Fitter Radio: Triathlon, Endurance, Nutrition

PILATES FOR SPORTS: ROBIN KRAMER (00:11:53) Robin is a USA Triathlon Level I Coach, a Youth and Juniors Triathlon Coach an Exercise Physiologist and Triathlete. She talks to us about her experiences with the new Pilates for Sports Triathlon Programme. WORKOUT OF THE WEEK: (00:31:30) Your stress budget and how to audit it.  COFFEE CLUB MEMBER LUKE PARKER: (00:41:46) Luke won the free race entry to the PORT TO PORT MTB event. We catch up with him post-race to find out how it all went. HOT PROPERTY INTERVIEW: JOANNA ZEIGER (00:57:52) Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming and was the first triathlete to race both the Olympics and the Ironman World Championships in the same year (2000). In this fascinat

WORKOUT OF THE WEEK: (00:11:41) The FTP Test and CBD Oil HOT PROPERTY INTERVIEW: KELSEY WITHROW (00:39:11) We talk to pro USA triathlete Kelsey Withrow about her career to date, the challenges she’s had to face and her plans for the future. ONE STEP AHEAD: (01:10:54) Iron deficiency   SID TALKS: (01:26:34) Sid’s back and we catch up on all the latest tri goss and controversy in the triathlon world. LINKS: More about Kelsey Withrow at https://www.kelseywithrow.com/ More about Laura Siddall at https://laurasiddall.com/ CBD Oil at https://www.outsideonline.com/2296261/athletes-ditching-ibuprofen-cbd-marijuana?utm_medium=email&utm_campaign=Bodywork-05182019&utm_content=Bodywork-05182019+Version+A+CID_e39a3b8ee4a611eee012513bf6bba13d&utm_source=campaignmonitor%20outsidemagazine&utm_t 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

WORKOUT OF THE WEEK: (00:30:00) Heat acclimation for both warm and temperate races.   HOT PROPERTY INTERVIEW: Dr Georgie Bruinvels (00:41:39) Dr Georgie Bruinvels is the Research Scientist for Fitr Woman – an app that lets you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle.   ONE STEP AHEAD: (01:12:08) Patella tendonitis and a potential nutritional rehab strategy. LINKS: More about Fitr Woman at https://www.fitrwoman.com/ Sports Lab Auckland at https://sportslab.net.nz/ Links for heat acclimation at https://ylmsportscience.com/2019/05/08/heat-acclimation-for-competition-in-the-heat/ and https://ylmsportscience.com/2019/05/15/heat-training-for-improved-performance-in-temperate-conditions/ 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/mikk

FITTER RADIO COFFEE CLUB RACE WINNER TRISTAN FRANKLIN: (00:09:11) Tristan won the free race entry to IRONMAN Australia | Port Macquarie. We talk to him about how his race went last weekend. FITTER RADIO COFFEE CLUB RACE WINNER LEIGH DAVIDSON: (00:19:10) Leigh won the free race entry to IRONMAN Cairns. We talk to her a few weeks out from the race to find out how she’s tracking. WORKOUT OF THE WEEK: (00:33:20) Backwards running. FITTER COACHES RACE ROUND-UP (00:43:09) Bev and Tim catch up on the weekend’s racing plus we celebrate achieving IRONMAN University accreditation across the board! HOT PROPERTY INTERVIEW: HELEN JENKINS (01:15:34) This week we talk to British professional triathlete and 2008 and 2011 ITU World Champion, Helen Jenkins. As a professional Helen has represented Great Britain at the Olympics and Wales in the Commonwealth Games. She chats to us about her career, her surgery and her plans for the future. ONE STEP AHEAD: (01:51:02) Caffeine – are you overdosing? LINKS: Helen Jenkins at htt

LAURA SIDDALL hosts the show with Bevan this week post her win at IRONMAN Australia | Port Macquarie. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LUKE PARKER (00:07:24) Luke is the winner of the free race entry competition to PORT to PORT. We catch up with Luke to find out how he’s tracking. (00:17:08) Bev and Sid review the racing from Busselton and the ITU Long Distance Worlds (00:26:37) IRONMAN 70.3 St George, Utah. Our roving reporter Meredith Gardner captures interviews from the race. Sebastian Kienle (00:28:31) Jocelyn McCauley (00:35:03) Rudy Von Berg (00:46:42) Heather Wurtele (00:50:00) IRONMAN AUSTRALIA | PORT MACQUARIE RACE REVIEW AND INTERVIEWS (01:01:16) Laura Siddall pre-race (01:01:51) Kelsey Withrow pre-race (01:12:19) Tim Reed pre-race (01:20:27) Mark Bowstead pre-race (01:30:31) Pro Panel (01:33:26) Laura Siddall talks to us about her race (02:03:01) Kelsey Withrow post-race (02:27:16) Cam Wurf post-race (02:37:05) Tim Reed post-race (02:45:46) Denis Chevrot post-ra

FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: TRISTAN FRANKLIN (00:07:28) Tristan is the winner of the free race entry competition to IRONMAN AUSTRALIA | Port Macquarie. We catch up with Tristan to find out how he’s tracking. HOT PROPERTY INTERVIEWS: JOE SKIPPER (00:23:49) AND JOCELYN MCCAULEY (00:52:48) IRONMAN TEXAS FINISH LINE INTERVIEWS WITH MEREDITH GARDNER: (01:04:49) Jeanni Seymour Lesley Smith Patrik Nilsson Andrew Starykowicz Daniela Ryf Jocelyn McCauley SID TALKS: (01:29:58) Laura Siddall and Bev review this weekend’s racing. LINKS: IRONMAN AUSTRALIA | Port Macquarie at http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5mR5VQpC5 IRONMAN Texas at http://ap.ironman.com/triathlon/events/americas/ironman/texas.aspx#/axzz5mR5VQpC5 Joe Skipper at http://joeskipper.co.uk/ Jocelyn McCauley at http://jocelynmccauley.com/index.html Jeanni Seymour on Facebook at https://www.facebook.com/jeanniseymour1992/ Lesley Smith at http://www.lesleysmithtri.com/ Andrew Starykowicz at

WORKOUT OF THE WEEK: (00:14:29) Swimming stroke rate. Promoting efficiency and speed via rhythm and timing. HOT PROPERTY INTERVIEW: STEPHANIE DIXON (00:25:12) Bevan catches up with the inspirational Gold Medal winning Canadian Paralympic Swimmer Stephanie Dixon on the Swim Smooth Camp in Portland Oregon.   ONE STEP AHEAD: (01:04:41) Probiotics and GI distress. LINKS: Stephanie Dixon is on Facebook at https://www.facebook.com/stephanie.anne.5 More about Swim Smooth at https://www.swimsmooth.com/ Finis Tempo Trainers at https://www.finisswim.com/Tempo-Trainer-Pro The Ramp Test at http://previous.swimsmooth.com/ramptest.html The effect of probiotics on respiratory infections and gastrointestinal symptoms during training in marathon runners at https://www.ncbi.nlm.nih.gov/pubmed/17962710  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/mikkiwillid

SID TALKS: (00:14:26) Sid’s back and we talk AWA athletes qualifying for Kona plus we review the racing at Galveston 70.3 and IRONMAN South Africa. WORKOUT OF THE WEEK: (00:45:16) The latest research on the differences between running outside and running on a treadmill. HOT PROPERTY INTERVIEW: HEATHER WURTELE (01:00:54) We catch up with Heather after her recent win at Campeche 70.3. ONE STEP AHEAD: (01:44:45) The latest research on the refueling window – the ‘window of opportunity’. LINKS: More about Laura Siddall at https://laurasiddall.com/ More about Heather Wurtele at https://www.teamwurtele.com/ A Systematic Review and Meta-Analysis of Crossover Studies Comparing Physiological, Perceptual and Performance Measures Between Treadmill and Overground Running at https://www.ncbi.nlm.nih.gov/pubmed/30847825 A 1% treadmill grade most accurately reflects the energetic cost of outdoor running at https://www.ncbi.nlm.nih.gov/pubmed/8887211 Is There a Post Workout Anabolic Window of Opportunity for Nutrient Consu

Our co-host this week is IMNZ Champion Jocelyn McCauley. HOT PROPERTY INTERVIEW: HANNAH WELLS (00:23:02) Bevan talks to Kiwi pro athlete Hannah Wells about her recent record breaking run with an all girls team from LA to Las Vegas…. The Speed Project. WORKOUT OF THE WEEK: (00:55:00) Bevan is currently working ‘on camp’ with Jocelyn in Boise, Idaho preparing for IRONMAN Texas. We hear more about what they’ve been doing. SID TALKS: (01:19:05) Sid’s back and we talk UK Anti-Doping and Oceanside. LINKS: Jocelyn’s Ironwomen podcast by Live Feisty at https://livefeisty.com/no-excuses-jocelyn-mccauley-s8e9/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ More about The Speed Project on their Facebook page at https://www.facebook.com/officialthespeedproject/ More about Laura Siddall at https://laurasiddall.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.c

WORKOUT OF THE WEEK: (00:10:08) Recovery protocols.  HOT PROPERTY INTERVIEW: HAMISH CARTER (00:22:42) Olympic Gold Medalist Hamish Carter has been appointed to General Manager of High Performance at TRINZ. We caught up with Hamish to talk about his time in the sport. ONE STEP AHEAD: (01:19:28) Managing exercise induced asthma via diet. LINKS: Hamish Carter’s appointment at https://triathlon.kiwi/new-appointments-at-triathlon-new-zealand/ The Phil Maffetone 180 Formula at https://philmaffetone.com/180-formula/ Good to Go by Christie Aschwanden at https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X Inactivity Induces Resistance to the Metabolic Benefits Following Acute Exercise at https://www.ncbi.nlm.nih.gov/pubmed/30763169 Pilates for Sports at https://www.pilatesforsports.com/

TIM BRAZIER: (00:16:35) Fitter Coach Tim Brazier does an ITU round up with Bev plus he talks to athlete Sam Ward. Sam currently sits in 6th position in the ITU World Triathlon Series after racing to a career best 6th in Abu Dhabi and podiuming with the NZ team at the Mixed Team Relay. HOT PROPERTY INTERVIEW: MARK BOWSTEAD (01:03:58) We talk to Kiwi professional triathlete Mark Bowstead about his PB performance at IRONMAN New Zealand where he raced to 6th. SID TALKS: (01:29:18) We talk to Laura Siddall and catch up on her race at Motatapu and some of the latest tri news. LINKS: Follow the Pewag Racing Team on Facebook at https://www.facebook.com/pewagracingteam/ and on Instagram at https://www.instagram.com/pewagracingteam/ Follow Mark Bowstead on Facebook at https://www.facebook.com/BowsteadBrothersTriathlon/ and on Instagram at https://www.instagram.com/markbowtri/ More about Tim Brazier at https://www.fitter.co.nz/coaching-services More about Sam Ward at https://www.triathlon.org/athletes/profile/46686/

WORKOUT OF THE WEEK: (00:22:39) Insulin sensitivity and sleep loss - how HIIT can help. HOT PROPERTY INTERVIEW: MATT BURTON: (00:36:25) We talk to Australian Matt Burton after his 2 recent great results at Challenge Wanaka and IRONMAN New Zealand. ONE STEP AHEAD: (01:18:19) The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise LINKS: Follow Matt Burton on Instagram at https://www.instagram.com/mattburton_01/   Link to Sleep loss and insulin insensitivity at https://www.foundmyfitness.com/episodes/sleep-loss-glucose-regulation Link to Mikki’s segment at https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0274-y 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 FREE RACE ENTRY WINNER: CRAIG NIEPER (00:13:14) Craig is the winner of the free race entry competition to the Xterra Motatapu Triathlon event. We catch up with Craig post race to see how it all went. LISTENER QUESTION: (00:23:39) Swim frequency and technique analysis. WORKOUT OF THE WEEK: (00:27:57) The ‘Off Season’ HOT PROPERTY SKYE MOENCH: (00:39:49) We talk to American pro Triathlete Skye Moench about her move to the pro ranks in 2016 and her progression since then to becoming one of the top performers in long distance triathlon. ONE STEP AHEAD: (01:14:42) Pre-workout supplements – do we need them. LINKS: Motatapu Xterra Triathlon at https://motatapu.com/event-summary/xterra-triathlon/ IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx#/axzz5MQn4eazP Port to Port MTB at https://porttoportmtb.com/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html More about Skye Moench at http://skyemoench.com/about/  and on Facebook

INTRO WITH BEV & MIKKI: Bev and Mikki are down in Taupo and introduce the episode from the swim start at IRONMAN New Zealand FEMALE PRO PANEL: (00:04:54) Meredith Kessler / Jocelyn McCauley / Laura Siddall / Teresa Adam Photo Credit Korupt Vision MALE PRO PANEL: (00:20:53) Terenzo Bozzone / Cameron Brown / Andrew Starykowicz / Braden Currie Photo Credit Korupt Vision TERESA ADAM PRE RACE IMNZ INTERVIEW: (00:37:13) Photo credit: Korupt Vision TERENZO BOZZONE PRE RACE IMNZ INTERVIEW: (00:40:27) Photo credit: Korupt Vision BEVAN AND ROSS LOCKEY (AKA THE FLEA) IMNZ RACE REVIEW: (00:46:57) Bevan and Ross review both the mens and womens race at IMNZ plus Ross fills us in on his recent 85km Ultra Run at Old Ghost Road. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LUKE PARKER: (00:47:21) Luke is the winner of the free race entry competition to the Port to Port MTB event. We catch up with Luke to find out a bit more about him. MENS FIELD INTERVIEWS: (01:15:42) TIM REED – 5TH PLACE MALE Photo credit: Koru

FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: CRAIG NIEPER (00:07:17) Craig is the winner of the free race entry competition to the Xterra Motatapu Triathlon event. We catch up with Craig to find out how’s he’s tracking. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: HEIDI SOWERBY (00:19:19) Heidi is the winner of the free race entry competition to IRONMAN New Zealand. We catch up with Heidi to find out how’s she’s tracking. ONE STEP AHEAD: (00:34:11) Mikki discusses Dan Plews’s LCHF approach to his world class performance in Kona last year. HOT PROPERTY INTERVIEW: JOCELYN McCAULEY (00:52:51) We chat with Jocelyn on the lead up to IRONMAN New Zealand. SID TALKS: (01:05:37) Sid’s back and we talk through her race at Challenge Wanaka plus we review and give our predictions on the line up at IMNZ this weekend. LINKS: Motatapu Xterra Triathlon at https://motatapu.com/event-summary/xterra-triathlon/ Challenge Wanaka at https://www.challenge-wanaka.com/ Link to Mikki’s blog on Dan Plews at https://mikkiwi

Bevan and ‘The Flea’ (Ross Lockey) host this week’s episode and we review the weekend’s racing at Challenge Wanaka and IRONMAN 70.3 Geelong. THE PRO PANEL – CHALLENGE WANAKA (00:03:41) BRADEN CURRIE: (00:37:27) HANNAH WELLS: (01:00:24) JAVIER GOMEZ: (01:32:53) LINKS: Challenge Wanaka at https://www.challenge-wanaka.com/ More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ More about Braden Currie at https://www.bradencurrie.com/   More about Javier Gomez at http://www.javiergomeznoya.com/ IRONMAN 70.3 Geelong at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/geelong.aspx#axzz5fkIMTXlA 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

FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LEIGH DAVIDSON (00:05:29) Leigh won the free race entry competition to IRONMAN Cairns. We find out a bit more about her. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: JASON CHESHIRE (00:13:13) Jason won the free race entry to the Kiwiman Xtreme and completed the race with his wife Rachel last weekend. We find out how it all went! HIGH JINX WITH HOCKERS: (00:25:15) We talk to Josh Hockley, ultra-runner, IRONMAN junky and husband of Australian pro triathlete Krystle Hockley about his 102km off road run at the Tarawera Ultra this weekend plus his experiences of Port to Port and Cairns. HOT PROPERTY INTERVIEW: CHELSEA SODARO: (00:42:14) Ex runner and newly signed American BMC pro triathlete Chelsea Sodaro is only a couple of years into her triathlon career but she’s already having incredible results. Podiuming at both her 70.3 races last year she also took the overall win at Indian Wells 70.3. WORKOUT OF THE WEEK: (01:16:15) Deep Vein Thrombosis (DVT) and fl

WORKOUT OF THE WEEK: (00:17:51) The sleep tech industry – devices to aid sleep. HOT PROPERTY INTERVIEW: PAUL NEWSOME (00:27:16) Paul is the founder and head coach of Swim Smooth – he’s also a long-time swimmer, triathlete, and long-distance swimmer in his own right and trained back in the day with UK triathlon legends Simon Lessing and Julie Dibens. We talk to Paul about the development of his Swim Smooth business and his plans for the future. SID TALKS: (01:33:24) Sid’s back in NZ and we chew the ‘tri goss fat’ around the Collins Cup and the Triple Crown. LINKS: Swim Smooth at https://www.swimsmooth.com/ and on Facebook at https://www.facebook.com/Swim-Smooth-The-Worlds-Most-Passionate-Swim-Coaching-336910292072/ More about Laura Siddall at https://laurasiddall.com/ Pushys at https://www.pushys.com.au/ Pilates for Sports at https://www.pilatesforsports.com/ Sweetcheeks NZ at https://www.sweetcheeksnz.co.nz/ Ross Tucker Sports Scientist at https://sportsscientists.com/ 8 Year Ban article at https://sport

FITTER RADIO COFFEE CLUB: The competition for a free race entry to the Cairns Airport IRONMAN is live! WORKOUT OF THE WEEK: (00:14:00) Meditation – a study on elite athletes. HOT PROPERTY INTERVIEW: KATIE ZAFERES (00:28:49) Currently one of the fastest female ITU athletes in the world we talk to USA pro triathlete Katie Zaferes. HOT PROPERTY INTERVIEW: HAYDEN WILDE (01:03:18) We talk to New Zealander Hayden Wilde (The Falcon) and his coach Craig Kirkwood about his ITU career to date and his Super League successes. ONE STEP AHEAD: (01:31:48) Sleep. Some nutritional strategies to aid sleeping. SID TALKS: (01:44:32) Sid’s back and we talk about her new bike sponsor… FACTOR. LINKS: More about the Cairns Airport IRONMAN at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx#axzz5deeNzgAd Meditation article at https://www.outsideonline.com/2377856/mpeak-performance-mindfulness-test?utm_medium=email&utm_campaign=Bodywork-01122019&utm_content=Bodywork-01122019+Version+B+CID_e61c6f0d8f3d0

ONE STEP AHEAD: (00:09:40) How to improve time trialing (pedal stroke and muscular endurance) on your indoor trainer by simulating hills. HOT PROPERTY INTERVIEW: JOE GAMBLES (00:16:57) We bring back Smokin’ Joe Gambles to talk about his 2018 season, his plans for this year, working with Heather Jackson and his move to veganism. SID TALKS: (01:32:12) Sid’s back and we talk Challenge Wanaka, Gomez, the Triple Crown plus she has a new bike sponsor… LINKS: More about Joe Gambles at http://joegamblesracing.com/ and on Facebook at https://www.facebook.com/joe.gambles More about Laura Siddall at https://laurasiddall.com/ More about Louise Minchin at https://www.louiseminchin.com/ Research study on sodium at http://article.sapub.org/10.5923.j.sports.20180803.05.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