sleep Protein (0:16:21) – Coaches Catch Up LINKS: Pre-Sleep Protein Study at https://link.springer.com/article/10.1007/s40279-023-01822-3 FulGaz at https://fulgaz.com/ Infinit Nutrition Nocturne at https://www.infinitnutrition.com.au/shop-infinit/nocturne-night-time-repair.html UltraMan Australia at https://ultramanoz.com.au/ Simon Cochrane at https://www.athleticpeak.co.nz/ Dr Kate Baldwin at https://endurancemovement.com/

We invite Dr Sam Impey of Hexis back to the show to discuss the concept of maximal sustainable energy expenditure and its potential to unlock endurance performance. We explore the International Atomic Energies WLO Walter database, which measures energy expenditure in professional athletes, and dive into the gold standard of measuring energy expenditure: Double labeled water. We look at the limitations of these calculations and the difficulty of capturing exercise energy expenditure accurately. Plus, we explore the suggested 'upper limit' of two and a half times resting metabolic rate for exercise energy expenditure. We discuss fueling strategies in elite cycling and how training the gut can help athletes reach the upper limits of what they can digest, both in the particular day of racing and in the meals that follow. Plus we examine the importance of sustaining energy levels throughout the day. LINKS: Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Hexis Performance Lab at https://www.hexis.live/performance-lab

Dr Kim Hébert-Losier trained as a physiotherapist in Canada in 2006 and worked as a musculoskeletal and sports physiotherapist before undertaking research on clinical testing procedures and calf muscle function in New Zealand. Kim then undertook research in human movement science and sports performance in Sweden, USA and Malaysia before returning to New Zealand where she is now employed as a Senior Lecturer in Health, Sport and Human Performance. Kim is one of the founding members of the sport science team based at the University of Waikato Adams Centre for High Performance. With Kim's extensive background in physiotherapy, research and sports science, she offers valuable perspectives on the relationships between running technique, efficiency, and technology. We discuss the Volodalen score, a system that analyzes running technique by examining key aspects such as vertical oscillation, arm movement, pelvis position, stride length and foot strike patterns. We dive into the world of cadence and 'super shoes' as we discuss their impact on running economy and the pros and cons of using specialised footwear. Gain insight into how smartwatches can help monitor your cadence and how a properly adjusted step rate can benefit your joints without sacrificing efficiency. Lastly Kim also shared her thoughts on the potential of biomechanical analysis to predict running injuries and the crucial role of load management in injury prevention. LINKS: More about Dr Kim Hébert-Losier at https://profiles.waikato.ac.nz/kim.hebert-losier Follow Dr Kim Hébert-Losier on Twitter at https://twitter.com/kimhebertlosier Aerial and Terrestrial Patterns: A Novel Approach to Analyzing Human Running study at https://www.researchgate.net/publication/282219786_Aerial_and_Terrestrial_Patterns_A_Novel_Approach_to_Analyzing_Human_Running Advancements in Running Shoe Technology and Their Effects on Running Economy and Performance - a Current Concepts Overview Study at https://pubmed.ncbi.nlm.nih.gov/35993160/

Bevan and Mikki discuss the concept of Maximal Sustained Energy Expenditure, its impact on the world of professional cycling and how an athlete's fuel intake and metabolic rate change throughout the stages of a Grand Tour. We bring you an excerpt with Dr Sam Impey ahead of tomorrow's interview. Tim joins us for a Coaches Catch Up and we review the weekend's races and share finish line interviews with Hayden Wilde. We discuss the super shoes phenomenon and give you a preview of our interview out tomorrow with Dr. Kim Hebert-Losier, Senior Lecturer in Health, Sport and Human Performance and a leading researcher in running shoe technology. (0:03:36) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio (0:05:50) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:07:17) – One Step Ahead: Maximal Sustained Energy Expenditure with an excerpt from tomorrow's interview with Dr Sam Impey of Hexis. (0:17:56) – Coaches Catch Up: Bevan and Tim review the weekend's racing and we share Hayden Wilde's interviews from the finish line in Yokohama. We also chat about cadence and super shoes with excerpts from tomorrow's interview with Dr Kim Hebert-Losier. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about Dr Kim Hebert-Losier at https://profiles.waikato.ac.nz/kim.hebert-losier Follow Dr Kim Hebert-Losier on Twitter at https://twitter.com/kimhebertlosier Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Follow Hayden Wilde on Instagram at https://www.instagram.com/hayden_wilde/ World Triathlon at https://www.triathlon.org/

Dr. Kate Baldwin, an exercise physiologist from Endurance Movement, discusses the pivotal role of strength training for endurance athletes. She addresses common misconceptions about high reps versus heavier weights, advocating for effective load progressions. Kate emphasizes the significance of proper technique and recovery to prevent injuries. She explains the dynamics of muscle soreness and its implications for both novice and experienced athletes. Finally, Kate shares practical strategies for incorporating strength training seamlessly alongside endurance workouts.

In our chat with Nicole we delve into her journey from a young, multi-sport athlete in Taupo to a full-time professional triathlete. Nicole reveals the pivotal role that the legendary training environment of Taupo has played in her success, as well as the psychological advantage she gains from being an underdog. Navigating the challenges of injury and the COVID-19 pandemic whilst maintaining peak performance can be daunting, but Nicole shares how she's managed to stay at the top of her game. We discuss her experiences with managing her mental and emotional well-being as an elite athlete and how the support of her team has been essential to her competitive edge. As Nicole continues to dominate in both Super League and ITU racing, we discuss her preparations for the upcoming World Triathlon Series and the importance of staying healthy and injury-free. With her unwavering commitment and passion for the sport, there's no doubt that Nicole is poised for even greater success on the world stage. Join me in this inspiring conversation with an incredible athlete, as we celebrate her achievements and look forward to her future triumphs in the world of triathlon. LINKS: Follow Nicole Van der Kaay on Instagram at https://www.instagram.com/nicolevdkaay/

Bevan and Tim recap the racing from this weekend's events including the PTO European Open, the ITU Long Distance Worlds, the IM703 St. George and IRONMAN Australia. We discuss the news of Sam Long's move from his Coach Dan Plews after only 3 months. We were thrilled to catch up with rising triathlon star Nicole Van Der Kaay to talk about her impressive season so far and her upcoming race in Yokohama. We chat with Dr Kate Baldwin of Endurance Movement about strength training for endurance athletes, debunking some common myths and providing valuable advice for our listeners. (00:37:57) - Nicole Van Der Kaay - excerpts ahead of her full form interview out tomorrow (01:03:11) - Dr Kate Baldwin discusses some common misconceptions around strength for endurance athletes. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Follow Nicole Van Der Kaay at https://www.instagram.com/nicolevdkaay/ Dr Kate Baldwin at https://endurancemovement.com/

In this episode of the Fitter Radio Triathlon podcast, we welcome back Swedish triathlete Patrik Nilsson. We look back on Patrik's impressive career including multiple sub-eight IRONMAN performances including his win at IRONMAN Texas in 2019. Since then, Patrik's performances have been significantly impacted by a lack of power on the bike, overwhelming muscle fatigue and an inability to finish a race. He sought various solutions before finally being diagnosed with iliac artery endofibrosis. Patrik underwent an angioplasty to widen his artery, a less invasive procedure than the more common venous patch method, and although recovery time is shorter, the risk of the issue recurring and the long-term effects remain unknown. Patrik shares his cautious optimism as he returns to training and racing, with plans to participate in the ITU Long Distance World Championships and potentially an IRONMAN later in the season. LINKS: Follow Patrik Nilsson on Instagram at https://instagram.com/patriktri

Dr Kate Baldwin of Endurance Movement shares her expertise in performance improvement and injury prevention for triathletes. Learn how activation exercises enhance the warm up phase and help boost performance in your main set. Plus, we learn whether it should be shoes on or off when you're in the gym. We explore the benefits of heavy strength training for improving economy and promoting better utilization of fuel and oxygen in the muscle. We also hear how increased maximal strength can delay the use of less efficient type two muscle fibers resulting in a glycogen-sparing effect. And lastly, we discuss the significance of the stretch shortening cycle in running and how plyometrics and heavy strength training can improve tendons, bone density and minimize fatigue in athletes. LINKS: Dr Kate Baldwin at https://endurancemovement.com/ Endurance Movement Blogs at https://endurancemovement.com/blog

Doping in triathlon - are we being naive? Is the integrity of the sport now at risk or has triathlon (like all other sports) never been clean. Join us as we explore the controversial topic of Collin Chartier's drug test bust and its implications for the sport of triathlon, sharing our initial reactions and uncovering the world of drug testing. We look at its shortcomings and the high cost of improving testing methods. We share Lionel Sander's raw and honest Instagram post about the current state of professional sports and how cheating affects the integrity of the sport itself, emphasizing that the true value of sport lies in personal growth and self-discovery. We also interview Swedish triathlete Patrik Nilsson about his journey dealing with injuries and setbacks and his aspirations for the upcoming ITU Long Distance race in Ibiza. Lastly we connect with Dr Kate Baldwin from Endurance Movement on the importance of warming up, strength and conditioning, and whether or not to train in bare feet! (0:05:14) – We discuss our thoughts around the recent Collin Chartier EPO scandal (0:14:17) – We share Lionel Sander's response to the doping violation news. (0:36:35) – Why does triathlon have such a clean image? We share an excerpt from Ross Tucker's 'Real Science of Sport' Podcast. (0:52:33) – An excerpt from Patrik Nilsson's interview, out tomorrow. (1:02:24) – An excerpt from Endurance Movement's Dr Kate Baldwin, out tomorrow. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Lionel Sanders – his video on his Instagram page at https://www.instagram.com/lsanderstri/ The Real Science of Sport Podcast - https://shows.acast.com/realscienceofsport/episodes/thedrugsinsportepisode Link to article "Why Does Triathlon have such a clean image" at https://deadspin.com/why-does-triathlon-have-such-a-clean-image-1789929413 Patrik Nilsson on Instagram at https://www.instagram.com/patriktri/ Dr Kate Baldwin at https://endurancemovement.com/