Fitter Radio Triathlon Podcast

In this episode I had the pleasure of speaking with Dr. Kate Baldwin from Endurance Movement about the evolution of strength and conditioning in endurance sports. We delved into the benefits of strength training and how to effectively incorporate it into a training programme. Focusing on exercises like back squats and hamstring-centric movements, we discussed how these targeted exercises can improve running performance and overall strength. The importance of core activation is also highlighted, but not through isolated exercises. Instead, we emphasize incorporating core work into compound exercises to save time and increase efficiency. We also explored the concept of 'reps in reserve' as a way to adjust for fatigue and ensure optimal results from strength training sessions. Additionally, we discussed common barriers to strength training, such as uncertainty regarding technique and load progression and the importance of prioritizing strength training for injury prevention, performance improvement and increased robustness. LINKS: Dr Kate Baldwin of Endurance Movement at https://endurancemovement.com/

In this episode, we delve into periodized nutrition and the pros and cons of low carb, high fat (LCHF) diets for endurance athletes. We also hear from Dr. Sam Impey who published formative work on periodized nutrition, and discuss the Hexis Nutrition app which helps athletes plan their carbohydrate intake based on their training schedule. We explore the concept of a 3-500 calorie deficit per day for endurance athletes looking to improve their body composition without compromising their performance. Additionally, we discuss running technique changes, the importance of individual assessment and the potential pitfalls of trying to adopt a "template" running technique with Dr Kelly Sheerin of the AUT Running Mechanics clinic in Auckland. Lastly, we chat to Dr Kate Baldwin of Endurance Movement. We examine the challenges of incorporating strength training into endurance routines and the importance of keeping exercises simple and focusing on proper execution. We also touch on incorporating plyometrics and strength and conditioning training into endurance programs, highlighting the value of S and C in improving performance and injury prevention. (0:07:31) - “One Step Ahead” Periodized nutrition and fuelling for the work required with Dr Sam Impey of Hexis (0:19:48) - Calorie deficit for body composition changes (0:24:06) - “Coaches Catch-Up” Triathlon catch-up with Fitter Coach Tim Brazier (0:32:00) - Running Technique with Dr Kelly Sheerin from the AUT Running Mechanics Clinic (0:47:15) - Navigating Strength Training for Endurance Athletes with Dr Kate Baldwin of Endurance Movement 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/ ULTRO Audio Earbuds at https://www.ultroaudio.com/ Dr Kelly Sheerin at https://www.autmillennium.org.nz/clinics/team/ Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Dr Kate Baldwin at https://endurancemovement.com/

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:09:50) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 ONE STEP AHEAD: (00:11:59) Antioxidants. HOT PROPERTY INTERVIEW: LUCY BYRAM (00:24:32) We chat to British pro triathlete Lucy Byram after her recent back to back wins in Chile and Florida. COACHES CATCH-UP: (01:05:00) Bevan and Tim review the tri news and the weekend’s racing plus we hear from Coffee Club member Joe Sutheran about the Lupa Cycling intiative. LINKS: ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Lucy Byram on Instagram at https://www.instagram.com/lucymaybyram/ ·       More about Curranz at https://curranz.co.nz/ ·       Lupa Cycling at https://www.lupacycling.com/shop/ ·       Applications to join the Crew at https://www.lupacycling.com/lupa-race-crew/ ·       Lupa Cycling Aloha Initiative at https://www.lupacycling.com/press-releases/press-releases-aloha-initiative/ ·       Buy your Aloha Cycling Jersey (or donate to the initiative) at https://www.lupacycling.com/product/aloha-cycling-jersey/ Orders close this Wednesday 12 April! CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:10:11) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 ONE STEP AHEAD: DR ANDREW BEST (00:11:53) The limit of human energy expenditure. HOT PROPERTY INTERVIEW: MIKE PHILLIPS (00:30:28) We bring Kiwi Pro Triathlete Mike Phillips back to the show to talk about his recent wins at IMNZ and IM703 Geelong. COACHES CATCH-UP: (01:09:29) Bevan and Tim review the weekend’s racing. LINKS: ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Mike Phillips on Instagram at https://www.instagram.com/mikephillipsnz/ ·       More about the Volcanic Epic at https://www.volcanicepic.co.nz/ ·       More about Profile Design at https://profile-design.com/ ·       Mikki’s full episode with Dr Andrew Best at https://podcast.mikkiwilliden.com/138 ·       Herman Pontzer’s book ‘Burn’ at https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/0525541527  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/ 

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:11:10) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 HOT PROPERTY INTERVIEW: LEON CHEVALIER (00:12:14) Leon Chevalier, born in France and living in the UK, is the recent winner of IRONMAN South Africa. We bring Leon back to the show to chat about his win. MARGINAL GAINS MONDAY: (01:01:46) Brought to you by Profile Design. This week Dave Bowden talks to us about the new PTO Ranking System. LINKS: ·       More about MitoQ at https://www.mitoq.com/ ·       More about ULTRO earbuds at https://www.ultroaudio.com/ ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Leon Chevalier on Instagram at https://www.instagram.com/l.chevalier/ ·       More about Dave Bowden at https://www.speedtheory.co.nz/about/ ·       More about Profile Design at https://profile-design.com/  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:10:49) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 HOT PROPERTY INTERVIEW: DYLAN MCNEICE (00:11:20) Dylan McNeice is co-Founder of the drafting technology system Race Ranger and Secretary on the Board of the PTO. We bring Dylan back to the show to talk about where Race Ranger is at plus he gives us more insight into the recent changes to the PTO system and rankings. COACHES CATCH-UP: (00:57:57) Bev and Tim catch up on the triathlon news and the weekend’s racing LINKS: ·       More about MitoQ at https://www.mitoq.com/ ·       More about ULTRO earbuds at https://www.ultroaudio.com/ ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       More about Race Ranger at https://www.raceranger.com/ ·       More about the PTO at https://protriathletes.org/ ·       More about Dylan McNeice at https://www.raceranger.com/team  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:03:39) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 ONE STEP AHEAD (00:06:56) Do Ketone Esters increase EPO? FITTER RADIO COFFEE CLUB MEMBER: HAMISH HARGEST (00:26:27) Hamish won the free race entry to IMNZ. We find out how it all went. HOT PROPERTY INTERVIEW: JOHN KIELY (00:39:43) John Kiely is a Senior Lecturer in Performance & Innovation in the Sports Science Department at the University of Limerick in Ireland. We chat to John about his work in stress and athletic performance. LINKS: ·       More about MitoQ at https://www.mitoq.com/ ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow John Kiely on Twitter at https://twitter.com/simplysportssci ·       John Kiely paper at https://www.researchgate.net/profile/John-Kiely/publication/296060661_Essay_A_New_Understanding_of_Stress_and_the_Implications_for_Our_Cultural_Training_Paradigm/links/56d2067708ae059e375f9d8d/Essay-A-New-Understanding-of-Stress-and-the-Implications-for-Our-Cultural-Training-Paradigm.pdf ·       Do Ketone Esters increase EPO at https://www.mysportscience.com/post/do-ketone-esters-increase-epo ·       Dr Brendan Egan and ketones at Mikkipedia Podcast https://podcast.mikkiwilliden.com/130  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:09:24) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 WORKOUT OF THE WEEK (00:09:48) Stroke rate and the ramp test. JASON CHESHIRE: INFINIT NUTRITION (00:44:51) We catch up with Jase to find out what’s happening in the world of Infinit Nutrition. COACHES CATCH-UP (00:54:31) Bev and Tim catch up on the weekend’s racing at IMNZ and around the world. LINKS: ·       More about MitoQ at https://www.mitoq.com/ ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Infinit Nutrition offer on Instagram at https://www.instagram.com/p/CpBSAIEyU3B/?igshid=OTA3YzJiYTA=  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/

IRONMAN New Zealand will be Cam Brown's last race as a Pro. Cam tells us how he feels about doing this race for the last time, what he'll be doing next and his thoughts on the IRONMAN World Champs split male/female racing. Bevan and Tim catch up on the weekend’s racing and we chat to Luke Williams after his race at Challenge Wanaka. LINKS: ·       More about MitoQ at https://www.mitoq.com/ ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Cam Brown on Instagram at https://www.instagram.com/cambrown72/ CONTACT US: ·       Learn more about us at https://www.fitter.co.nz ·       Mikki Williden can be found at https://mikkiwilliden.com/  

COACHES CATCH-UP: Bev and Tim are hosting this week and they catch up on the weekend’s racing in Wanaka. WORKOUT OF THE WEEK: THE LONG RUN (00:26:31) Bev chats to Camille Herron and Trent Stellingwerff about the duration, speed, strength and nutrition elements of the long run. HOT PROPERTY INTERVIEW: EMMA PALLANT-BROWNE (00:55:09) We chat to multiple IRONMAN 70.3 champion Emma Pallant-Browne. FORM GOGGLES DISCOUNT FOR OUR LISTENERS: Follow link to https://www.formswim.com/pages/fitter-radio  for 15% off FORM Goggles using the code Fitter15 LINKS: ·       More about MitoQ at https://www.mitoq.com/ ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       More about Recovery Systems at https://recoverysystems.co.nz/ ·       Follow Camille Herron at https://www.instagram.com/runcamille/ ·       Follow Trent Stellingwerff on Twitter at https://twitter.com/TStellingwerff   ·       Follow Emma Pallant-Browne on Instagram at https://www.instagram.com/em_pallant/  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/