WORKOUT OF THE WEEK: (00:19:42) Overtraining and the potential underlying mechanisms that may contribute to exercise-induced ‘Overtraining Syndrome’ in skeletal muscle. HOT PROPERTY INTERVIEW: KIMBERLEY MORRISON (00:36.00) We chat to British triathlete Kim Morrison about her next project… how many miles can she cover in 4 hours on a TT bike! We also talk training through COVID-19, her experiences in Kona last year, changing coaches, the PTO and her love of poker! ONE STEP AHEAD: (01:21:18) The application of low carb diets to your training. LINKS: Link to study led by Johanna Lanner of the Karolinska Institute in Sweden at https://www.sciencedirect.com/science/article/pii/S2213231720300835 More about Kimberley Morrison at https://kimberleymorrison.co.uk/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ ai at https://www.wild.ai/ More about Rhonda Patrick at https://www.foundmyfitness.com/ More about Dr Gabrielle Lyon at https://drgabriellelyon.com/ MusclePharm Natural BCAAs at https://nz.iherb.com/pr/MusclePharm-Natural-BCAA-Lemonade-0-56-lbs-255-g/96808 Mindfulness for Wellbeing and Peak Performance: FREE course at https://www.futurelearn.com/courses/mindfulness-wellbeing-performance Volek study Metabolic characteristics of keto-adapted ultra-endurance runners at https://www.sciencedirect.com/science/article/pii/S0026049515003340 Effects of a Ketogenic Diet on Muscle Fatigue in Healthy, Young, Normal-Weight Women at https://www.mdpi.com/2072-6643/12/4/955/htm 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: (00:19:10) We chat to Hannah Wells about her experiences with the Elite Mindset Institute’s hypnotherapy program ‘The Athletes Secret Weapon’. EMI are offering our podcast listeners a 30% discount off the program with the discount code FITTERASW30 – go here for more details. HOT PROPERTY INTERVIEW: PHIL WHITE (00:38:46) Co-founder and pioneer of Cervelo, Phil White has now moved into a new role as Acting President of 4iiii Innovations. Based in Cochrane Alb., 4iiii develops and manufactures power meters, heart rate monitors, and trainers. White had been acting as one of the company’s board members until the announcement of his move last month. ONE STEP AHEAD: (01:13:40) Menopause and recovery strategies. LINKS: More about 4iiii at https://4iiii.com/ More about STAC at https://www.staczero.com/vwt/ More about FORM goggles at https://www.formswim.com/   Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Athletes Secret Weapon at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ More about WILD.ai at https://www.wild.ai/ Myovolt at https://myovolt.com/ Menopause and recovery strategies links at https://mikkiwillidenphd.wordpress.com/2020/06/15/recovery-from-training-for-a-menopausal-woman/ 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: (00:16:16) We chat to Craig Johns CEO and Founder of World Sport Coach - creators of the Endurance Coaching Business Summit ‘COACH 2020 VISION’ - the world’s first virtual business development summit specifically tailored to endurance coaches. Craig is offering all our podcast listeners a 10% discount off the price of the summit with the code FITTER10 – more information at https://worldsportcoach.com/summit/ HOT PROPERTY INTERVIEW: ANDREW MESSICK (00:32:17) “COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term”. We talk to IRONMAN Group CEO Andrew Messick about how IRONMAN are responding to these challenges. ONE STEP AHEAD: (01:14:27) Listener questions – estimating anaerobic threshold in relation to maximum heart rate. LINKS: More about NRG2Perform at https://nrg2perform.com/ More about World Sport Coach at https://worldsportcoach.com/ More about FORM goggles at https://www.formswim.com/   Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute at http://elitemindsetinstitute.com.au/ More about INSCYD testing at https://www.inscyd.com/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ ai at https://www.wild.ai/ 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: (00:10:27) This week our Coffee Club members get the chance to win free access to the Elite Mindset Institute online course – The Athletes Secret Weapon FITTER COACH KRYSTLE HOCKLEY (00:13:07) Krystle’s back on the show and we talk Holistic Performance Nutrition, the effects of a pre-exercise high fat meal on performance and qualifying for IM 70.3 World Champs via the VR racing series. WORKOUT OF THE WEEK: (00:34:08) Finding joy in the process of consistent training. HOT PROPERTY INTERVIEW: SIMONE MITCHELL (00:43:57) We chat to British triathlete Simone Mitchell about her incredible journey from non-triathlete in 2012 to age group winner and then turning professional, winning her first pro race and qualifying for Kona. ONE STEP AHEAD: (01:38:45) Body weight and sports performance. LINKS: More about Simone Mitchell at https://www.simonemitchell.co.uk/ More about FORM goggles at https://www.formswim.com/   Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute at http://elitemindsetinstitute.com.au/ More about Wild.ai at https://www.wild.ai/ More about INSCYD testing at https://www.inscyd.com/ Swim Smooth at https://www.swimsmooth.com/ More about HPN at https://www.holisticperformancenutrition.com/ Link to Krystle’s segment study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407985/ Link to Mikki’s segment study at https://pubmed.ncbi.nlm.nih.gov/32106083/ 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: (00:20:45) This week our Coffee Club members get the chance to win a pair of the awesome Recovery Systems Sports Mini Max Boots. WORKOUT OF THE WEEK: (00:25:44) Low intensity training and the value of rest. HOT PROPERTY INTERVIEW: DR SHONA HALSON (00:37:56) Dr Shona Halson is an Associate Professor in the School of Behavioural and Health Sciences. Prior to this she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr Halson was selected as the Director of the Australian Olympic Committee Recovery Centre for three Olympic Games. ONE STEP AHEAD: (01:28:22) Taste and the ergogenic effect. RECOVERY SYSTEMS SPORTS: (01:46:14) We chat to Mike Lyons of Recovery Systems about what’s happening in the world of wearable recovery. LINKS: More about Recovery Systems at https://www.recoverysystemssport.co.nz/ More about FORM goggles at https://www.formswim.com/   Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Follow Shona on Twitter at https://twitter.com/ShonaHalson Can Taste be Ergogenic? Study at https://link.springer.com/article/10.1007/s00394-020-02274-5 Mouth Rinsing and Ingesting a Bitter Solution Improves Sprint Cycling Performance at https://pubmed.ncbi.nlm.nih.gov/24504430/ 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

RAPID ASCENT VIRTUAL TRAIL RUNNING SERIES: (00:07:40) The 2020 Trail Running Series presented by MINI Countryman will be going ahead this year – with 2 virtual races in June and July, and then 2-3 physical races later in the year. See here for more information https://trailrunningseries.rapidascent.com.au/ HOT PROPERTY INTERVIEWS: MIKE PHILLIPS (00:18:52) and HANNAH WELLS (00:46:35) We bring back Mike and Hannah to talk virtual racing and training/racing in 2020/21. WORKOUT OF THE WEEK: (01:12:13) Tim and Bev discuss how to sequence strength training in and around endurance training. ONE STEP AHEAD: (01:47:42) Interpreting ketone levels. LINKS: More about the Rapid Ascent Virtual Trail Running Series at https://trailrunningseries.rapidascent.com.au/ More about Mike Phillips at https://mikephillips.co.nz/ Follow Hannah Wells on Instagram at https://www.instagram.com/dr_hannah_wells/ Mikki’s bread recipe at https://mikkiwilliden.com/recipes More about FORM goggles at https://www.formswim.com/   Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio More about Myovolt at https://myovolt.com/ More about WILD AI at https://www.wild.ai/ 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

CLIFF HARVEY: (00:19:02) We bring back Cliff Harvey of Holistic Performance Nutrition to talk low carb diets and hormone balance. HOT PROPERTY INTERVIEW: SAM LONG (00:41:09) We chat to Sam Long, USA pro triathlete who, at only 24 years of age, is already making his mark on the IRONMAN long distance scene. ONE STEP AHEAD: (01:30:33) Ketogenic low CHO, high fat diets: the future of elite endurance sport? Mikki and Bev discuss this most recent article by Louise M Burke in the Journal of Physiology. LINKS: More about Sam Long at http://www.samgolong.com/ Cliff Harvey and The Carb Appropriate Podcast at https://cliffharvey.libsyn.com/drs-caryn-zinn-mikki-williden-and-dan-plews-the-carb-appropriate-podcast-ep22 Ketogenic low CHO, high fat diet: the future of elite endurance sport? https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278928 Mikki’s treat recipes at https://mikkiwilliden.com/recipes More about FORM goggles at https://www.formswim.com/   Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio 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

DAN EISENHARDT: (00:11:01) We bring back Dan Eisenhardt, Founder of FORM Goggles. FITTER COACH KRYSTLE HOCKLEY: (00:25:17) Krystle’s back on the show and we talk PTO, IRONMAN racing and Holistic Performance Nutrition. HOT PROPERTY INTERVIEW: KIRSTEN KASPER (00:55:00) We talk to Canadian born ITU athlete Kirsten Kasper. Kirsten is a member of USA Triathlon’s National Team and races on the World Triathlon Series tour. ONE STEP AHEAD: (01:36:48) We revisit runners diarrhoea. LINKS: More about FORM goggles at https://www.formswim.com/   Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio More about the PTO at https://protriathletes.org/ DeBoer Wetsuits at https://deboerwetsuits.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

TRAIN HEROIC: (00:11:59) We talk to Josh Sutchar, Co-Founder of TrainHeroic - a strength and conditioning software platform for coaches and athletes. HOT PROPERTY INTERVIEW: PETER MALLIARAS (00:33:56) Dr Peter Malliaras PhD is an Associate Professor at MONASH University where he leads various tendinopathy research projects and supervises PhD and MSc students. As a Specialist Tendinopathy Physiotherapist, he regularly presents at conferences and seminars, teaching other clinicians about tendinopathy management. His passion and expertise is managing patients with long term tendon pain, sometimes referred to as tendinopathy or tendinitis. MYOVOLT: (01:12:54) We talk to Steve Leftly, Founder of Myovault - a patented wearable recovery technology that targets Vibration Massage Therapy directly onto the body. ONE STEP AHEAD: (01:35:45) Gut health LINKS: More about Peter Malliaras at http://www.completesportscare.com.au/team/dr-peter-malliaras/ Read Peter Malliaras’s blog at https://www.tendinopathyrehab.com/blog More about Myovolt at https://myovolt.com/ More about TrainHeroic at https://www.trainheroic.com/ The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ Holistic Performance Nutrition at https://www.holisticperformancenutrition.com/ More about Rouvy at https://rouvy.com/en/ Training Peaks 20% discount at https://www.fitter.co.nz/about-radio Elite Mindset Institute 30% discount at https://www.fitter.co.nz/about-radio 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: (00:10:36) The Vegus Nerve. ONE STEP AHEAD: (00:22:31) Vitamin D HOT PROPERTY INTERVIEW: JAVIER GOMEZ (00:30:20) We talk to Xterra, ITU, IRONMAN 70.3 and ITU Long Distance World Champion Javier Gomez from lockdown in Spain. SAM RENOUF – THE P.T.O. (01:05:45) We bring back Sam Renouf, CEO of the Professional Triathletes Organisation, to talk Pro athlete payouts, the Collins Cup and the PTO Hub. LINKS: The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ More about Javier Gomez at http://www.javiergomeznoya.com/index.html More about the PTO at https://protriathletes.org/ 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