WORKOUT OF THE WEEK: (00:10:08) MitoQ and Health 2021. FREE RACE ENTRY COMPETITION WINNER TANYA BOTTOMLEY: (00:28:53) Tanya has won the free race entry competition to the beautiful Motatapu Off-Road Marathon. We chat to Tanya about her running achievements to date and her plan to race the Motatapu Off-Road Marathon in preparation for the 200 mile event at the Great Naseby Waterrace this year. HOT PROPERTY INTERVIEW: JOSH AMBERGER (00:43:57) We bring Josh back to the show to talk about his recent move to SPECIALIZED, his last year through COVID and his build to IM703 Geelong next month to defend his title. ONE STEP AHEAD (01:20:51) Milk – the use of lactose as an ergogenic aid. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about the 200 Mile Great Naseby Waterrace at http://www.greatnasebywaterrace.co.nz/ More about the Motatapu Off-Road Marathon at https://motatapu.com/event-summary/off-road-marathon/ Mikki’s ‘Mikkipedia Podcast’ with Zach Bitter at https://podcast.mikkiwilliden.com/episodes AUT study at https://jeff-rothschild.netlify.app/project/pre-exercise-nutrition/ Milking it, can lactose be useful in sports nutrition. Blog at https://www.mysportscience.com/post/lactose_in_sports_nutrition CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

HOT PROPERTY INTERVIEW: BRADEN CURRIE (00:14:07) We bring Braden back to the show to talk about his recent sponsorship announcement, his race at the Rotorua Suffer and his build to IMNZ. WORKOUT OF THE WEEK: HEAT TRANSFER (00:45:56) We chat to Andrew Buckrell and Michael Liberzon of Endurance Innovation about their work in managing heat for athletes. ONE STEP AHEAD (01:47:27) Chocolate, altitude and recovery – 2 recent studies. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Braden on Instagram at https://www.instagram.com/bradencurrie/ Endurance Innovation podcast at https://endurance-innovation-podcast.simplecast.com/ More about Floe Bottle at https://www.floebottle.com/ Links to One Step Ahead studies at https://journals.humankinetics.com/view/journals/ijsnem/30/6/article-p420.xml and https://journals.humankinetics.com/view/journals/ijsnem/30/6/article-p396.xml CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://mikkiwilliden.com/ 

HOT PROPERTY INTERVIEW: TOM DAVIS (00:15:32) We chat to British Pro Triathlete Tom Davis about his career to date and his race at the Challenge Daytona 2020 Championships. WORKOUT OF THE WEEK: PAULA CHARLTON (01:02:00) Dr Paula Charlton is the Performance Health Manager for Triathlon Australia. We chat about training load, injury and energy availability. ONE STEP AHEAD (01:36:04) Serotonin LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Tom Davis on Instagram at https://www.instagram.com/tom_davis1995/ Follow Dr Paula Charlton on Twitter at https://twitter.com/paulac_charlton CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

RACE REVIEW: ROTORUA SUFFER: (00:17:55) Bevan reviews the race from the weekend and we bring you finish line interviews with the winners Kyle Smith and Hannah Wells. FORM SWIM INTERVIEW WITH LIONEL SANDERS: (00:48:14) We share a recent webinar from FORM Goggles where Scott Dickens, from the Sales & Marketing Team at FORM, interviews 4 x IRONMAN Champion and 27 x Half IRONMAN Champion Lionel Sanders. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio Rotorua Suffer event at http://www.half.co.nz/ Follow Kyle Smith on Instagram at https://www.instagram.com/kylesmithnzl/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ FORM Webinar with Lionel Sanders at https://www.bigmarker.com/formswim/FORM-Swim-Interview-with-Lionel-Sanders?bmid=6f554ccb6502 CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB FREE RACE ENTRY COMPETITION: THE MOTATAPU OFF-ROAD MARATHON (00:12:24) What a stunning location for an off-road marathon! The race starts at Motatapu Station near Lake Wanaka and finishes at historic Arrowtown. You will go through numerous river crossings, climb some hills, overcome your own personal challenges and no doubt be awe struck with the spectacular views of these southern high country valleys. Go to our website to find out how to join the Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us WORKOUT OF THE WEEK: (00:18:30) How to ride your bike faster. HOT PROPERTY INTERVIEW: GEORGE GOODWIN (00:35:12) We chat to British pro Triathlete George Goodwin after his recent race to a podium 3rd at the PTO 2020 Championship Challenge Daytona. ONE STEP AHEAD: CLIFF HARVEY (01:25:01) We bring Cliff back to the show to talk about his new mini-course ‘All About Fasting’. Get a 10% discount off this course with the code FITTER. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about George Goodwin at https://georgegoodwinracing.wordpress.com/ More about the PTO at https://protriathletes.org/ Cliff Harvey and Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Cliff’s mini-course on Fasting at https://www.holisticperformance.institute/courses/all-about-fasting Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about the Motatapu off-road Marathon at https://motatapu.com/event-summary/off-road-marathon/ Rotorua Suffer event at http://www.half.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB MEMBER: PHIL BILBROUGH (00:20:38) Phil won the free race entry to the Challenge Wanaka Half. We find out a bit more about him. HOT PROPERTY INTERVIEW: DYLAN MCNEICE (00:40:03) We chat to ex Pro Triathlete and now Secretary of the PTO Dylan McNeice about the recent PTO 2020 Championship at Challenge Daytona. PTO 2020 CHAMPIONSHIP (01:15:58)  We share interviews with the pros from the PTO Post Race Press Conference. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Holistic Performance Nutrition at https://www.holisticperformance.institute/ Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discounts at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ PTO 2020 Championship Post Race Press Conference at https://www.youtube.com/watch?v=xZ1QVwrp77U&feature=youtu.be More about Challenge Wanaka at https://www.challenge-wanaka.com/ Collins Cup event at https://thecollinscup.com/ Rotorua Suffer event at http://www.half.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO CHRISTMAS SUBSCRIPTION GIFT: https://www.fitter.co.nz/christmas FITTER RADIO COFFEE CLUB COMPETITION: This week for all our Coffee Club members we’re running a giveaway competition for FREE access to the Elite Mindset Institute’s online program ‘The Athletes Secret Weapon’ HOT PROPERTY INTERVIEW: MAX NEUMANN (00:18:58) We chat to Australian Pro Triathlete and IRONMAN Cairns winner Max Neumann. ONE STEP AHEAD: (00:56:00) What to eat before exercise. Our follow-up interview with Sports Scientist, Jeff Rothschild. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discounts at https://www.fitter.co.nz/about-radio Follow Max Neumann on Instagram at   https://www.instagram.com/maxxyneumann/ More about the PTO at https://protriathletes.org/ More about Challenge Wanaka at https://www.challenge-wanaka.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ Jeff Rothschild study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION WINNER: IAIN WOOD (00:14:38) Iain won the free race entry to the run event at the Mount Festival of Sport. We find out a bit more about him. FITTER RADIO COFFEE CLUB COMPETITION: This week for all our coffee club members we’re running a giveaway competition for a FREE race entry to the Integrity Homes Challenge Wanaka half. MIKE LYONS: RECOVERY SYSTEMS SPORTS (00:36:04) We catch up with Mike to talk about what’s happening in the world of Recovery Systems. HOT PROPERTY INTERVIEW: STEVE MCKENNA (01:00:34) We chat to Australian Pro Triathlete and recent Hervey Bay 100 winner Steve McKenna. ONE STEP AHEAD: (01:43:00) Pre-exercise nutrition habits of endurance athletes with Jeff Rothschild LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio More about Recovery Systems at https://recoverysystems.co.nz/ More about Steve McKenna at https://www.stevemckenna.net/ More about the Mount Festival of Sport at https://mountfestival.kiwi/ More about Challenge Wanaka at https://www.challenge-wanaka.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ HPN presentation at https://www.recoverysystemssport.com/recovery-tips-endurance-athletes/ Grant Wengler of Recovery Systems NZ at https://recoverysystems.co.nz/ More about Epic Camp at https://www.epiccamp.com/ Hervey Bay 100 at https://hb100.com.au/ AI at https://wild.ai/ Jeff Rothschild study and video at https://www.eatsleep.fit/endurance-sports/pre-exercise-nutrition-habits-of-endurance-athletes/ CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION WINNER: SHANE DORMAN (00:09:49) Shane won the free race entry to the Aquabike at the Mount Festival of Sport. We find out a bit more about him. FITTER RADIO COFFEE CLUB COMPETITION: (00:18:05) This week for all our coffee club members we’re running a giveaway competition for a FREE pair of the awesome Recovery Systems Mini Max Boots! WORKOUT OF THE WEEK: (00:23:22) We chat to Dr Stacy Sims about her new online course “Menopause for Athletes” HOT PROPERTY INTERVIEW: SAM WARD (00:58:13) Coach Tim Brazier talks to NZ pro triathlete Sam Ward about how he prepares for and recovers from races. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio More about Recovery Systems at https://recoverysystems.co.nz/ Follow Sam Ward on Instagram at https://www.instagram.com/samwardtri Mount Festival of Sport at https://mountfestival.kiwi/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ Stacy Sims Menopause for Athletes course at https://www.drstacysims.com/menopause CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

FITTER RADIO COFFEE CLUB COMPETITION WINNER: ZARNIA MORRISON (00:10:26) Zarnia won the free race entry to the half distance at the Mount Festival of Sport. We find out a bit more about her. WORKOUT OF THE WEEK: (00:28:04) We chat to Ed Maunder and Jeff Rothschild, Sports Scientists with AUT Sports Performance Institute NZ, about critical power and a new way of testing. HOT PROPERTY INTERVIEW: HAYDEN WILDE (00:56:06) Coach Tim Brazier talks to Hayden post his attempt to break the NZ 1hr running record plus we find out more about how he prepares for a race. ONE STEP AHEAD: (01:38:17) Mikki tells us how to heal with nutrition. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio Follow Hayden Wilde on Instagram at https://www.instagram.com/hayden_wilde Mount Festival of Sport at https://mountfestival.kiwi/ Cliff Harvey at https://www.holisticperformance.institute/ Link to Ed Maunders and Jeff Rothschild Critical Power study at https://aut.au1.qualtrics.com/jfe/form/SV_cUdq1CYi5FI0Zxj CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition