Fitter Radio: Triathlon, Endurance, Nutrition

ONE STEP AHEAD: Creatine - what is it and is it useful for endurance athletes. HOT PROPERTY INTERVIEW - TIM GUDSELL: Tim is one of New Zealand's most decorated professional cyclists being one of the very few New Zealanders to have reached the top of the pro tour of professional cycling. Tim has competed in the European classics and Grand Tours including Giro d'Italia and the Vuelta a España and has also competed in the Olympics and Commonwealth Games.  He has a career that spans both the track and the road. WORKOUT OF THE WEEK: 'The shape of rings to come' - the chain ring, circular or oval? 5 MINUTE FOCUS: We talk to Murray Healey, one of New Zealand's premier triathlon coaches, who is more recently working at grass roots level with kids in Northland schools with a program called SBR Kids. As a former National High Performance coach who coached at Olympic and World Cup level Murray is passionate about moving triathlon into a national schools programme and encouraging children to be involved in the sport.  N

ONE STEP AHEAD: Recovering from the sugar binge after your race. What you can do to mitigate the effects of the sugar in your system. HOT PROPERTY INTERVIEW - CAT MORRISON: Catriona Morrison has had an amazing career to date having won multiple World Duathlon titles, 70.3 races, Iron Distance races, the iconic Alpe D'Huez Long Distance Triathlon and has also competed at the Commonwealth Games. She has recently announced that she's stepping away from the sport and retiring. Bev talks to her about her career to date, her thoughts and opinions about the sport and we hear some stories about her time racing in NZ! WORKOUT OF THE WEEK: Stride length and running - what happens as we age and what we can do about it. 5 MINUTE FOCUS: We talk to Sean Smit of 'Race Day Triathlon'. Race Day are about to launch their new website which is committed to providing age group triathletes with premium quality high performance triathlon accessories. THE GEEK OUT: Brain Endurance Training (B.E.T.) - a new way of training with the

ONE STEP AHEAD: Mikki talks to us about 'rebound (or reactive) hypoglycemia'. HOT PROPERTY INTERVIEW - COURTNEY ATKINSON: Courtney is one of Australia's most successful ITU athletes of the modern era and at 35 years old has had a hugely successful career to date. In 2013 he stepped away from the ITU scene and moved into a bit more of the long distance and Xterra racing however he’s about to move back into the ITU scene again! Bevan talks to Courtney about his career to date, the reasons behind his moves and his plans for the future. WORKOUT OF THE WEEK: 'How to Start Training with Power'. Bev talks about this free downloadable Training Peaks EBook that gives an overview of the basics of training with power. 5 MINUTE FOCUS: We talk to Alec Law of Sensoria Fitness Socks. Runners want to know how far and how fast they're running but they also want to know how well they're running. Sensoria smart socks are infused with proprietary 100% textile sensors to detect parameters important to your running form including

ONE STEP AHEAD: Alcohol... the best options and when you've overdone it the 7 best hangover cures! HOT PROPERTY INTERVIEW – KATEE PEDICINI: Katee Pedicini is based in Australia and runs a coaching website called Holistic Endurance Triathlon Coaching.  Bevan talks to Katee about her real life struggle with chronic adrenal fatigue and how she managed to come through the other side. We also take a 'real world' view of triathlon and look at the type of person that gets into the sport plus the sorts of issues they face, from overtraining through to coping physically with the rigors of the weekly training load. WORKOUT OF THE WEEK: Training in your expected race position. What we should be doing to optimise our power output whilst in race position. 5 MINUTE FOCUS: This week we bring you Danny and Eric from Endurance Films. Endurance Films is a full service HD video production company focusing on the production and worldwide distribution of endurance sports training multimedia and entertainment. After the debut of

ONE STEP AHEAD: All bunged up and can’t go? Why that might be happening and possible solutions to constipation for athletes. HOT PROPERTY INTERVIEW - PAUL LAURSEN: This week we bring back Professor Paul Laursen to talk to us about RICES (Rest/Ice/Compression/Elevation and more recently Stretching).  Paul is a Performance Physiologist working with High Performance Sport NZ out of the Millennium Institute in Albany. Traditionally it was always thought we should RICE our injuries but is that still good advice? Paul and Bevan discuss why this is now being challenged. We also talk 'cold water immersion' - currently used after hard training to aid recovery - and its usefulness for athletes.  THE GEEK OUT: The 'Central Governor' theory - a proposed process in the brain that regulates exercise in regard to neurally calculated safe exertion by the body. Bevan looks at the research behind this theory. 5 MINUTE FOCUS: We talk to Dustin Freckleton of BSXinsight, the company behind the world's first non-invasive, wearable

WORKOUT OF THE WEEK: Predictors or calculators that help athletes determine optimal Ironman marathon pacing for both training and racing. ONE STEP AHEAD: Maintaining weight on an LCHF diet. HOT PROPERTY INTERVIEW - RICHARD MURRAY: At the age of 25 Richard Murray has already become one of the most successful triathletes in Africa. He finished the 2014 season ranked 8th on the world rankings and with two medals - silver and bronze - from the Commonwealth Games in Scotland. His best results in the World Triathlon Series were the second place in London - when he lost out in a sprint to Mario Mola - and third in Yokohama. In both races he got the better of the Brownlee brothers Alistair and Jonathan. Bevan talks to Richard about his career to date, his most memorable races and his plans for the future. THE GEEK OUT: The protective benefits of beer in relation to vascular function. 5 MINUTE FOCUS: We talk to Simon Wegerif of "ithlete" about their heart rate monitoring technology that tells you when to train and wh

WORKOUT OF THE WEEK: Swimming toys: The use of pull buoys - how much should we be using them and should we kick. The advantages of swim training in a pool wearing your wet suit and what we should be looking for in a wet suit. Paddles and what to be aware of. ONE STEP AHEAD: - Mikki describes some LCHF starter kit ideas for Christmas presents. HOT PROPERTY INTERVIEW - BRITTA MARTIN: Britta is a German born triathlete who now lives in Nelson, NZ.  She has had a fantastic 2014 winning 3 iron distance races in Wisconsin, Taiwan and Busselton, WA where she broke the course record with an amazing 8:56:03 - the second time that Britta has won this race. Bevan talks to Britta about her career to date and her plans for the future. THE GEEK OUT: A new study investigating the effects of sodium bicarbonate supplementation on performance during a prolonged 'high intensity cycling to exhaustion effort' in well trained athletes. 5 MINUTE FOCUS: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks. Be

WORKOUT OF THE WEEK: The value of 'big week' training. How to manage and plan it effectively and what to watch out for. HOT PROPERTY INTERVIEW – KAYTEE BOYD: We combine our One Step Ahead section with our Hot Property Interview this week to bring you Kaytee Boyd. Kaytee, a specialist in 'Adrenal Fatigue' has worked in many facets of the health industry as an exercise professional, strength conditioner, CHEK Holistic Lifestyle Coach, Nutrition Specialist and Sports & Biomedical Nutritionist. A professional athlete herself Kaytee has competed for New Zealand in BMX, Mountain Bike, Road and is a World Cup Gold Medalist in Track cycling. She has also competed in the Commonwealth Games. Kaytee has her own company Balanced Wellbeing, coaching athletes and beginners alike in all areas of endurance and power sports. THE GEEK OUT: Inflammation and the athlete - a recent study looking at the risks of using ibuprofen or non-steroidal anti-inflammatory drugs. 5 MINUTE FOCUS: We bring back Professor Paul Laursen to t

IRONMAN 70.3 moves from Auckland to Taupo Bevan talks to IRONMAN Asia Pacific CEO Geoff Meyer about the change      

QUESTIONS & ANSWERS: We start off this week's show with questions from our listeners around total cholesterol numbers and their relevance to our health plus, do calories count on an LCHF diet. ONE STEP AHEAD: Fasted training - should we or shouldn't we. WORKOUT OF THE WEEK: How to recover after a marathon. Guidelines around returning to training post marathon. HOT PROPERTY INTERVIEW - JOE FILLIOL: Joel Filliol is one of triathlon's most experienced and successful professional coaches. He has been involved in endurance sport since 1989 both as an athlete and coach. As an athlete Joel has competed in over 100 triathlon and multisport events and represented Canada at the Worlds in Triathlon and Duathlon. He was head coach for British Triathlon from 2009 to 2011 and before that Triathlon Canada head coach from 2006 to 2008 including the Beijing Olympic Games where he coached Simon Whitfield to Olympic Silver. Joel coaches elite, pros and ambitious amateur athletes. He works via camps around the world, and onl

ONE STEP AHEAD: Bulletproof Coffee - what you need to watch out for and its place in an LCHF diet. WORKOUT OF THE WEEK: Energy Psychology (or Tapping) for sports performance, pre-race nerves and performance anxiety. HOT PROPERTY INTERVIEW - CAMERON BROWN: At 42 years old Cam Brown is still going strong. In June this year he made Ironman history by becoming the oldest winner of a full Ironman winning Cairns in a time of 8 hours 20 minutes. He is a 10 x Ironman Champion at both Taupo and the Half in Tauranga having been on the podium a number of times at the World Champs in Kona and is considered one of the most consistent Ironman performers of all time. We hear about what he believes to be the ‘secret to his success’ his penchant for the odd Coca-Cola and the truth about how long he did that ‘other’ job for! 5 MINUTE FOCUS/THE GEEK OUT: We combine these 2 segments this week to bring you a fascinating interview with David Bowden of SPEEDTHEORY. Based in Cambridge, New Zealand, Dave is a guru in all things aero

ONE STEP AHEAD: Important supplements for the low carb athlete. Plus a supplement prescription for long and/or hard endurance sessions. WORKOUT OF THE WEEK: The standing desk. Research has proven that a seated position is not conducive to physical or mental good health - it can also affect our training. Long periods of sitting act as an independent risk factor which not even 20 hours of weekly exercise will offset. HOT PROPERTY INTERVIEW - JAMES DUNNE: James Dunne of Kinetic Revolution is a Movement and Running Mechanics Specialist. Describing himself as a running coach, movement geek and sports rehab therapist he has a particular passion for identifying and correcting dysfunctional movement patterns that cause overuse injuries or impair efficiency in endurance athletes. James holds a Degree in Sport Rehabilitation and has a special interest in the Functional Biomechanics of Running. THE GEEK-OUT: Mid foot cleat positions for cycling shoes - research shows that this change in cleat position can improve runni

ONE STEP AHEAD: The Green Powders. WORKOUT OF THE WEEK: We combine our 5 Minute Focus and Workout of the Week sections to bring you a fascinating interview with Matt Fitzgerald – writer/athlete/coach. Matt is a prolific endurance author and frequent contributor to Ironman and Training Peaks. He talks to us about his most recent book '80/20 Running' in which he reviews the concept of polarised training principles and the case for 'slowing down to get faster'. Matt shows runners how to break out of the moderate-intensity rut. THE GEEK-OUT: We find out why triathletes are so tough! HOT PROPERTY INTERVIEW – TIM VAN BERKEL: This week we are delighted to be able to bring you an interview with Tim Van Berkel. Tim is the youngest three-time Ironman champion in the 33-year history of Ironman racing. He is one of Australia's most recognised professional Triathletes and most recently pulled off a stellar performance in Kona coming 7th in his debut appearance there. Tim talks about his race, what changes he made to his t

In our Workout of the Week Bev talks about  pacing and how to determine pacing strategy for different length events. In One Step Ahead Mikki gives us the lowdown on the Top 10 Paleo Breakfasts. This week's Geek-Out is about swim pacing - how swim intensity affects your subsequent biking and overall triathlon performance. In our Hot Property Interview this week we are delighted to be able to bring you an interview with Kiwi Triathlete Ryan Sissons. Ryan is currently the #1 ranked Triathlete in New Zealand and has just recently been named again in our High Performance Squad. We talk to Ryan about what his plans are post the Commonwealth Games and his strategy around Rio and the Olympic Games in 2016. In the 5 Minute Focus section Bev talks to John Paul Ashton about the 'Triathlon Box' - a great new initiative from the UK for getting your kit organised in transition and reducing the stress on race day! This week in our GIVEAWAYS we give you the chance to WIN A FREE ENTRY TO TAUPO HALF IRONMAN - SATURDAY 13 DECE

In our Workout of the Week Bev talks to us about Metabolic Efficiency Testing - measuring your metabolic rate to determine the composition of fuels (fat versus carbohydrate) you're burning as exercise intensity increases. Determining your metabolic profile will go a long way to improving your chances of race day success. In One Step Ahead Mikki looks at vegan athletes - what they could be missing out on and how best to approach it. In the Geek-Out we look at the latest on caffeine and its effect on sprint performance. Our Hot Property Interview this week is with the amazing, the legendary the inspirational Chris 'MACCA' McCormack!! 2 times Ironman World Champion, 7 times World Cup Champion, 12 times Ironman Champion, ITU short-course World Champion, ITU long-course World Champion and Goodwill Games Gold Medalist. Chris gives us a great insight into what's happening in the world of triathlon and his views on what it means now to be a pro athlete. We also hear about his role as Executive Chairman for Thanyapura

In our Workout of the Week Bev talks about the The 'Need for Speed' - High Intensity Running as part of your running programme and how to improve your velocity at VO2 max. The Billat's 30-30 workout and how to perform it. In One Step Ahead Mikki discusses testosterone and the male athlete. What you can do dietary wise to improve your levels. In the Geek-Out we look at Peppermint Oil and its effect on the exercise performance, physiological and respiratory parameters of runners. The Hot Property Interview this week is with American Pro Triathlete Jordan Rapp.  Jordan has been racing as a pro for several years in addition to his work as Chief Technology Officer of the Triathlon/Cycling site Slowtwitch.com. Jordan is the 2011 ITU Long Distance Triathlon World Champion plus he's won numerous long distance events including five Ironman races in New York, Texas, Canada (twice) and Arizona. His next race is Ironman Arizona on November 16th 2014. In our 5 Minute Focus this week we talk to Craig Brain of Allsports Di

In our Workout of the Week we talk self-massage. What you can do to help clean up and prep the muscles to aid recovery before your next training session.  In One Step Ahead Mikki talks to us about whey protein. The Geek-Out - Mirinda Carfrae ran a 2:50 marathon at Kona this year. Do the physiological differences between men and women mean that women will eventually go faster than men at ultra-distance events? Our Hot Property Interview this week is with Kiwi Professional Triathlete and video host Callum Millward. Callum has been a frequent podium topper on the Ironman 70.3 scene starting his career in ITU racing before switching to long course in 2012. This year he's racked up multiple respectable finishes: fourth at Ironman 70.3 Boulder, third at Ironman 70.3 Raleigh and Ironman 70.3 Vineman, and second at Wildflower. He's now planning to go long with Ironman Melbourne on the race calendar in March 2015. Callum also hosts a popular YouTube series called 'Cupcakes with Cal' in which he interviews and pokes fu

In One Step Ahead Mikki talks to us about anti-inflammatory foods. Our Hot Property Interview this week (Kona week) is with Exercise Physiologist, author and owner of Purple Patch Fitness, Matt Dixon. Matt coaches some of the big names who'll be battling it out for the world title in Kona including Gina Crawford, Tim Reed and Meredith Kessler. In our Workout of the Week we catch up with the race post Kona. In the Geek-Out we look at energy drinks and bring you a study which has analysed the positive and negative effects of energy drinks on athletes. For our 5 Minute Focus we talk to Prof Grant Schofield about the upcoming LCHF "Back to the Future" Seminars being held in Auckland next month. Grant, who heads up the Human Potential Centre here at AUT/Millennium in Auckland, together with Dr Caryn Zinn and Jimmy Moore of "livinlavidalowcarb" will be presenting the latest in research and practice in low carb high fat eating. LINKS: Fermented cod liver oil/butter oil blend capsules can be found at http://www.gre

Have you, like Mikki, been injured or not done enough training and still want to do that marathon even though you've only got 8 weeks to go? Here's what Bevan suggested Mikki should do to give her a chance of 'toeing the start line' rather than revisiting the osteo! We've combined our HOT PROPERTY INTERVIEW and ONE STEP AHEAD segments this week as we are delighted to be able to bring you a fascinating interview with Cliff Harvey of Holistic Performance Nutrition. Cliff is currently pursuing a Masters Degree and Doctorate in Nutrition investigating ketogenic diets, fat-adaptation and metabolic efficiency in athletes. Cliff has been consulting to elite level athletes including Olympians, World Champions and Professionals since 1998 and in this interview talks to us about 'Metabolic Flexibility' - the body's ability to use a varied number of fuel sources in order to be more metabolically efficient. We talk LCHF, ketosis and using fat for fuel. In our GEEK-OUT we look at training on low glycogen stores and the la

In our Workout of the Week we look at tapering for an event. Bevan talks to us about how to taper effectively in order to enable peak performance. We're allowing Bev to call himself 'Hot Property' this week due to his recent race in Weihai, China where he won Age Group Gold! Mikki interviews Bevan about his race and the planning, execution and nutritional work that went into getting him there. In our One Step Ahead segment we discuss the 'Aftermath'. Bev and Mikki talk to us about what we need to watch out for post-race and recommendations on what and what not to do! Our 5 Minute Focus this week is with Brad Dixon of Everfit Coaching & Physiotherapy. Brad talks to us about his new venture 'Endurobeet'. Brad is a sports physiotherapist and triathlon/running coach and more recently has developed a new business out of his interest and research into the awesome benefits of beetroot as a nitrate supplementation. LINKS: More about Brad Dixon at http://everfit.co.nz/  Find out more about Endurobeet here http://w