Fitter Radio Triathlon Podcast

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

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: RICHARD KINGSFORD (00:11:06) We talk to Richard Kingsford, Coffee Clubber and recent winner of the free entry to the Cape to Cape 4 Day MTB race. For Richard this event will mark a return to 'adventure tourism' after a debilitating back injury which required endless rehab and minor back surgery. The Cape to Cape will be a chance to celebrate getting back into it. He'll also be training hard for the brewery finish too! WORKOUT OF THE WEEK: (00:21:28) We talk to Noeleen O'Shea, Co-Founder of Pilates for Sports (PFS). 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. PFS have linked Pilates to the movement patterns in sport and deliver this as a 10-Week challenge to improve your performance. Access to the challenge can be either online or with one of their certified partner studios. FITTER RADIO COFFEE CLUBBER BEN SHEPHERD: Ben has been getting great traction from his work with the Pilates for Sports 10 Week Challenge which aims to improve his pedal stroke and enhance his efficiency on the bike. We think his frame size might have caused most of the issues... HOT PROPERTY INTERVIEW/SID TALKS: JOE SKIPPER AND LAURA SIDDALL: (00:47:43) Joe and Laura are currently in Font Romeu in France enjoying some training at altitude. They talk to us about their recent races, what's coming up and their plans for Kona. ONE STEP AHEAD: (01:27:30) Reducing toxin exposure for athletes. FITTER RADIO COFFEE CLUB GIVEAWAY: (01:40:00) This Sunday we're drawing a $150 voucher from Pushys for our Fitter Radio Coffee Club members. Pushys are also offering all our listeners a 10% site wide discount with exclusions* for the 2 days leading into the race - from 8am on Friday 24 August until 11pm on Saturday 25 August with the code FIT10. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: KEVIN CAMPBELL: (01:42:12) We talk to Kevin Campbell, Coffee Clubber and recent winner of the free entry to the Noosa Triathlon. This will be Kevin's first trip to Noosa and he'll be racing there this November after competing at the IRONMAN 70.3 Sunshine Coast this month and before going off to compete at IRONMAN Western Australia in December. LINKS: More about Joe Skipper at http://joeskipper.co.uk/ and on Facebook at https://www.facebook.com/Joeskippertriathlete/ More about Laura Siddall at https://laurasiddall.com/ and on Facebook at https://www.facebook.com/laura.siddall.5333 The Dirty Dozen and Clean Fifteen at https://www.ewg.org/foodnews/ Noosa Triathlon Multisport Festival at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5ObND13jY Queenstown Marathon at https://queenstown-marathon.co.nz/ Pushys at https://www.pushys.com.au/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Pilates for Sports at https://www.pilatesforsports.com/ Cape to Cape at https://capetocapemtb.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: (00:14:03) Burning matches – high power outputs during the bike leg which could potentially impact your run in a race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: KRYSTLE HOCKLEY (00:29:19) We talk to Krystle Hockley, Coffee Clubber and recent winner of the free entry to IRONMAN 70.3 Sunshine Coast. Krystle's plan this year was to turn Pro however her plans changed when training partner and close friend Lauren Parker offered to support her on another quest to Kona. HOT PROPERTY INTERVIEW: NIKKI BARTLETT (00:40:52) British pro triathlete Nikki Bartlett talks to us about her move from high performance rowing into triathlon, her experiences in Kona and her plans to get back there in 2019. ONE STEP AHEAD: (01:29:19) Exercising whilst on a keto diet – some tips to make the transition a bit easier. LINKS: Krystle Hockley is on Facebook at https://www.facebook.com/krystle.hockley More about Lauren Parker at https://www.laurenparkerfoundation.com.au/ More about Nikki Bartlett at https://www.nikkibartlett.com/ Follow Nikki on Facebook at https://www.facebook.com/NikkiBartlettTriathlete/ IM703 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5Nr24fRuc Queenstown Marathon at https://queenstown-marathon.co.nz/ Pushys at https://www.pushys.com.au/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ 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

Bevan and Tim are hosting this week and they wrap up the Fitter Sunshine Coast Training Camps. HAMISH PEPPER: (00:13:25) Hamish Pepper, NZ Olympian and Americas Cup sailor, has been a triathlete in training on our camp this week. He talks to us about his history as a Sailor and his journey to becoming a triathlete to take on the Xterra Worlds in Maui this year. SID TALKS: (00:31:37) Sid's with us again this week and we talk 70.3 Worlds, KPR Rankings, Challenge Prague and Ryan Air! HOT PROPERTY INTERVIEW: LISA NORDEN: (01:23:43) We interview Lisa Norden, Swedish pro Triathlete about her career to date, her frustration with injury and her recent win at the IRONMAN 70.3 Jönköping Sweden. LINKS: Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Lisa Norden at http://www.lisanorden.com/ and on Facebook at https://www.facebook.com/lisanorden/ IRONMAN Sweden on Facebook at https://www.facebook.com/IronmanSverige/ More about Hamish Pepper at https://en.wikipedia.org/wiki/Hamish_Pepper 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 TRAINING CAMPS AND COFFEE CLUB EPISODE: (00:00:00) Bevan, Mikki and Tim host this week from Noosa and we talk Fitter Training Camps and the launch of the Fitter Radio Coffee Club. SQUID TALKS: (00:41:07) Nathan Shearer's back for Squid Talks and we talk Noosa Training Camps and his experiences of both the IRONMAN 70.3 Sunshine Coast and Noosa Triathlon. He also tells us more about his experiences with Pilates for Sports. HANNAH WELLS: (01:06:34) We talk to Fitter Coached pro triathlete Hannah Wells about her build up to Sunny Coast 70.3 and her experiences of the race in the past where she came 2nd. LINKS: More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ and on Facebook at https://www.facebook.com/Hannah.Wells.Triathlete/ IRONMAN 70.3 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5McVmRCyX Nathan Shearer at http://www.tzeromultisport.com/nathan-shearer.html and on Facebook at https://www.facebook.com/nathanshearertriathlete Noosa Triathlon Multisport Festival at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5McVmRCyX Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us/ Pilates for Sport at https://www.pilatesforsports.com/ More about the Cape to Cape at https://capetocapemtb.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: (00:00:00) We talk Mikki's progress on her #journeyto317 at the Auckland Marathon. HOT PROPERTY INTERVIEW: KIM MORRISON (00:16:06) British professional triathlete Kim Morrison is in a rich vein of form having just won IM703 Finland and coming second behind Lisa Norden at IM703 Sweden. We talk to Kim about the races and her plans going forward. SID TALKS: (00:52:13) Sid's back in Girona and on the couch. We talk through her potential race schedule, whether she should do Challenge Championship or Kona and we chew the fat on the recent ITU Long Distance Worlds in Denmark and Ironman England. ONE STEP AHEAD: (01:26:30) Beta-Alanine supplementation in Masters athletes: The latest research shows supplementation increases physical performance and improves executive function following endurance exercise in middle aged individuals. LINKS: More about Kim Morrison at http://www.kimberleymorrison.co.uk/ and on Facebook at https://www.facebook.com/KimberleyHaltonFarrowMORRISON More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Beta alanine https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0238-7 Marathon investigations article at https://www.marathoninvestigation.com/2018/07/disqualified-triathlete-anita-carcone.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

WORKOUT OF THE WEEK: (00:14:10) Drugs in Triathlon. HOT PROPERTY INTERVIEW: SARA GROSS (00:29:00) Sara Gross, ex triathlete now Media Mogul, has set up a new media website "Live Feisty Media" aimed at empowering new perspectives and voices in triathlon & beyond. We talk about Sara's new initiative plus her other interests which include the 'Outspoken women in triathlon summit' bringing together women's voices to elevate women in triathlon. SID TALKS: (01:08:37) Sid's in Tuscany and we talk IM Frankfurt. ONE STEP AHEAD: (01:43:30) Maximising cellular adaptation to endurance exercise and skeletal muscle. LINKS: More about Sara Gross at http://www.saragross.ca/ More about Live feisty Media at http://livefeisty.com/ and on Facebook at https://www.facebook.com/livefeistymedia/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ One step Ahead article at https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30257-2 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