FITTER RADIO COFFEE CLUB COMPETITION: A free race entry to the Cairns Airport IRONMAN Asia-Pacific Champs 👊 Go to our website at https://www.fitter.co.nz/join-us for details on how to join. WORKOUT OF THE WEEK: (00:16:02) Chest versus wrist-based heart rate technology – which is better? HOT PROPERTY INTERVIEW: ASHLEIGH GENTLE (00:30:27) We bring Ashleigh Gentle back to the show to talk about her plans for 2022 and beyond. ONE STEP AHEAD: (01:14:08) Citrulline and beetroot – are they the magic nitric oxide elixir. COACHES CATCH-UP: (01:26:24) We catch up with Tim to talk racing and GODZone. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about the Barkley’s Marathon at https://barkleymovie.com/ Follow Ash on Instagram at https://www.instagram.com/gentle_ash/ More about GODZone at https://godzoneadventure.com/ One Step Ahead study: The Combined Effects of Citrulline Plus Nitrate-Rich Beetroot Extract Co-Supplementation on Maximal and Endurance-Strength and Aerobic Power in Trained Male Triathletes at https://www.mdpi.com/2072-6643/14/1/40 Workout of the Week study: The accuracy of commercially available heart rate monitors in athletes at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732081/ and Variable Accuracy of Wearable Heart Rate Monitors during Aerobic Exercise at https://pubmed.ncbi.nlm.nih.gov/28709155/ CONTACT US: Learn more about us at https://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

HOT PROPERTY INTERVIEW: HANNAH WELLS (00:11:34) We bring Hannah back to the show to talk about her racing last year and her plans for 2022. COACHES CATCH-UP: (00:45:22) We catch up with Tim on the eve of GODZone. ONE STEP AHEAD (01:07:54) Artificial light and metabolic flexibility – a study. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong More about GODZone at https://godzoneadventure.com/ More about FORM Goggles at https://www.formswim.com/ More about Profile Design at https://profile-design.com/ More about Dave Bowden and Speed Theory at https://www.speedtheory.co.nz/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Link to One Step Ahead study at https://pubmed.ncbi.nlm.nih.gov/34903129/  CONTACT US: Learn more about us at https://www.fitter.co.nz Mikki Williden can be found at https://mikkiwilliden.com/

ANNABELLE HARTIGAN: (00:13:06) Coffee Club member Annabelle Hartigan won the free race entry to IM703 Geelong. We hear how it all went. FORM GOGGLES: LIONEL SANDERS (00:27:14) We capture footage from Lionel Sanders about his thoughts on FORM Goggles. COACHES CATCH-UP: (00:34:03) Bevan and Tim catch up on the latest news. HOT PROPERTY INTERVIEW: TRENT STELLINGWERFF PhD (01:20:26) Trent Stellingwerff is the Director of Performance Solutions at the Canadian Sport Institute Pacific in Victoria, Canada. We chat to him about fuelling for endurance sports & Energy Availability LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong More about GODZone at https://godzoneadventure.com/ The Lamberts and Lambert Sub-maximal Cycling Test (LSCT) at https://www.highnorth.co.uk/articles/lsct-submaximal-cycling-test UAE Team Emirates 3 min Test at https://www.rouleur.cc/blogs/rouleur-performance/test-your-fitness-with-uae-team-emirates-three-minute-test More about FORM Goggles at https://www.formswim.com/ Follow Lionel Sanders on YouTube at https://www.youtube.com/channel/UC-gct8TB_8l5HsQHBBr8hyQ Follow Trent Stellingwerff on Twitter at https://mobile.twitter.com/tstellingwerff More about Profile Design at https://profile-design.com/ More about Dave Bowden and Speed Theory at https://www.speedtheory.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

SIMON COCHRANE: (00:08:53) We chat to Simon, NZ pro triathlete and ultra-runner, about his recent injury and his role as Ambassador for Recovery Systems Boots. Plus we have a pair of Recovery Systems Mini Max Boots to giveaway for our Coffee Club members. COACHES CATCH-UP (00:24:33) Bev and Tim review the racing at IM703 Geelong plus we talk to gait retraining expert Dr Izzy Moore. HOT PROPERTY INTERVIEW: DR IZZY MOORE (00:42:24) Dr Izzy Moore is a Lecturer in Sport and Exercise Medicine, specialising in lower limb biomechanics at Cardiff Metropolitan University. Dr Moore is interested in how and why we move the way we do. This means understanding how movement relates to injury risk and performance, the two main drivers behind movement patterns. Her research currently focuses on running gait retraining and she also works on several injury epidemiology projects, advising National Governing Bodies on injury prevention and management strategies.  LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ Follow Simon Cochrane on Instagram at https://www.instagram.com/cochranesimon/ More about Recovery Systems Boots at https://recoverysystems.co.nz/ Follow Dr Izzy Moore on Twitter at https://twitter.com/IzzyMoorePhD Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4887549/ More about the Rewire App at https://rewirefitness.app/app/ Self-control exertion and caffeine mouth rinsing: Effects on cycling time-trial performance study at https://www.sciencedirect.com/science/article/abs/pii/S1469029220308621 More about Profile Design at https://profile-design.com/ More about Dave Bowden and Speed Theory at https://www.speedtheory.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

COACHES CATCH-UP: (00:09:52) Bevan and Tim catch up on the tri chat plus we hear from Jeff Rothschild about his most recent study “An investigation into self-selected nutritional intake and day-to-day recovery during long term endurance training using machine learning analysis”. HOT PROPERTY INTERVIEW: SARA SVENSK (00:58:30) Sara Svensk is a pro triathlete AND medical doctor. She is also now, as a result of her 8:22 win at IRONMAN Cozumel last year, one of the fastest females in triathlon.  We find out more about her. Sara Svensk          📷 @josuefphoto ONE STEP AHEAD: (01:37:58) Gut Biome. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about Sara Svensk at https://sarasvensk.com/ Link to WILD.AI Questionnaire at https://wildai.typeform.com/to/qTgcw3I4?mc_cid=1356464263&mc_eid=e771771cea#username=xxxxx&email=xxxxx&first_name=xxxxx&last_name=xxxxx&app_version=xxxxx&mobile_type=xxxxx More about the Rewire App at https://rewirefitness.app/app/ More about the GODZone Adventure race at https://www.godzoneadventure.com/ Link to Mikki’s interview with Grant Schofield at https://mikkiwilliden.com/podcast Monash University FODMAP Diet app at https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ Jeff Rothschild study at https://aut.au1.qualtrics.com/jfe/form/SV_e3RtvAA6DT9xwxM CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:18:53) The effects of bilateral and unilateral resistance training on endurance athletes. HOT PROPERTY INTERVIEW: LEON CHEVALIER (00:33:33) We chat to IRONMAN Mallorca and Embrunman winner, French Pro Triathlete, Leon Chevalier. 📷 @ingo_kutsche_photo ONE STEP AHEAD: (01:33:19) Long COVID and endurance athletes. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about Embrunman at https://www.embrunman.com/en/ Follow Leon Chevalier on Instagram at https://www.instagram.com/l.chevalier/ Follow Dr Tamsin Lewis ‘sportiedoc’ on Instagram at https://www.instagram.com/sportiedoc/ More about The Flourish Breathwork app at https://www.thebreathguy.com/app.html Matt Fitzgerald article on long COVID at https://www.outsideonline.com/health/running/culture-running/essays-culture-running/no-regrets/?itm_source=parsely-api Effects of Bilateral and Unilateral Resistance Training on Horizontally Orientated Movement Performance: A Systematic Review and Meta-analysis https://link.springer.com/article/10.1007/s40279-020-01367-9 Effects of Alternating Unilateral vs. Bilateral Resistance Training on Sprint and Endurance Cycling Performance in Trained Endurance Athletes https://journals.lww.com/nsca-jscr/Abstract/9000/Effects_of_Alternating_Unilateral_vs__Bilateral.93933.aspx CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

JASON CHESHIRE: INFINIT NUTRITION (00:18:04) We bring Jase back to the show to talk about what’s happening in the world of Infinit plus we have a competition for our coffee club for a Floe Bottle Infinit Hydration Pack. WORKOUT OF THE WEEK: (00:27:53) A new twist on VO2 intervals. HOT PROPERTY INTERVIEW: SAM RENOUF (00:42:27) We bring Sam Renouf, CEO of the PTO, back to the show to talk about 2021 and their plans for 2022. ONE STEP AHEAD: (01:23:41) Weight training and losing weight. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about the PTO events at https://events.protriathletes.org/ Link to Workout of the Week study at https://pubmed.ncbi.nlm.nih.gov/34814113/ Link to One Step Ahead study at https://pubmed.ncbi.nlm.nih.gov/34623696/ CONTACT US:  Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

72,000 STEPS AHEAD: (00:08:20) Mikki talks to us about her Kepler Challenge race. HOT PROPERTY INTERVIEW: JEFF ROTHSCHILD (00:32:15) We bring Jeff Rothschild of the Sports Performance Research Institute New Zealand (SPRINZ) back to the show to talk about his recent work into AMPK Activation. COACHES CATCH UP: (01:02:45) Bevan and Tim review the racing at the Mount Festival of Sport plus we hear from free race entry winner and coffee club member Ross Lockey about how his race went. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about the Kepler Challenge at https://keplerchallenge.co.nz/ Link to Jeff Rothschild study at https://pubmed.ncbi.nlm.nih.gov/34878641/ Jeff’s AMPK predictor app at https://rothschild.shinyapps.io/AMPK_dashboard/ Mount Festival of Sport at https://mountfestival.kiwi/ Speed Theory and Dave Bowden at https://www.speedtheory.co.nz/ More about Ucan Gels at https://ucan.co/ More about the Tarawera Ultra at https://www.taraweraultra.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

COACHES CHAT: (00:09:45) Bevan and Tim talk though their highlights of 2021 plus we catch up on news from the tri world. HOT PROPERTY INTERVIEW: FLORIAN ANGERT (00:50:00) We chat to German pro triathlete Florian Angert about his 2021 season and his plans for 2022. 📷 James Mitchell ONE STEP AHEAD: (01:45:04) New Predictive Resting Metabolic Rate Equations for High-Level Athletes: A Cross-validation Study LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about Florian Angert at https://florian-angert.de/en/home_en/ Links to One Step Ahead study at https://pubmed.ncbi.nlm.nih.gov/34974500/ Cunningham Equation – peterbond.org at https://peterbond.org/calculate-rmr-cunningham-equation Harris-Benedict Calculator at https://www.omnicalculator.com/health/bmr-harris-benedict-equation Health Calc Energy Expenditure at https://www.health-calc.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

HOT PROPERTY INTERVIEW: RUTH ASTLE (00:23:50) We bring British Pro Triathlete Ruth Astle back to the show to talk about her wins at IM Mallorca and IM South Africa. 📷 Dustin Shepard ONE STEP AHEAD: (01:06:17) Myocarditis. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ More about Floe Bottle at https://www.floebottle.com/ More about Ruth at https://www.ruthastle.com/ Ruth’s YouTube channel at https://www.youtube.com/channel/UChO6Ok-eHqI0p4Re9b2QXwA Peter Attia Podcast on COVID-19 at https://peterattiamd.com/covid-19-current-state-omicron/ Links to One Step Ahead studies at: https://pubmed.ncbi.nlm.nih.gov/27184135/ https://pubmed.ncbi.nlm.nih.gov/33835398/ https://pubmed.ncbi.nlm.nih.gov/33920725/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/