WORKOUT OF THE WEEK: Swimming toys: The use of pull buoys - how much should we be using them and should we kick. The advantages of swim training in a pool wearing your wet suit and what we should be looking for in a wet suit. Paddles and what to be aware of. ONE STEP AHEAD: - Mikki describes some LCHF starter kit ideas for Christmas presents. HOT PROPERTY INTERVIEW - BRITTA MARTIN: Britta is a German born triathlete who now lives in Nelson, NZ.  She has had a fantastic 2014 winning 3 iron distance races in Wisconsin, Taiwan and Busselton, WA where she broke the course record with an amazing 8:56:03 - the second time that Britta has won this race. Bevan talks to Britta about her career to date and her plans for the future.

THE GEEK OUT: A new study investigating the effects of sodium bicarbonate supplementation on performance during a prolonged 'high intensity cycling to exhaustion effort' in well trained athletes. 5 MINUTE FOCUS: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks. Bevan chats to AJ about their recent acquisition of another power training website called  'Best Bike Split'. QUESTIONS & ANSWERS: Our question this week is around LCHF - training low, racing high and dealing with GI problems.

LINKS:

More about Britta Martin at http://brittamartin.com/ and on Facebook at https://www.facebook.com/BrittaTriathlon Read more about Training Peak’s acquisition of Best Bike Split here http://home.trainingpeaks.com/blog/article/trainingpeaks-acquires-best-bike-split Best Bike Split at https://www.bestbikesplit.com/ Metabolic Efficiency Training by Bob Seebahor: http://www.amazon.com/Metabolic-Efficiency-Training-Teaching-Body/dp/0984275908/ref=asap_B00287PB6Q?ie=UTF8 Beyond Training: Ben Greenfield: http://www.amazon.com/Beyond-Training-Mastering-Endurance-Health/dp/1628600128 The Art and Science of Low Carbohydrate Performance by Stephen Phinney and Jeff Volek at http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 Why We Get Fat by Gary Taubes: http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=books&ie=UTF8&qid=1418801414&sr=1-1&keywords=why+we+get+fat Real Meal Revolution: Tim Noakes: http://www.kalahari.com/Books/The-Real-Meal- Revolution-Tim-Noakes_p_47824635 Family Food by Pete Evans: https://www.mightyape.co.nz/product/Family-Food-Delicious- Paleo-Recipes-for-Every-Day/22646268 Well Fed by Melissa Jouwellen http://theclothesmakethegirl.com/cookbooks/ Refillable pouches for homemade gels: http://www.amazon.com/humangear-GoToob- Ounce-Travel-Bottle/dp/B001WWWAA8/ref=sr_1_5?s=sporting- goods&ie=UTF8&qid=1418801108&sr=1-5&keywords=gel+flask Make bliss balls without a lot of dried fruit: http://lchfinaustralia.blogspot.co.nz/2013/07/date-free-bliss-balls.html

CONTACT US:

Go to http://www.fitter.co.nz for show notes and links.

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