Fitter Radio: Triathlon, Endurance, Nutrition

WORKOUT OF THE WEEK: (00:18:42) Kicking in swimming. FITTER RADIO COFFEE CLUB COMPETITION WINNER: RICHARD KINGSFORD (00:33:30) Richard won the free race entry to the Cape to Cape Mountain Bike Race. We find out how his training’s going for this 4 stage MTB event in Western Australia. FITTER RADIO COFFEE CLUB COMPETITION WINNER: SHAUN BEUTH (00:42:38) Shaun won the free race entry to the IRONMAN 70.3 in Taupo. We talk to Shaun after his recent trek in South America and find out a bit more about him and his history in the sport. HOT PROPERTY INTERVIEW: RADKA KAHLEFELDT (00:54:26) Czech athlete Radka Kahlefeldt is producing some great results after the birth of her baby. She talks to us about life as a mum and her season to date. ONE STEP AHEAD: (01:14:43) Weight loss and the athlete LINKS: More about Radka at https://www.radkaracing.com/ Follow Radka on Instagram at https://www.instagram.com/radkavodickova1/ IRONMAN Taupo 70.3 at http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5

FITTER RADIO COFFEE CLUB WINNER: (00:13:45) Congratulations to Debbie Lewry on winning the $100 prize pack from Sweet Cheeks NZ! 5 MINUTE FOCUS: (00:15:38) The Coros Frontier Smart Road Helmet from Pushys HOT PROPERTY INTERVIEW: DYLAN MCNEICE (00:23:25) Dylan McNeice NZ long distance pro triathlete has moved to an LHCF way of eating. We talk to him about the change and answer some questions that Dyl has about what he should and shouldn’t be eating. Dyl’s 90 Second Keto Bread Recipe: 1 x egg / 30g of almond flour / ½ teaspoon of baking powder / Salt ONE STEP AHEAD: (01:09:37) Coffee. WORKOUT OF THE WEEK: (01:15:30) Jetlag. HOT PROPERTY INTERVIEW (2) TAYLER REID: (01:26:55) The newly crowned U23 ITU Grand Final World Champ, Kiwi Tayler Reid. LINKS: More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ More about Dylan McNeice at http://dylanmcneice.com/   Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete/ More about Tayler Reid at https://www.triathlon.org/athletes/profi

FITTER RADIO COFFEE CLUB WINNER: (00:10:59) Congratulations to Graham Brewster on winning the FREE Premium Training Peaks account! FITTER RADIO COFFEE CLUB COMPETITION TIME: (00:11:53) This week we’re offering club members a $100 prize pack from Sweet Cheeks NZ. Draw closes this Friday 21 September at 12 noon (NZ time) PILATES FOR SPORTS – ATHLETE SCREENING (00:13:42) We talk to Noeleen O’Shea, Co-Founder of Pilates for Sports. Pilates for Sports, the official supplier of Pilates Strength and Conditioning, is the ultimate strength and conditioning workout that will take your performance to the next level. This week Noeleen tells us about a cool service they offer to help athletes identify weaknesses in their cycling.   WORKOUT OF THE WEEK: (00:18:28) We follow up on strength training with a recent study on evaluating muscular adaptations between low-, moderate-, and high-volume resistance training (RT) protocols in resistance-trained men. HOT PROPERTY INTERVIEW: DANIELA SAMMLER (00:28:00) We interview Germa

FITTER RADIO COFFEE CLUB COMPETITION TIME: (00:00:15.37) This week our Coffee Club members all go in the draw to win a Training Peaks Premium Account! Draw closes 12 noon Friday 14 September. FITTER RADIO COFFEE CLUB WINNER: KIRSTEN GILLESPIE (00:16:28) We talk to Fitter Radio Coffee Clubber Kirsten Gillespie, recent winner of the IRONMAN Western Australia free race entry and Secret Double Agent!

WORKOUT OF THE WEEK: (00:09:26) We have a fascinating chat with Postdoctoral Fellow, John Farrell III, PhD. about the benefits of strength training for endurance athletes. John talks us through his 3 recent studies in resistance training and the endurance athlete. HOT PROPERTY INTERVIEWS: CALLUM MILLWARD (00:49:40) We catch up with Callum (Nigel) Millward to talk about the journey to his Kona qualification plus Bev and Callum both do a bit of post-race analysis on the IRONMAN 70.3 World Championship races. ONE STEP AHEAD: (01:40:41) The similarities between alcohol intoxication and sleep deprivation. LINKS: Aerobic Exercise Supplemented With Muscular Endurance Training Improves Onset of Blood Lactate Accumulation at https://journals.lww.com/nsca-jscr/Abstract/2018/05000/Aerobic_Exercise_Supplemented_With_Muscular.25.aspx Metabolic Response to Four Weeks of Muscular Endurance Resistance Training at http://www.journals.aiac.org.au/index.php/IJKSS/article/view/3824 Eight Weeks of High-Volume Resistance Train

FITTER RADIO COFFEE CLUB: BRAD GEORGE (00:09:05) Australian Brad George is the winner of our Queenstown Marathon entry. An ultra-runner turned IRONMAN Brad is off to Kona this year to support his partner at the IRONMAN World Champs. Brad lives in Darwin so will be flying over for the Queenstown Marathon in November – he’ll also be racing for a sub-3! WORKOUT OF THE WEEK: (00:28:38) The Forward Lean. HOT PROPERTY INTERVIEWS: IRONMAN 70.3 SUNSHINE COAST (00:39:16) HANNAH WELLS – 3rd ANNABEL LUXFORD – 2nd CAROLINE STEFFEN – Winner of the IRONMAN 70.3 Sunshine Coast   DAVID MAINWARING – 3rd CRAIG ALEXANDER – 2nd TIM REED – Winner of the IRONMAN 70.3 Sunshine Coast FITTER RADIO COFFEE CLUB RACE WINNER – KRYSTLE HOCKLEY (01:11:48) We talk to our Fitter Radio Coffee Club winner Krystle Hockley who raced to 2nd overall age group female at the IM703 Sunshine Coast. SID TALKS: (01:32:00) Sid’s back in Girona and we talk through the 2018 KPR rankings, who’s off to Kona and how it’s going to change next year. Plu

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: RICHARD KINGSFORD (00:11:06) We talk to Richard Kingsford, Coffee Clubber and recent winner of the free entry to the Cape to Cape 4 Day MTB race. For Richard this event will mark a return to ‘adventure tourism’ after a debilitating back injury which required endless rehab and minor back surgery. The Cape to Cape will be a chance to celebrate getting back into it.  He’ll also be training hard for the brewery finish too! WORKOUT OF THE WEEK: (00:21:28) We talk to Noeleen O’Shea, Co-Founder of Pilates for Sports (PFS). Pilates for Sports, the official supplier of Pilates Strength and Conditioning, is the ultimate strength and conditioning workout that will take your performance to the next level.  PFS have linked Pilates to the movement patterns in sport and deliver this as a 10-Week challenge to improve your performance.  Access to the challenge can be either online or with one of their certified partner studios.     FITTER RADIO COFFEE CLUBBER BEN SHEPHERD: Ben has

WORKOUT OF THE WEEK: (00:14:03) Burning matches – high power outputs during the bike leg which could potentially impact your run in a race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: KRYSTLE HOCKLEY (00:29:19) We talk to Krystle Hockley, Coffee Clubber and recent winner of the free entry to IRONMAN 70.3 Sunshine Coast. Krystle’s plan this year was to turn Pro however her plans changed when training partner and close friend Lauren Parker offered to support her on another quest to Kona. HOT PROPERTY INTERVIEW: NIKKI BARTLETT (00:40:52) British pro triathlete Nikki Bartlett talks to us about her move from high performance rowing into triathlon, her experiences in Kona and her plans to get back there in 2019. ONE STEP AHEAD: (01:29:19) Exercising whilst on a keto diet – some tips to make the transition a bit easier. LINKS: Krystle Hockley is on Facebook at https://www.facebook.com/krystle.hockley More about Lauren Parker at https://www.laurenparkerfoundation.com.au/ More about Nikki Bartlett at https://www.ni

Bevan and Tim are hosting this week and they wrap up the Fitter Sunshine Coast Training Camps. HAMISH PEPPER: (00:13:25) Hamish Pepper, NZ Olympian and Americas Cup sailor, has been a triathlete in training on our camp this week. He talks to us about his history as a Sailor and his journey to becoming a triathlete to take on the Xterra Worlds in Maui this year. SID TALKS: (00:31:37) Sid’s with us again this week and we talk 70.3 Worlds, KPR Rankings, Challenge Prague and Ryan Air! HOT PROPERTY INTERVIEW: LISA NORDEN: (01:23:43) We interview Lisa Norden, Swedish pro Triathlete about her career to date, her frustration with injury and her recent win at the IRONMAN 70.3 Jönköping Sweden. LINKS: Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Lisa Norden at http://www.lisanorden.com/  and on Facebook at https://www.facebook.com/lisanorden/ IRONMAN Sweden o

THE FITTER TRAINING CAMPS AND COFFEE CLUB EPISODE: (00:00:00) Bevan, Mikki and Tim host this week from Noosa and we talk Fitter Training Camps and the launch of the Fitter Radio Coffee Club. SQUID TALKS: (00:41:07) Nathan Shearer’s back for Squid Talks and we talk Noosa Training Camps and his experiences of both the IRONMAN 70.3 Sunshine Coast and Noosa Triathlon. He also tells us more about his experiences with Pilates for Sports. HANNAH WELLS: (01:06:34) We talk to Fitter Coached pro triathlete Hannah Wells about her build up to Sunny Coast 70.3 and her experiences of the race in the past where she came 2nd. LINKS: More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ and on Facebook at https://www.facebook.com/Hannah.Wells.Triathlete/ IRONMAN 70.3 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5McVmRCyX Nathan Shearer at http://www.tzeromultisport.com/nathan-shearer.html and on Facebook at https://www.facebook.com/nathanshearertriat

WORKOUT OF THE WEEK: (00:00:00) We talk Mikki’s progress on her #journeyto317 at the Auckland Marathon. HOT PROPERTY INTERVIEW: KIM MORRISON (00:16:06) British professional triathlete Kim Morrison is in a rich vein of form having just won IM703 Finland and coming second behind Lisa Norden at IM703 Sweden. We talk to Kim about the races and her plans going forward. SID TALKS: (00:52:13) Sid’s back in Girona and on the couch. We talk through her potential race schedule, whether she should do Challenge Championship or Kona and we chew the fat on the recent ITU Long Distance Worlds in Denmark and Ironman England. ONE STEP AHEAD: (01:26:30) Beta-Alanine supplementation in Masters athletes: The latest research shows supplementation increases physical performance and improves executive function following endurance exercise in middle aged individuals. LINKS: More about Kim Morrison at http://www.kimberleymorrison.co.uk/ and on Facebook at https://www.facebook.com/KimberleyHaltonFarrowMORRISON More about Laura Sidd

WORKOUT OF THE WEEK: (00:14:10) Drugs in Triathlon. HOT PROPERTY INTERVIEW: SARA GROSS (00:29:00) Sara Gross, ex triathlete now Media Mogul, has set up a new media website “Live Feisty Media” aimed at empowering new perspectives and voices in triathlon & beyond. We talk about Sara’s new initiative plus her other interests which include the ‘Outspoken women in triathlon summit’ bringing together women’s voices to elevate women in triathlon. SID TALKS: (01:08:37) Sid’s in Tuscany and we talk IM Frankfurt. ONE STEP AHEAD: (01:43:30) Maximising cellular adaptation to endurance exercise and skeletal muscle.  LINKS: More about Sara Gross at  http://www.saragross.ca/ More about Live feisty Media at http://livefeisty.com/ and on Facebook at https://www.facebook.com/livefeistymedia/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ One step Ahead article at https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30257-2 CONT

LISTENER QUESTIONS: (00:14:52) We answer two listener questions. One about online bike fits and the other about ‘Best Bike Splits’. HOT PROPERTY INTERVIEW: RACHEL KLAMER & RICHARD MURRAY: (00:28:30) We catch up with Richard and Rachel to talk about their maiden WTS victories this year and where they’re at with coaching, training and racing. SID TALKS: (01:13:15) Sid’s back and we talk through her recent 4th place at Roth and the recent controversy around Ironman Austria. ONE STEP AHEAD: (02:03:28) Mikki’s doing the Auckland Marathon – This week’s O.S.A. segment is all about her and #thejourneyto317 LINKS: More about Richard Murray at http://www.trimurray.com/ and on Facebook at https://www.facebook.com/Richardtrimurray/ More about Rachel Klamer at http://www.rachelklamer.com/ and on Facebook at https://www.facebook.com/rachelklamertriathlete/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Automated Bike Fit Measurement

WORKOUT OF THE WEEK: (00:17:04) Should we make our bikes lighter or more aero. HOT PROPERTY INTERVIEW: DOUGAL ALLAN (00:30:50) Bevan and Tim talk to Fitter coached athlete Dougal Allan about running mechanics and his recent decision to race Coast to Coast 2019. ONE STEP AHEAD: (01:09:02) Amino acids.   LINKS: More about Dougal Allan at https://www.dougalallan.com/ Follow Dougal on Facebook at https://www.facebook.com/DAendurance/ Ken Ballhause at Adaptive HP in Melbourne at https://www.adaptivehp.com/ Wattie Ink at https://www.wattieink.com/   51 Speed Shop at https://51-speedshop.com/ Dave Bowden at Speed Theory http://speedtheory.co.nz/ Marathon investigations at https://www.marathoninvestigation.com/ One Step Ahead articles at https://scholar.google.co.nz/scholar?as_ylo=2018&q=branched+chain+amino+acids+endurance&hl=en&as_sdt=0,5&as_vis=1#d=gs_qabs&p=&u=%23p%3DxgG5SUTT4PsJ and https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30257-2 CONTACT US: Learn more about us a

WORKOUT OF THE WEEK: (00:14:31) The drive chain. HOT PROPERTY INTERVIEW: MIKE REILLY (00:22:15) We attended an evening with Mike Reilly in February this year which had been organised by Auckland City Tri Club. Here’s the recording from that evening where Mike Reilly (Voice of Ironman) and co-host Cameron Brown share their inspirational stories and insights. ONE STEP AHEAD: (01:22:50) Keto Kalm and Mikki’s Mince Bake. Mince Bake: Line a baking tray with baking paper. Spread mince over the tray.  Sprinkle over 2 tbsps of cajun seasoning, 2 tsps of cumin, 2 tsps of oregano, chopped up bits of pumpkin, pickles and red onion.  Season and add a drizzle of olive oil.  Bake at 200C for 10 mins. Take out and mix around and pop back in oven for another 5 mins. Take out and mix in shredded red and/or green cabbage. Back in oven for another 10 mins or until pumpkin is soft. SQUID TALKS: (01:30:15) Nathan Shearer Australian Pro Triathlete (aka Squidward) steps in for Sid this week and they talk Hoka running shoes, Nathan

HOT PROPERTY INTERVIEW: SARAH TRUE (00:15:03) American pro triathlete Sarah True moved from ITU to the 70.3 distance in 2017. Since then she’s hardly been off the podium. Sarah will be on the start line for first Iron distance on July 8, the Ironman European Champs in Frankfurt. We can’t wait to see how she goes. WORKOUT OF THE WEEK: (01:23:42) Altitude – a few tit bits. SID TALKS: (01:34:38) We catch up with Sid in Girona to talk all things triathlon. LINKS: Follow Sarah on Facebook at https://www.facebook.com/sgroffy/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Brad Kearns at http://www.bradkearns.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/mikkiwillidennutrition

THE CAIRNS AIRPORT IRONMAN CAIRNS ASIA PACIFIC CHAMPIONSHIP 2018 THE INTERVIEWS – PRE-RACE: LUKE & BETH MCKENZIE: (00:02:14) BRADEN CURRIE & MIKE PHILLIPS: (00:14:32) TIM REED: (00:22:17) LIZ BLATCHFORD: (00:28:53) Ambassador for the Cairns Airport Ironman Cairns Asia Pacific Championship TERENZO BOZZONE: (00:48:07) CALLUM MILLWARD: (00:52:36) FINISH LINE INTERVIEWS: BETH MCKENZIE – 3RD (00:59:37) MIRINDA CARFRAE – 2ND (01:04:05) TERESA ADAM – IRONMAN ASIA PACIFIC REGIONAL CHAMPION! (01:09:12) KYLE BUCKINGHAM – 6TH (01:22:45)   TIM O’DONNELL – 4TH (01:34:30) TERENZO BOZZONE – 3RD (01:43:55) JAVIER GOMEZ – 2ND (01:50:14) BRADEN CURRIE – IRONMAN ASIA PACIFIC REGIONAL CHAMPION! (01:52:50) LINKS: Luke Mckenzie at http://lukemckenzie.com/ and on Facebook at https://www.facebook.com/lukemckenzietriathlete/ Beth Mckenzie at http://bethgerdes.com/ and on Facebook at https://www.facebook.com/bethgerdestriathlete/ Braden Currie at https://www.bradencurrie.com/ and on Facebook at https://www.facebook

WORKOUT OF THE WEEK/ONE STEP AHEAD: (00:12:57) Training the gut to tolerate carbohydrates. HOT PROPERTY INTERVIEW: DEDE GRIESBAUER (00:29:00) American pro triathlete Dede Griesbauer is a 3-time top 10 finisher in Kona and, at the age of 47, continues to compete at the highest level.  We talk to Dede about her career to date, her upcoming race in Texas and her near career ending crash in 2011 when she was told she’d never run again. 5 MIN FOCUS: (01:20:00) We catch up with Thorsten Radde of TriRating and talk IM Cairns – who’s looking good for the win, Challenge Roth and the new initiative to add English commentary to the Challenge Roth race streaming plus we discuss how the changes to the Kona qualification process might impact on an athlete’s chances of making it to Kona. SID TALKS: (01:49:30) We catch up with Sid in Girona and talk through the weekend’s racing. LINKS: Link to research article at http://www.mysportscience.com/single-post/2017/03/25/Training-the-gut-for-athletes?_amp_=true More about Dede

ONE STEP AHEAD: (00:17:18) Substrate metabolism during Ironman Triathlon – different horses on the same courses. HOT PROPERTY INTERVIEW: JEN ANNETT (00:35:33) Jen Annett, Canadian pro triathlete, was hit by a car in 2008 whilst bike training for the Ironman World Champs in Hawaii. As a result of that accident she developed epilepsy. Determined not to let it slow her down she continued to follow her Ironman dream and since then has raced to many podium placings and wins including recently taking the World Record Ironman bike record at Texas. WORKOUT OF THE WEEK: (01:18:48) Bevan and Tim talk all things Open Water Swimming. LINKS: More about Jen Annett at https://www.jenannett.com/ Follow Jen on Facebook at https://www.facebook.com/jenannetttriathlete/ Link to research paper ‘Substrate Metabolism During Ironman Triathlon’ at https://link.springer.com/article/10.1007/s40279-018-0938-9 Link to ‘Are You Training Your Gut’ article at https://triathlonworld.com/nutrition/are-you-training-your-gut-143967 CONTACT

LISTENER QUESTION & WORKOUT OF THE WEEK: (00:21:36) CTL and how to plan a build for Ironman. HOT PROPERTY INTERVIEW ANDREW STARYKOWICZ: (00:29:16) We talk to American pro Triathlete Andrew Starykowicz about his recent Ironman bike record at Texas. ONE STEP AHEAD: (00:56:42) The effects of a low carb diet on 4 weeks of high intensity training. 5 MIN FOCUS: (01:05:50) We talk to Kiwi pro Triathlete Carl Read about his recent win at Ultraman Australia. LINKS: More about Andrew Starykowicz at http://www.andrewstarykowicz.com/ Follow Andrew on Facebook at https://www.facebook.com/starykowicz/ More about Carl Read at http://www.carlread.com Follow Carl on Facebook at https://www.facebook.com/carl.read.12 More about Ultraman Australia at https://www.facebook.com/UltramanAustralia/ One Step Ahead study at https://www.jssm.org/hf.php?id=jssm-17-259.xml 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 Mik