Fitter Radio: Triathlon, Endurance, Nutrition

LISTENER QUESTIONS: Does fat metabolism slow down when ingesting carbohydrates during exercise. ONE STEP AHEAD: Polycystic ovary syndrome in endurance athletes. 5 MINUTE FOCUS: This week we talk to Gordon Drummond in Scotland, one of the guys behind the new 'Limits' Power Meter. Limits are bringing power to the market at an incredibly competitive price. Their power meter is interchangeable between bikes and the simplest ever to install and use. It is compatible with every type of bicycle and, for the first time, is located between the pedal and crank arm. http://limits.technology/  WORKOUT OF THE WEEK: We expand more on fitness testing and look at the metrics of 'Efficiency Factor' and 'Decoupling' available in the Training Peaks software. HOT PROPERTY INTERVIEW - NICOLA SPIRIG: Nicola Spirig won Olympic Gold in London 2012 in a photo finish ahead of Lisa Norden in one of the closest and greatest triathlon races in history. After a brief break to have her baby boy Nicola has spent her time focussing on other

ONE STEP AHEAD: Carb cravings and some supplements you can take to curb the craving. 5 MINUTE FOCUS: This week we talk to Joanne 'JoJo the Stalker' Baxas (Editor in Chief for MaccaX) and Nick Cicerchi (Author) about their new book 'The Macca Model'. Both Jo and Nick are part of the MaccaX Team and worked in collaboration on this new venture looking at what makes Macca and the MaccaX family so successful. WORKOUT OF THE WEEK: Testing your fitness before race day. HOT PROPERTY INTERVIEW - CAMERON DYE: Cameron Dye is one of the most prominent non-drafting Olympic Distance athletes in the States. He turned pro in 2007 after four years as an NCAA swimmer at the University of Iowa and made a big splash in 2010 with a win at St. Anthony's, Florida beating both Greg Bennett and Craig Alexander. Since then he has steadily improved and last year won the 2014 Life Time Tri Series for the 3rd consecutive year, and more recently winning again at St Anthony's in a time of 1:47:59, almost 40 seconds ahead of second place. B

ONE STEP AHEAD: Following on from last week's fast food theme we look at the effects that fast food has in the body over a period of 5 days. WORKOUT OF THE WEEK: The 'sneaky breath' in swimming. HOT PROPERTY INTERVIEW - FREDERIK VAN LIERDE: Frederik Van Lierde, born in Belgium, is a professional triathlete in the service of the army. He graduated as a teacher of Physical Education in 2001 and with a background in swimming and triathlon decided to go long in 2007.  His debut Ironman in 2008 was in New Zealand where he came 2nd and since then he has gone from strength to strength winning the Ironman Kona World Champs in 2013.  His most recent win was the Port Elizabeth South African Ironman last month with his next race, Barcelona 70.3, coming up in May. 5 MINUTE FOCUS: Mark Stewart from 100% Events talks to us about the Fiji International Triathlon Festival.  Held on 6/7 June this is a perfectly positioned, celebratory end of season destination triathlon, offering a range of distances for both kids and adul

ONE STEP AHEAD: Is fast food a good recovery food? WORKOUT OF THE WEEK: Yasso 800's - predicting your marathon time based on how long it takes you to run 800 meters. HOT PROPERTY INTERVIEW - GWEN JORGENSEN: Gwen Jorgensen has just posted her eighth win in the ITU World Series with a comprehensive victory at the recent ITU World Triathlon Gold Coast. The victory marked the longest-running WTS streak of any elite woman since the inception of the series. Gwen, who trains with Wollongong-based New Zealand coach Jamie Turner, clocked a 1hr 56min time on the 1.5km swim, 20km bike and 10km run course.  Not even a 15 second penalty for incorrectly racking her bike could derail the 28 year old, who hasn't been beaten in a race in almost 12 months. 5 MINUTE FOCUS: This week we bring back Veronica Larisova from Agoga (a functional training facility based in Sydney) to talk about their Genetic Testing service.  In partnership with XCode they analyse your DNA for diet, nutrition profile and response to exercise. THE GE

ONE STEP AHEAD: Iron and its role in the body. WORKOUT OF THE WEEK & 5 MINUTE FOCUS - GOTZ HEINE: Gotz Heine is the 'behind the scenes' innovator of the mid sole cleat positions for cycling shoes - the shoes that Daniela Reefe was wearing when she recently won Challenge Dubai. He was also involved in the original design of SRM Power Meters, was one of the first people to look at the benefits of a High Fat (cream) diet over 15 years ago and more recently he has developed a nasal device that cuts down your oxygen supply during performance simulating the benefits of altitude training. HOT PROPERTY INTERVIEW - JOE FRIEL: Joe Friel is the author of ten books on training for endurance athletes including the popular and best-selling Training Bible book series. He holds a Master's degree in exercise science, is a USA Triathlon and USA Cycling certified Elite-level coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. Joe conducts seminars around the world on training and rac

ONE STEP AHEAD: LCHF and thyroid. WORKOUT OF THE WEEK: Your stroke rate for swimming - what you should be considering and how to determine where you sit. HOT PROPERTY INTERVIEW - MELISSA HAUSCHILDT: A former Australian steeplechase champion turned triathlete Mel is 2 x Ironman 70.3 World Champion and ITU Long Distance World Champion. She has also won 20 x Half Ironman races and, after a recent move to the full distance, won Ironman Australia and most recently the Ironman Asia Pacific Champs in Melbourne. A dramatic stop to tend to painful blisters could not prevent her from securing the overall win and with it a place in October's World Champs in Hawaii. We talk to Mel about her journey into triathlon, her races to date and those blisters (ouch!). 5 MINUTE FOCUS: Looking to do another Iron Distance event after IMNZ? Don't want to wait another year before you take the challenge on again? Jeff Gillies, Chief Marketing Officer for Ironman Asia Pacific, talks to us about the hugely popular IM Cairns Festival in

ONE STEP AHEAD: Food cravings - 21 common food cravings and what we can do about them. WORKOUT OF THE WEEK: Off season swimming - what you need to be doing to improve. HOT PROPERTY INTERVIEW - JAMIE TURNER: Jamie Turner is one of the top triathlon coaches in the world. He has spent two decades coaching Australia's best triathletes, served as the Olympic coach for Chile in 2008, and has coached a number of World Championship winners. Based primarily in Australia and Spain he is working as National High Performance Coach with Triathlon Canada and also works with a group of athletes who call themselves the 'Wollongong Wizards' and who include some of the top ITU athletes in the world including Gwen Jorgensen and Aaron Royle. 5 MINUTE FOCUS: This week we talk to Dave Schell, Manager for Training Peaks University. Dave gives us a fascinating insight into Training Peaks, the Training Peaks University initiative and their plans for the future. Book for the event: TPU Australia April 18-19 Brisbane, Queensland. Spec

ONE STEP AHEAD: Colostrum - is it useful for endurance athletes. WORKOUT OF THE WEEK: Saddle sores and how to deal with them. HOT PROPERTY INTERVIEWS - DYLAN MCNEICE & CARL READ: What does it take to complete 2 x Iron Distance races 2 weeks apart?  We are very excited to be able to bring you two interviews this week with kiwi pro athletes Dylan McNeice and Carl Read - two athletes who did just that. They recently completed New Zealand's two biggest Iron Distance races - Challenge Wanaka on 22 February and Ironman New Zealand on 7 March.  We talk to each athlete about their races, how they prioritised, what training (if any) they did in between and what they had left in them for IMNZ. 5 MINUTE FOCUS: This week we talk to Veronika Larisova from Eat like a Chief http://eatlikeachief.com/about their new Chief Bars. Made from 100% animal-based whole protein, they're a delicious, savoury snack with no chemicals, no preservatives, no gluten, no dairy and low sugar. Just natural whole food with 100% grass fed m

ONE STEP AHEAD / WORKOUT OF THE WEEK: Bevan talks us through his IMNZ race. HOT PROPERTY INTERVIEW – BOB SEEBOHAR: Bob Seebohar has a Bachelor's degree in Exercise and Sports Science, a Master's degree in Health and Exercise Science and a second Master's degree in Food Science and Human Nutrition. He is a registered dietician, exercise physiologist, Certified Strength and Conditioning Specialist, Author and a High Performance Triathlon Coach. We talk to Bob about his work in and around metabolic efficiency, nutrition periodization, high fat diets and his newest venture http://www.enrgperformance.com/ 5 MINUTE FOCUS: This week to talk to Scott Longden of DNAeX http://dnaex.net/  Genetic testing is a new and exciting area in sports performance. DNAeX offer a simple saliva test that reveals information locked in an athlete's DNA to help them, perform better, eat better and get more out of life! THE GEEK OUT: Fluid and sodium intake – the latest research. CONTACT US: Go to http://www.fitter.co.nz for show notes

ONE STEP AHEAD: Nutritional advice for over-trained athletes. HOT PROPERTY INTERVIEW - TERENZO BOZZONE: We bring back Terenzo after his stellar performance at Challenge Dubai last weekend when he took out the half distance and came one step closer to winning the Challenge Triple Crown. The Triple Crown is a series of three half-distance triathlons culminating in a Grand Final in Challenge Bahrain in December 2015 and with a Grand Final prize purse of US$1,000,000! Terenzo talks to us about the Dubai race, the 'wrong turn' that resulted in 4 minute penalties and his upcoming IMNZ race! WORKOUT OF THE WEEK: Running and power walking on a treadmill. 5 MINUTE FOCUS: This week we talk to Rees Buck of Simple Hydration http://www.simplehydration.com/ about the Simple Hydration Run Team and the Simple Hydration Water Bottle - an innovative hook-shaped bottle which allows runners or active individuals to simply hydrate on the go. THE GEEK OUT: The placebo effect. GIVEAWAYS: Thank you to the guys at Simple Hydration w

ONE STEP AHEAD: Natural foods/supplements that can act as antibiotics. HOT PROPERTY INTERVIEW - LAURENT VIDAL: Laurent Vidal (aged 31) is a French professional triathlete and one of the most consistent performers on the ITU circuit. He was three times French National Champion (2009, 2011 and 2012) and two times Olympian taking 5th place in London 2012. After heart issues as a result of an arrhythmia (heart rhythm disorder) in 2014, Laurent is currently spending more of his time coaching - one of his athletes being his fiance, New Zealand's Andrea Hewitt. We talk to Laurent about his triathlon career to date, his coaching and his plans for the future. WORKOUT OF THE WEEK: Complex Training. 5 MINUTE FOCUS: We talk to Henk Vogels, former Australian professional road cyclist, about Cranktip pedals. Most riders are unaware that some leg fatigue when riding is caused by the naturally occurring uneven resistance of a crank system. The new dual swing arm concept of the Cranktip pedals overcomes this problem whilst a

ONE STEP AHEAD: Antibiotics - the negative effects for athletes and how to minimise them. HOT PROPERTY INTERVIEW - SAM WARRINER: Samantha Warriner claimed her first ITU World Cup victory in Japan in 2005, followed by seven more big wins including the overall World Cup series in 2008, a silver medal at the Commonwealth Games in 2006, bronze medal at the 2008 world championships and selection for the 2008 Beijing Olympics. She moved to endurance distances in 2009 with IRONMAN 70.3 wins in Geelong, Steelhead and the Port of Tauranga Half, winning four more in 2010 before her debut victory at IRONMAN New Zealand in 2011.  In 2012 Sam gave birth to her daughter Lola-Rose. WORKOUT OF THE WEEK: Tapering and peaking for a race.  How to freshen up without losing too much fitness. 5 MINUTE FOCUS: We talk to Stephen Ahnert from Redshift Sports about their dual-position seatposts and quick release aero bars - products that allow cyclists to turn a road bike into a tri bike. THE GEEK OUT: 10 reasons why NOT to ice that i

ONE STEP AHEAD: Protein in sports drinks - will it affect performance. HOT PROPERTY INTERVIEW - HILLARY BISCAY: Hillary Biscay is the most prolific iron-distance competitor on the professional women's racing circuit having completed 66 Ironman triathlons and often racing Ironmans on back-to-back weekends. She is also a coach, blogger and plant based athlete. In 2010, after completing 8 Ironmans during the season, Hillary took on a new challenge at the Ultraman World Championships in Hawaii. She finished second and recorded the fastest women's Ultraman debut in history whilst also finishing over an hour under the 21-year-old course record time. The second time around Hillary won the race. She has recently joined the Women for Tri Board with a view to improving opportunities for female athletes in the sport. WORKOUT OF THE WEEK: Jet Lag. How to cope if you're flying to a race. 5 MINUTE FOCUS: Jason and Rick from Milestone Sports talk to us about the 'The MilestonePod'. Tracking the mileage on your shoes has ne

ONE STEP AHEAD: LCHF tips for athletes leading into their race. (A change from the planned protein in sports drinks). HOT PROPERTY INTERVIEW - MEREDITH KESSLER: Last year Meredith was awarded the 'Tenacity Award' in Triathlete Magazine's Best of 2014 Awards and voted one of 'The Magnificent 7' – Top 7 Performances of 2014 by the 'firstoffthebike.com' team. She has completed a breath-taking 53 Ironmans and in the last few years has become the consistent winner at IMNZ. We are delighted to be able to bring you an interview with this amazing athlete. WORKOUT OF THE WEEK: High Intensity Interval Training - achieve significant fitness gains in a short time frame without feeling physically or mentally exhausted. 5 MINUTE FOCUS: A new GPS tracking system for following professional athletes during the IM major races. THE GEEK OUT: Concurrent training. Mixing resistance training with endurance training, does it work? CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at https://ww

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