WORKOUT OF THE WEEK: (00:13:17) Bevan and Tim talk ‘Warm Ups’ and ‘Cool Downs’ – are they really necessary? HOT PROPERTY INTERVIEWS: PATRICK LANGE (00:53:04) & JOCELYN MCCAULEY (01:24:27) IRONMAN VR1 Racing Champions ONE STEP AHEAD: (01:49:33) Boredom eating LINKS: IRONMAN Virtual Racing Series at https://www.ironmanvirtualclub.com/ FORM goggles at https://www.formswim.com/ More about Patrick Lange at https://www.patrick-lange.org/en/ More about Jocelyn McCauley at http://www.jocelynmccauley.com/ Warm Up Spanish study at https://www.ncbi.nlm.nih.gov/pubmed/32182586 The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ TrainHeroic at https://www.trainheroic.com/ LMNT at https://drinklmnt.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

WORKOUT OF THE WEEK: (00:14:21) We bring back FITTER coach Krystle Hockley to talk through her progress with the Holistic Performance Nutrition course. Plus Krystle and Bevan talk windtrainers. There is currently 50% off the HPN popular online short courses; Keto Mastery, Carb-Appropriate Nutrition, Functional Mycology and Research For Practitioners until the end of April 2020. For more information visit www.holisticperformance.institute    Cliff is also offering our listeners 10% off the longer Holistic Performance Nutrition courses. Enter the promo code FITTER when registering and follow the link for more information https://www.holisticperformance.institute/ HOT PROPERTY INTERVIEW: TERESA ADAM (00:45:02) Kiwi pro triathlete Teresa Adam is back on the show. We talk to Teresa about how she’s feeling in this current space and how her last year went. ONE STEP AHEAD: (01:33:20) Nutrition and athlete immune health. New perspectives on an old paradigm. LINKS: More about Teresa adam at https://www.teresaadam.co.nz/ FREE 3 months with Endurance Sports TV. Access here https://bit.ly/3monthsFREE FREE 28 Day Challenge with Pilates for Sports. Access here https://www.pilatesforsports.com/a/18395/7SN8NnxA The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Holistic Performance Nutrition at https://www.holisticperformance.institute/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ IRONMAN Virtual Racing Series at https://www.ironmanvirtualclub.com/ DC Rainmaker Cycling Trainer App Guide In-Depth: 2020 Edition at https://www.dcrainmaker.com/2020/03/cycling-indoor-trainer-app-guide.html Link to One Step Ahead research paper at https://www.researchgate.net/publication/337062776_Nutrition_and_Athlete_Immune_Health_New_Perspectives_on_an_Old_Paradigm 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: CLIFF HARVEY (00:13:07) We talk to Cliff Harvey PhD, DipFit, DipNat and Founder/CEO of the Holistic Performance Institute. Cliff tells us more about Holistic Performance Nutrition plus some tips on staying healthy! Cliff is offering 10% off the full range of Holistic Performance Nutrition courses for all our listeners. Enter the promo code FITTER when registering and follow the link for more information https://www.holisticperformance.institute/ HOT PROPERTY INTERVIEW: STUART WALTER (00:46:40) We talk to Stuart Walter of the Elite Mindset Institute about his work in the athlete mindset space. Plus, Elite Mindset are offering all our listeners these awesome discounts to their programs: The Athlete’s Secret Weapon 30% off with the code FITTERASW30 via this link: https://ck121.isrefer.com/go/FITTERASW/FC/ The Edge, Bronze, Silver or Gold Programs 20% off with the code FITTEREDGE20 via one of these links: Competitive Edge: https://ck121.isrefer.com/go/FITTEREDGE/FC/ Bronze Program: https://ck121.isrefer.com/go/FITTERBRONZE/FC/ Silver Program: https://ck121.isrefer.com/go/FITTERSILV/FC/ Gold Program: https://ck121.isrefer.com/go/FITTERGOLD/FC/ LINKS: FREE 3 months with Endurance Sports TV. Access here https://bit.ly/3monthsFREE FREE 28 Day Challenge with Pilates for Sports. Access here https://www.pilatesforsports.com/a/18395/7SN8NnxA The Elite Mindset Institute at http://elitemindsetinstitute.com.au/ Holistic Performance Institute at https://www.holisticperformance.institute/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ 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 RACE ENTRY WINNER: ANNABELLE BRAMWELL (00:13:58) Annabelle won the free race entry to the Motatapu Off-Road Triathlon. We catch up with her post event to find out how it all went. WORKOUT OF THE WEEK: (00:27:11) Bevan and Tim talk PTO, the Olympics, the IRONMAN virtual racing series and the loss of pool swimming. HOT PROPERTY INTERVIEW: MATT RUSSELL (01:02:42) We talk to American Pro Triathlete Matt Russell about his lead up to IRONMAN South Africa and his plans for the rest of the season (note: recorded before race cancellations). ONE STEP AHEAD: (01:39:21) Acute responses to sleep deprivation. LINKS: Motatapu Off-Road Triathlon at https://motatapu.com/macpac-motatapu/ Matt Russell at http://www.mattrusselltri.com/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Rouvy at https://rouvy.com/en/ 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

FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: JAC CROFTON (00:12:25) Jacs won the free race entry to IRONMAN Cairns. We catch up with Jacs to find out a bit more about her. WORKOUT OF THE WEEK 1: HELENE GUILLAUME OF WILD AI (00:31:50) Helene is CEO and Founder of Wild AI, the Training App that ‘turns the menstrual cycle into an unfair advantage’. WORKOUT OF THE WEEK 2: KRYSTLE HOCKLEY (00:59:48) We talk to FITTER coach Krystle about disc brakes, tyres and chains. ONE STEP AHEAD: (01:26:33) Inflammation. LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ WILD AI at https://wild.ai/ WILD AI IFundWomen at https://ifundwomen.com/projects/wildai?fbclid=IwAR2YNTridFvxahVJ2bXiesQhaH_5fqsq9RQMqDuGnymABvApTMle4UTR-eU IRONMAN Cairns at https://www.ironman.com/im-cairns Krystle Hockley FITTER Coach at https://www.fitter.co.nz/our-coaches Rouvy at https://rouvy.com/en/ Pilates for Sports at https://www.pilatesforsports.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

WORKOUT OF THE WEEK: LEVER RUNNING (00:11:32) We talk to Brad Miles and Trip Hurt of Lever Running. IRONMAN New Zealand 2020: (00:29:17) Bevan and Tim review the race plus we hear from the podium in the men’s and women’s field. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: JIMMY GHISLAIN (01:36:51) We catch up with Jimmy after the race to find out how it all went. ONE STEP AHEAD: PREBIOTICS AND SLEEP (01:49:32) A recent study LINKS: IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ More about STAC at https://sportslab.net.nz/bike-fit/ The Professional Triathletes Organisation (PTO) at https://protriathletes.org/ Lever Running System at https://www.leverrunning.com/ Link to Mikki’s segment at https://www.sciencedaily.com/releases/2020/03/200303155658.htm?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+sciencedaily%2Fmind_brain%2Fnutrition+%28Nutrition+Research+News+--+ScienceDaily%29 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: JOCELYN MCCAULEY (00:21:07) Jocelyn’s in Taupo for the IMNZ race where she’ll be defending her title from last year. We talk Run Lab run mechanics, FORM goggles, Profile Design and STAC. RECOVERY SYSTEMS SPORTS (00:49:33) We bring back Mike Lyons, CEO and Founder of Recovery Systems Sports to talk about what’s happening in the world of compression. Plus, we have another pair of Mini Max Compression Boots to give away for our Coffee Club members. WORKOUT OF THE WEEK: RACHEL MCBRIDE (01:05:17) We talk to Canadian Professional Triathlete Rachel McBride about SIPE – Swimming Induced Pulmonary Edema. ONE STEP AHEAD: RUNNERS DIARRHOEA (01:27:35) The causes and how to mitigate it happening. LINKS:  IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Run Lab - Austin, Texas at https://runlabaustin.com/ Profile Design at https://profile-design.com/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ More about STAC at https://sportslab.net.nz/bike-fit/ FORM Goggles at https://www.formswim.com/ Recovery Systems Sports at https://www.recoverysystemssport.com/ Rachel McBride at https://www.rachelmcbride.com/ Jocelyn McCauley at http://www.jocelynmccauley.com/ UCAN at https://www.generationucan.com/superstarch/ Challenge Wanaka Multi at https://www.challenge-wanaka.com/events/multi/ 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 RACE ENTRY WINNER: ANNABELLE BRAMWELL  (00:15:35) Annabelle won the free race entry to the Macpac Motatapu Off Road Triathlon. We catch up with her to find out how her training’s going. IRONMAN 70.3 GEELONG PRE-RACE INTERVIEWS: (00:31:09) Sam Appleton / Grace Thek / Tim Reed / Rebecca Clarke IRONMAN 70.3 GEELONG RACE REVIEW WITH HANNAH WELLS: (01:08:26) IM703 Geelong Champion Hannah Wells reviews her race with Bevan. Plus, we talk to Coffee Clubber Marc Wrobel, winner of the free race entry to the event. ONE STEP AHEAD: (01:45:00) The effects of protein intake prior to carbohydrate-restricted endurance exercise. LINKS: IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong More about the Macpac Motatapu Off Road Triathlon at https://motatapu.com/event-summary/offroad-triathlon/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Link to Mikki’s segment at https://jissn.biomedcentral.com/articles/10.1186/s12970-020-0338-z 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 RACE ENTRY WINNER: JIMMY GHISLAIN (00:13:28) Jimmy won the free race entry to IRONMAN New Zealand. We catch up with him to find out how his training’s going. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BROOKE HENDERSON (00:27:16) Brooke won the free race entry to the Tarawera Ultra. We catch up with her to find out how the race went. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: CLAIRE BADENHORST (00:35:33) Claire won the free race entry to the Challenge Wanaka Half. We catch up with her to find out how the race went. CHALLENGE WANAKA PRE-RACE INTERVIEWS: (00:45:53) Rachel McBride / Joe Skipper / Hannah Wells / Matt Burton / Radka Kahlefeldt CHALLENGE WANAKA RACE REVIEW: (01:41:05) Bevan and Tim review the race. CHALLENGE WANAKA POST RACE INTERVIEWS – MEN: (01:49:10) Jack Moody / Mike Phillips / Matt Burton / Braden Currie CHALLENGE WANAKA POST RACE INTERVIEWS - FEMALES: (02:25:15) Meredith Kessler / Hannah Wells / Radka Kahlefeldt LINKS:        More about Challenge Wanaka at https://www.challenge-wanaka.com/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Endurance Sports TV at https://www.endurancesports.tv/ Fitter Training Camps at https://www.fitter.co.nz/fitter-camps DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.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

FEATURING… JACK MOODY: (00:15:30) Jack will be racing at Challenge Wanaka this weekend. Bev chats with him about his career to date and how he’s feeling about the race. WORKOUT OF THE WEEK: (00:33:21) Peripheral heart action - a circuit style strength and conditioning workout for endurance athletes. HOT PROPERTY INTERVIEW: BRADEN CURRIE (00:44:31) We bring back Braden to talk about Kona 2019, his season this year and the Collins Cup. ONE STEP AHEAD: (01:12:25) CoQ10 LINKS: Fitter Training Camps at https://www.fitter.co.nz/fitter-camps Collins Cup at https://thecollinscup.com/ PTO at https://protriathletes.org/ DeBoer at https://deboerwetsuits.com/ Deboer offer with free Fitter Radio Coffee Club membership at  https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Pilates for Sports discount at https://www.fitter.co.nz/about-radio Challenge Wanaka at https://www.challenge-wanaka.com/ Queenstown Marathon at https://queenstown-marathon.co.nz/ Wikipedia Peripheral Heart Action article at https://en.wikipedia.org/wiki/PHA_training More about Braden Currie at https://www.bradencurrie.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