Fitter Radio: Triathlon, Endurance, Nutrition

We welcome back Dr Kate Baldwin from Endurance Movement to discuss the importance of strength training for triathletes. We explore the differences between strength training for each discipline in isolation and how it can be used to improve performance in endurance events. We discuss the importance of the stretch shortening cycle in running and how muscles absorb and break down energy to propel forward. We then look into the specifics of strength training for swimming, cycling and running, emphasizing the importance of the rotator cuff muscles in swimming and the need for tendon stiffness in cycling to transfer power. Kate also shares her expertise on how strengthening the upper body can have a positive effect on running, cycling and swimming performance even if the legs are fatigued. We examine how to prevent a common rotator cuff injury in swimmers, how to open up the shoulders and how to tie exercise into mobility. Finally, we discuss how a strength training program can be tailored according to the

What does it take to become an ULTRAMAN triathlete and World Record holder? We chat with Kiwi Simon Cochrane about his recent incredible performance at UM Australia. We discuss the challenges he faced, the support from his family and friends and how his journey as an elite level triathlete over the past 10-15 years prepared him for this epic feat. During our conversation, we break down how he tackled each day and how his preparation in wind and rain made the hard-paced start of the race easier. We discuss the strategic decisions he made as the race unfolded and his fueling strategies in order to recover for the double marathon run. Simon's record-breaking performance has gained attention worldwide, and he hopes it will help boost the popularity of ultra-endurance events. As for his future plans, he is open to competing in other long-distance races and hopes to participate in the Ultraman World Championships in Hawaii. Listen in to hear from an inspirational triathlete who's breaking records and pushin

Mikki and Bev discuss the importance of pre-sleep protein intake for athletes. They explain how consuming protein before bed can help athletes meet their daily protein and caloric goals, which can be challenging due to busy schedules and time-consuming training. Pre-sleep protein, particularly casein, is beneficial as it is a slow-digesting protein that releases amino acids into the bloodstream over an extended period, providing a steady supply to the muscles throughout the night. This can aid in muscle protein synthesis and recovery. A recent study also showed that pre-sleep protein consumption increases both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise. Tim joins us for our Coaches Catch Up and we review the weekend's races plus we give you a preview of our interviews out tomorrow with UltraMan World Champion Simon Cochrane and Dr Kate Baldwin of Endurance Movement. Also, we give a sneak preview of the upcoming Fitter Technique Training Camp

We invite Dr Sam Impey of Hexis back to the show to discuss the concept of maximal sustainable energy expenditure and its potential to unlock endurance performance. We explore the International Atomic Energies WLO Walter database, which measures energy expenditure in professional athletes, and dive into the gold standard of measuring energy expenditure: Double labeled water. We look at the limitations of these calculations and the difficulty of capturing exercise energy expenditure accurately. Plus, we explore the suggested ‘upper limit’ of two and a half times resting metabolic rate for exercise energy expenditure. We discuss fueling strategies in elite cycling and how training the gut can help athletes reach the upper limits of what they can digest, both in the particular day of racing and in the meals that follow. Plus we examine the importance of sustaining energy levels throughout the day. LINKS: Dr Sam Impey on Twitter at https://twitter.com/SamImpey_    Hexis at https://www.hexis.live/   Hexi

Dr Kim Hébert-Losier trained as a physiotherapist in Canada in 2006 and worked as a musculoskeletal and sports physiotherapist before undertaking research on clinical testing procedures and calf muscle function in New Zealand. Kim then undertook research in human movement science and sports performance in Sweden, USA and Malaysia before returning to New Zealand where she is now employed as a Senior Lecturer in Health, Sport and Human Performance. Kim is one of the founding members of the sport science team based at the University of Waikato Adams Centre for High Performance. With Kim's extensive background in physiotherapy, research and sports science, she offers valuable perspectives on the relationships between running technique, efficiency, and technology. We discuss the Volodalen score, a system that analyzes running technique by examining key aspects such as vertical oscillation, arm movement, pelvis position, stride length and foot strike patterns. We dive into the world of cadence and 'super shoes'

Bevan and Mikki discuss the concept of Maximal Sustained Energy Expenditure, its impact on the world of professional cycling and how an athlete's fuel intake and metabolic rate change throughout the stages of a Grand Tour. We bring you an excerpt with Dr Sam Impey ahead of tomorrow’s interview. Tim joins us for a Coaches Catch Up and we review the weekend's races and share finish line interviews with Hayden Wilde. We discuss the super shoes phenomenon and give you a preview of our interview out tomorrow with Dr. Kim Hebert-Losier, Senior Lecturer in Health, Sport and Human Performance and a leading researcher in running shoe technology. (0:03:36) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio   (0:05:50) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:07:17) – One Step Ahead: Maximal Sustained Energy Expenditure with an excerpt from tomorrow’s interview with Dr Sam Impey of Hexis. (0:17:56) – Coaches Catch Up: Bevan a

Dr Kate Baldwin from Endurance Movement talks to us about the importance of strength training for endurance athletes. We discuss the common misconceptions around high rep ranges and the need to go heavy when it comes to performance-based measures. We also talk about starting light, getting used to the gym environment and dealing with the muscle soreness that comes with strength training. We discuss the significance of a sensible progression of load and muscle contractions, as well as the difference in muscle soreness between experienced and inexperienced athletes. Kate shares her expertise on how strength training for endurance athletes should be complementary, rather than detrimental, to their endurance training. Lastly, we explore effective strength training strategies such as gradually decreasing reps in reserve, transitioning from machine-based exercises to free-weight movements, and the importance of warm-up exercises and activations before a heavy lifting session. LINKS: Dr Kate Baldwin at https://endur

In our chat with Nicole we delve into her journey from a young, multi-sport athlete in Taupo to a full-time professional triathlete. Nicole reveals the pivotal role that the legendary training environment of Taupo has played in her success, as well as the psychological advantage she gains from being an underdog. Navigating the challenges of injury and the COVID-19 pandemic whilst maintaining peak performance can be daunting, but Nicole shares how she's managed to stay at the top of her game. We discuss her experiences with managing her mental and emotional well-being as an elite athlete and how the support of her team has been essential to her competitive edge. As Nicole continues to dominate in both Super League and ITU racing, we discuss her preparations for the upcoming World Triathlon Series and the importance of staying healthy and injury-free. With her unwavering commitment and passion for the sport, there's no doubt that Nicole is poised for even greater success on the world stage. Join me in this insp

Bevan and Tim recap the racing from this weekend’s events including the PTO European Open, the ITU Long Distance Worlds, the IM703 St. George and IRONMAN Australia. We discuss the news of Sam Long’s move from his Coach Dan Plews after only 3 months. We were thrilled to catch up with rising triathlon star Nicole Van Der Kaay to talk about  her impressive season so far and her upcoming race in Yokohama. We chat with Dr Kate Baldwin of Endurance Movement about strength training for endurance athletes, debunking some common myths and providing valuable advice for our listeners. (00:37:57) - Nicole Van Der Kaay - excerpts ahead of her full form interview out tomorrow (01:03:11) - Dr Kate Baldwin discusses some common misconceptions around strength for endurance athletes. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Follow Nicole Van Der Kaay at https://www.instagram.com/nicolevdkaay

In this episode of the Fitter Radio Triathlon podcast, we welcome back Swedish triathlete Patrik Nilsson.  We look back on Patrik’s impressive career including multiple sub-eight IRONMAN performances including his win at IRONMAN Texas in 2019. Since then, Patrik’s performances have been significantly impacted by a lack of power on the bike, overwhelming muscle fatigue and an inability to finish a race.  He sought various solutions before finally being diagnosed with iliac artery endofibrosis. Patrik underwent an angioplasty to widen his artery, a less invasive procedure than the more common venous patch method, and although recovery time is shorter, the risk of the issue recurring and the long-term effects remain unknown. Patrik shares his cautious optimism as he returns to training and racing, with plans to participate in the ITU Long Distance World Championships and potentially an IRONMAN later in the season. LINKS: Follow Patrik Nilsson on Instagram at https://instagram.com/patriktri 

Dr Kate Baldwin of Endurance Movement shares her expertise in performance improvement and injury prevention for triathletes. Learn how activation exercises enhance the warm up phase and help boost performance in your main set. Plus, we learn whether it should be shoes on or off when you're in the gym. We explore the benefits of heavy strength training for improving economy and promoting better utilization of fuel and oxygen in the muscle. We also hear how increased maximal strength can delay the use of less efficient type two muscle fibers resulting in a glycogen-sparing effect. And lastly, we discuss the significance of the stretch shortening cycle in running and how plyometrics and heavy strength training can improve tendons, bone density and minimize fatigue in athletes. LINKS: Dr Kate Baldwin at https://endurancemovement.com/ Endurance Movement Blogs at https://endurancemovement.com/blog

Doping in triathlon - are we being naive? Is the integrity of the sport now at risk or has triathlon (like all other sports) never been clean. Join us as we explore the controversial topic of Collin Chartier's drug test bust and its implications for the sport of triathlon, sharing our initial reactions and uncovering the world of drug testing. We look at its shortcomings and the high cost of improving testing methods. We share Lionel Sander's raw and honest Instagram post about the current state of professional sports and how cheating affects the integrity of the sport itself, emphasizing that the true value of sport lies in personal growth and self-discovery.  We also interview Swedish triathlete Patrik Nilsson about his journey dealing with injuries and setbacks and his aspirations for the upcoming ITU Long Distance race in Ibiza. Lastly we connect with Dr Kate Baldwin from Endurance Movement on the importance of warming up, strength and conditioning, and whether or not to train in bare feet! (0:05:

In this episode, we welcome back Dr. Sam Impey and we explore further the Hexis App, a platform designed to automate and democratize elite sports nutrition for athletes at all levels. We dive into the nuances of low, medium, and high carbohydrate intake, highlighting the importance of individualizing recommendations and periodizing carbohydrate intake depending on activity patterns. We discuss the risks of low energy availability in endurance athletes and how tracking calorie balance fluctuations throughout the day can provide valuable insights with the HEXIS app's Live Energy feature offering a visual representation of energy status during the day. Finally, we discuss the wealth of free resources available from the Performance Lab on the HEXIS website. Learn more about low carb meal suggestions and other nutrition tips plus articles and downloads related to nutrition and sports performance. LINKS: Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Hexis Performance

I had the pleasure of welcoming Dutch Professional Triathlete Els Visser to the show to discuss her incredible journey from IRONMAN Western Australia to her recent victory at IRONMAN New Zealand. We talked about the challenges she faced during her races and the strategies she used to overcome them. Els also shared her emotional reunion with a fellow shipwreck survivor whilst here in New Zealand and her determination to live life to the fullest through her athletic career. We discussed her future goals in professional triathlon including improving her swimming skills, staying injury-free and her upcoming race calendar.

In this episode we explore metabolic flexibility with expert Cliff Harvey and find out more about the Hexis Nutrition app with Sam Impey. We also dive into triathlon news, low cadence big gear training with coach Tim Brazier and we hear from IRONMAN New Zealand winner Els Visser in advance of her full form interview tomorrow.  Join us for discussions around all things triathlon and nutrition, as well as insights on how AI is revolutionizing endurance training and sports nutrition. (0:06:07) - “One Step Ahead” - Cliff Harvey talks metabolic flexibility (0:15:14) - The Hexis App with Dr Sam Impey  (0:20:00) - “Coaches Catch-Up” with Fitter Coach Tim Brazier (0:38:10) - Pro Triathlete Els Visser in an intro to her full form interview tomorrow. (0:43:33) - We re-visit an interview with the Prof and the Plews where they talk ‘Big Gear’ training. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www

In this episode, we discuss the concept of "fuelling for the work required," the importance of carbohydrate availability in sports training and how to optimize the training stimulus by managing glycogen content with our guest, Dr. Sam Impey. We explore the flexibility of the human body in fuel storage and utilization, especially in endurance training and glycogen depletion. We discuss different methods of achieving a train low environment, such as exercising in the morning after an overnight fast, training twice in one day and the "sleep low" model. These approaches can lead to meaningful changes in physiology and potentially help athletes improve their performance by adapting to various energy states. We also delve into the complexities of the "sleep low" strategy and its impact on energy stress during exercise, as well as the potential benefits and drawbacks of incorporating low-carbohydrate sessions into an athlete's training regimen. Additionally, we explore the challenges faced by high-volume athletes in

In this episode I had the pleasure of speaking with Dr. Kate Baldwin from Endurance Movement about the evolution of strength and conditioning in endurance sports. We delved into the benefits of strength training and how to effectively incorporate it into a training programme. Focusing on exercises like back squats and hamstring-centric movements, we discussed how these targeted exercises can improve running performance and overall strength. The importance of core activation is also highlighted, but not through isolated exercises. Instead, we emphasize incorporating core work into compound exercises to save time and increase efficiency. We also explored the concept of 'reps in reserve' as a way to adjust for fatigue and ensure optimal results from strength training sessions. Additionally, we discussed common barriers to strength training, such as uncertainty regarding technique and load progression and the importance of prioritizing strength training for injury prevention, performance improvement and increased

In this episode, we delve into periodized nutrition and the pros and cons of low carb, high fat (LCHF) diets for endurance athletes. We also hear from Dr. Sam Impey who published formative work on periodized nutrition, and discuss the Hexis Nutrition app which helps athletes plan their carbohydrate intake based on their training schedule. We explore the concept of a 3-500 calorie deficit per day for endurance athletes looking to improve their body composition without compromising their performance. Additionally, we discuss running technique changes, the importance of individual assessment and the potential pitfalls of trying to adopt a "template" running technique with Dr Kelly Sheerin of the AUT Running Mechanics clinic in Auckland. Lastly, we chat to Dr Kate Baldwin of Endurance Movement. We examine the challenges of incorporating strength training into endurance routines and the importance of keeping exercises simple and focusing on proper execution. We also touch on incorporating plyometrics and strength

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:09:50) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 ONE STEP AHEAD: (00:11:59) Antioxidants. HOT PROPERTY INTERVIEW: LUCY BYRAM (00:24:32) We chat to British pro triathlete Lucy Byram after her recent back to back wins in Chile and Florida. COACHES CATCH-UP: (01:05:00) Bevan and Tim review the tri news and the weekend’s racing plus we hear from Coffee Club member Joe Sutheran about the Lupa Cycling intiative. LINKS: ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Lucy Byram on Instagram at https://www.instagram.com/lucymaybyram/ ·       More about Curranz at https://curranz.co.nz/ ·       Lupa Cycling at https

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:10:11) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 ONE STEP AHEAD: DR ANDREW BEST (00:11:53) The limit of human energy expenditure. HOT PROPERTY INTERVIEW: MIKE PHILLIPS (00:30:28) We bring Kiwi Pro Triathlete Mike Phillips back to the show to talk about his recent wins at IMNZ and IM703 Geelong. COACHES CATCH-UP: (01:09:29) Bevan and Tim review the weekend’s racing. LINKS: ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Mike Phillips on Instagram at https://www.instagram.com/mikephillipsnz/ ·       More about the Volcanic Epic at https://www.volcanicepic.co.nz/ ·       More about Profile Design at https://