Fitter Radio Triathlon Podcast

ONE STEP AHEAD: Protein, LCHF, BCAAs. WORKOUT OF THE WEEK: Bevan talks to Dr. Thomas Hughes of tri-mechanics. Tri-mechanics is a new venture based in Leeds, UK. Their aim is to improve running by the use of studio based running analysis combined with information on a range of topics related to running via their website. Whilst they focus on running they also cater for the specific demands of triathlon and its impact on running. http://www.trimechanics.co.uk/ HOT PROPERTY INTERVIEW – RYAN BAILIE: Ryan Bailie is a professional Australian ITU athlete who has represented Australia on the international stage since 2011. Originally from Johannesburg in South Africa he moved to Perth aged 6 and then to Wollongong to train with Jamie Turners' Wollongong Wizards in 2009 at aged 19 where he's been ever since. In 2014, Ryan was selected to represent Australia at the 20th Commonwealth Games in Glasgow, winning bronze in the Mixed Relay Triathlon and finishing 5th in the Men's Triathlon. He has just recently achieved his lifelong dream and qualified for the Rio Olympics. 5 MIN FOCUS: Bevan analyses Lionel Sanders' Training Peaks data from his recent race at St George 70.3. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about longevity. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Calorie tracking plus how we can use a power meter to monitor our energy expenditure. WORKOUT OF THE WEEK: Bevan interviews Coach Gerry Rodrigues from TOWER 26. Gerry is regarded as one of the best open water swim coaches in the sport of triathlon and he's coached some of the best pros and age groupers from his Los Angeles based Tower 26 pool. His sessions are geared toward individuals seeking quality aquatic programs and who possess a drive for excellence and improvement. http://tower26.com/ HOT PROPERTY INTERVIEW – LIZ LYLES: Liz Lyles, American long distance triathlete recently defended her title at Wildflower 2016 after winning the long course race there 2 years in a row. Her results to date have been impressive. Two sub 9hr Ironmans in Western Australia 2013 and Frankfurt 2014, Top 10 Pro female in Kona 2014 and 2nd at Ironman Brazil in 2015. Liz also juggles a pro triathlon career with being a mother of 2 young children. We talk to Liz about her decision to move to triathlon, how she manages her work life balance and her race plans for 2016 – which of course include Kona again. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about what to do when you're going to a race which involves some long haul travel. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: MCT Powder. HOT PROPERTY INTERVIEW – BEN HOFFMAN: Ben Hoffman, an American pro triathlete from Colorado and member of the Bahrain Endurance 13 Team, ran a blistering 2:45 marathon at the Ironman African Champs last month to take first place in a time of 8:12. The victory earned him an automatic spot to Kona. In 2014 Ben placed second in Kona and in that same year was named the 2014 USA Triathlon Elite Non-Drafting Athlete of the Year. Stomach issues at Kona 2015 prevented him from achieving the follow up race he'd been hoping for but on current form he has a real shot at it again this year. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about how 'High training workloads alone do not cause sports injuries. How you get there is the real issue'. '35' MINUTE FOCUS: Stef Hanson is the 'Chief' and founder of WITSUP - a website, twitter and Facebook presence aimed at both increasing women's engagement in triathlon and creating an online real life community. Stef - author, triathlete and self-confessed crazy, hyperactive chatterbox - is the inspirational brains and passion behind Witsup which stands for Women In Triathlon, Sup?! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: New products alert. WORKOUT OF THE WEEK: Hill sprints. HOT PROPERTY INTERVIEW – TIM VAN BERKEL: Tim Berkel is one of Australia's most recognised professional Triathletes. After 12 years in the sport Tim decided to transition from an 'old school' style of training to a more science based approach which included a dietary change to an LCHF style of eating. 2 weeks ago he raced to second place at the Ironman African champs in a time of 8:14. He's planning to race a couple more times over the next few months (Vietnam 70.3 and Cairns IM) with his sights now firmly set on Kona. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about Tim Van Berkel's data from his Ironman Africa race. 5 MINUTE FOCUS: Bevan talks to Adriel Young of SwimRun. SwimRun is a unique and challenging adventure sport where teams of two compete by alternating between running and swimming on a challenging course covering trails, beaches, ocean, cliffs, rocks, and paths. Teams must complete the entire course together and help each other through tough terrain to beat the course and reach the finish line http://www.swimrun.com.au/ CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: The thyroid. WORKOUT OF THE WEEK: Ventilatory thresholds – VT1 and VT2. HOT PROPERTY INTERVIEWS – LAUREN STEADMAN & SARAH-ANNE BRAULT: Lauren Steadman a British Paralympic swimmer and now triathlete is currently Taupo based. Last month she won her first race of the year in South Africa securing her spot for Rio. This will be her third Paralympic Games with this inspirational athlete having already competed in 2008 at Beijing and 2012 in London. Canadian ITU athlete Sarah-Ann Brault is one of Jamie Turners' Wollongong Wizards. With her sights set on Yokohama Sarah-Anne will be looking for her opportunity to qualify for her first Olympic games having already competed at the Commonwealth Games in Glasgow 2014. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about whether post event intravenous hydration is an appropriate service at endurance competitions. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Antibiotics. WORKOUT OF THE WEEK: Metabolic Efficiency and VO2 testing. HOT PROPERTY INTERVIEW - JOSH AMBERGER: Josh Amberger, Australian triathlete, started his career in ITU but achieved greater success when he moved to the longer 70.3 distance. After having now completed 25 x 70.3 events and raced to numerous wins and podiums he's decided to go longer and is currently in the midst of training for his first Ironman - Australia's iconic Ironman Port Macquarie. We talk to Josh about his progress to date, the physical challenges he faced last year and why Kona is not on the radar for 2016! GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about future technology that will impact our sport. 5 MIN FOCUS: The ICEdot Crash Sensor and app is a comprehensive digital safety platform which cyclists can mount onto their helmet. When paired with the ICEdot app over low energy Bluetooth the system is able to detect motion, changes in forces and impacts. It provides automated Push Notifications, sharing your route at the start of an activity, Crash Notifications, alerting emergency contacts if a dangerous head impact is detected, and Emergency ID providing first responders your name, conditions, medications, allergies and emergency contacts. http://site.icedot.org/site/ CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: The perils of coconut oil. WORKOUT OF THE WEEK: Kicking for swimming. HOT PROPERTY INTERVIEW - ANGELA NAETH: Canadian Triathlete Angela Naeth is known in the Triathlon world for her prowess on the bike. She's a multiple 70.3 Ironman Champion, the Ironman 2014 Chattanooga Champion and last year won the 2015 North American Ironman Champs finishing the race in an amazing 8:55 mins! With a Masters in Physical Therapy and a Bachelors in Health Sciences she worked for 3 years as a paediatric and orthopaedic physiotherapist before deciding to race full-time. Angela is now focused on the Ironman distance and looking to qualify again for Kona this year. GEEK OUT: This week our geeky contributors 'The Plews and Prof' revisit Fat Oxidation: "Whole body fat oxidation increases more by prior exercise than overnight fasting in elite endurance athletes" Author: Andersson Hall, Ulrika; Edin, Fredrik; Pedersen, Anders; Madsen, Klavs. 5 MIN FOCUS: Bevan talks to Mark Mastalir, VP of Marketing and Partnerships for Lumo Bodytech. Lumo Bodytech have developed a technology platform that leverages smart sensors and software to optimize performance and address human biomechanics through the real-time tracking of body movement. Their products include the Lumo Run - a small and discreet sensor that measures and coaches you on your running form to improve performance and reduce the risk of injury. It incorporates the personal attention of a running coach with the professional data of a running lab to help you achieve your best. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Salad dressings. WORKOUT OF THE WEEK: Winter swimming. See our Fitter Swimming squads at http://www.fitter.co.nz/fitter-swimming.htm HOT PROPERTY INTERVIEWS - MATTHEW RUSSELL & VANESSA MURRAY: Matt Russell was born and raised on a small farm in Lisbon, New York. With a background in duathlon he only turned to triathlon in 2010 and it was then that he learnt to swim. Since that time he has won and podiumed at numerous iron distance races and shown an intriguing ability to perform well on no taper and being able to race back to back long distance triathlons. Having recently performed well at both Wanaka (3rd place) and Ironman New Zealand (5th place) he has a busy season of racing ahead of him with a view to heading back to Kona. Vanessa Murray, New Zealander, now living in Melbourne, qualified for Kona in 2013 after winning her age group at the 70.3 champs in Auckland. Kona was her first iron distance race and she podiumed. Last year Vanessa decided to turn pro and last month raced to 10th overall female at IMNZ in what was a powerhouse line up of pro female athletes. Her next race? The Ironman Asia Pacific champs in Cairns, June 12 2016. GEEK OUT: This week our geeky contributors 'The Plews and Prof' revisit HRV - Heart Rate Variability. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Protecting your immune system going into the winter months. WORKOUT OF THE WEEK: How to recover from an Ironman - the taper out and when to start getting back into it again. HOT PROPERTY INTERVIEW - PAUL AMBROSE: Australian born Ambrose has been in the sport 16 years and trained with the best. Previous 2 times winner of Ironman Australia Port Macquarie his sights are now set on another win at Port Mac, Kona and the Ironman 70.3 World Champs/ITU long Course World Champs. Paul talks to us about his time in the sport, the Bahrain team and triathlon as a sport in Australia. 5 MINUTE FOCUS: BikeAid - an app to help you find the closest bike store to you right now, or search other suburbs, cities and the rest of the world. Also find over 1,100 public bike tool locations to make basic repairs yourself 24/7. GEEK OUT: This week our geeky contributors 'The Plews and Prof' discuss the impact of scientific knowledge on coaching. Is sports science of any use to coaching at the coal face. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

THE IMNZ EPISODE: Bevan reviews his IMNZ race. WORKOUT OF THE WEEK: Walking the aid stations. HOT PROPERTY INTERVIEWS - NATHAN SHEARER & INDIA KRAAL: This week we interview the two overall age group winners from IMNZ 2016. Nathan Shearer from Australia not only took out the overall age group race but also smashed the course record in Taupo for the fastest ever age grouper in a time of 8:47:18. India Kraal from New Zealand raced her first ever Ironman and won the overall female age group race in a time of 9:54:25. GEEK OUT: This week our geeky contributors 'The Plews and Prof' look at Bevan's data from his recent Ironman New Zealand race. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition