Fitter Radio Triathlon Podcast

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: ANNABELLE BRAMWELL (00:15:35) Annabelle won the free race entry to the Macpac Motatapu Off Road Triathlon. We catch up with her to find out how her training's going. IRONMAN 70.3 GEELONG PRE-RACE INTERVIEWS: (00:31:09) Sam Appleton / Grace Thek / Tim Reed / Rebecca Clarke IRONMAN 70.3 GEELONG RACE REVIEW WITH HANNAH WELLS: (01:08:26) IM703 Geelong Champion Hannah Wells reviews her race with Bevan. Plus, we talk to Coffee Clubber Marc Wrobel, winner of the free race entry to the event. ONE STEP AHEAD: (01:45:00) The effects of protein intake prior to carbohydrate-restricted endurance exercise. LINKS: IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong More about the Macpac Motatapu Off Road Triathlon at https://motatapu.com/event-summary/offroad-triathlon/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Link to Mikki's segment at https://jissn.biomedcentral.com/articles/10.1186/s12970-020-0338-z CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: JIMMY GHISLAIN (00:13:28) Jimmy won the free race entry to IRONMAN New Zealand. We catch up with him to find out how his training's going. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BROOKE HENDERSON (00:27:16) Brooke won the free race entry to the Tarawera Ultra. We catch up with her to find out how the race went. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: CLAIRE BADENHORST (00:35:33) Claire won the free race entry to the Challenge Wanaka Half. We catch up with her to find out how the race went. CHALLENGE WANAKA PRE-RACE INTERVIEWS: (00:45:53) Rachel McBride / Joe Skipper / Hannah Wells / Matt Burton / Radka Kahlefeldt CHALLENGE WANAKA RACE REVIEW: (01:41:05) Bevan and Tim review the race. CHALLENGE WANAKA POST RACE INTERVIEWS – MEN: (01:49:10) Jack Moody / Mike Phillips / Matt Burton / Braden Currie CHALLENGE WANAKA POST RACE INTERVIEWS - FEMALES: (02:25:15) Meredith Kessler / Hannah Wells / Radka Kahlefeldt LINKS: More about Challenge Wanaka at https://www.challenge-wanaka.com/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Endurance Sports TV at https://www.endurancesports.tv/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FEATURING… JACK MOODY: (00:15:30) Jack will be racing at Challenge Wanaka this weekend. Bev chats with him about his career to date and how he's feeling about the race. WORKOUT OF THE WEEK: (00:33:21) Peripheral heart action - a circuit style strength and conditioning workout for endurance athletes. HOT PROPERTY INTERVIEW: BRADEN CURRIE (00:44:31) We bring back Braden to talk about Kona 2019, his season this year and the Collins Cup. ONE STEP AHEAD: (01:12:25) CoQ10 LINKS: Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Challenge Wanaka at https://www.challenge-wanaka.com/ Queenstown Marathon at https://queenstown-marathon.co.nz/ Wikipedia Peripheral Heart Action article at https://en.wikipedia.org/wiki/PHA_training More about Braden Currie at https://www.bradencurrie.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: MARC WROBEL (00:12:05) Marc won the free race entry to IRONMAN 70.3 Geelong. We catch up with Marc to find out how his training's going. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: CLAIRE BADENHORST (00:21:03) Claire won the free race entry to Challenge Wanaka. We catch up with Claire to find out how her training's going. WORKOUT OF THE WEEK: (00:38:57) The latest research in the strength and conditioning space. HOT PROPERTY INTERVIEW: SAM RENOUF – CEO PROFESSIONAL TRIATHLETES ORGANISATION (00:50:09) The PTO is a not-for-profit entity consisting of non-drafting professional triathletes who have come together to promote and contribute to the sport of triathlon. The PTO has also launched the Collins Cup, a unique triathlon race, modelled after golf's Ryder Cup, which brings together the world's greatest triathletes in a team competition to do battle to see who dominates the sport. The format will be USA vs. Europe vs. The Rest of the World. ONE STEP AHEAD: (01:18:57) Pre-training fueling - a survey. LINKS: Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Link to survey Pre-Training Fuelling Survey at https://aut.au1.qualtrics.com/jfe/form/SV_6fiDOABvMZMovOt?fbclid=IwAR30uaiOBWSnTg-9r4DpAS80gcnICCIElf8pTRipcBMtTeYgcaNiQs6urIA The Mount Festival of Sport at https://mountfestival.kiwi/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: RHYS LAWLER (00:14:52) Rhys won the free race entry to IRONMAN Australia | Port Macquarie. We catch up with Rhys to find out a bit more about him. HOT PROPERTY INTERVIEW: ALEX DEBOER (00:32:10) Alex Deboer is the Founder of Deboer Wetsuits. Trained as an engineer in Aerodynamics, Alex translated this knowledge into designing wetsuits which are more hydrodynamic. A passionate sportsman all his life he competed in his first Olympic distance triathlon at 25 and has finished the Hawaii IRONMAN as well as 5 other IRONMAN races and multiple half and several Olympic distance triathlons. FREE Fitter Radio Coffee Club subscription with a Deboer wetsuit at https://www.fitter.co.nz/about-radio SID TALKS: (01:12:19) Sid's back and we talk PTO and the Collin's Cup. ONE STEP AHEAD: (01:55:07) Omega 3's – which supplements are the best. LINKS: Rouvy at https://rouvy.com/en/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Laura Siddall at https://laurasiddall.com/ Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio IRONMAN Australia at https://www.ironman.com/im-australia Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio IRONMAN Cairns at https://www.ironman.com/im-cairns iherb at https://nz.iherb.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BROOKE HENDERSON (00:23:21) Brooke won the free race entry to the Tarawera Ultra. We catch up with her to find out how her training's going. WORKOUT OF THE WEEK: (00:33:08) Mental fatigue and some strategies to help ease it in race week. HOT PROPERTY INTERVIEW: KRISTY MARTIN (00:39:40) Kristy Martin is an Associate Lecturer and Postdoctoral Fellow at the University of Canberra Research Institute for Sports and Exercise. Her area of expertise? Mental fatigue in recreational and professional athletes. ONE STEP AHEAD: (01:23:04) Eat My Ride LINKS: Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Tarawera Ultra at https://www.taraweraultra.co.nz/ More about IRONMAN Cairns at https://www.ironman.com/im-cairns Mental Fatigue Can Affect Physical Performance – study at https://www.sciencedaily.com/releases/2009/02/090224132915.htm Mental Fatigue Impairs Endurance Performance: A Physiological Explanation – study at https://www.ncbi.nlm.nih.gov/pubmed/29923147 Eat My Ride at https://www.eatmyride.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

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

WORKOUT OF THE WEEK: (00:23:06) How to improve fat oxidization via FATMAX training HOT PROPERTY INTERVIEW: SEBASTIAN WEBER (00:36:33) After his studies in sport science and molecular human biology Sebastian Weber ran several research projects on modeling muscular energy metabolism and its adaptation to training at the German University of Sports in Cologne. He went on to become Head Sport Scientist of the T-Mobile professional cycling team at the age of only 28. Sebastian is now the co-founder of the physiological performance software INSCYD. INSCYD provides coaches & scientists with a holistic & detailed insight into their athlete's physiology. It explains how physiological metrics interact and compose an athletic performance and projects future performance outcomes. ONE STEP AHEAD: (01:41:36) Temperature and its effects on your ability to metabolise fat. LINKS: Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount link here https://www.fitter.co.nz/about-radio Peter Attia Podcast #85 at https://peterattiamd.com/inigosanmillan/ More about INSCYD and VLaMax measurement at https://www.inscyd.com/ Link to Mikki's study at https://www.researchgate.net/publication/7013342 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB FREE RACE ENTRY COMPETITION WINNER: CLAIRE BADENHORST (00:21:12) Claire won the free race entry to the iconic Challenge Wanaka Half, we talk to Claire to find out a bit more about her. WORKOUT OF THE WEEK: (00:32:47) VLamax and the measurement of lactate. HOT PROPERTY INTERVIEW: DAN EISENHARDT (00:57:05) We talk to Dan Eisenhardt, Founder of FORM Goggles, Dan swam competitively for 14 years and he knows technology. Before FORM he co-founded and ran Recon Instruments, which shipped the world's first smart eyewear for sports in 2010 and was acquired by Intel in 2015. ONE STEP AHEAD: (01:24:45) Wine and what to do with that leftover half bottle. LINKS: FORM Goggles at https://www.formswim.com/ Challenge Wanaka at https://www.challenge-wanaka.com/ Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount link here https://www.fitter.co.nz/about-radio Peter Attia Podcast #85 at https://peterattiamd.com/inigosanmillan/ More about INSCYD and VLamax measurement at https://www.inscyd.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB FREE RACE ENTRY COMPETITION: CHALLENGE WANAKA (00:09:39) Bevan talks about this iconic race in the South Island of New Zealand. WORKOUT OF THE WEEK: (00:18:41) The Shrug and other free speed. HOT PROPERTY INTERVIEW: KEN BALLHAUSE (00:34:32) We talk to Ken Ballhause, Sports Scientist with Adaptive Human Performance in Melbourne, Australia. Adaptive HP uses cutting edge technology and scientific rigour to assess and analyse the biomechanical qualities that influence comfort and performance in cycling. ONE STEP AHEAD: (01:28:15) Salt LINKS: More about Adaptive HP at https://www.adaptivehp.com/ Video promo for Ken at adaptive https://www.instagram.com/tv/B6M-wNPFFAM/?igshid=jii3v0yzi4kh Challenge Wanaka at https://www.challenge-wanaka.com/ Endurance Sports TV at https://www.endurancesports.tv/ Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount link here https://www.fitter.co.nz/about-radio INSCYD article with Cam Wurf at https://www.triathlete.com/2018/09/training/lifting-the-curtain-on-ironmans-top-cyclist-part-2_334218 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition