WORKOUT OF THE WEEK: Bev discusses a recently released app that helps illustrate the difference between effective open water and pool based freestyle technique.

ONE STEP AHEAD: Vitamin D and its importance both in sport and to our health in general.

Q and A: Speedwork, is it relevant in Ironman training?  The I.T. Band and a link to some great foam roller workouts. Is the Ketogenic diet necessary for an already fat adapted athlete? 

HOT PROPERTY INTERVIEW: This week we interview Victoria Murray-Orr. Vics is Race Director at Challenge Wanaka and also sits on the Executive Team for Challenge globally.

LINKS:

Swim smooth: https://itunes.apple.com/us/app/mr-smooth/id824204887  Challenge Wanaka: http://www.challenge-wanaka.com/ 

CONTACT US: Learn 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