Fitter Radio Triathlon Podcast

In this episode, we discuss the tragic accident that occurred at IRONMAN Hamburg where a motorcyclist lost his life after colliding with a cyclist. The dangerous conditions during the race, including too many motorcyclists on a narrow road and athletes riding side by side in large groups, contributed to the accident. The incident has raised questions about the safety measures in place during triathlon races and the need for improvements to ensure the well-being of athletes in future events. We catch up with Dr. Sam Impey from Hexis to discuss the latest updates to their app, including wearable data integration and food tracking. Plus we bring you excerpts from our podcast with India Lee, out tomorrow. (0:00:19) – We discuss the race at IRONMAN Hamburg and the circumstances surrounding the horrific accident involving an on-course moto which resulted in injury and death. (0:00:13:38) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/   (0:14:41) – Sam Impey of Hexis discusses the latest updates to their app, including wearable data integration and food tracking. (0:32:24) – An excerpt with India Lee (0:41:45) – Race reviews LINKS: Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about Hexis at https://www.hexis.live/ Follow Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Follow India Lee on Instagram at https://www.instagram.com/indielee_tri/

Dr. Richard Ferguson, an expert in Exercise Physiology, delves into blood flow restriction (BFR) training and its impact on muscle performance and recovery. He discusses its applications across populations, including elite athletes and those in rehab. The potential for BFR to maintain muscle mass in older adults and aid in cardiopulmonary rehabilitation is highlighted. Ferguson also emphasizes safety considerations, the effectiveness of different training intensities, and the role of lactate during these innovative workouts.

We chat to David Dunne, Performance Nutritionist and CEO of Hexis about the fascinating world of sports nutrition and behavioural science and how Hexis are bridging the gap between knowledge and implementation. We discuss how to motivate and enable individuals to make lasting changes to their behaviours through understanding the target behavior and identifying barriers and enablers. We delve into the COMB model and the theoretical domains framework, which can help create successful interventions on both a micro and macro level. Lastly, we discuss the role of technology in supporting 24/7 nutrition guidance and in enabling sustainable behaviour change. We examine the potential for a 'practitioner's desktop' to scale the services of nutritionists, as well as the pitfalls of extreme weight-loss strategies. emphasizing the importance of changing behaviours for long-term sustainability. LINKS:  More about Hexis at https://www.hexis.live/ Follow David Dunne on Twitter at https://twitter.com/david_m_dunne

In this episode, we take a closer look at the world of behavioural science in relation to nutrition. Together with David Dunne of Hexis we discuss the complexities of nutrition, the psychological impact of past behaviors, stigmas and body composition, and how technology-based interventions can help athletes sustain long-term nutritional behaviors. Bevan and Tim review the weekend’s racing plus we revisit the ‘Super Shoe’ debate and share Ruth Astle’s recent work on testing which carbon shoe is best for her. Lastly, don't miss our discussion on blood flow restriction training and its potential applications in improving endurance performance. Dr. Richard Ferguson shares his insights on occlusion training and the results of his sprint interval study, explaining how blood pressure cuffs can be used to partially occlude the arterial supply, creating a hypoxic response and an alteration in intramuscular metabolic status. Discover how the body responds to the stress of exercise and how blood flow restriction training can be used in combination with low-intensity or lower load exercise for optimal results. (0:05:53) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/   (0:06:11) – Behavioural Science and nutrition. (0:11:04) – An excerpt with David Dunne of Hexis (0:23:55) – Coaches Catch Up (0:39:53) – Ruth Astle and Super Shoes (0:47:42) – Blood Flow Restriction (0:50.02) – An excerpt with Dr Richard Ferguson LINKS: Ultro Earbuds at https://www.ultroaudio.com/ Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Ruth Astle Carbon Shoe Testing on YouTube at https://www.youtube.com/watch?v=WohopqGwaXI Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Hexis at https://www.hexis.live/ More about Dr Richard Ferguson BSc, MPhil, PhD, FPhysiol at https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/people/richard-ferguson/   Follow Richard Ferguson on Twitter at https://twitter.com/ferguson_ra Australian Institute of Sport Blood Flow Restriction Guidelines at https://www.ais.gov.au/position_statements/best_practice_content/blood-flow-restriction-training-guidelines

Dr. Kate Baldwin, an expert in strength training for endurance athletes from Endurance Movement, joins the conversation to unpack how strength training can enhance triathlon performance. They discuss the critical role of the stretch-shortening cycle and energy conservation in endurance events. Kate emphasizes the importance of upper body strength for swimming, highlighting the rotator cuff's role and strategies to prevent injuries. Tailoring strength training to an athlete's specific needs can lead to notable improvements across swimming, cycling, and running.

What does it take to become an ULTRAMAN triathlete and World Record holder? We chat with Kiwi Simon Cochrane about his recent incredible performance at UM Australia. We discuss the challenges he faced, the support from his family and friends and how his journey as an elite level triathlete over the past 10-15 years prepared him for this epic feat. During our conversation, we break down how he tackled each day and how his preparation in wind and rain made the hard-paced start of the race easier. We discuss the strategic decisions he made as the race unfolded and his fueling strategies in order to recover for the double marathon run. Simon's record-breaking performance has gained attention worldwide, and he hopes it will help boost the popularity of ultra-endurance events. As for his future plans, he is open to competing in other long-distance races and hopes to participate in the Ultraman World Championships in Hawaii. Listen in to hear from an inspirational triathlete who's breaking records and pushing the limits of human endurance. LINKS: Follow Simon on Instagram at https://www.instagram.com/cochranesimon/ ULTRAMAN Australia at https://ultramanoz.com.au/

Mikki and Bev discuss the importance of pre-sleep protein intake for athletes. They explain how consuming protein before bed can help athletes meet their daily protein and caloric goals, which can be challenging due to busy schedules and time-consuming training. Pre-sleep protein, particularly casein, is beneficial as it is a slow-digesting protein that releases amino acids into the bloodstream over an extended period, providing a steady supply to the muscles throughout the night. This can aid in muscle protein synthesis and recovery. A recent study also showed that pre-sleep protein consumption increases both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise. Tim joins us for our Coaches Catch Up and we review the weekend's races plus we give you a preview of our interviews out tomorrow with UltraMan World Champion Simon Cochrane and Dr Kate Baldwin of Endurance Movement. Also, we give a sneak preview of the upcoming Fitter Technique Training Camp in Noosa. Dr Kate Baldwin from Endurance Movement will be providing gait analysis and strength conditioning programs for participants, as well as the opportunities for riders to explore Noosa and the surrounding region in their own time. (0:06:47) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio   (0:14:06) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/  (0:07:38) – Pre-Sleep Protein (0:16:21) – Coaches Catch Up LINKS: Pre-Sleep Protein Study at https://link.springer.com/article/10.1007/s40279-023-01822-3 FulGaz at https://fulgaz.com/   Infinit Nutrition Nocturne at https://www.infinitnutrition.com.au/shop-infinit/nocturne-night-time-repair.html   UltraMan Australia at https://ultramanoz.com.au/ Simon Cochrane at https://www.athleticpeak.co.nz/   Dr Kate Baldwin at https://endurancemovement.com/ 

We invite Dr Sam Impey of Hexis back to the show to discuss the concept of maximal sustainable energy expenditure and its potential to unlock endurance performance. We explore the International Atomic Energies WLO Walter database, which measures energy expenditure in professional athletes, and dive into the gold standard of measuring energy expenditure: Double labeled water. We look at the limitations of these calculations and the difficulty of capturing exercise energy expenditure accurately. Plus, we explore the suggested ‘upper limit’ of two and a half times resting metabolic rate for exercise energy expenditure. We discuss fueling strategies in elite cycling and how training the gut can help athletes reach the upper limits of what they can digest, both in the particular day of racing and in the meals that follow. Plus we examine the importance of sustaining energy levels throughout the day. LINKS: Dr Sam Impey on Twitter at https://twitter.com/SamImpey_    Hexis at https://www.hexis.live/   Hexis Performance Lab at https://www.hexis.live/performance-lab

Dr Kim Hébert-Losier trained as a physiotherapist in Canada in 2006 and worked as a musculoskeletal and sports physiotherapist before undertaking research on clinical testing procedures and calf muscle function in New Zealand. Kim then undertook research in human movement science and sports performance in Sweden, USA and Malaysia before returning to New Zealand where she is now employed as a Senior Lecturer in Health, Sport and Human Performance. Kim is one of the founding members of the sport science team based at the University of Waikato Adams Centre for High Performance. With Kim's extensive background in physiotherapy, research and sports science, she offers valuable perspectives on the relationships between running technique, efficiency, and technology. We discuss the Volodalen score, a system that analyzes running technique by examining key aspects such as vertical oscillation, arm movement, pelvis position, stride length and foot strike patterns. We dive into the world of cadence and 'super shoes' as we discuss their impact on running economy and the pros and cons of using specialised footwear. Gain insight into how smartwatches can help monitor your cadence and how a properly adjusted step rate can benefit your joints without sacrificing efficiency. Lastly Kim also shared her thoughts on the potential of biomechanical analysis to predict running injuries and the crucial role of load management in injury prevention. LINKS: More about Dr Kim Hébert-Losier at https://profiles.waikato.ac.nz/kim.hebert-losier  Follow Dr Kim Hébert-Losier on Twitter at https://twitter.com/kimhebertlosier  Aerial and Terrestrial Patterns: A Novel Approach to Analyzing Human Running study at https://www.researchgate.net/publication/282219786_Aerial_and_Terrestrial_Patterns_A_Novel_Approach_to_Analyzing_Human_Running   Advancements in Running Shoe Technology and Their Effects on Running Economy and Performance - a Current Concepts Overview Study at https://pubmed.ncbi.nlm.nih.gov/35993160/

Bevan and Mikki discuss the concept of Maximal Sustained Energy Expenditure, its impact on the world of professional cycling and how an athlete's fuel intake and metabolic rate change throughout the stages of a Grand Tour. We bring you an excerpt with Dr Sam Impey ahead of tomorrow’s interview. Tim joins us for a Coaches Catch Up and we review the weekend's races and share finish line interviews with Hayden Wilde. We discuss the super shoes phenomenon and give you a preview of our interview out tomorrow with Dr. Kim Hebert-Losier, Senior Lecturer in Health, Sport and Human Performance and a leading researcher in running shoe technology. (0:03:36) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio   (0:05:50) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ (0:07:17) – One Step Ahead: Maximal Sustained Energy Expenditure with an excerpt from tomorrow’s interview with Dr Sam Impey of Hexis. (0:17:56) – Coaches Catch Up: Bevan and Tim review the weekend’s racing and we share Hayden Wilde’s interviews from the finish line in Yokohama. We also chat about cadence and super shoes with excerpts from tomorrow’s interview with Dr Kim Hebert-Losier. LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ More about Dr Kim Hebert-Losier at https://profiles.waikato.ac.nz/kim.hebert-losier Follow Dr Kim Hebert-Losier on Twitter at https://twitter.com/kimhebertlosier  Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Follow Hayden Wilde on Instagram at https://www.instagram.com/hayden_wilde/ World Triathlon at https://www.triathlon.org/