Fitter Radio Triathlon Podcast

This week Bev speaks to us from the ITU Long Distance World Champs in Weihai, China. Since recording the Episode we can tell you that Bevan subsequently won GOLD in his age group at the race. In ONE STEP AHEAD Mikki talks to us about pre-race nutritional principles - recommendations on what and what not to consider! In our WORKOUT OF THE WEEK Bevan talks to Daniel Plews, Physiologist at High Performance Sport New Zealand, about 'Heart Rate Variability' - measuring the gap between your heart beats and what this can mean for athletic performance. Dan, a triathlete in his own right, is currently working with Rowing NZ and has completed a PhD in this fascinating subject! This week Mikki geeks out on pre-competition sleep behaviour and whether there is any relationship between this, pre-competition mood and/or subsequent race-day performance. In our HOT PROPERTY INTERVIEW section we bring you a selection of interviews from the Kiwi Elite and Age Group teams before their World Champs race in China on 21 September. Who they are and what their aspirations are for the race. LINKS: Dan Plews can be contacted at daniel.plews@hpsnz.org.nz Results from the race in Weihai now up at http://www.triathlon.org/live CONTACT US: Learn 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

In this week's episode Bev talks to us about walk breaks - why they should be incorporated into our run training and what the methodology is behind them. In One Step Ahead Mikki tells us the latest on nitrate supplementation, and more specifically 'Beetroot Juice', and its benefit in enhancing performance for the endurance athlete. Our Hot Property Interview is with the amazing and inspirational ultra-endurance athlete Rich Roll. Rich's story is a must listen as he tells us about his transformation from a life of alcohol, drug and junk food addiction to the ultra-endurance athlete, full-time wellness and plant based nutrition advocate, author, blogger, podcaster and motivational speaker that he is today! In the Geek-Out Mikki gives us the latest research on Compression Socks. Check out our Facebook page for this week's competition to win either a pair of 2XU Compression Calf Guards or 2XU Compression Socks for Recovery. In the 5 Minute Focus section Bev chats to Cam Harper about a new venture he's involved with called 'dreamfunda'. LINKS: 2XU products can be found at http://www.2xu.co.nz/ Find out more about Rich Roll here http://www.richroll.com/ Get a signed copy of Rich's bestselling book "Finding Ultra" http://www.richroll.com/products/finding-ultra-signed/ Rich's Blog http://www.richroll.com/blog-2/ Rich's Podcast http://www.richroll.com/category/podcast/ More about the Ultraman World Champs Hawaii here http://ultramanlive.com/ More about dreamfunda here http://www.dreamfunda.com/ Contact Cam Harper at dreamfunda camharper@dreamfunda.com Organic beetroot juice http://www.beet-it.com/ CONTACT US: Learn 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

In this episode Bev talks about training with Power and the benefits of training with a Power Meter. He also talks to Joe McQuillan, Exercise Physiologist at Waikato University. Joe has been instrumental in bringing the "Power Guru" Hunter Allen to New Zealand in September/October to conduct Workshops in both Auckland and Christchurch and a 2-day Symposium in Cambridge. Joe tells us more about them and offers listeners discounted entry to both the Workshops and the Symposium plus the chance to win a FREE entry to one of the Workshops. See show notes for more details and where to buy tickets. In ONE STEP AHEAD Mikki tells us about the benefits (or otherwise) of using coconut water. Our HOT PROPERTY INTERVIEW this week is with Danish triathlete Helle Frederiksen. Helle is part of the Uplace-BMC Pro Triathlon Team and last week won the Hy-Vee 5150 US Champs in Des Moines, Iowa taking home the prize purse of $100,000USD. Bevan spoke to Helle a few days before the race. In our GEEK-OUT section Mikki gives us an overview of some of the most fascinating studies to have come out of the recent European College of Sports Medicine Conference including the "Sleep Low" study (low carbs after hard training sessions), ice slurries during racing, pacing and more! We have TWO giveaways again this week. Firstly we are giving away a FREE ENTRY worth $120 to one of the Hunter Allen Training Peaks Workshops (Auckland or Christchurch), and secondly you can win one of the amazing new "Floe Bottles". LINKS: Get tickets for Hunter Allen Training Peaks Workshops and the 2 day Cycling Symposium by clicking on the links below. Remember: To qualify for a 15% discount off one of the workshops or to get $20 off the price of the 2-day symposium you need to put the promo code 'fitter' in the box. University of Waikato 2 Day Cycling Symposium Friday 26/Saturday 27 September: http://www.eventbrite.co.nz/e/university-of-waikato-cycling-symposium-2014-tickets12471950941?aff=es2&rank=1 Christchurch Workshop Saturday 4 October: http://www.eventbrite.co.nz/e/hunter-allentrainingpeaks-and-wko4-nz-tour-christchurch-tickets-12596722135?aff=eac2 Auckland Workshop Sunday 5 October: http://www.eventbrite.co.nz/e/hunter-allentrainingpeaks-and-wko4-nz-tour-auckland-tickets-12596720129?aff=es2&rank=2 Visit Helle's page at http://www.hellefrederiksen.com/ More about the Floe Bottle at http://www.floebottle.com/ Read the article on The "Sleep Low" strategy here http://www.ecss2006.com/asp/congress/ScPro1AbstractText.asp?MyAbstractID=967 Watch Nigel Latta's Sugar Episode here http://tvnz.co.nz/nigel-latta/s1-ep6-video-6060553 CONTACT US: Learn 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

Beta-Alanine. What is it, what does it do and how can it help fitness? We bring back Professor Paul Laursen for the second part of his 2 part interview about 'Heat Adaptation'. Paul leads the Performance Physiology Team at High Performance Sport New Zealand and in this episode talks about hydration and cooling strategies in hot conditions. We also hear about the latest research around 'drinking to thirst' and 'electrolytes' - are they really necessary? In the 'Geek Out' this week we geek out on 'power output' during cycling in an international Olympic distance triathlon. For our 5 minute focus Bev chats to Sam James, Managing Director of Blucore about their awesome new 'Corsuit' product. In this episode we are giving away both a 150g tub of Balance 100% Pure Beta Alanine AND we're also giving listeners an opportunity to win one of the amazing 'Corsuits' from Blucore! To be in with a chance to win look out for the competitions on Facebook. LINKS: More about the Corsuit at http://blucoreswim.com/ Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen More about the Heat Chambers at AUT Millennium at http://www.autmillennium.org.nz/theclinics/enduranceperformance/heat-acclimatisationtraining/ More about the Floe Bottle at http://www.floebottle.com/ Balance products can be found at http://www.balancesportsnutrition.com/ CONTACT US: Learn 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

Alcohol. Does it affect athletic performance? Mikki tells us yes or no and if so why. We combine the Hot Property Interview and Workout of the Week and bring back Professor Paul Laursen. Paul leads the Performance Physiology Team at High Performance Sport New Zealand. In this episode (Part 1 of a 2 part interview) Paul and Bev talk about 'Heat Adaptation'. Why should we heat adapt, what's happening in the body when we do adapt and how does it help athletic performance. In The Geek Out Mikki tells us about the best vitamins to take for heat adaptation and hot climates. In this week's 5 Minute Focus Bev chats to Rob Dallimore of Foot Traffic Coaching. Rob is a Field Marketing Rep for Magellan GPS Products in New Zealand and tells us about the range of products they offer for runners, cyclists and triathletes. And we're delighted this episode to be giving away a Magellan Echo watch!! To be in with a chance to win send us a photo of the most beautiful place you could imagine yourself running and wearing the watch. See Facebook for details. Competition ends Sunday 31 August 2014. LINKS: Magellan GPS Products at http://www.magellangps.co.nz/ Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen More about the Heat Chambers at AUT Millennium at http://www.autmillennium.org.nz/theclinics/enduranceperformance/heat-acclimatisationtraining/ EXO bars (made with cricket flour) http://www.exo.co/ CONTACT US: Learn 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

We double up this week as both Bev and Mikki take on the subject of stress and cortisol. In the 'Geek-Out' Mikki tells us about a new study around protein in endurance athletes. For our 5 minute focus segment Bev chats to Dr Kristi Salonius (Chiropractor) of BettaBody in Auckland and our interview this week is with the amazing Braden Currie. Braden is the 2 x winner of New Zealand's iconic Coast to Coast Race as well as numerous other multisport races both here and overseas. He is fast becoming one of the most respected multi-sport adventure racing athletes in the world having just come third in the X Tri World Champs! In this episode we are giving away a 750g Tub of Balance 100% Natural Whey Powder. Let us know what you do to reduce stress when you see the photo on our Facebook page and you're in with a chance to win! LINKS: Check out the Red Bull Defiance race in October at http://redbulldefiance.co.nz/ More about Braden Currie at http://www.bradencurrie.com/ Kristi Salonius can be found at http://www.bettabody.co.nz Balance products can be found at http://www.balancesportsnutrition.com/ CONTACT US: Learn 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

In our WORKOUT OF THE WEEK segment Bev talks to us about treadmill running, should we or shouldn't we. ONE STEP AHEAD is Recovery Nutrition. Mikki gives us guidelines on maximising recovery for athletes post training. Our HOT PROPERTY INTERVIEW is with Chris Pilone. Chris is a professional endurance coach working with Craig Alexander's coaching group "Sansego". He coached Triathlon Olympic Gold Medallist Hamish Carter to his Gold Medal in 2004, plus medal winning athletes in both the World Champs and Commonwealth Games. A former National representative at the World Cross Country Champs he has himself won national titles in cross country and road running. THE GEEK-OUT - are women closing the gender gap when it comes to ultra-endurance athletes finishing times? THE 5 MINUTE FOCUS - Bev chats to Embrace Sports Travel, an awesome travel and leisure company run by Kiwi Graeme Buscke and based out of Clapham Junction in the UK. Embrace offer training and challenge holidays throughout Europe for endurance athletes. GIVEAWAYS - This week we give away a 1.75K Tub of Balance Ultimate Recovery Stack - Orange Crush Flavour. Let us know your favourite post-workout meal when you see the photo on our Facebook page and you're in with a chance to win! LINKSEmbrace Sports can be found at http://www.embracesports.co.uk/ More about Chris Pilone and Sansego at http://www.sansego.co/ Balance products can be found at http://www.balancesportsnutrition.com/ Recovery Food ideas at http://stupideasypaleo.com/2013/08/10/paleo-post-workoutnutrition/ CONTACT US: Go to http://www.fitter.co.nz for show notes and links 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

Periodised Training - Bev tells us about the different Periodised Training models and how to best manage the distribution of training, and manipulate sessions, in order to ensure an athlete progresses year on year. In our 5 Minute Focus Bev chats to Walter Thorburn from GO2MAX Coaching about his NZ Altitude Training Centre based in Auckland. One Step Ahead - Acute gastrointestinal (GI) distress in athletes. Mikki looks at what might be going on and gives us some advice on ways to manage it. In our Hot Property section this week we are delighted to bring you Pete Jacobs. Legendary Australian pro triathlete and winner of the 2012 Ironman World Champs in Kona! Bev geeks out this week and talks Block Periodisation. He presents research and evidence to show the benefits that come from 'crash training' for the well-trained and experienced athlete. In this episode we give away 20 pairs of kids Zoggs Junior Phantom Elite goggles! For your chance to win all 20 pairs for your school, squad or club just like us on Facebook and tell us how best you would use the goggles for kids in triathlon. LINKS:Zoggs New Zealand can be found at http://www.zoggs.co.nz/ Find out more about Pete Jacobs at http://www.petejacobs.com/ More about Walter Thorburn and his Altitude Training Centre can be found at http://www.altitudecentre.co.nz/altitude-training/ CONTACT US: Learn 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

Hypoxic Training - the benefits of hypoxic (or low oxygen) training in competitive swimming. Is it the 'sea level' equivalent to altitude training? Bev gives an overview. Mikki geeks out on some fascinating stats around pro cyclists and body size. We interview Heath Fitzpatrick, one of the Directors of Challenge Gold Coast which is set for Sunday 24 August - a perfectly placed race for the ITU World Champs in China this year and the 70.3 World Champs in Kona. In our One Step Ahead section we look at the 'Female Athlete Triad' syndrome. What is it and what are the health implications for female athletes. Bev reveals his feminine side... Our interview this week is with the amazing Jo Lawn, Ironman legend and now expectant mother-to-be. We find out from Jo how she's feeling about her new role and her thoughts on the future. PLUS Jo tells us the answer to the BIG question...boy or girl? LINKS: Find out more about Jo Lawn at http://www.joannalawn.com/ Balance products can be found at http://www.balancesportsnutrition.com/ Enter Challenge Gold Coast here http://www.challenge-goldcoast.com.au/ Sports Science information can be found at http://sportsscientists.com/ CONTACT US: Learn 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

The new 'maximalist' running shoes. Are they just a fad? Bev gives an overview. Mikki geeks out on the predictive factors that contribute towards a good Half Ironman time. We interview Jenna Walker, Nutritionist at Balance Nutrition, and get the inside scoop on 2 new gels that Balance are about to launch! On our Hot Property Interview this week we bring back Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at the Auckland University of Technology's Sports Performance Institute. Bevan interviews Kelly about common running injuries and their possible causes. In One Step Ahead Bev talks about his LCHF diet approach to triathlon and both he and Mikki answer 'listener questions' around LCHF and the Ketogenic diet. LINKS: More about Hoka One One at http://www.hokaoneone.com/ Articles about the shoes can be found at http://triathlon.competitor.com/2014/07/geartech/maximalist-shoes-coming-soon-triathlon-near_101823 and http://running.competitor.com/2014/05/shoes-and-gear/sole-man-12-things-aboutmaximalist-shoes_94938 Balance products can be found at http://www.balancesportsnutrition.com/ Find out more about Kelly at http://www.sprinz.aut.ac.nz/our-staff/sports-performanceresearch-group/kelly-sheerin Visit your local Shoe Clinic store to have your shoes professionally fitted to your feet http://www.shoeclinic.co.nz/ CONTACT US: Learn 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