FITTER RADIO COFFEE CLUB RACE ENTRY COMPETITION: REEF TO REEF (00:14:20)  REEF TO REEF is Australia’s newest MTB stage race taking place over four days in the heart of Tropical North Queensland from Thursday 8th to Sunday 11th August 2019. Join the Fitter Radio Coffee Club at  https://www.fitter.co.nz/join-us to be in with a chance of winning. WORKOUT OF THE WEEK: ROUVY (00:10:29) We talk to Tereza Vlk Hurikova, elite road and mountain biker and Marketing Manager for Rouvy – a new concept of indoor cycling races based on augmented reality. ONE STEP AHEAD: (01:04:41) What breaks a fast SID TALKS: (01:18:23) We talk to Sid from the finish line at Roth and cover off the weekend’s race. Plus Sid captures some of the post race conference and we manage to get footage with Lucy Charles, Cam Wurf and Andreas Dreitz. LINKS: Reef to Reef at https://reeftoreefmtb.com/ Training Peaks at https://www.trainingpeaks.com/ Swimplan at https://swimplan.com/ Pilates for Sports at https://www.pilatesforsports.com/ Recovery Systems at https://www.recoverysystemssport.co.nz/ Endurance Sports TV at https://www.endurancesports.tv/ Yasso 800’s at https://www.runnersworld.com/training/a20799355/yasso-800s/ V-Dot system at https://runsmartproject.com/calculator/ Rouvy at https://rouvy.com/en/   DC Rainmaker review of Rouvy at https://www.dcrainmaker.com/2018/12/rouvy-augmented-reality-training.html More about Laura Siddall at https://laurasiddall.com/ Challenge Roth at https://www.challenge-roth.com/home.html 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: (00:13:30) Indoor cycling and Rouvy SID TALKS: (00:27:42) Sid’s in Roth. We cover off the weekend’s racing and we chat to some of the main players leading into Challenge Roth this weekend. We also talk to Emma Bilham, winner of IRONMAN Ireland. ONE STEP AHEAD: (02:23:38) What’s new in the hydration research space LINKS: Rouvey at https://rouvy.com/en/   DC Rainmaker review of Rouvy at https://www.dcrainmaker.com/2018/12/rouvy-augmented-reality-training.html More about Laura Siddall at https://laurasiddall.com/ More about Emma Bilham at https://www.emmabilham.com/ Nevis Road at https://nevis-road.com/ More about Rachel McBride at https://www.rachelmcbride.com/ More about Braden Currie at https://www.bradencurrie.com/ More about Lisa Roberts at http://www.lisajroberts.com/ More about Andy Potts at https://www.andypottsracing.com/ Challenge Roth at https://www.challenge-roth.com/home.html IRONMAN Frankfurt at http://ap.ironman.com/triathlon/events/emea/ironman/frankfurt/athletes/schedule.aspx#axzz5sD30IWPc The Maurten Hydrogel at https://www.maurten.com/products/gel-100-box One Step Ahead articles at https://www.abstractsonline.com/pp8/#!/5776/presentation/8470 and https://www.abstractsonline.com/pp8/#!/5776/presentation/7750  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: (00:17:05) Bevan and Tim round up the recent ITU racing and go on to discuss pacing in swimming. HOT PROPERTY INTERVIEW: LESLEY SMITH (01:05:19) American pro triathlete Lesley Smith recently raced to a podium second at IRONMAN Boulder. She’s already got her Kona slot from a 4th at IRONMAN Texas and is looking forward to giving the Big Island another shot after her DNF last year. ONE STEP AHEAD: (01:49:52) Mushrooms LINKS: Follow Lesley Smith on Facebook at https://www.facebook.com/lesleysmithtriathlete/ Finis Tempo Trainer at https://www.finisswim.com/Tempo-Trainer-Pro Peter Attia podcast with Matthew Walker on sleep at https://peterattiamd.com/matthewwalker1/ Matthew Walker ‘Why we Sleep’ at https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=sr_1_1?keywords=why+we+sleep&qid=1561267888&s=gateway&sr=8-1 Life Cykel Mushrooms at https://lifecykel.com/ Four Sigmatic at https://us.foursigmatic.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: (00:19:18) Single sided freestyle breathing – the pros and cons. HOT PROPERTY INTERVIEWS: Cairns IRONMAN Age Group Kona Qualifiers (00:33:03) Bevan and our roving reporters Krystle and Josh Hockley catch up with a few of the age groupers after the race, some who qualified for Kona. Sarah Thomas Stephen McKellar with Fitter's Josh Hockley Siobhan McCloskey and Elle Hughes Jake Flynn Helen Morgan with Fitter's Krystle Hockley Leigh Davidson – Fitter Radio Coffee Club free race entry winner Sophie Lysaght: Marketing Communications Manager, IRONMAN Oceania ONE STEP AHEAD: (01:32:34) Electrolytes SID TALKS: (01:46:04) We catch up with Sid and talk the latest tri goss. Laura Siddall LINKS: IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx Sigma Nutrition at https://sigmanutrition.com/podcasts/ Finis Tempo Trainer at https://www.wiggle.co.nz/finis-tempo-swim-trainer-pro/ 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

Laura Siddall’s hosting this week from Girona in Spain and we start off by hearing all about the bike crash! THE CHALLENGE CHAMPIONSHIP SAMORIN SLOVAKIA: (00:14:23) Lucy Charles-Barclay, Sebastian Kienle, Pieter Heemeryck and Radka Kahlefeldt IRONMAN CAIRNS ASIA PACIFIC CHAMPIONSHIP: (00:50:00) Pre-race interviews with Sarah True, Tim Berkel, Kelsey Withrow and the Bash Bros – Mike Phillips and Matt Burton IRONMAN Cairns Race Review (00:01:47) Bevan, Josh and Krystle Hockley review all the action from the race! LINKS: The IRONMAN Asia Pacific Championship Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx    The Challenge Championship at https://thechampionship.de/races/the-championship/ 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

PILATES FOR SPORTS: ROBIN KRAMER (00:11:53) Robin is a USA Triathlon Level I Coach, a Youth and Juniors Triathlon Coach an Exercise Physiologist and Triathlete. She talks to us about her experiences with the new Pilates for Sports Triathlon Programme. WORKOUT OF THE WEEK: (00:31:30) Your stress budget and how to audit it.  COFFEE CLUB MEMBER LUKE PARKER: (00:41:46) Luke won the free race entry to the PORT TO PORT MTB event. We catch up with him post-race to find out how it all went. HOT PROPERTY INTERVIEW: JOANNA ZEIGER (00:57:52) Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming and was the first triathlete to race both the Olympics and the Ironman World Championships in the same year (2000). In this fascinating chat with Joanna we cover her pro career, CBD oil, dysfunctional breathing and mental toughness. ONE STEP AHEAD: (01:55:19) Ketones as a recovery tool. SOPHIE LYSAGHT: (02:07:28) Sophie is the Marketing Communications Manager for IRONMAN Oceania and this weekend she’s doing her first IRONMAN… IRONMAN Cairns! LINKS: Link to FITTER Blog – To Train or Not to Train at https://www.fitter.co.nz/blog-1/2019/5/25/to-train-or-not-to-train Joanna Zeiger at http://joanna-zeiger.com/jzeiger/professional-bio/ and also at https://racereadycoaching.com/ The Sisu Quiz at http://sisu.racereadycoaching.com/index.php/396765?lang=en&encode=  IRONMAN Oceania on Facebook at https://www.facebook.com/IRONMANOceania/ IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx Port to Port at https://porttoportmtb.com/ Pilates for Sports at https://www.pilatesforsports.com/   Robin Kramer at http://www.excelltricoaching.com/home.html Ketone study at https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP277831 HVMN at https://hvmn.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: (00:11:41) The FTP Test and CBD Oil HOT PROPERTY INTERVIEW: KELSEY WITHROW (00:39:11) We talk to pro USA triathlete Kelsey Withrow about her career to date, the challenges she’s had to face and her plans for the future. ONE STEP AHEAD: (01:10:54) Iron deficiency   SID TALKS: (01:26:34) Sid’s back and we catch up on all the latest tri goss and controversy in the triathlon world. LINKS: More about Kelsey Withrow at https://www.kelseywithrow.com/ More about Laura Siddall at https://laurasiddall.com/ CBD Oil at https://www.outsideonline.com/2296261/athletes-ditching-ibuprofen-cbd-marijuana?utm_medium=email&utm_campaign=Bodywork-05182019&utm_content=Bodywork-05182019+Version+A+CID_e39a3b8ee4a611eee012513bf6bba13d&utm_source=campaignmonitor%20outsidemagazine&utm_t 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: (00:30:00) Heat acclimation for both warm and temperate races.   HOT PROPERTY INTERVIEW: Dr Georgie Bruinvels (00:41:39) Dr Georgie Bruinvels is the Research Scientist for Fitr Woman – an app that lets you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle.   ONE STEP AHEAD: (01:12:08) Patella tendonitis and a potential nutritional rehab strategy. LINKS: More about Fitr Woman at https://www.fitrwoman.com/ Sports Lab Auckland at https://sportslab.net.nz/ Links for heat acclimation at https://ylmsportscience.com/2019/05/08/heat-acclimation-for-competition-in-the-heat/ and https://ylmsportscience.com/2019/05/15/heat-training-for-improved-performance-in-temperate-conditions/ 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 WINNER TRISTAN FRANKLIN: (00:09:11) Tristan won the free race entry to IRONMAN Australia | Port Macquarie. We talk to him about how his race went last weekend. FITTER RADIO COFFEE CLUB RACE WINNER LEIGH DAVIDSON: (00:19:10) Leigh won the free race entry to IRONMAN Cairns. We talk to her a few weeks out from the race to find out how she’s tracking. WORKOUT OF THE WEEK: (00:33:20) Backwards running. FITTER COACHES RACE ROUND-UP (00:43:09) Bev and Tim catch up on the weekend’s racing plus we celebrate achieving IRONMAN University accreditation across the board! HOT PROPERTY INTERVIEW: HELEN JENKINS (01:15:34) This week we talk to British professional triathlete and 2008 and 2011 ITU World Champion, Helen Jenkins. As a professional Helen has represented Great Britain at the Olympics and Wales in the Commonwealth Games. She chats to us about her career, her surgery and her plans for the future. ONE STEP AHEAD: (01:51:02) Caffeine – are you overdosing? LINKS: Helen Jenkins at https://precision-coaching.co.uk/ and on Facebook at https://www.facebook.com/helenjenkinstri/ IRONMAN Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5nBopocae IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx#axzz5nBopocae More about IRONMAN University accreditation at https://u.ironman.com/ More about Super League Triathlon at https://superleaguetriathlon.com/ IRONMAN 70.3 Vietnam at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/vietnam.aspx ITU Triathlon at https://www.triathlon.org/ Running backwards: soft landing-hard take-off, a less efficient rebound study at https://www.ncbi.nlm.nih.gov/pubmed/20719774 The Effects of Backwards Running Training on Forward Running Economy in Trained Males study at https://www.ncbi.nlm.nih.gov/pubmed/26332781 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

LAURA SIDDALL hosts the show with Bevan this week post her win at IRONMAN Australia | Port Macquarie. FITTER RADIO COFFEE CLUB FREE RACE ENTRY WINNER: LUKE PARKER (00:07:24) Luke is the winner of the free race entry competition to PORT to PORT. We catch up with Luke to find out how he’s tracking. (00:17:08) Bev and Sid review the racing from Busselton and the ITU Long Distance Worlds (00:26:37) IRONMAN 70.3 St George, Utah. Our roving reporter Meredith Gardner captures interviews from the race. Sebastian Kienle (00:28:31) Jocelyn McCauley (00:35:03) Rudy Von Berg (00:46:42) Heather Wurtele (00:50:00) IRONMAN AUSTRALIA | PORT MACQUARIE RACE REVIEW AND INTERVIEWS (01:01:16) Laura Siddall pre-race (01:01:51) Kelsey Withrow pre-race (01:12:19) Tim Reed pre-race (01:20:27) Mark Bowstead pre-race (01:30:31) Pro Panel (01:33:26) Laura Siddall talks to us about her race (02:03:01) Kelsey Withrow post-race (02:27:16) Cam Wurf post-race (02:37:05) Tim Reed post-race (02:45:46) Denis Chevrot post-race (02:52:28) LINKS: Laura Siddall at https://laurasiddall.com/ Sebastian Kienle at https://www.sebastian-kienle.com/ Jocelyn McCauley at http://jocelynmccauley.com/index.html Heather Wurtele at https://www.teamwurtele.com/ Rudy Von Berg on Facebook at https://www.facebook.com/rudyvonberg/ Cameron Wurf on Instagram at https://www.instagram.com/cjwurf/ Tim Reed at http://timreed.com.au/ Denis Chevrot at https://www.denis-chevrot.com/ Mark Bowstead on Instagram at https://www.instagram.com/markbowtri/ Kelsey Withrow at https://www.kelseywithrow.com/ Mel Burke on Facebook at https://www.facebook.com/melanie.burke.129 Caroline Steffen on Facebook at https://www.facebook.com/Caroline-Steffen-279128515444985/ IRONMAN Australia | Port Macquarie at http://ap.ironman.com/triathlon/events/asiapac/ironman/australia.aspx#axzz5miftFyy0 IRONMAN 70.3 St. George, Utah at http://ap.ironman.com/triathlon/events/americas/ironman-70.3/st.-george.aspx#/axzz5n0ZRZuVN Busselton Festival of Triathlon at http://www.busseltonfestivaloftriathlon.com.au/ ITU Long Distance Worlds at https://pontevedra2019.org/itu/en/ Port to Port MTB at https://porttoportmtb.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