DR CLAIRE BADENHORST: (00:21:33) Bevan talks to Claire about her experiences with the FORM goggles. HOT PROPERTY INTERVIEW: KAYTEE BOYD (00:40:50) Kaytee is an ex-NZ elite cyclist and after graduating from Otago University with a double degree in Human Nutrition and Sports Science, went on to become a member of the Nutrition Society of NZ. Along with her numerous other roles within the health field Kaytee is an Ambassador for MitoQ. CLIFF HARVEY: (01:17:00) We bring back Cliff Harvey of the Holistic Performance Institute to talk to us about the ‘Low Carb / High Carb’ debate and his new mini course “Low-Carb vs High-Carb. Which Should You Choose?” 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 Mount Festival of Sport at https://mountfestival.kiwi/ Kaytee Boyd at https://www.theboydclinic.co.nz/ Cliff Harvey at https://www.holisticperformance.institute/ Holistic Performance Nutirition Mini-Course: Low-Carb vs High-Carb. Which Should You Choose? Go to https://www.holisticperformance.institute/courses/high-or-low-carb 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

WORKOUT OF THE WEEK: (00:15:10) Running Technique… what do coaches really know. HOT PROPERTY INTERVIEW: DR GEORGE DALLAM (00:28:07) George Dallam is a professor in the Department of Exercise Science, Health Promotion and Recreation at Colorado State University. He is also the former National Teams Coach for USA Triathlon and has worked for many years with elite U.S. triathletes as a coach, advisor and consultant. We talk to Dr Dallam about his work around Nasal Breathing and the ‘Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy’. ONE STEP AHEAD: (01:19:22) Blackcurrants and fat oxidization rates. LINKS: More about MiTouch and Nurokor at https://www.nutritionstore.online/collections/nurokor 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 Link to George Dallam article at http://journals.aiac.org.au/index.php/IJKSS/article/view/4400 Mount Festival of Sport at https://mountfestival.kiwi/ Blackcurrant capsules at https://curranz.co.nz/ New Zealand blackcurrant extract enhances fat oxidation during prolonged cycling in endurance-trained females https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5966492/#:~:text=This%20dose%20has%20previously%20been,2017). 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: (00:10:56) This week for all our coffee club members we’re running a giveaway competition for a free pair of the AWESOME FORM swim googles HOT PROPERTY INTERVIEW: KATRINA MATTHEWS (00:22:25) Kat Matthews is a British Pro Triathlete who, with only a few years in the sport, is already achieving impressive results. We find out more about Kat, where she’s come from and her plans for the future. WORKOUT OF THE WEEK: (00:58:38) FTP and its relationship to VO2. ONE STEP AHEAD: (01:17:19) Protein powders, what should we be looking for. LINKS: FORM Goggles at https://www.formswim.com/products/form-swim-goggles 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 Mount Festival of Sport at https://mountfestival.kiwi/ Axis Sports Medicine at https://www.axissportsmedicine.co.nz/ Katrina Matthews at https://www.katrinamatthewstri.com/ 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: (00:16:01) This week for all our coffee club members we’re running a giveaway competition for free access to the Elite Mindset Institute’s “Athlete’s Secret Weapon” Programme. WORKOUT OF THE WEEK: MENACHEM BRODIE (00:19:36) Coach Brodie of Human Vortex Training is a leading coach on strength training for triathletes and cyclists, working for over 15 years with athletes from around the world. HOT PROPERTY SEGMENT: (01:02:56) We share an interview from the PTO Hub featuring 2 x IRONMAN World Champion and Team Europe Captain for the Collins Cup Normann Stadler speaking with “Babbittville’s” Bob Babbitt. ONE STEP AHEAD: (01:30:10) Nutrition for tendon health. LINKS: Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ Balance Sports Nutrition Creatine at https://www.balancesportsnutrition.com/products/balance-100-micronised-creatine 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 Challenge Daytona at https://challenge-daytona.com/ Link to the PTO Hub YouTube Channel at https://www.youtube.com/channel/UCITB6kXrkXZBD9e_sHCVE1Q More about Bob Babbit at https://babbittville.com/about/ More about Normann Stadler at https://www.normann-stadler.com/ More about Menachem Brodie at https://www.humanvortextraining.com/ Menachem Brodie and Train Heroic at https://marketplace.trainheroic.com/workout-plan/team/coach-brodies-team More about Leomo at https://www.leomo.io/ 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: (00:10:21) This week for all our coffee club members we’re running a giveaway competition for a triple pack of MitoQ! SUSAN ANDROVICH: (00:13:10) We chat to Suze Androvich, Fitter Radio Coffee Club member and winner of the 8-week online program ‘The Athlete’s Secret Weapon’ with the Elite Mindset Institute. HOT PROPERTY SEGMENT: (00:34:46) We feature Laura Siddall and Andrew Starykowicz after their recent video chat on the PTO Hub and review their discussion on the PTO, women in the sport and where professional triathlon is heading. WORKOUT OF THE WEEK: (00:58:44) We talk to Joe Dolcetti, CEO and Founder of LILA, and Dr John Cronin Sports Scientist, about EXOGEN® Wearable Resistance. ONE STEP AHEAD: (01:37:51) Nutrition and fuelling when injured. 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 EXOGEN Wearable Resistance at https://movementrevolution.com/ More about the PTO Hub at https://www.youtube.com/channel/UCITB6kXrkXZBD9e_sHCVE1Q Links to full PTO Hub interviews at: https://www.youtube.com/watch?v=99RLIYf-iOI&t=41s https://www.youtube.com/watch?v=WIwkKoOkKR0&t=97s and https://www.youtube.com/watch?v=BkrCWmty0JM 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

WORKOUT OF THE WEEK: (00:26:54) Recovering from an HIIT workout. HOT PROPERTY INTERVIEW – CALLUM MILLWARD (00:44:19) We bring back Callum to the show to give us a race recap on Cairns plus he talks Cupcake Cartel and his recently announced retirement as a pro. ONE STEP AHEAD: (01:36:00) Adaptive immunity to a ketogenic diet. 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 David Goggins book at https://www.amazon.com/Cant-Hurt-Me-Master-Your/dp/1544512287 More about Lila wearable resistance at https://movementrevolution.com/ Tim Noakes and his Central Governor model at https://pubmed.ncbi.nlm.nih.gov/17465612/ The Cupcake Cartel at https://www.cupcakecartel.org/ Callum Millward at https://www.callummillward.com/ Dr Phil Maffetone at https://philmaffetone.com/ Link to One Step Ahead segment at https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13833?af=R 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

WORKOUT OF THE WEEK: (00:17:04) Polarised Training – a review. HOT PROPERTY INTERVIEW – GREG WELCH (00:46:10) We chat to IRONMAN commentator and previous Kona World Champion Greg Welch. ONE STEP AHEAD: (01:37:49) Sleep and the “Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity” 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 Matt Fitzgerald 80/20 running at https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY Matthew Walker Why We Sleep at https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Greg Welch at https://www.facebook.com/GregWelchTri/ Link to One Step Ahead segment athttps://www.mdpi.com/2072-6643/12/9/2579/htm?fbclid=IwAR1YIaDo0r4_ulRCgoIsS5k7r6dSyQjg2cQCvu-R88rHY7lGj8PW4ybtgC0 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

WORKOUT OF THE WEEK: (00:20:39) A new study suggests that strength training is more important than electrolytes for preventing cramps. HOT PROPERTY INTERVIEWS – AMELIA WATKINSON (00:35:50) & TIM BERKEL (00:59:12) We chat to Amelia Watkinson after her win at IRONMAN 70.3 Sunshine Coast and Tim Berkel on his build to IRONMAN Cairns. ONE STEP AHEAD: (01:26:53) Protein. LINKS: More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ 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 Cliff Harvey and the Holistic Performance Institute at https://www.holisticperformance.institute/ More about Amelia Watkinson at https://www.ameliarosewatkinson.com/ More about Tim Berkel at https://www.timberkel.com/ Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage at https://pubmed.ncbi.nlm.nih.gov/32796418/ 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

TIM BRAZIER: (00:10:47) We catch up with FITTER Coach Tim Brazier to review the recent WTS World Champs in Hamburg plus Tim interviews ITU athlete Hayden Wilde. HOT PROPERTY INTERVIEW – TIM REED: (00:48:00) We chat to Australian Pro Triathlete Tim Reed about his build to IRONMAN Cairns plus Tim fills us in on what’s happening with his heart! CLIFF HARVEY – HOLISTIC PERFORMANCE NUTRITION: (01:20:22) Cliff has recently joined the Sports Nutrition Association as an Advisory Board Member. He talks to us about this new role plus we pick his brains on Low Energy Availability. ONE STEP AHEAD: (01:44:08) Why you can experience loss of appetite during exercise and what to do about it. LINKS: More about Tim Reed at http://timreed.com.au/ FORM Goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ 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 Cliff Harvey and the Holistic Performance Institute at https://www.holisticperformance.institute/ Sports Nutrition Association at https://www.sportsnutritionassociation.com/ More about the World Triathlon Series at https://wts.triathlon.org/ More about Hayden Wilde at https://www.haydenwilde.nz/ Mount Festival of Sport at https://mountfestival.kiwi/ More about Bob Seebahor at https://www.enrgperformance.com/ Perfect Keto at https://perfectketo.com/ Generation Ucan at https://generationucan.com.au/ Courtney Dauwalter on Instagram at /courtneydauwalter 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 – DR ANDRE LA GERCHE: (00:22:29) Andre is a cardiologist specialising in cardiac imaging, a Future Leadership Fellow of the National Heart Foundation and an NHMRC Career Development Fellow. He completed a PhD at the University of Melbourne and 4 years of postdoctoral research studying the effects of endurance exercise on the heart. ONE STEP AHEAD: (01:12:21) We discuss two recent studies looking at MitoQ and Ubiquinol. PAUL CADMAN – ELEVATE COACHING: (01:29:46) We talk to Endurance Coach and Nutrition advisor Paul Cadman about his recent work with MitoQ. LINKS: More about Andre La Gerche at https://baker.edu.au/research/staff/andre-lagerche FORM Goggles at https://www.formswim.com/ More about MitoQ at https://www.mitoq.com/ More about the PTO at https://protriathletes.org/ 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 Dr Ellen Langer at https://www.ellenlanger.com/about/ Ubiquinol supplementation modulates energy metabolism and bone turnover during high intensity exercise https://pubmed.ncbi.nlm.nih.gov/32797125/ The mitochondria-targeted antioxidant MitoQ, attenuates exercise-induced mitochondrial DNA damage https://www.sciencedirect.com/science/article/pii/S2213231720308788 More about Elevate Coaching at https://www.elevate-coaching.co.nz/ Holistic Performance Institute at https://www.holisticperformance.institute/ 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