Fitter Radio: Triathlon, Endurance, Nutrition

ONE STEP AHEAD: Fluoride. WORKOUT OF THE WEEK: We hear what Meredith Kessler and Terenzo Bozzone do during their base training phase. HOT PROPERTY INTERVIEWS – MEREDITH KESSLER & TERENZO BOZZONE: This week Meredith and Terenzo tell us about their love affair with triathlon and Taupo. They talk about the upcoming Ironman 70.3 and Ironman races in Taupo and tell us what they love about long distance triathlon and what’s so special about Taupo as a destination. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year round in a 50 METRE POOL at a world cla

ONE STEP AHEAD: Calcium phytonutrients. WORKOUT OF THE WEEK: Plyometrics. HOT PROPERTY INTERVIEWS - LIZ BLATCHFORD & SIMON COCHRANE: Liz Blatchford is an Australian triathlete with British roots. In her very first Ironman Hawaii she ran straight to a spot on the podium. Her third place in Kona, only her third Ironman, capped a great 2013 and Liz's first full year as a long distance triathlete. In June this year she successfully defended her Ironman Cairns title and at Mont-Tremblant a few weeks ago won the race after a sprint finish with Mary Beth Ellis. Liz is currently in training for her next Kona race and will definitely be one to watch out for! Simon Cochrane is a New Zealand based professional long-distance triathlete. Last month he achieved a 3rd place finish at Ironman Japan and with a few other good finishes under his belt now has his eye on qualifying for Kona. THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) gives us a weekly insight into life in Boulder

ONE STEP AHEAD: Low carb versus low fat - which one is better for weight loss. WORKOUT OF THE WEEK: Base training. What it means and how/why to implement it into your programme. We also hear what Cam Brown and Dylan McNeice do during their base training phase. HOT PROPERTY INTERVIEW – CAMERON BROWN AND DYLAN MCNEICE: This week Cam and Dylan tell us about their love affair with triathlon and Taupo. They talk about the upcoming Ironman 70.3 and Ironman races in Taupo and tell us what they love about long distance triathlon, why it’s not just a sport for the elite and what’s so special about Taupo as a destination. THE GEEK OUT: Vitamin D. NEW SWIM SQUADS - AUT MILLENNIUM, AUCKLAND: Commencing Monday 21 September 2015… Fitter Swimming are launching new coached squads ideal for those athletes preparing for triathlon, open water and general fitness swimming. Situated at AUT Millennium in both the brand new National Aquatic Centre and the existing Millennium pool, our squads offer a unique opportunity to train year

ONE STEP AHEAD: 10 substitutes for bread. WORKOUT OF THE WEEK: High intensity cycling to improve your running. HOT PROPERTY INTERVIEW - KATE BEVILAQUA AND GUY CRAWFORD: Kate, Australian pro triathlete and 3 x Ironman Champion, most recently had a stunning result at Ultraman Canada being the first woman ever to win the race overall. Kate beat everybody in the field, including all the men, in a time of 24hrs 16mins 27 secs. Guy Crawford is from Auckland and also a pro triathlete. He has recorded numerous podium finishes on the 70.3 circuit. They got together at Luke McKenzie's post wedding celebrations in Las Vegas (with a tiny bit of help from Kelly Bozzone). We talk to Kate and Guy about their great partnership, Kate's amazing win in Canada and why Guy will NEVER do an Ultraman! THE BOGAN IN BOULDER: Our 'on the spot' roving reporter Carl Read (aka The Flying Mullet) will be giving us a weekly insight into life in Boulder. After a week there we find out what his first impressions are and how he's coping with

ONE STEP AHEAD: Probiotics and their role in helping increase running time to fatigue in the heat! WORKOUT OF THE WEEK: Predicting your Ironman finish time. HOT PROPERTY INTERVIEW – HEATHER AND TREVOR WURTELE: Heather and Trevor Wurtele are a husband and wife team who committed, full-time, to the sport of long course triathlon in 2009. They sold almost everything they owned and bought a small RV so that they could travel, train, and race around the world to follow the triathlon circuit. Heather is now a 6 time Ironman Champion, and 12 x Ironman 70.3 and half iron distance champion. Trevor won his first Ironman race in 2013 at Ironman Canada after winning Ironman 70.3 New Orleans the previous year and has been a consistent top 5 finisher over the 2012-2014 seasons. We talk to them both about their careers, their relationship, their plans for the future plus we test just how well they know each other! 5 MINUTE FOCUS: This week Bevan talks to homeopath Amanda Dunlop of HCH Formulas. Developed in New Zealand, HC

ONE STEP AHEAD: Antioxidants - 6 reasons to avoid them! WORKOUT OF THE WEEK: The 30/20/10 workout. HOT PROPERTY INTERVIEW – BELINDA GRANGER: Last year Belinda Granger announced that after having raced triathlons for more than 20 years, both as an age grouper and as pro, she was retiring from the sport. In that time she raced to 50 iron-distance finishes including 10 at Challenge Roth, 10 at Ironman Australia and 10 at Hawaii. She has also achieved 15 Ironman wins. Looking back Belinda sees her greatest achievements as winning Challenge Roth, being inducted into the Australian Ironman Hall of Fame and her longevity in the sport. Belinda is now Pro Liaison for the Challenge Family with the goal of providing as much assistance as she can to the athlete and making sure their racing experience is a great one. She is also working with MaccaX writing and approving custom training plans for all of the Challenge races. We talked to Belinda about her career, her transition from a world class athlete to retirement and w

A season review from one of our aspiring Kiwi pros Carl Read. Watch out for his weekly updates on the podcast from Boulder. More about Carl at http://www.carlread.com CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information.

ONE STEP AHEAD: Balance 100% Whey Natural Protein Powder. WORKOUT OF THE WEEK: This week we hand over to Will Mangar from InDurance in the UK. Will is the Medical Director and Founder of InDurance plus he's also a Sports Doctor and former GBR Triathlete and British National Time Trialist Medalist! His company, InDurance, represents the next paradigm shift in multisport. They provide you with personal blood profiling at affordable prices enabling you to understand your 'Inner Athlete' and the links between blood biomarker profiling and health and performance. They also provide specific recommendations to help you resolve any markers that fall outside optimal range so you can make informed and effective choices regarding your training, rest and nutrition.  http://indurance.co.uk/  HOT PROPERTY INTERVIEW – RACHEL JOYCE: Rachel, a British triathlete born in Mexico, is not only smart (a law and politics degree) but fast too! A swimmer by background she decided to give triathlon a go in 2005. Since then she has ris

ONE STEP AHEAD: Training low (low glycogen stores). WORKOUT OF THE WEEK: T-Max Intervals - one of the hardest bike sessions around! HOT PROPERTY INTERVIEW – YVONNE VAN VLERKEN AND PER BITTNER: This week we bring you an interview with one of triathlon's most famous couples Yvonne Van Vlerken and Per Bittner. They met in 2013 in Abu Dhabi and this year both had fantastic performances at Challenge Roth with Yvonne winning in a time of 8:50 - equalling Chrissie Wellington's record with her ninth sub-nine hour iron-distance finish - and Per coming 4th in a super-fast time of 8:04! With both of them planning to race Kona 2016 could we potentially see this 'triathlete couple' racing to a world first? 5 MINUTE FOCUS: This week Bev talks to Scott Cole from Clean Bottle - the world's first 100% non-toxic, leak-proof, screw-off bottom water bottle - designed for easy cleaning & drying and making mouldy water bottles a thing of the past! With a removable top AND bottom and using only BPA-free plastics, the dishwash

ONE STEP AHEAD: LCHF for young athletes. WORKOUT OF THE WEEK: Swim workouts to both improve your top end speed and work on some of the mechanics in your swimming. HOT PROPERTY INTERVIEW – BRAD KAHLEFELDT: Brad Kahlefeldt (aka Sticksy!) had a stellar career on the ITU circuit which saw him claim Commonwealth Gold, three World Championship medals along with six Australian titles and 4 Oceania Championships. He did his first iron distance race at the Asia Pacific Champs in Melbourne on 22 March this year finishing 3rd! Brad now has his eye on Kona… 5 MINUTE FOCUS: Mikki reviews the new 100% Natural Bars from Balance Nutrition. THE GEEK OUT: Compression socks. CONTACT US: Find out 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

ONE STEP AHEAD: Intermittent fasting. WORKOUT OF THE WEEK: We talk to Brenton Ford from Effortless Swimming about what constitutes good open water swimming and how to transition from the pool to the open water. HOT PROPERTY INTERVIEW – SIRI LINDLEY: Known for her devastating run splits, two-time Triathlon World Champion Siri Lindley dominated the International Triathlon Union (ITU) World Rankings, winning 13 World Cup races between 2000 and 2002 and becoming the 2001 ITU World Champion. Siri won the World Cup Series both years by being the #1 ranked triathlete in the world. In 2003 Siri began coaching. Her experience and talents in the sport have shone through with tremendous results at all distances and with both elite and age group level competitors. In 2014 Siri married the love of her life, Rebekah Keat. They live in Boulder, Colorado. Bevan talks to Siri about the people, animals and things that have inspired her, her thoughts on where triathlon is now, her relationship with Rebekah and how it feels to b

ONE STEP AHEAD: Food order (or the order in which to eat food). WORKOUT OF THE WEEK: Meditation. HOT PROPERTY INTERVIEW – SAM APPLETON: Sam Appleton is often referred to as the 'the new kid on the block' although he's been racing in triathlon for 12 years now. Sam moved into the sport from a swimming background and in 2008 joined the High Performance Triathlon squad racing ITU for a short time before taking a break and then making the decision to come back to triathlon and go long.  Since then his career has taken off. Coached by Tim Reed he achieved his first podium in 2013 at 70.3 Port Macquarie with a flurry of other podiums following.  His first win was also that year at the 70.3 in Canberra.  Sam is one of the athletes selected for the Bahrain Endurance 13 Team and has his sights set on the 70.3 Worlds in Austria on August 29 2015. 5 MINUTE FOCUS: This week we bring you an interview with Fares Ksebati, Co-Founder and CEO of My Swim Pro. A personal swim coach app for swimmers and triathletes which featur

ONE STEP AHEAD: Circadian rhythms and meal/nutrient timing. WORKOUT OF THE WEEK: Swimming's a drag! Improving and reducing drag in the water. HOT PROPERTY INTERVIEW - JAMES CUNNAMA: James Cunnama, South African Pro Triathlete, moved to long distance triathlon from a running background after volunteering to work at an IM race in Port Elizabeth. He got hooked and from that point on decided to move into long distance triathlon. In the last 8 or so years James has achieved multiple 1st places and podium finishes across both 70.3 and full iron distances with his biggest successes being 1st in Roth in 2012 in a spectacular time of 7.59.59 and his 4th place in Kona in 2013.  He has recently joined the ranks of the Bahrain Endurance 13 team and last month won the Ironman 70.3 in Vietnam.  James tells us about his time as a runner with 'The Pukers', his award winning single arm pull-up workouts and his time with Brett Sutton and Team TBB before moving to his current coach Australian Chris McCormack. 5 MINUTE FOCUS: R

ONE STEP AHEAD: The 7 best (and most evidence based) supplements for endurance athletes. WORKOUT OF THE WEEK: Hydration. HOT PROPERTY INTERVIEW – CAROLINE STEFFEN: This week we bring you an interview from Cairns with the inspirational Swiss pro Triathlete Caroline (Xena the Warrior Princess) Steffen. Caroline is one of the Bahrain Endurance 13 Team and her career highlights to date are impressive: 2x IRONMAN World Championship Hawaii Runner Up 2010/2012, 2x ITU Long Course World Champion 2010/2012, 2x IRONMAN European Champion 2011/2012, Challenge Roth Champion 2013, 2x IRONMAN Asia-Pacific Champion 2012/2014. She won the inaugural Ironman 70.3 Vietnam in May and then after our interview went on to win Ironman 70.3 Cairns. Bev talks to Caroline about her plans for the future and why she decided not to pursue a career in arm wrestling! ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: We bring back Kelly Sheerin to talk about some of the speakers and sponsors featuring at the upcoming Endurance Per

ONE STEP AHEAD: Mistakes people make when following a low carb diet. WORKOUT OF THE WEEK: Mental toughness. HOT PROPERTY INTERVIEW - MATT HANSON: American Matt Hanson did his first triathlon in 2011 winning his first Ironman in Chattanooga in 2014 in a time of 8:12:32. Last month he won Ironman Texas in a record time of 8:07:03 winning the North American Championships.  Relatively new to triathlon he's a force to be reckoned with and one of the fastest runners in the sport.  Definitely someone to look out for at Kona this year! 5 MINUTE FOCUS: This week we talk to Emma Bedard, Product Manager with 4iiii Innovations, about their Precision Power Meter. "Due to a cost prohibitive price point, power meters have been a performance tool that up until now was restricted to a small segment of the cycling population, 4iiii have designed a power meter that delivers uncompromised accuracy at an affordable price". http://4iiii.com/product/precision/  THE GEEK OUT: The largest survey into both cognitive and physical dopin

**FITTER RADIO EXCLUSIVE** The Triathlon Battle in the Middle East. "We have a dark shadow behind us trying to disturb and destroy..." Bevan talks to Challenge Family CEO Zibi Szlufcik about Challenge's partnerships, philosophy, and WTC's recent move into the Middle East!

ONE STEP AHEAD: Meal frequency and metabolism. WORKOUT OF THE WEEK: Using perceived effort to gauge intensity in workouts. ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: We bring back Kelly Sheerin to talk about some of the speakers featuring at the upcoming Endurance Performance Summit. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance.  Professor Grant Schofield will be talking about the science behind LCHF (Low Carb High Fat) eating for endurance performance and Mikki Williden will be giving the practical application and hot tips on fat adaptation and how athletes can adopt this into their everyday practice. http://autmillennium.org.nz/special/enduranceperformancesummit   TRAINING PEAKS ENDURANCE COACHING SUMMIT | 28-29 JULY: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks about their f

ONE STEP AHEAD/WORKOUT OF THE WEEK: We revisit sleep. ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: Over the next few weeks we will be talking to Kelly Sheerin about some of the speakers featuring at the upcoming Endurance Performance Summit in Auckland. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance. Professor Grant Schofield will be talking about the science behind LCHF (Low Carb High Fat) eating for endurance performance and Mikki Williden will be giving the practical application and hot tips on fat adaptation and how athletes can adopt this into their everyday practice. http://autmillennium.org.nz/special/enduranceperformancesummit HOT PROPERTY INTERVIEW – JODIE SWALLOW: Jodie Swallow is a champion triathlete having proven her talent at all distances over her years in the sport. She is an Olympian, an ITU Wor

ONE STEP AHEAD: Caffeine cycling. HOT PROPERTY INTERVIEW – REBEKAH KEAT: What an amazing story Rebekah had to tell us. An Australian professional triathlete & ambassador with 20 years in the sport she is an Ironman Champion, Long Course Champion, Oceania Champion and multiple World Junior Champion. Bek talks to us about her career to date in the sport, her 2 year ban for a positive drug test for which she was later vindicated, the 2008 Kona race in which she helped Chrissie Wellington beat her to the victory, her DQ in Kona the following year and her relationship and marriage to the inspirational coach and two times Triathlon World Champ Siri Lindley. WORKOUT OF THE WEEK: We bring back Kelly Sheerin to talk to us about The Endurance Performance Summit. AUT Millennium, Auckland. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performanc

ONE STEP AHEAD: The optimum time to be taking supplements. HOT PROPERTY INTERVIEW – MICHELLE BREMER: Growing up in Mount Maunganui, New Zealand, Michelle grew to love the outdoors and spent most of her days running around and swimming at the beach. In 2007 a friend inspired her to enter a local half ironman race, and after taking the rest of the year to "recover" from her half ironman effort, she took a trip to Kona to watch a friend race the Ironman World Champs. She was blown away by the sport of ironman.  In August 2011 Michelle made the move to leave her job as a Physiotherapist and start training full time.  She entered her first full Ironman race, Busselton Western Australia and won it in a time of 9:25.  Her second win came only a few weeks ago on Sunday 3 May when she ran down her rivals to win the 30th anniversary race in Port Macquarie in a time of 9:38. WORKOUT OF THE WEEK: Gross efficiency – how much chemical energy the muscles are using to produce a given power output.  Although it applies to al