Fitter Radio Triathlon Podcast

ONE STEP AHEAD: Mikki interviews Dr Stacy Sims of Osmo Nutrition (http://osmonutrition.com). Stacy, an athlete in her own right (former pro-cyclist and Ironman World Championship Qualifier), is an innovative Exercise Physiologist and Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition. Stacy and Mikki discuss these areas giving us a fascinating insight into the very real and significant differences between male and female athletes. WORKOUT OF THE WEEK: No hills? Bevan gives us some cycling strength endurance training workouts and suggestions on how to incorporate them into your programme. HOT PROPERTY INTERVIEW - SUSIE CHEETHAM: Susie Cheetham (nee Hignett) came from a competitive international running background in the UK and moved into long distance triathlon only so she could join her boyfriend on his long rides! A year later, she found herself competing as a professional triathlete. Susie astounded the triathlon community by coming 6th in her debut performance at Kona this month, her 3rd ever Ironman distance triathlon. She slowly picked off her fellow competitors with a run time of 03:06:55 finishing in an overall time of 09:23:50. GEEK OUT: Placebo - the power of the brain over performance. 25 MINUTE FOCUS!: We turned our 5 min focus section into a 25 min focus but we guarantee it's worth the extra listening time! Bev talks to Dan Plews, Physiologist for High Performance Sport New Zealand and the fastest Kiwi (adopted) in Kona this year (9hrs 12mins). Dan tells us about his race and how he prepared. CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

KONA 2015: A round up. ONE STEP AHEAD: Glucomannan - a weight control supplement. WORKOUT OF THE WEEK: Swim drafting. HOT PROPERTY INTERVIEW - LUCY GOSSAGE: She's a four time Ironman champion and part of the 'sub-9 club' – a small group of female athletes who've finished a long-course triathlon in less than nine hours. Not only that, Lucy achieved it all whilst juggling the sport with her day job as a cancer doctor. She completed her PHD in Kidney Cancer in March last year and yesterday achieved her goal of becoming one of the top 10 fastest female Ironman competitors in the world. GEEK OUT: Mindfulness techniques and athletic performance. 5 MINUTE FOCUS: A listener email - Oakes Trust. CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Supplements - are they a waste of time? HOT PROPERTY INTERVIEW 1 - LUKE BELL: Luke is a professional triathlete, 'Australian made', with a career-best 5th place at Kona when he was just 24. Luke is a factor in every race he enters. He has consistently won and podiumed over the half-ironman distance and after numerous 2nd place finishes finally secured two Ironman titles in 2013, one of them at the North American Championships. HOT PROPERTY INTERVIEW 2 - DOUGAL ALLAN: A kiwi triathlete, Dougal Allan lives in beautiful Wanaka, New Zealand. His career highlights to date include standing on podiums in adventure races in Brazil, China, Australia and Canada along with his favourite place to race, New Zealand, where he achieved 5 x podiums in the famous Speights Coast to Coast and 2 x podiums at Challenge Wanaka. Most recently Dougal placed second at Ironman Sweden in a personal best time of 8:25:33. GEEK OUT: A study looking at lowering thermal state with a strategy to lower thermal sensation on endurance running performance and physiology in the heat. Menthol mouth rinse versus ice slurry. 5 MINUTE FOCUS: This week Bevan talks to Mark Leishman, Mountain Biker extraordinaire and Ambassador for an epic new mountain biking race coming to New Zealand's South Island in January 2016 called 'The Pioneer'. The Pioneer is an awe inspiring seven day mountain bike stage race through New Zealand's pristine Southern Alps. The first race of its kind to link together over 500kms of farm tracks, NZ Cycle Trails, double track and single track riding in a very special part of the world where soaring mountain peaks, crystal-clear blue lakes, and golden high country await. GIVEAWAY: Win a free entry to the Ironman 70.3 in Taupo on Saturday 12 December! Sign up to our Newsletter at http://www.fitter.co.nz/contact.htm or watch Facebook for more details. CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Processed meat. HOT PROPERTY INTERVIEW - BRENT MCMAHON: This man makes Ironman look easy. Canadian, Brent McMahon made the move from ITU only a couple of years ago and since then has raced only 2 Ironman races. He completed the first in 7hrs 55m and the second in 7hrs and 56m. His plan for Kona? To win. And you know what, he might just do it! WORKOUT OF THE WEEK: Bev talks to Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at AUT Millennium about gait retraining and whether we should be changing our running technique. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us the final insight into life in Boulder. GEEK OUT: A review of the literature which looks at choosing the right running shoes for our feet. 5 MINUTE FOCUS: This week Bevan talks to Shannon Rea from Garmin about their new HRM Swim Strap and new HRM Tri Strap. LINKS: More about Brent McMahon at http://www.brentmcmahon.com/ Follow Brent on Facebook at https://www.facebook.com/brentmcmahonfanpage and on Twitter at https://twitter.com/tribrentmcmahon More about the new Garmin HRM's at http://garminforerunner.com/reviews/garmin-hrm- tri-and-hrm-swim-underwater-heart-rate-monitors/ Deal from Kiwivelo, Auckland on the Garmin Tri Bundle at http://www.kiwivelo.co.nz/garmin-forerunner-920xt-tri-bundle.html Matt Fitzgerald author of 80/20 Running at http://www.mattfitzgerald.org/books/ Shoe Clinic at https://www.shoeclinic.co.nz/ AUT Millennium running and cycling clinic at http://www.autmillennium.org.nz/health-and- fitness/clinics/rcc More about Stur at http://shop.sturdrinks.co.nz/ More about Carl Read at http://www.carlread.com/ The Network Tri Club at http://www.thenetworkclub.co.nz/ CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Kombucha as a health tonic and potential recovery drink. WORKOUT OF THE WEEK: 'Getting Hot' - heat acclimation with Julia Casadio, Performance Physiologist with High Performance Sport New Zealand. HOT PROPERTY INTERVIEW – MARK BOWSTEAD: In 2009 Mark won the 20-24 age group at the ITU long distance World Champ and New Zealand's prestigious non-drafting Olympic distance Tinman Triathlon. The next year he won the first of three straight wins at the Auckland Half Ironman. In 2014 Mark won the Taupo half, was 2nd at the Tauranga half, and this year won his first IM 70.3 at Buffalo Springs in a time of 3hrs 53mins. Mark loves nothing more than long training days and relishes his 7 hour brick sessions. He's moving long next year with his debut at this distance being IMNZ 2016. Can't wait to watch him race! THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. THE GEEK OUT: Plyometrics with workouts. LINKS: More about Mark Bowstead at http://www.bowsteadbrothers.com/Home.html Follow Mark on Facebook at https://www.facebook.com/BowsteadBrothersTriathlon and on Twitter at https://twitter.com/mbowstead More about Carl Read at http://www.carlread.com/ Plyometric exercises at http://running.competitor.com/2013/07/training/power-boost- plyometrics-for-runners_79315 More about Julia Casadio at http://hpsnz.org.nz/news-events/heat-goes Rhonda Patrick on heat acclimation at http://www.foundmyfitness.com/reports/sauna- report.pdf Find out more about the Heat Chambers at AUT Millennium here http://www.autmillennium.org.nz/health-and-fitness/clinics/epc/heat-adaptation-services The Network Tri Club at http://www.thenetworkclub.co.nz/ CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Fluoride. WORKOUT OF THE WEEK: We hear what Meredith Kessler and Terenzo Bozzone do during their base training phase. HOT PROPERTY INTERVIEWS – MEREDITH KESSLER & TERENZO BOZZONE: This week Meredith and Terenzo tell us about their love affair with triathlon and Taupo. They talk about the upcoming Ironman 70.3 and Ironman races in Taupo and tell us what they love about long distance triathlon and what's so special about Taupo as a destination. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Calcium phytonutrients. WORKOUT OF THE WEEK: Plyometrics. HOT PROPERTY INTERVIEWS - LIZ BLATCHFORD & SIMON COCHRANE: Liz Blatchford is an Australian triathlete with British roots. In her very first Ironman Hawaii she ran straight to a spot on the podium. Her third place in Kona, only her third Ironman, capped a great 2013 and Liz's first full year as a long distance triathlete. In June this year she successfully defended her Ironman Cairns title and at Mont-Tremblant a few weeks ago won the race after a sprint finish with Mary Beth Ellis. Liz is currently in training for her next Kona race and will definitely be one to watch out for! Simon Cochrane is a New Zealand based professional long-distance triathlete. Last month he achieved a 3rd place finish at Ironman Japan and with a few other good finishes under his belt now has his eye on qualifying for Kona. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Low carb versus low fat - which one is better for weight loss. WORKOUT OF THE WEEK: Base training. What it means and how/why to implement it into your programme. We also hear what Cam Brown and Dylan McNeice do during their base training phase. HOT PROPERTY INTERVIEW – CAMERON BROWN AND DYLAN MCNEICE: This week Cam and Dylan tell us about their love affair with triathlon and Taupo. They talk about the upcoming Ironman 70.3 and Ironman races in Taupo and tell us what they love about long distance triathlon, why it's not just a sport for the elite and what's so special about Taupo as a destination. THE GEEK OUT: Vitamin D. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. LINKS Authority Nutrition link to low carb versus low fat http://authoritynutrition.com/23-studies- on-low-carb-and-low-fat-diets/ Follow Cam on Facebook at https://www.facebook.com/cameron.brown.7169 and on Twitter at https://twitter.com/chuckibrown Find out more about Dylan McNeice at http://dylanmcneice.com/ Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete and on Twitter at https://twitter.com/dylanmcneice More about Ironman 70.3 Taupo at http://www.ironman.com/triathlon/events/asiapac/ironman- 70.3/taupo.aspx#axzz3kDrbQc2D More about Ironman New Zealand, Taupo at http://www.ironman.com/triathlon/events/asiapac/ironman/new- zealand.aspx#axzz3kDrbQc2D More about Ironman 70.3 World Championship, Mooloolaba at http://www.ironman.com/triathlon/news/articles/2014/07/sunshine-coast-to-host- ironman-70.3-world-champs.aspx#axzz3kDrbQc2D Visit AUT Millennium at http://www.autmillennium.org.nz/ More about Fitter Swimming at http://www.fitter.co.nz/fitter-swimming.htm CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: 10 substitutes for bread. WORKOUT OF THE WEEK: High intensity cycling to improve your running. HOT PROPERTY INTERVIEW - KATE BEVILAQUA AND GUY CRAWFORD: Kate, Australian pro triathlete and 3 x Ironman Champion, most recently had a stunning result at Ultraman Canada being the first woman ever to win the race overall. Kate beat everybody in the field, including all the men, in a time of 24hrs 16mins 27 secs. Guy Crawford is from Auckland and also a pro triathlete. He has recorded numerous podium finishes on the 70.3 circuit. They got together at Luke McKenzie's post wedding celebrations in Las Vegas (with a tiny bit of help from Kelly Bozzone). We talk to Kate and Guy about their great partnership, Kate's amazing win in Canada and why Guy will NEVER do an Ultraman! THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) will be giving us a weekly insight into life in Boulder. After a week there we find out what his first impressions are and how he's coping with the altitude. THE GEEK OUT: Emma Mackie, Physiotherapist and Triathlete, presents a condensed version of her latest research into the use of cold and heat application for the management of an acute soft tissue injury. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world class facility. LINKS: Find out more about Kate Bevilaqua at http://www.katebevilaqua.com/ Follow Kate on Facebook at https://www.facebook.com/kate.bevilaqua and on Twitter at https://twitter.com/katebevilaqua Find out more about Guy Crawford at http://www.guycrawford.us/profile.php Follow Guy on Facebook at https://www.facebook.com/guy.crawford.9889 and on Twitter at https://twitter.com/blue70guy Workout of the week http://www.examiner.com/article/want-to-run-faster-new-study-says- you-should-jump-on-the-bicycle More about Ultraman Canada here http://ultra520kcanada.com/ More about f.lux at https://justgetflux.com/ 10 Healthy ways to replace conventional wheat bread at http://authoritynutrition.com/10- ways-to-replace-bread/ More about AUT Millennium at http://www.autmillennium.org.nz/about-us More about Fitter Swimming at http://www.fitter.co.nz/fitter-swimming.htm More about Carl Read at http://www.carlread.com/ CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Probiotics and their role in helping increase running time to fatigue in the heat! WORKOUT OF THE WEEK: Predicting your Ironman finish time. HOT PROPERTY INTERVIEW – HEATHER AND TREVOR WURTELE: Heather and Trevor Wurtele are a husband and wife team who committed, full-time, to the sport of long course triathlon in 2009. They sold almost everything they owned and bought a small RV so that they could travel, train, and race around the world to follow the triathlon circuit. Heather is now a 6 time Ironman Champion, and 12 x Ironman 70.3 and half iron distance champion. Trevor won his first Ironman race in 2013 at Ironman Canada after winning Ironman 70.3 New Orleans the previous year and has been a consistent top 5 finisher over the 2012-2014 seasons. We talk to them both about their careers, their relationship, their plans for the future plus we test just how well they know each other! 5 MINUTE FOCUS: This week Bevan talks to homeopath Amanda Dunlop of HCH Formulas. Developed in New Zealand, HCH Formulas are a range of natural homeopathic sprays designed to help you with maintaining energy levels, improving mental clarity, boosting physical endurance, promoting faster recovery and stopping cramp. The sprays are completely natural without drugs or stimulants. HCH Formulas were the first in New Zealand to develop the use of a light weight sprayer application for these formulas. Easy to use, light to carry and perfect for use on the go. http://www.hchformulas.com/ LINKS: Find out more about Heather and Trevor at http://www.teamwurtele.com/ Follow them on Facebook at https://www.facebook.com/teamwurtele1 and on Twitter at https://twitter.com/teamwurtele Team Wurtele on YouTube at https://www.youtube.com/user/hezandt More about HCH Formulas at http://www.hchformulas.com/ Prescript Assist probiotics and prebiotics at http://www.prescript-assist.com/ How to predict your Ironman finishing time at http://www.220triathlon.com/training/long- distance/how-long-will-it-take-to-complete-your-first-ironman/8763.html CONTACT US: Find out more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition