Fitter Radio: Triathlon, Endurance, Nutrition

THE FITTER RADIO COFFEE CLUB: Go to our website at https://www.fitter.co.nz/join-us to find out more. ELITE MINDSET INSTITUTE: (00:23:55) We chat about the significance of the Brain/Gut axis plus we interview Michael Rand (00:28:01) who has recently completed the 8-week online course ‘The Athlete’s Secret Weapon’ with the Elite Mindset Institute. WORKOUT OF THE WEEK: (00:45:33) We talk to Kelly Sheerin PhD, of the Running Mechanics Clinic at AUT, about foot strike and injury. ONE STEP AHEAD: (01:41:42) Coffee and weight loss. LINKS: Ella Bruce Carnivore Bodybuilding podcast at https://www.carnivorecast.com/podcast/ella Link to Mikki’s Keto Longevity Nutrition Plan https://mikkiwilliden.com/keto-longevity-plan#getstarted Link to Kelly Sheerin study at https://www.sciencedirect.com/science/article/abs/pii/S1466853X19306431?via%3Dihub Contact Kelly Sheerin at https://www.aut.ac.nz/profiles?id=ksheerin AUT Running Mechanics Clinic at https://www.autmillennium.org.nz/portfolio-item/running-cycling/ More about

WORKOUT OF THE WEEK: (00:11:03) We bring back Josh Sutchar of TrainHeroic to talk about strength training during COVID. HOT PROPERTY INTERVIEW: SUSIE CHEETHAM (0:25:11) We talk to British Pro Triathlete Susie Cheetham about racing in Kona, training through COVID, sponsorship, the PTO plus Susie springs a special surprise on us! ONE STEP AHEAD: (01:19:25) Stress and supplements LISTENER QUESTION: (01:39:02) Should we be training during multi day fasting. LINKS: More about MitoQ at https://www.mitoq.com/ More about Susie Cheetham at https://www.susiecheetham.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about the PTO at https://protriathletes.org/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about Train Heroic at https://www.trainheroic.com/ My Flight Pack at https://myflightpack.com/ Peter Attia podcast at https://peterattiamd.com/podcast/ iHerb for supplements at https://nz.iherb.com/ Tulsi T

We are delighted to welcome MITOQ as title sponsor of the show. WORKOUT OF THE WEEK: (00:17:39) Heart health and MitoQ. DR ALISON HEATHER: (00:41:22) We chat to Alison Heather of the University of Otago where she works in Molecular Cardiology in the Department of Physiology. HOT PROPERTY INTERVIEW: NIKKI BARTLETT (01:13:10) We talk to British Pro Triathlete Nikki Bartlett about her first IRONMAN win in Lanzarote, training through COVID, sponsorship, the PTO and running in her spiderman outfit! LINKS: More about MitoQ at https://www.mitoq.com/ More about Nikki Bartlett at https://www.nikkibartlett.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about the PTO at https://protriathletes.org/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ Ben Lynch at https://www.drbenlynch.com/ The Tim Ferriss show at https://tim.blog/podcast/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on F

FITTER RADIO COFFEE CLUB COMPETITION: (00:09:37) Join the Fitter Radio Coffee Club and be in with a chance to win a free pair of the AWESOME FORM Swim Goggles. More details here https://www.fitter.co.nz/join-us WORKOUT OF THE WEEK: (00:11:49) FITTER launches INSCYD testing services - the world's most advanced physiological performance analysis software. Bevan tells us a bit more about it. HOT PROPERTY INTERVIEW: DAVID MCNAMEE (00:22:17) We chat to Scottish pro Triathlete David McNamee about training through COVID-19, Kona and his season last year, sponsorship, the PTO and that 10K run on his balcony! ONE STEP AHEAD: (01:27:55) We bring back Cliff Harvey to talk about pre workout supplementation. In particular nutritional ergonomic aids like multi-ingredient supplements which may improve performance in high intensity interval training. LINKS: More about FORM goggles at https://www.formswim.com/ More about INSCYD testing at https://www.fitter.co.nz/inscyd More about David McNamee at http://www.davidmcnamee.

WORKOUT OF THE WEEK: (00:19:42) Overtraining and the potential underlying mechanisms that may contribute to exercise-induced ‘Overtraining Syndrome’ in skeletal muscle. HOT PROPERTY INTERVIEW: KIMBERLEY MORRISON (00:36.00) We chat to British triathlete Kim Morrison about her next project… how many miles can she cover in 4 hours on a TT bike! We also talk training through COVID-19, her experiences in Kona last year, changing coaches, the PTO and her love of poker! ONE STEP AHEAD: (01:21:18) The application of low carb diets to your training. LINKS: Link to study led by Johanna Lanner of the Karolinska Institute in Sweden at https://www.sciencedirect.com/science/article/pii/S2213231720300835 More about Kimberley Morrison at https://kimberleymorrison.co.uk/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ ai at https://www.wild.ai/ More about Rhonda Patrick at https://www.foun

WORKOUT OF THE WEEK: (00:19:10) We chat to Hannah Wells about her experiences with the Elite Mindset Institute’s hypnotherapy program ‘The Athletes Secret Weapon’. EMI are offering our podcast listeners a 30% discount off the program with the discount code FITTERASW30 – go here for more details. HOT PROPERTY INTERVIEW: PHIL WHITE (00:38:46) Co-founder and pioneer of Cervelo, Phil White has now moved into a new role as Acting President of 4iiii Innovations. Based in Cochrane Alb., 4iiii develops and manufactures power meters, heart rate monitors, and trainers. White had been acting as one of the company’s board members until the announcement of his move last month. ONE STEP AHEAD: (01:13:40) Menopause and recovery strategies. LINKS: More about 4iiii at https://4iiii.com/ More about STAC at https://www.staczero.com/vwt/ More about FORM goggles at https://www.formswim.com/   Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More

WORKOUT OF THE WEEK: (00:16:16) We chat to Craig Johns CEO and Founder of World Sport Coach - creators of the Endurance Coaching Business Summit ‘COACH 2020 VISION’ - the world’s first virtual business development summit specifically tailored to endurance coaches. Craig is offering all our podcast listeners a 10% discount off the price of the summit with the code FITTER10 – more information at https://worldsportcoach.com/summit/ HOT PROPERTY INTERVIEW: ANDREW MESSICK (00:32:17) “COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term”. We talk to IRONMAN Group CEO Andrew Messick about how IRONMAN are responding to these challenges. ONE STEP AHEAD: (01:14:27) Listener questions – estimating anaerobic threshold in relation to maximum heart rate. LINKS: More about NRG2Perform at https://nrg2perform.com/ More about World Sport Coach at https://worldsportcoach.com/ More about FORM goggles at https://www.formswim.com/  

FITTER RADIO COFFEE CLUB COMPETITION: (00:10:27) This week our Coffee Club members get the chance to win free access to the Elite Mindset Institute online course – The Athletes Secret Weapon FITTER COACH KRYSTLE HOCKLEY (00:13:07) Krystle’s back on the show and we talk Holistic Performance Nutrition, the effects of a pre-exercise high fat meal on performance and qualifying for IM 70.3 World Champs via the VR racing series. WORKOUT OF THE WEEK: (00:34:08) Finding joy in the process of consistent training. HOT PROPERTY INTERVIEW: SIMONE MITCHELL (00:43:57) We chat to British triathlete Simone Mitchell about her incredible journey from non-triathlete in 2012 to age group winner and then turning professional, winning her first pro race and qualifying for Kona. ONE STEP AHEAD: (01:38:45) Body weight and sports performance. LINKS: More about Simone Mitchell at https://www.simonemitchell.co.uk/ More about FORM goggles at https://www.formswim.com/   Training Peaks 20% discount at https://www.fitter.co.nz/about-rad

FITTER RADIO COFFEE CLUB COMPETITION: (00:20:45) This week our Coffee Club members get the chance to win a pair of the awesome Recovery Systems Sports Mini Max Boots. WORKOUT OF THE WEEK: (00:25:44) Low intensity training and the value of rest. HOT PROPERTY INTERVIEW: DR SHONA HALSON (00:37:56) Dr Shona Halson is an Associate Professor in the School of Behavioural and Health Sciences. Prior to this she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr Halson was selected as the Director of the Australian Olympic Committee Recovery Centre for three Olympic Games. ONE STEP AHEAD: (01:28:22) Taste and the ergogenic effect. RECOVERY SYSTEMS SPORTS: (01:46:14) We chat to Mike Lyons of Recovery Systems about what’s happening in the world of wearable recovery. LINKS: More about Recovery Systems at https://www.recoverysystemssport.co.nz/ More about FOR

RAPID ASCENT VIRTUAL TRAIL RUNNING SERIES: (00:07:40) The 2020 Trail Running Series presented by MINI Countryman will be going ahead this year – with 2 virtual races in June and July, and then 2-3 physical races later in the year. See here for more information https://trailrunningseries.rapidascent.com.au/ HOT PROPERTY INTERVIEWS: MIKE PHILLIPS (00:18:52) and HANNAH WELLS (00:46:35) We bring back Mike and Hannah to talk virtual racing and training/racing in 2020/21. WORKOUT OF THE WEEK: (01:12:13) Tim and Bev discuss how to sequence strength training in and around endurance training. ONE STEP AHEAD: (01:47:42) Interpreting ketone levels. LINKS: More about the Rapid Ascent Virtual Trail Running Series at https://trailrunningseries.rapidascent.com.au/ More about Mike Phillips at https://mikephillips.co.nz/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Mikki’s bread recipe at https://mikkiwilliden.com/recipes More about FORM goggles at https://www.formswim.com/   Holistic Per

CLIFF HARVEY: (00:19:02) We bring back Cliff Harvey of Holistic Performance Nutrition to talk low carb diets and hormone balance. HOT PROPERTY INTERVIEW: SAM LONG (00:41:09) We chat to Sam Long, USA pro triathlete who, at only 24 years of age, is already making his mark on the IRONMAN long distance scene. ONE STEP AHEAD: (01:30:33) Ketogenic low CHO, high fat diets: the future of elite endurance sport? Mikki and Bev discuss this most recent article by Louise M Burke in the Journal of Physiology. LINKS: More about Sam Long at http://www.samgolong.com/ Cliff Harvey and The Carb Appropriate Podcast at https://cliffharvey.libsyn.com/drs-caryn-zinn-mikki-williden-and-dan-plews-the-carb-appropriate-podcast-ep22 Ketogenic low CHO, high fat diet: the future of elite endurance sport? https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278928 Mikki’s treat recipes at https://mikkiwilliden.com/recipes More about FORM goggles at https://www.formswim.com/   Training Peaks at https://www.trainingpeaks.com/ Holisti

DAN EISENHARDT: (00:11:01) We bring back Dan Eisenhardt, Founder of FORM Goggles. FITTER COACH KRYSTLE HOCKLEY: (00:25:17) Krystle’s back on the show and we talk PTO, IRONMAN racing and Holistic Performance Nutrition. HOT PROPERTY INTERVIEW: KIRSTEN KASPER (00:55:00) We talk to Canadian born ITU athlete Kirsten Kasper. Kirsten is a member of USA Triathlon’s National Team and races on the World Triathlon Series tour. ONE STEP AHEAD: (01:36:48) We revisit runners diarrhoea. LINKS: More about FORM goggles at https://www.formswim.com/   Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ DeBoer Wetsuits at https://deboerwetsuits.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 new

TRAIN HEROIC: (00:11:59) We talk to Josh Sutchar, Co-Founder of TrainHeroic - a strength and conditioning software platform for coaches and athletes. HOT PROPERTY INTERVIEW: PETER MALLIARAS (00:33:56) Dr Peter Malliaras PhD is an Associate Professor at MONASH University where he leads various tendinopathy research projects and supervises PhD and MSc students. As a Specialist Tendinopathy Physiotherapist, he regularly presents at conferences and seminars, teaching other clinicians about tendinopathy management. His passion and expertise is managing patients with long term tendon pain, sometimes referred to as tendinopathy or tendinitis. MYOVOLT: (01:12:54) We talk to Steve Leftly, Founder of Myovault - a patented wearable recovery technology that targets Vibration Massage Therapy directly onto the body. ONE STEP AHEAD: (01:35:45) Gut health LINKS: More about Peter Malliaras at http://www.completesportscare.com.au/team/dr-peter-malliaras/ Read Peter Malliaras’s blog at https://www.tendinopathyrehab.com/blog

WORKOUT OF THE WEEK: (00:10:36) The Vegus Nerve. ONE STEP AHEAD: (00:22:31) Vitamin D HOT PROPERTY INTERVIEW: JAVIER GOMEZ (00:30:20) We talk to Xterra, ITU, IRONMAN 70.3 and ITU Long Distance World Champion Javier Gomez from lockdown in Spain. SAM RENOUF – THE P.T.O. (01:05:45) We bring back Sam Renouf, CEO of the Professional Triathletes Organisation, to talk Pro athlete payouts, the Collins Cup and the PTO Hub. LINKS: The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ More about Javier Gomez at http://www.javiergomeznoya.com/index.html More about the PTO at https://protriathletes.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: (00:13:17) Bevan and Tim talk ‘Warm Ups’ and ‘Cool Downs’ – are they really necessary? HOT PROPERTY INTERVIEWS: PATRICK LANGE (00:53:04) & JOCELYN MCCAULEY (01:24:27) IRONMAN VR1 Racing Champions ONE STEP AHEAD: (01:49:33) Boredom eating LINKS: IRONMAN Virtual Racing Series at https://www.ironmanvirtualclub.com/ FORM goggles at https://www.formswim.com/ More about Patrick Lange at https://www.patrick-lange.org/en/ More about Jocelyn McCauley at http://www.jocelynmccauley.com/ Warm Up Spanish study at https://www.ncbi.nlm.nih.gov/pubmed/32182586 The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ TrainHeroic at https://www.trainheroic.com/ LMNT at https://drinklmnt.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/mi

WORKOUT OF THE WEEK: (00:14:21) We bring back FITTER coach Krystle Hockley to talk through her progress with the Holistic Performance Nutrition course. Plus Krystle and Bevan talk windtrainers. There is currently 50% off the HPN popular online short courses; Keto Mastery, Carb-Appropriate Nutrition, Functional Mycology and Research For Practitioners until the end of April 2020. For more information visit www.holisticperformance.institute    Cliff is also offering our listeners 10% off the longer Holistic Performance Nutrition courses. Enter the promo code FITTER when registering and follow the link for more information https://www.holisticperformance.institute/ HOT PROPERTY INTERVIEW: TERESA ADAM (00:45:02) Kiwi pro triathlete Teresa Adam is back on the show. We talk to Teresa about how she’s feeling in this current space and how her last year went. ONE STEP AHEAD: (01:33:20) Nutrition and athlete immune health. New perspectives on an old paradigm. LINKS: More about Teresa adam at https://www.teresaadam.co.

WORKOUT OF THE WEEK: CLIFF HARVEY (00:13:07) We talk to Cliff Harvey PhD, DipFit, DipNat and Founder/CEO of the Holistic Performance Institute. Cliff tells us more about Holistic Performance Nutrition plus some tips on staying healthy! Cliff is offering 10% off the full range of Holistic Performance Nutrition courses for all our listeners. Enter the promo code FITTER when registering and follow the link for more information https://www.holisticperformance.institute/ HOT PROPERTY INTERVIEW: STUART WALTER (00:46:40) We talk to Stuart Walter of the Elite Mindset Institute about his work in the athlete mindset space. Plus, Elite Mindset are offering all our listeners these awesome discounts to their programs: The Athlete’s Secret Weapon 30% off with the code FITTERASW30 via this link: https://ck121.isrefer.com/go/FITTERASW/FC/ The Edge, Bronze, Silver or Gold Programs 20% off with the code FITTEREDGE20 via one of these links: Competitive Edge: https://ck121.isrefer.com/go/FITTEREDGE/FC/ Bronze Program: https:/

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: ANNABELLE BRAMWELL (00:13:58) Annabelle won the free race entry to the Motatapu Off-Road Triathlon. We catch up with her post event to find out how it all went. WORKOUT OF THE WEEK: (00:27:11) Bevan and Tim talk PTO, the Olympics, the IRONMAN virtual racing series and the loss of pool swimming. HOT PROPERTY INTERVIEW: MATT RUSSELL (01:02:42) We talk to American Pro Triathlete Matt Russell about his lead up to IRONMAN South Africa and his plans for the rest of the season (note: recorded before race cancellations). ONE STEP AHEAD: (01:39:21) Acute responses to sleep deprivation. LINKS: Motatapu Off-Road Triathlon at https://motatapu.com/macpac-motatapu/ Matt Russell at http://www.mattrusselltri.com/ 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/ Rouvy at https://rouvy.com/en/ PTO at https://protriathletes.org/ CONTACT US: Lear

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: JAC CROFTON (00:12:25) Jacs won the free race entry to IRONMAN Cairns. We catch up with Jacs to find out a bit more about her. WORKOUT OF THE WEEK 1: HELENE GUILLAUME OF WILD AI (00:31:50) Helene is CEO and Founder of Wild AI, the Training App that ‘turns the menstrual cycle into an unfair advantage’. WORKOUT OF THE WEEK 2: KRYSTLE HOCKLEY (00:59:48) We talk to FITTER coach Krystle about disc brakes, tyres and chains. ONE STEP AHEAD: (01:26:33) Inflammation. LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand 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/ WILD AI at https://wild.ai/ WILD AI IFundWomen at https://ifundwomen.com/projects/wildai?fbclid=IwAR2YNTridFvxahVJ2bXiesQhaH_5fqsq9RQMqDuGnymABvApTMle4UTR-eU IRONMAN Cairns at https://www.ironman

WORKOUT OF THE WEEK: LEVER RUNNING (00:11:32) We talk to Brad Miles and Trip Hurt of Lever Running. IRONMAN New Zealand 2020: (00:29:17) Bevan and Tim review the race plus we hear from the podium in the men’s and women’s field. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: JIMMY GHISLAIN (01:36:51) We catch up with Jimmy after the race to find out how it all went. ONE STEP AHEAD: PREBIOTICS AND SLEEP (01:49:32) A recent study LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand 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/ More about STAC at https://sportslab.net.nz/bike-fit/ The Professional Triathletes Organisation (PTO) at https://protriathletes.org/ Lever Running System at https://www.leverrunning.com/ Link to Mikki’s segment at https://www.sciencedaily.com/releases/2020/03/200303155658