ONE STEP AHEAD: Quick and easy lunch and smoothie ideas. WORKOUT OF THE WEEK: Tapering - what it means leading into an event and why we do it. We also bring back Terenzo Bozzone and Meredith Kessler to talk about Ironman Taupo 70.3 and what they do in their taper phase leading into an event. HOT PROPERTY INTERVIEW - MATT FITZGERALD: Matt Fitzgerald – writer/athlete/coach - is a prolific endurance author and frequent contributor to Ironman and Training Peaks. He talks to us about his most recent book 'How Bad Do You Want It - Mastering the Psychology of Mind over Muscle'. The greatest athletic performances spring from the mind, not the body. Elite athletes have known this for decades and now science is learning why it's true. In this fascinating new book Matt examines more than a dozen pivotal races to discover the surprising ways elite athletes strengthen their mental toughness. 5 MINUTE FOCUS: This week Bevan talks to Lauren Watson of SMC Events about the Mount Festival of Multisport incorporating the 2016 Port of Tauranga Half http://mountfestival.kiwi/ GIVEAWAY: WIN A FREE ENTRY to the Triathlon New Zealand Tag Team Championships held at the Mount Festival of Sport weekend, 8-10 January 2016. GEEK OUT: This week our geeky contributors 'The Prof and The Plews' talk to us about keeping your cool in extreme conditions and the strategies to help maximise your performance in triathlon.

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Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition