TRAINING PEAKS (00:16:35): Competition for the Coffee Club plus a 20% discount for all listeners off a Premium Account with the code FitterRadio. HELLE FREDERIKSEN (00:17:50) Our roving reporter Ben Boyd interviews Helle in Nice after her announcement that she’ll be retiring from the sport. WORKOUT OF THE WEEK (00:29:00): We interview Paul MacKinnon of The Balanced Runner – a company offering running technique coaching for performance and injury prevention. HOT PROPERTY INTERVIEWS: (01:02:32) Chris Leiferman and (01:37:51) Kennett Peterson. Professional triathletes Chris and Kennett have both qualified for Kona. We catch up with them to find out a bit more about them. LINKS: Training Peaks discount at https://www.fitter.co.nz/about-radio The Balanced Runner at https://www.thebalancedrunner.com.au/ More about Endurance Sports TV at https://www.endurancesports.tv/ Helle Frederiksen on Facebook at https://www.facebook.com/helletri/ Chris Leiferman on Instagram at https://www.instagram.com/chris_leiferman/ Kennett Peterson https://kennettpeterson.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 RACE ENTRY WINNER: ANN EASTCOTT (00:05:15) Ann won the free race entry to the IRONMAN 70.3 Taupo race. We catch up with Ann to find out a bit more about her. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BRAD GEORGE (00:19:00) Brad won the free race entry to the IRONMAN 70.3 Sunshine Coast race. We catch up with him post race to see how it all went. 00:26:40: Bevan and Tim review the IM703 Sunshine Coast race 00:34:00: IM703 Sunshine Coast pro panel 00:54:03: Braden Currie 01:07:07: Hannah Wells O1:20:37: IRONMAN 70.3 World Champs race review 01:25:19: Sebastian Kienle pre prace 01:30:56: Radka Kahlefeldt pre-race 01:57:06: Men’s race review 02:07:48: Sebastian Kienle 02:15:00: Kristian Blummenfelt 02:17:02: Rudi Von Berg 02:19:49: Ali Brownlee 02:23:15: Gustav Iden 02:26:14: The Women’s Race 02:33:03: Ellie Salthouse 02:34:51: Amelia Watkinson 02:36:32: Lucy Charles Barclay 02:41:31: Chelsea Sodaro 02:43:17: Imogen Simmonds 02:47:19: Holly Lawrence 02:52:18: Daniela Ryf LINKS: More about IM703 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5yEscsP2v More about Endurance Sports TV at https://www.endurancesports.tv/ More about IM703 World Champs at https://www.ironman.com/triathlon/events/americas/ironman-70.3/70.3-world-championship.aspx#/axzz5yEscsP2v More about IM Taupo 70.3 at https://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5z0h0JggP 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: LESLEY WEST (00:06:26) Lesley West won the free race entry to IRONMAN Western Australia. We catch up with Lesley to find out a bit more about her. WORKOUT OF THE WEEK: (01:05:19) Bevan and Tim do a round up of the ITU World Triathlon Grand Final in Lausanne, Switzerland. Photo Credit: Delly Carr Sports Photography ONE STEP AHEAD: (01:05:19) Energy Deficiency in Men SID TALKS: (01:19:21) We catch up with Sid and talk about the upcoming IRONMAN 70.3 World Championship LINKS: More about IM703 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5yEscsP2v   More about IM Western Australia at https://www.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5yEscsP2v More about Rouvy at https://rouvy.com/en/ More about Endurance Sports TV at https://www.endurancesports.tv/ More about Pilates for Sports at https://www.fitter.co.nz/about-radio Training Peaks at https://www.trainingpeaks.com/ Link to One Step Ahead study ‘Alternate-Day Low Energy Availability During Spring Classics in Professional Cyclists’ at https://www.ncbi.nlm.nih.gov/pubmed/30860404 More about IM703 World Champs at https://www.ironman.com/triathlon/events/americas/ironman-70.3/70.3-world-championship.aspx#/axzz5yEscsP2v More about Laura Siddall at https://laurasiddall.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 RACE ENTRY WINNER: BRAD GEORGE (00:09:17) Brad won the free race entry to the IRONMAN 70.3 Sunshine Coast. We catch up with him to find out how his training’s going leading in to this event. TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (00:22:38) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (limited number available so get in quick!) HOT PROPERTY INTERVIEW: HAYDEN WILDE (00:23:08) Bev and Tim round up the ITU racing plus at (00:48:27) Tim chats to Hayden Wilde and his Coach Craig Kirkwood post the Tokyo Test event. WORKOUT OF THE WEEK: (01:27:06) NZ Pro Triathlete Hannah Wells and Bevan talk training and illness. ONE STEP AHEAD: (01:53:12) Adaptogens – Siberian Ginseng / Arctic Root (or Rhodiola Rosea) / Schisandra Chinensis LINKS: More about Hayden Wilde at https://www.haydenwilde.nz/   Follow Hayden Wilde on Facebook at https://www.facebook.com/www.Haydenwildemultisporter.nz/ More about the Floe Bottle at https://floebottle.com/ More about Endurance Sports TV at https://www.endurancesports.tv/ More about the IRONMAN 70.3 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5xSTNetXa More about Recovery Systems Sport at https://www.recoverysystemssport.co.nz/ More about the IRONMAN 70.3 Taupo race at https://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx Training Peaks at https://www.trainingpeaks.com/ More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ Women for Tri Seminar on Facebook at https://www.facebook.com/IRONMANNEWZEALAND/videos/476177243219408/ iHerb at https://nz.iherb.com/ Thorne at https://www.thorne.com/ Jarrow at https://www.jarrow.com/ Garden of Life at https://www.gardenoflife.com/content/ 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: MARSHALL MCNEICE (00:08:56) Marsh won the FREE race entry to the awesome 4 day MTB event, the REEF TO REEF. We catch up with Marsh after the race to find out how it all went! RACE ENTRY WINNER: CRAIG KIMPTON (00:21:14) Craig won the FREE race entry to Australia’s largest, longest running and most popular four day MTB stage race the Cape to Cape! We find out a bit more about Craig as he starts his build up for this race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: BRENT JAMIESON (00:35:20) Brent won the FREE race entry to the beautiful Queenstown Marathon. We find out a bit more about Brent as he starts his build up for this race. HOT PROPERTY INTERVIEW: SAM APPLETON: (00:48:28) We’re delighted to bring back Australian pro triathlete Sam Appleton post his win at Santa Rosa. Appo talks to us about his bike crash, his road to recovery plus how he’s finishing off his prep for the IM703 Worlds in Nice. Plus…. is Sam Appleton actually going to do an IRONMAN? Listen in to find out! WORKOUT OF THE WEEK: (01:33:03) Cadence – an at home field study to help you determine your efficiency sweet spot. ONE STEP AHEAD: (01:46:06) Blackcurrants SID TALKS: (01:57:09) Sid’s back and we catch up on all the latest races and tri goss. LINKS: Follow Sam Appleton on Facebook at https://www.facebook.com/samappletonprotri/ More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about Endurance Sports TV at https://www.endurancesports.tv/ More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ More about IRONMAN Busselton at https://www.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5wqFWohTT More about the Cape to Cape at https://capetocapemtb.com/ CurraNZ at https://curranz.com/ Blackcurrant study at https://www.frontiersin.org/articles/10.3389/fnut.2019.00073/full?mc_cid=38b57cd468&mc_eid=54dc5c0e4a Click here for ‘How to Find Your Ideal Running Cadence’ details More about Laura Siddall at https://laurasiddall.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

TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (00:07:21) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (limited number available so get in quick!) FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: SHANE DORMAN (00:08:23) Shane won the FREE race entry to the iconic Noosa Triathlon. We find out a bit more about Shane and his history with this race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: MARSHALL MCNEICE (00:19:04) Marsh won the FREE race entry to the awesome 4 day Mountain bike event, the REEF TO REEF. We catch up with Marsh after Day 2 to see how he’s going! PILATES FOR SPORTS: KRYSTLE HOCKLEY (00:29:44) Professional Triathlete Krystle Hockley talks to us about her experience with Pilates for Sports and why she’s sticking with it! Get a 7-day free trial PLUS a 10% discount for 12 months off either a Running or Triathlon Program with Pilates for Sports using the promo code FITTER10 when registering. Access this special offer here https://www.pilatesforsports.com/a/16265/7SN8NnxA HOT PROPERTY INTERVIEW: JOCELYN MCCAULEY: (00:44:44) We catch up with Jocelyn and talk race reviews, where she’s at with her training and the 2019 Boise Training Camp. Camp Dates: Thursday 12 to Saturday 14 September 2019. More details at https://www.fitter.co.nz/fitter-camps WORKOUT OF THE WEEK: (01:05:20) Sleep – some apps to help you improve sleep and minimise the effects of jet lag. ONE STEP AHEAD: (01:20:53) Alcohol, the pros and cons. LINKS: More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about the Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx More about Training Peaks at Training Peaks at  https://www.trainingpeaks.com/pricing/ More about Jocelyn McCauley at http://jocelynmccauley.com/index.html More about the Boise Training Camp at https://www.fitter.co.nz/fitter-camps More about Krystle Hockley at http://www.krystlehockley.com/ More about Pilates for Sport at https://www.pilatesforsports.com/ Matthew Walker ‘Why We Sleep’ podcast at https://peterattiamd.com/matthewwalker1/ CBT-I App at https://mobile.va.gov/app/cbt-i-coach Entrain at https://apps.apple.com/us/app/entrain/id844197986 Just Noise at https://apps.apple.com/us/app/just-noise-simply-free-white-sound-machine-for-focus/id594835534 PVT Touch at https://depts.washington.edu/chilllab/research/pvt-touch/ Jet Lag Rooster at https://www.jetlagrooster.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

COMPETITION FOR A FREE RACE ENTRY TO CAPE TO CAPE: (00:19:33) The Cape to Cape is Australia’s largest, longest running and most popular 4-day MTB stage race held from 17th to the 20th October 2019. Open to all listeners. Go to our website for more details. HOT PROPERTY INTERVIEW: PETE JACOBS: (00:20:39) We caught up with IRONMAN World Champion Pete Jacobs in Noosa to learn more about his carnivore diet - Pete is fueled by meat only. A fascinating chat where he tells us why it's really working for him. TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (01:15:33) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (Limited number available so get in quick!) PILATES FOR SPORTS: (01:16:51) Get a 7-day free trial PLUS a 10% discount for 12 months off either a Running or Triathlon Program using the promo code FITTER10 when registering. Access this special offer here https://www.pilatesforsports.com/a/16265/7SN8NnxA FITTER TRAINING CAMP / BOISE IDAHO: (01:19:22) USA pro Triathlete Jocelyn McCauley has had a breakout year, qualifying for Kona 2019 with a record-breaking win at IRONMAN New Zealand. Come and join Jocelyn and her coach Bevan on a 3-day camp in Eagle, Idaho to find out how she did it. Participants will train with Jocelyn plus Bevan will be on hand for educational talks and advice on everything to do with swim, bike and run! Camp Dates: Thursday 12 to Saturday 14 September 2019. More details at https://www.fitter.co.nz/fitter-camps SID TALKS: (01:20:37) We catch up with Laura ‘Sid’ Siddall and talk race results plus we find out how’s she’s tracking for IM Wales. LINKS: More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ More about Pete Jacobs at http://petejacobs.com/ More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about the Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx More about Cape to Cape at https://capetocapemtb.com/ More about Training Peaks at Training Peaks at  https://www.trainingpeaks.com/pricing/ More about our Boise Training Camp at https://www.fitter.co.nz/fitter-camps More about Laura Siddall at https://laurasiddall.com/ More about Pilates for Sport 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

ONE STEP AHEAD: (00:11:13) Yes or no to the bulletproof coffee – a study. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: (00:32:24) We talk to Brad George, winner of the FREE race entry to the IM703 Sunshine Coast. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: (00:43:40) We talk to Marshall McNeice, winner of the FREE race entry to the Reef to Reef! ROUVY: (01:08:35) We bring back Tereza Vlk Hurikova, elite road and mountain biker and Marketing Manager for Rouvy to talk about some of the awesome unique features of this indoor cycling, augmented reality platform. HOT PROPERTY INTERVIEW: BEN BRIGHT (01:12:48) Ben Bright is the Head Coach for the British High Performance Triathlon Program. He coached at both the 2004 and 2008 Olympic Games and was British Triathlon's Olympic Men’s Coach during the London 2012 Olympics. Prior to that he was employed as National Performance Centre coach working with ITU World Champions Tim Don and Hollie Avil. An athlete in his own right Ben represented New Zealand in the 2000 Olympics in Sydney. Hailing from Waiuku, New Zealand we talk to Ben about his time as an athlete in the sport and his career to date. WORKOUT OF THE WEEK: (01:59:40) Bevan and Tim talk plyometrics LINKS: Link to One Step Ahead study at https://www.ncbi.nlm.nih.gov/pubmed/31330804?fbclid=IwAR3vSsWPHw0keNMyu05f_Kzxx93kl-btuB0M-hAu9d6hiFZlNVVdbBk46Ic More about Ben Bright at https://www.britishtriathlon.org/gb-teams/elite-team/athletes/ben--bright_4616 More about REEF TO REEF at https://reeftoreefmtb.com/ More about Rouvy at https://rouvy.com/en/ More about IM703 Sunshine Coast at https://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5v1jR9z3D More about the Noosa Triathlon at https://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx Plyometrics studies at https://www.ncbi.nlm.nih.gov/pubmed/23838975 and https://www.sciencedirect.com/science/article/pii/S2095254616300643 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: CAPE TO CAPE (00:11:35) TRAINING PEAKS DISCOUNTED PREMIUM ACCOUNT: (00:13:25) 20% off a Training Peaks Premium Account when you enter the code FitterRadio (Limited number available so get in quick!) HOT PROPERTY INTERVIEW: TIM DON (00:19:34) We interview World Champion & IRONMAN World Record Holder Tim Don. Tim has raced to numerous IRONMAN 70.3 titles as well as an IRONMAN victory in his first attempt. We talk to him about his career to date and his plans for the future with include taking 2 teams to race Patagonman with Mau Mendez https://www.racewithlegends.com/ WORKOUT OF THE WEEK: (00:48:01) We talk to Kate Baldwin of Endurance Movement about the importance of strength training for triathletes. ONE STEP AHEAD: (01:33:23) Low carb athletes and their protein requirements – a recent study. LINKS: Training Peaks at https://www.trainingpeaks.com/pricing/ More about Tim Don at https://www.timdon.com/ and on Facebook at https://www.facebook.com/trithedon More about REEF TO REEF at https://reeftoreefmtb.com/ More about CAPE TO CAPE at https://capetocapemtb.com/ More about Rouvy at https://rouvy.com/en/ Endurance Movement at https://www.endurancemovement.com/ Endurance Sports TV at https://www.endurancesports.tv/ Low-Carbohydrate Training Increases Protein Requirements of Endurance Athletes – study at https://www.ncbi.nlm.nih.gov/pubmed/31083047 Strength Training in Long Distance Triathletes - study at https://journals.lww.com/nsca-jscr/Abstract/publishahead/Strength_Training_in_Long_Distance_Triathletes_.95236.aspx 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

ENDURANCE SPORTS TV: (00:10:33) We talk to Peter Tomlinson, Founder of Endurance Sports TV, about this new globally available on-demand endurance sports channel and how it all came about. IRONMAN 70.3 SUNSHINE COAST: (00:33:43) We have a FREE race entry giveaway for this awesome race on the Sunshine Coast in Australia. Bevan and Tim give a quick recap on why they love this race. WORKOUT OF THE WEEK: (00:41:14) Aerodynamics. Tim and Bev do an ITU roundup plus they talk aerodynamics. We also talk to Andrew Buckrell from 4iiii - the man behind the Stac Virtual Wind Tunnel service.  A new, unique aerodynamics testing system that ‘allows you to realize the performance benefits of renting a full-scale wind tunnel at only a fraction of the cost.’ ONE STEP AHEAD: (01:52:25) Training induced oxidative stress in triathletes – a recent study. LINKS: Sports Lab Physio at https://sportslab.net.nz/bike-fit/ More about STAC at https://www.staczero.com/vwt/ 4iiii at https://4iiii.com/ More about the IRONMAN 70.3 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5tbgekSiY Endurance Sports TV at https://www.endurancesports.tv/ Rouvy at https://rouvy.com/en/   The Breathing App at https://eddiestern.com/the-breathing-app/ Breathesync at https://www.breathesync.com/ InsightTimer at https://insighttimer.com/ Link to study ‘Training Induced Oxidative Stress-Derived DNA and Muscle Damage in Triathletes’ at https://www.eajm.org/sayilar/213/buyuk/116-1202.pdf 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