Fitter Radio: Triathlon, Endurance, Nutrition

This week Bev speaks to us from the ITU Long Distance World Champs in Weihai, China. Since recording the Episode we can tell you that Bevan subsequently won GOLD in his age group at the race. In ONE STEP AHEAD Mikki talks to us about pre-race nutritional principles - recommendations on what and what not to consider! In our WORKOUT OF THE WEEK Bevan talks to Daniel Plews, Physiologist at High Performance Sport New Zealand, about 'Heart Rate Variability' - measuring the gap between your heart beats and what this can mean for athletic performance.  Dan, a triathlete in his own right, is currently working with Rowing NZ and has completed a PhD in this fascinating subject! This week Mikki geeks out on pre-competition sleep behaviour and whether there is any relationship between this, pre-competition mood and/or subsequent race-day performance. In our HOT PROPERTY INTERVIEW section we bring you a selection of interviews from the Kiwi Elite and Age Group teams before their World Champs race in China on 21 September.

In this week's episode Bev talks to us about walk breaks - why they should be incorporated into our run training and what the methodology is behind them. In One Step Ahead Mikki tells us the latest on nitrate supplementation, and more specifically 'Beetroot Juice', and its benefit in enhancing performance for the endurance athlete. Our Hot Property Interview is with the amazing and inspirational ultra-endurance athlete Rich Roll. Rich's story is a must listen as he tells us about his transformation from a life of alcohol, drug and junk food addiction to the ultra-endurance athlete, full-time wellness and plant based nutrition advocate, author, blogger, podcaster and motivational speaker that he is today! In the Geek-Out Mikki gives us the latest research on Compression Socks. Check out our Facebook page for this week's competition to win either a pair of 2XU Compression Calf Guards or 2XU Compression Socks for Recovery. In the 5 Minute Focus section Bev chats to Cam Harper about a new venture he's involved w

In this episode Bev talks about training with Power and the benefits of training with a Power Meter. He also talks to Joe McQuillan, Exercise Physiologist at Waikato University. Joe has been instrumental in bringing the "Power Guru" Hunter Allen to New Zealand in September/October to conduct Workshops in both Auckland and Christchurch and a 2-day Symposium in Cambridge. Joe tells us more about them and offers listeners discounted entry to both the Workshops and the Symposium plus the chance to win a FREE entry to one of the Workshops.  See show notes for more details and where to buy tickets. In ONE STEP AHEAD Mikki tells us about the benefits (or otherwise) of using coconut water. Our HOT PROPERTY INTERVIEW this week is with Danish triathlete Helle Frederiksen. Helle is part of the Uplace-BMC Pro Triathlon Team and last week won the Hy-Vee 5150 US Champs in Des Moines, Iowa taking home the prize purse of $100,000USD.  Bevan spoke to Helle a few days before the race. In our GEEK-OUT section Mikki gives us an

Beta-Alanine. What is it, what does it do and how can it help fitness? We bring back Professor Paul Laursen for the second part of his 2 part interview about 'Heat Adaptation'. Paul leads the Performance Physiology Team at High Performance Sport New Zealand and in this episode talks about hydration and cooling strategies in hot conditions. We also hear about the latest research around 'drinking to thirst' and 'electrolytes' - are they really necessary? In the 'Geek Out' this week we geek out on 'power output' during cycling in an international Olympic distance triathlon. For our 5 minute focus Bev chats to Sam James, Managing Director of Blucore about their awesome new 'Corsuit' product. In this episode we are giving away both a 150g tub of Balance 100% Pure Beta Alanine AND we're also giving listeners an opportunity to win one of the amazing 'Corsuits' from Blucore! To be in with a chance to win look out for the competitions on Facebook. LINKS: More about the Corsuit at http://blucoreswim.com/  Paul Laursen

Alcohol. Does it affect athletic performance?  Mikki tells us yes or no and if so why.  We combine the Hot Property Interview and Workout of the Week and bring back Professor Paul Laursen.  Paul leads the Performance Physiology Team at High Performance Sport New Zealand.  In this episode (Part 1 of a 2 part interview) Paul and Bev talk about 'Heat Adaptation'.  Why should we heat adapt, what's happening in the body when we do adapt and how does it help athletic performance.  In The Geek Out Mikki tells us about the best vitamins to take for heat adaptation and hot climates.  In this week's 5 Minute Focus Bev chats to Rob Dallimore of Foot Traffic Coaching.  Rob is a Field Marketing Rep for Magellan GPS Products in New Zealand and tells us about the range of products they offer for runners, cyclists and triathletes.  And we're delighted this episode to be giving away a Magellan Echo watch!!  To be in with a chance to win send us a photo of the most beautiful place you could imagine yourself running and wearing

We double up this week as both Bev and Mikki take on the subject of stress and cortisol.  In the 'Geek-Out' Mikki tells us about a new study around protein in endurance athletes.  For our 5 minute focus segment Bev chats to Dr Kristi Salonius (Chiropractor) of BettaBody in Auckland and our interview this week is with the amazing Braden Currie.  Braden is the 2 x winner of New Zealand's iconic Coast to Coast Race as well as numerous other multisport races both here and overseas.  He is fast becoming one of the most respected multi-sport adventure racing athletes in the world having just come third in the X Tri World Champs!  In this episode we are giving away a 750g Tub of Balance 100% Natural Whey Powder.  Let us know what you do to reduce stress when you see the photo on our Facebook page and you’re in with a chance to win! LINKS: Check out the Red Bull Defiance race in October at  http://redbulldefiance.co.nz/  More about Braden Currie at http://www.bradencurrie.com/  Kristi Salonius can be found at http:

In our WORKOUT OF THE WEEK segment Bev talks to us about treadmill running, should we or shouldn't we.  ONE STEP AHEAD is Recovery Nutrition.  Mikki gives us guidelines on maximising recovery for athletes post training.  Our HOT PROPERTY INTERVIEW is with Chris Pilone.  Chris is a professional endurance coach working with Craig Alexander's coaching group "Sansego".  He coached Triathlon Olympic Gold Medallist Hamish Carter to his Gold Medal in 2004, plus medal winning athletes in both the World Champs and Commonwealth Games.  A former National representative at the World Cross Country Champs he has himself won national titles in cross country and road running.  THE GEEK-OUT - are women closing the gender gap when it comes to ultra-endurance athletes finishing times?  THE 5 MINUTE FOCUS - Bev chats to Embrace Sports Travel, an awesome travel and leisure company run by Kiwi Graeme Buscke and based out of Clapham Junction in the UK.  Embrace offer training and challenge holidays throughout Europe for endurance a

Periodised Training - Bev tells us about the different Periodised Training models and how to best manage the distribution of training, and manipulate sessions, in order to ensure an athlete progresses year on year.  In our 5 Minute Focus Bev chats to Walter Thorburn from GO2MAX Coaching about his NZ Altitude Training Centre based in Auckland.  One Step Ahead - Acute gastrointestinal (GI) distress in athletes.  Mikki looks at what might be going on and gives us some advice on ways to manage it.  In our Hot Property section this week we are delighted to bring you Pete Jacobs.  Legendary Australian pro triathlete and winner of the 2012 Ironman World Champs in Kona!  Bev geeks out this week and talks Block Periodisation.  He presents research and evidence to show the benefits that come from 'crash training' for the well-trained and experienced athlete.  In this episode we give away 20 pairs of kids Zoggs Junior Phantom Elite goggles!  For your chance to win all 20 pairs for your school, squad or club just like us

Hypoxic Training - the benefits of hypoxic (or low oxygen) training in competitive swimming.  Is it the 'sea level' equivalent to altitude training?  Bev gives an overview. Mikki geeks out on some fascinating stats around pro cyclists and body size.  We interview Heath Fitzpatrick, one of the Directors of Challenge Gold Coast which is set for Sunday 24 August - a perfectly placed race for the ITU World Champs in China this year and the 70.3 World Champs in Kona. In our One Step Ahead section we look at the 'Female Athlete Triad' syndrome.  What is it and what are the health implications for female athletes.  Bev reveals his feminine side...  Our interview this week is with the amazing Jo Lawn, Ironman legend and now expectant mother-to-be.  We find out from Jo how she's feeling about her new role and her thoughts on the future.  PLUS Jo tells us the answer to the BIG question...boy or girl?  LINKS: Find out more about Jo Lawn at http://www.joannalawn.com/  Balance products can be found at http://www.balances

The new 'maximalist' running shoes.  Are they just a fad? Bev gives an overview. Mikki geeks out on the predictive factors that contribute towards a good Half Ironman time. We interview Jenna Walker, Nutritionist at Balance Nutrition, and get the inside scoop on 2 new gels that Balance are about to launch! On our Hot Property Interview this week we bring back Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at the Auckland University of Technology's Sports Performance Institute.  Bevan interviews Kelly about common running injuries and their possible causes. In One Step Ahead Bev talks about his LCHF diet approach to triathlon and both he and Mikki answer 'listener questions' around LCHF and the Ketogenic diet. LINKS: More about Hoka One One at http://www.hokaoneone.com/  Articles about the shoes can be found at http://triathlon.competitor.com/2014/07/geartech/maximalist-shoes-coming-soon-triathlon-near_101823 and http://running.competitor.com/2014/05/shoes-and-gear/sole-man-12-things-aboutmax

Our WORKOUT OF THE WEEK this week is about the 'long training run'.  How long should it be, how fast and when. We introduce a couple of new segments into our show the first being 'THE GEEK-OUT' In this segment we talk about the more geeky, nerdy and even maybe a little 'dweeby' side of endurance sports! This week Mikki (The Nerd) Williden talks marathon racing and age/gender research. Who paces better, men or women! THE 5 MINUTE FOCUS - The second of our new segments which looks at product, practitioners, software - in fact anything we think you’d like to hear about to make you fitter and faster! This week it's Osteopathy and we talk to Claire Peat Owner/Operator of Rosedale Road Osteopaths. ONE STEP AHEAD - Fat based gels. There's changes afoot in the sports gel market.  Mikki tells us what's out there that's good! HOT PROPERTY INTERVIEW - Our interview this week is with Keith Livingstone, elite distance runner, chiropractor and author of the highly acclaimed running book 'Healthy Intelligent Training', base

In this week's Workout of the Week Bev talks about 'Cold Thermogenesis' and the beneficial effects of altering the core temperature of the body.  Mikki gives us the latest research on caffeine - a well-known ergogenic aid - and its' benefits as a stimulant in exercise.  Our interview this week is with the amazing Vinne Tortorich, better known as America's Angriest Trainer.  Vinnie, an athlete in his own right, is also the author of the bestselling 'Fitness Confidential' covering his career as a coach and personal trainer, his fight back from a leukaemia diagnosis in 2007 and his no sugar/no grains approach to healthy eating.  He also hosts his own 'Angriest Trainer' podcast and works with top Hollywood celebrities in their quest to stay thin!   LINKS: NASA Scientist Ray Cronise’s TED Talk at http://www.youtube.com/watch?v=UrQ_ldCwKUQ&feature=kp  Science Daily – How keeping cool could spur metabolic benefits  http://www.sciencedaily.com/releases/2014/06/140622142228.htm?utm_source=feedburner&utm_mediu

Part 3 of a 3 part series in which Bev looks at training intensities and the differences between the devices you can use to measure.  Mikki looks at Magnesium and tells us about its vital role in our body for both athletic performance and health. A fascinating interview with one of the world's leading sports cardiologists Dr James O'Keefe and his research around the effects of exercise on the heart.  James works at the mid America Heart Institute and has had 300+ articles published in both scientific and literature journals.  He is also the author of numerous books including the bestselling 'The Forever Young Diet & Lifestyle' and 'Let Me Tell You a Story'. LINKS: James O’Keefe - TED Talk: Run for your life! At a comfortable pace and not too far: http://www.youtube.com/watch?v=Y6U728AZnV0  More information on James can be found here: http://www.saintlukeshealthsystem.org/doctor/james-h-okeefe-jr-md  Magnesium: http://www.bioceuticals.com.au/product/preview/Ultra-Muscleze  http://www.healthpost.co.nz/

Part 2 of a 3 part series in which Bev looks at elite performance and training intensities. Has one particular approach to training been more successful than another. In this episode he discusses the two distinct training models - polarised and threshold.  Mikki interviews the amazing Ben Greenfield. Ben is a fitness, triathlon, and nutrition expert, and has authored multiple books including the NY best seller "Beyond Training".He is the founder/owner of Human Wellness Solutions, developing cutting edge nutrition and training solutions for athletes. An athlete in his own right Ben competes at Ironman and Half Ironman World Championships and holds a ranking as one of USAT's top ranked age group triathletes.He competes in 15-20 triathlons each year, both nationally and internationally. LINKS: Jack Daniels (VDOT Training System): http://en.wikipedia.org/wiki/Jack_Daniels_(coach)#References  Ben Greenfield: http://www.bengreenfieldfitness.com/  Ben Greenfield Article: How to Turn Yourself into a fat burning mac

Part 1 of a 3 part series in which Bev looks at elite performance and training intensities.  Has one particular approach to training been more successful than another? In Part 1 we discuss the spread of training intensity across your week and why it matters. Mikki talks about carbohydrate mouth rinses – can they really increase performance. Our Hot Property interview this week is with kiwi cyclist James Oram.  James is a pro rider for the Bontrager Cycling Team and has recently been selected to New Zealand's Commonwealth Games Squad. LINKS: Fudgy Protein Bites: http://iquitsugar.com/need-a-chocolate-hit-try-our-fudgy-proteinbites/  Mikki’s Fudgy bites inspired by above (makes 25-30 bites): ½ cup cacao butter, ½ cup coconut oil, ½ cup protein powder, 2 tspn stevia, pinch of Himalayan salt. Melt the cacao butter and coconut oil, blend all ingredients together. Pop in an ice cube tray and set in fridge/freezer. No-oatmeal porridge: 1 cup of riced cauliflower (whizz florets in a food processor), ⅓ cup coconut m

Bev talks about the importance of the kick in freestyle swimming.  What's its purpose and do we really need to kick?  See the show notes for YouTube footage of some useful drills and links to some of the toys you can use.  BCAA's – Branch Chain Amino Acids – Mikki tells us about their usefulness in recovery for endurance exercise and as a fuel for training.  Our questions from listeners this week are around LCHF and metabolic efficiency.  We interview Paul Westwood.  Paul works as Physiotherapist to Joel Filliol's Olympic triathlon squad working with such names as Mario Mola, Richard Murray, Kyle Jones and Sarah Groff.  Paul gives us an insight into life in the 'fast lane'!   LINKS: YouTube swimming drills can be found at: http://www.swimsmooth.com/core_adv.html   http://www.swimsmooth.com/kick_adv.html  http://www.youtube.com/playlist?list=PL4E9E0DA838E532FF  Centre snorkels can be found at: http://www.zoggs.co.nz/products/Equipment/Training+Aids/Centre+Snorkel  Short blade fins can be found at: http:/

Bevan and Mikki talk about the importance of sleep to our athletic performance and our general health. The behaviours, food and supplements that may help and the best apps to monitor our sleep patterns and identify any issues. Our interview this week is with Nicholas Gill, Head Strength and Conditioning Coach for the NZ All Blacks. As well as working with one of the world's greatest sporting teams Nic is also a keen Ironman and LCHF advocate! LINKS: Joe Friel on the aging athlete at http://www.joefrielsblog.com/   Nic Gill can be contacted at [email protected]  The Lark Pro sleep coach at http://lark.com/about-us/our-company  f.lux software can be downloaded from https://justgetflux.com/  Read more about amber lenses for sleep at http://chriskresser.com/how-artificial-light-iswrecking-your-sleep-and-what-to-do-about-it  Sleeptracker at http://www.fitbit.com/nz/one  Sleep as Android at https://sites.google.com/site/sleepasandroid/  Jawbone Up at https://jawbone.com/  Sleep Cycle at http://www.

In this episode Bev talks about strength training for triathletes...is it really valid?  Mikki tells us about antioxidants and their importance to our sport and health. Our interview this week is with Australian triathlete and LCHF advocate Tim Reed - a great athlete renowned as much for his budgie smugglers as he is for his amazing sporting achievements! LINKS: Tim Reed can be found at http://timreed.com.au/  More about Chris Kresser at http://chriskresser.com/  The Personal Paleo Code http://personalpaleocode.com/  Strength training article: http://www.active.com/triathlon/articles/periodization-ofstrength-training-872467  Cramp Stop: https://www.hchformulas.com/  Ben Greenfield at http://www.bengreenfieldfitness.com/  CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

Bev tells us about a great free sports coaching app called Ubersense which when downloaded gives you the facility to capture video footage of yourself and play it back frame by frame and in slow motion.  Great to use in conjunction with the swim smooth app. Mikki talks about almonds and how they can help in endurance performance.  Check out her awesome Grain Free Porridge recipe on our wesite. Our interview this week is with Professor Paul Laursen. Paul leads the Performance Physiology Team at High Performance Sport New Zealand.  Paul and Bev talk about all things pedalling and the latest research. LINKS: Ubersense can be downloaded from http://www.ubersense.com/  Kinovea: http://www.kinovea.org/   My fitness pal: http://www.myfitnesspal.com/  Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen  CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information Mikk

WORKOUT OF THE WEEK: Bev discusses a recently released app that helps illustrate the difference between effective open water and pool based freestyle technique. ONE STEP AHEAD: Vitamin D and its importance both in sport and to our health in general. Q and A: Speedwork, is it relevant in Ironman training?  The I.T. Band and a link to some great foam roller workouts. Is the Ketogenic diet necessary for an already fat adapted athlete?  HOT PROPERTY INTERVIEW: This week we interview Victoria Murray-Orr. Vics is Race Director at Challenge Wanaka and also sits on the Executive Team for Challenge globally. LINKS: Swim smooth: https://itunes.apple.com/us/app/mr-smooth/id824204887  Challenge Wanaka: http://www.challenge-wanaka.com/  CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition