In our Workout of the Week Bev talks about  pacing and how to determine pacing strategy for different length events. In One Step Ahead Mikki gives us the lowdown on the Top 10 Paleo Breakfasts. This week's Geek-Out is about swim pacing - how swim intensity affects your subsequent biking and overall triathlon performance. In our Hot Property Interview this week we are delighted to be able to bring you an interview with Kiwi Triathlete Ryan Sissons. Ryan is currently the #1 ranked Triathlete in New Zealand and has just recently been named again in our High Performance Squad. We talk to Ryan about what his plans are post the Commonwealth Games and his strategy around Rio and the Olympic Games in 2016.

In the 5 Minute Focus section Bev talks to John Paul Ashton about the 'Triathlon Box' - a great new initiative from the UK for getting your kit organised in transition and reducing the stress on race day! This week in our GIVEAWAYS we give you the chance to WIN A FREE ENTRY TO TAUPO HALF IRONMAN - SATURDAY 13 DECEMBER 2014!! To enter, name the registered nutritionist who gives advice on the Taupo Half Ironman race website page plus tell us the 2 Balance products she refers to. Like our Facebook page at http://www.facebook.com/fitter.co.nz and email us your answers to info@fitter.co.nz. Good luck!

LINKS:

VDOT Calendar http://www.runbayou.com/jackd.htm  Follow Ryan at https://twitter.com/ryansissons  More About Ryan Sissons at http://ryansissons.co.nz/  The Triathlon Box at http://www.triathlonbox.co.uk/  Balance Nutrition at http://www.balancesportsnutrition.com/  Taupo Half Ironman http://www.halfironmantaupo.co.nz/ 

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