WORKOUT OF THE WEEK: Predictors or calculators that help athletes determine optimal Ironman marathon pacing for both training and racing. ONE STEP AHEAD: Maintaining weight on an LCHF diet. HOT PROPERTY INTERVIEW - RICHARD MURRAY: At the age of 25 Richard Murray has already become one of the most successful triathletes in Africa. He finished the 2014 season ranked 8th on the world rankings and with two medals - silver and bronze - from the Commonwealth Games in Scotland. His best results in the World Triathlon Series were the second place in London - when he lost out in a sprint to Mario Mola - and third in Yokohama. In both races he got the better of the Brownlee brothers Alistair and Jonathan. Bevan talks to Richard about his career to date, his most memorable races and his plans for the future.

THE GEEK OUT: The protective benefits of beer in relation to vascular function. 5 MINUTE FOCUS: We talk to Simon Wegerif of "ithlete" about their heart rate monitoring technology that tells you when to train and when to rest. GIVEAWAYS: We are delighted to be able to offer our listeners TWO amazing giveaways this week!  Win an individual entry to the Challenge Wanaka iron distance race on Sunday 22 February 2015 and win the Heart Rate Variability app PLUS the heart rate strap and ECG receiver from ithlete.

LINKS:

More about Richard Murray at http://www.trimurray.com/ and on Facebook at https://www.facebook.com/RichardTRImurray and Twitter at https://twitter.com/RD_murray Read more about ithlete products on their website here http://myithlete.com/ and on Facebook at https://www.facebook.com/ithlete More about the Challenge Wanaka race at http://www.challenge-wanaka.com/

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