Fitter Radio: Triathlon, Endurance, Nutrition

WORKOUT OF THE WEEK: How to use the TSB (Training Stress Balance) number in Training Peaks around rest and recovery. HOT PROPERTY INTERVIEW – LISA ROBERTS: Lisa Roberts USA triathlete and member of the Trisutto squad recently placed 3rd at Challenge Roth. Since doing this interview she’s also placed 4th at the incredibly tough Embrunman race breaking the run course record in the process. We talk to Lisa about her triathlon career to date, her recovery from a stress fracture and her plans going forward. 5 MINUTE FOCUS: We talk to Jeremy Davis owner of Setup Events about one of the upcoming races in the fast growing Toughman Series, Toughman South Carolina on Saturday 30 September 2017.   LINKS: More about the Mount Festival of Multisport ‘Enduro’ Long Distance Event at http://mountfestival.kiwi/events/long-distance-triathlon/ More about Lisa Roberts at http://www.lisajroberts.com/ Follow Lisa on Facebook at https://www.facebook.com/lisarobertstri and on Twitter at https://twitter.com/lisarobertstri More info

This week we come to you from Penticton, Canada. Laura Siddall hosts and we talk all things ITU Multisport World Champs. We also talk to Mike Phillips recent winner of Ironman 70.3 Bintan. Bevan interviews ‘Dark Horse’ Kyle Smith after his U23 World Champs victory. We talk to Mel Hauschildt, Heather Wurtele and Lionel Sanders at the Pros Pre-Race Conference and include footage from the conference itself. Bevan gets down to the finish line and manages to capture some interviews with Josh Amburger, Joe Gambles, Andy Potts, Drew Scott, Francisco Serrano, Jeff Symonds, Sarah Crowley, Heather Wurtele and Cam Watt. LINKS: More about Laura Siddall at http://laurasiddall.com/  Follow ‘Sid’ on Facebook at https://www.facebook.com/laura.siddall.5333 on Twitter at https://twitter.com/lmsiddall and on Instagram at https://www.instagram.com/lmsid/ Follow Kyle Smith on Facebook at https://www.facebook.com/kylesmithtriathlete/ Follow Mike Phillips on Facebook at https://www.facebook.com/Mikephillipsnz CONTACT US: Learn

ONE STEP AHEAD: Capsaicin. WORKOUT OF THE WEEK: What to display on your bike head unit on race day. HOT PROPERTY INTERVIEW – JAIME NIELSEN: Jaime Nielsen is a New Zealand track and road cyclist and a former representative rower. Despite only taking up cycling in 2007 she competed for New Zealand at the 2012 Summer Olympics in the Women's Team Pursuit placing 5th and setting a national record of 3:18.514. At the 2016 Summer Olympics she finished 4th in the Women's Team Pursuit. Most recently Jaime smashed the world sea level hour record previously held by Bridie O’Donnell. She stopped the clock in a remarkable 47.791km in front of a loud and enthusiastic Avantidrome crowd. SID (& DYL) TALKS: This week both Laura ‘Sid’ Siddall and Dylan McNeice talk to us from Girona. We talk about Dylan’s win at Challenge Finland, the latest on the Collins Cup but we don’t talk about ‘that movie’. LINKS: Link to Asada athlete warning at https://www.asada.gov.au/news/athlete-warning-higenamine-supplements Follow Jamie o

ONE STEP AHEAD: Riboflavin. WORKOUT OF THE WEEK: Aerobars. HOT PROPERTY INTERVIEW – BRAD KEARNS: Brad Kearns of Auburn, California is a noted speaker, author and coach and during his nine-year career as a triathlete, was one of the world's top ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with health & fitness expert Mark Sisson on a comprehensive lifestyle movement called the Primal Blueprint. 5 MIN FOCUS: Breca SwimRun is coming to the Bay of Islands, so this week we talk to Ben De Rivas about the course and what it has to offer. The 33km course starts at the Waitangi Treaty Ground and links mainland trails with six of the Bay's stunning islands, before the grand finish and party at the Otehei Bay island resort. Comprising 25km of running on challenging trails and bush paths and 8.4km of swimming, with 10 run stages and 9 swim stages, athletes should expect the race to take 5 - 9 hours to complete. With 64 teams already entered this race is likely to sell out

ONE STEP AHEAD: Iron overload. WORKOUT OF THE WEEK: Using the data from Training Peaks to help inform your taper. GIVEAWAY: ‘The Brave Athlete – Calm the F*ck Down and Rise to the Occasion’ by Dr Simon Marshall PHD and Lesley Paterson offers an innovative, brain training guide for athletes that is the first to draw from both clinical science and real-world experience. Win a copy of the book by going to our Facebook page and looking out for our competition post. HOT PROPERTY INTERVIEW – CORINNE ABRAHAM: Welsh triathlete Corinne Abraham is having a great year! With 2 podiums already under her belt - Lanzarote and Austria where she raced to 2nd at both - the Brett Sutton coached athlete and member of the Pewag Racing Team hopes to be able to give Kona another crack this year. SID TALKS: This week Laura ‘Sid’ Siddall talks to us from back in the UK after her recent race at Challenge Prague. We talk about the race, plus does having a lead moto provide drafting rider performance and the latest on the Challenge Ch

We talk to you from Noosa at our athlete training camp. ONE STEP AHEAD: Mikki tells us about her new Athlete Nutrition Training Programs. HOT PROPERTY INTERVIEW – HALEY CHURA: Hayley Chura, American Ironman athlete and 70.3 specialist, turned pro in 2013. Her biggest breakthrough came at the end of 2014 when she spent a month in Brazil, winning both Ironman Fortaleza and Challenge Half Florianopolis. A major bike accident in 2015 took her out of the sport for a while but this year she’s back and she hasn’t been off the podium! SID TALKS: This week Laura ‘Sid’ Siddall talks to us from Prague after her recent win at Challenge Rome. We also talk about the women’s Super League race and drug testing. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Protein WORKOUT OF THE WEEK: We talk to Matt and Jamie from Stryd Power. Stryd is the world’s first wearable power meter that measures every key aspect of running – performance, technique, muscle strength and condition as well as the external running environment. HOT PROPERTY INTERVIEW – JOE SKIPPER: We bring back Joe Skipper to talk about his recent 2nd place at Challenge Roth plus we find out a bit more about his season to date and his plans going forward. SID TALKS: This week Laura ‘Sid’ Siddall talks to us from Tuscany in Italy in the lead up to her next race in Rome. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: More coffee, lower risk of death. SID TALKS: We bring back Pro Triathlete Laura Siddall to talk about her race and second place podium finish at Challenge Roth! 5 MIN FOCUS: We talk to husband-and-wife team Dr Simon Marshall PHD and Lesley Paterson, three-time world champion triathlete, about their new book ‘The Brave Athlete – Calm the F*ck Down and Rise to the Occasion’. The book offers an innovative, brain training guide for athletes that is the first to draw from both clinical science and real-world experience. SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about protecting yourself against a shark attack, plus gut microbiome issues in Ironman athletes. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: Is cadence limiting your Ironman performance. ONE STEP AHEAD: 11 reasons why you want to be thinking twice about ibuprofen. HOT PROPERTY INTERVIEW – LUCY CHARLES: British pro triathlete Lucy Charles was a long-distance swimmer until 3 years ago when she decided to give triathlon a go! It quite obviously suited her as 2 years later she won her age group at both the 70.3 Worlds and Kona. In 2016 Lucy raced her first Ironman as a pro, she chose one of the hardest, Lanzarote. Despite racing on a stress fracture Lucy made it on to the podium. This year has seen Lucy’s career take another upturn with her most significant breakthrough victory in Lanzarote. She won in a time of 9:35 setting a new bike course record in the process. Two weeks later Lucy went on to win the Challenge Championship in Slovakia. Her next race is Frankfurt where she hopes to gain enough points to qualify for Kona. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.faceb

A LISTENER QUESTION: TSS WORKOUT OF THE WEEK: Drafting. ONE STEP AHEAD: Real food options for real food athletes. HOT PROPERTY INTERVIEW – BART AERNOUTS: With a recent win at Ironman Lanzarote and a top ten at Kona last year Belgian triathlete Bart Aernouts has already qualified for the Ironman World Champs. Viewed as one of the most consistent triathletes on the Ironman circuit Bart has qualified many times for Kona and, with the support of his team BMC-Etixx, has raced to a top 10 on nearly every occasion. This year he’s decided to also take on Challenge Roth. We look forward to watching his progress. 5 MIN FOCUS: We bring back Rich Izzo, Founder of the rapidly expanding Toughman Half series, to talk about their next two races Toughman Utah http://www.racetri.com/the-utah-half/ and the Toughman Chile Pan American Championships http://www.toughmantri.com/toughman-chile/ SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about a new study - The Rel

WORKOUT OF THE WEEK: Rest. ONE STEP AHEAD: Beer. HOT PROPERTY INTERVIEW – MIKE PHILLIPS: As a bigger guy, you wouldn’t have thought kiwi Mike Phillips would go well as a triathlete, however he swims well, runs well, and goes well in the heat. He’s producing some great results having come second at numerous half distances and of course coming second in the Challenge Wanaka full distance behind Dougal Allan last February. We talk to Mike about how he got into the sport and his plans for racing and getting to Kona. SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about Occlusion or ‘Blood Flow Restriction’ training. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from Girona about her training for Roth, plus they talk about the recent news about the age grouper caught letting down the tyres of her competitor in transition, more age group doping scandals and those Challenge Fami

WORKOUT OF THE WEEK: A mixed bag including an update on the Limits Power Meter. A listener question about BCAAs and more about EnduraCell. ONE STEP AHEAD: Metabolic efficiency and what might be going wrong. HOT PROPERTY INTERVIEW – LAURA PHILIPP: German 70.3 pro triathlete Laura Philipp has already started her season with 2 straight wins at Ironman 70.3 Mallorca and Ironman 70.3 St. Pölten in Austria. Laura gives us some fascinating insights into her training regime and tells us about her plans for both racing Xterra and ‘going longer’ in the future. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from Girona about her race, the latest on drug busts, the Collins Cup and Ironman’s purchase of the Rock and Roll Marathon Series. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.faceb

WORKOUT OF THE WEEK: Recap of the Cairns Ironman race. ONE STEP AHEAD: Porridge. HOT PROPERTY INTERVIEW – SAM BETTEN: Australian Sam Betten transitioned from ITU to the long course and is achieving great results in the Asian market. He recently raced to 3rd behind Tim Reed and Craig Alexander at the Asia Pacific champs in Cebu and won the Ironman 5150 Subic Bay in the Philippines last weekend for the third time running. He’s not tried the full distance yet but it’s definitely on the radar, as is a dream to race in Kona. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from Europe about the recent Challenge Championship in Slovakia. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: CTL ranges for Kona. ONE STEP AHEAD: Fasting. HOT PROPERTY INTERVIEW – RICHARD THOMPSON: Australian Richard Thompson of T:Zero Multisport coaching won Ultraman Australia last month breaking the world record by 17 mins. As an ex triathlete and age group winner at Kona Richard knew how to race long however taking on an Ultraman was a whole different ball game. Richard talks us through his race plus he tells us what brought him to the start line in the first place!   SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about SOS Hydration and the latest recommendations on carbohydrates in your sports drink. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: TSS Part 2 – Overload and how to use training stress to plan your season. ONE STEP AHEAD: Tomatorade. HOT PROPERTY INTERVIEW – ELLIE SALTHOUSE: Australian triathlete Ellie Salthouse is one of the up and coming stars of the 70.3 distance. Living in Boulder, and coached by Siri Lindley, Ellie started her career as an ITU athlete qualifying for the inaugural youth Olympics in 2010 and racing to silver in the individual race and silver in the team event. In 2014/15 she raced ITU under the guidance of Siri but at the end of the year after contemplating leaving the sport was persuaded by Siri to give the 70.3 distance a go. The rest is history. In 2016 Ellie achieved a string of podium results including a win at Challenge Melbourne and has more recently raced to second at Dubai, second at Oceanside and third at St. George, North American Champs. Ellie plans to race the Challenge Championship in Slovakia next month, then Alcatraz and the 70.3 Worlds in Chattanooga. 5 MIN FOCUS: We talk to Ben W

WORKOUT OF THE WEEK: The Training Stress Score. ONE STEP AHEAD: New fluid guidelines for endurance cycling. HOT PROPERTY INTERVIEW – SCOTT MOLINA: Scott Molina, one of the legends of triathlon, has a vast array of professional victories to his name including 6 USA professional championships, 50 USTS triathlons, 2 "World's Toughest Triathlon" titles, Ultraman World Championships, 1991 Zofingen Duathlon, 1988 Hawaii Ironman World Championships and 46 podium finishes of either 2nd or 3rd place. In 1990 Scott married fellow professional triathlete Erin Baker. Now living in Christchurch, New Zealand and father to three children Scott talks to us about the Breca Swim Run challenge, the Collins Cup, the 100 Col bike challenge and his entry to Challenge Roth! SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we’re talking about the drug that may prevent you from ‘hitting the wall’, the drink that hopes to ‘propel elite marathoners to the sub 2 hour mark’ and the 2

ONE STEP AHEAD: What the elite Boston marathoners ate. HOT PROPERTY INTERVIEW – RONNIE SCHILDKNECT: Swiss Pro Triathlete Ronnie Schildknect has competed in over 30 Ironmans, he’s also won his home country’s Ironman in Switzerland 9 times. Supported by Team BMC-Etixx Ronnie has recently raced to second place at the Ironman North American Champs Texas in a time of 7hrs 56mins. He’s now hoping to race at Kona again this year and put together a race that he knows he’s capable of. We talk to Ronnie about where he started in triathlon and what his hopes and dreams are for his future in the sport. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk through Sid’s win at Ironman Australia plus the latest goss around the tri scene. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwil

WORKOUT OF THE WEEK: Swimming’s a drag! ONE STEP AHEAD: Digestive enzymes and how to use them for exercise. HOT PROPERTY INTERVIEW – HAMISH BOND: Two-time Olympic Champion rower and unbeaten for a period of 8 years in the pairs with multiple World Championship wins Hamish Bond has now changed his focus to cycling. His plan, to attempt to qualify for Tokyo 2020 representing New Zealand as a Time Trialist. With the form he’s shown so far, he might just do it. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Port Macquarie, the Jordan Rapp/Diamond Bikes lawsuit, Lauren Parker, Women for Tri slots to Kona and the Brownlee’s switch to Scott Bikes. And yes.... she did it! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition  

QUESTION OF THE WEEK: Is there demand out there for more ITU long distance races? WORKOUT OF THE WEEK: How to train speed in swimming. ONE STEP AHEAD: Ketone Esters and glucose – a new study. HOT PROPERTY INTERVIEW – MIRINDA CARFRAE: An absolute legend in the sport of triathlon Australian Mirinda ‘Rinny’ Carfrae has raced Kona 8 times and at 3 of those races took the win to become Ironman World Champion. She competed in her first triathlon at 19 years of age and shortly after, having had no prior background in swimming, cycling or running, made the 2001 Australian Junior Elite Team. Rinny represented Australia at the ITU World Champs from 2001-2005, twice earning silver medals (2002 & 2003) before turning her attention to long distance racing. Since that time she has evolved into one of the top long distance triathletes in the world. Married to Tim O’Donnell and expecting her first child Rinny talks to us about her career to date and her plans for the future. SIMS SCIENCE: Stacy Sims (Exercise Physiologi

WORKOUT OF THE WEEK: Some general principles you need to apply depending on your training age coming into the sport. ONE STEP AHEAD: Update on branched chain amino acids (BCAA’s). HOT PROPERTY INTERVIEW – CHARLOTTE MCSHANE: Scottish born ITU athlete Charlotte McShane moved to Australia in 2005 with her family. By the age of 20 she had already competed in 10 half IM distances but in 2010 joined Jamie Turner’s squad of Wollongong Wizards to focus on the ITU distance. In 2013 she won the World ITU U23 Triathlon Championships in London and has since developed into a competitive elite athlete, regularly finishing within the top 10 in the World Triathlon Series. In 2016, Charlotte had her most successful season to date, finishing 3rd in the ITU World Triathlon Series in Cozumel, Mexico ending the year ranked 8th overall in the World Triathlon Series. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk about Laura’s training for Port Macquarie and give us