ONE STEP AHEAD: Protecting your immune system going into the winter months. WORKOUT OF THE WEEK: How to recover from an Ironman - the taper out and when to start getting back into it again. HOT PROPERTY INTERVIEW - PAUL AMBROSE: Australian born Ambrose has been in the sport 16 years and trained with the best. Previous 2 times winner of Ironman Australia Port Macquarie his sights are now set on another win at Port Mac, Kona and the Ironman 70.3 World Champs/ITU long Course World Champs. Paul talks to us about his time in the sport, the Bahrain team and triathlon as a sport in Australia.

5 MINUTE FOCUS: BikeAid - an app to help you find the closest bike store to you right now, or search other suburbs, cities and the rest of the world. Also find over 1,100 public bike tool locations to make basic repairs yourself 24/7. GEEK OUT: This week our geeky contributors 'The Plews and Prof' discuss the impact of scientific knowledge on coaching. Is sports science of any use to coaching at the coal face. CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition