Bevan and Sid introduce coverage from IRONMAN 70.3 Taupo this weekend. PREMIUM CONTENT FOR FITTER RADIO COFFEE CLUB MEMBERS ONLY: Bev collects interviews with the pros pre and post-race. Go to our Coffee Club pages at https://www.fitter.co.nz/exclusive-content/ to listen. Mike Phillips Radka Kahlefeldt FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: HEIDI SOWERBY (00:28:27) Heidi won the free race entry competition to IRONMAN New Zealand, we find out a bit more about her. HOT PROPERTY INTERVIEW: ANDREAS DREITZ (00:40:00) German triathlete Andi Dreitz raced to a podium 2nd at his debut in Roth and took the victory at his first full IRONMAN distance in October. Just back from Arizona, we talk to Andi about his career to date, his race in Kona and his plans for qualifying again next year. ONE STEP AHEAD: (01:21:05) Mikki’s kitchen LINKS: More about Laura Siddall at https://laurasiddall.com/ More about Andreas Dreitz at http://andreas-dreitz.com/ and on Facebook at https://www.facebook.com/andidreitz More about IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx More about IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx Pushys at https://www.pushys.com.au/ Sports Lab Physio at https://sportslab.net.nz/ Infinit Nutrition at http://www.infinitnutrition.com/ Mikki’s recipes at:https://mikkiwilliden.com/recipes/coconut-crusted-low-carb-lemon-cheesecake and https://mikkiwilliden.com/recipes/zoodle-pizza-bake 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

EXCLUSIVE PODCAST CONTENT FOR FITTER RADIO COFFEE CLUB MEMBERS: (00:00:00) Fitter Radio ‘Roving Reporter’ (and Fitter coached Pro Triathlete) Jarrod Harvey, introduces coverage from THE IRONMAN Western Australia race yesterday! PREMIUM CONTENT: Jarrod collects interviews with XXX Go to our Coffee Club pages at https://www.fitter.co.nz/exclusive-content/ to listen. SID TALKS WORKOUT OF THE WEEK: (00:32:25) The Off-Season. HOT PROPERTY INTERVIEW: ANNE HAUG (01:02:31) We talk to Germany’s Anne Haug about her career as an ITU athlete, her change to the long distance and her recent 3rd place podiums at 70.3 Worlds and Kona! Photo Credit  Tom Schlegel - DT Swiss ONE STEP AHEAD: (01:48:39) Rhodiola Rosea and its’ effects on sport performance.  LINKS: More about Laura Siddall at https://laurasiddall.com/ More about Anne Haug at https://anne-haug.de/ and on Facebook at https://www.facebook.com/tri.anne.haug More about PatagonMan at http://www.patagonman.com/ More about Rockman at http://www.rockmanswimrun.com/ More about IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx More about IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx Pushys at https://www.pushys.com.au/ SwimPlan at https://swimplan.com/ Rhodiola study at Now Rhodiola at https://nz.iherb.com/pr/Now-Foods-Rhodiola-500-mg-60-Veg-Capsules/335 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

EXCLUSIVE PODCAST CONTENT FOR FITTER RADIO COFFEE CLUB MEMBERS: Fitter Radio ‘Roving Reporter’ (and Fitter coached Pro Triathlete) Jarrod Harvey, introduces coverage from the IRONMAN 70.3 Western Sydney race yesterday!               PREMIUM CONTENT: Jarrod collects interviews with Terenzo Bozzone, Sam Appleton, Casey Munro, David Mainwaring, Sam Douglas, Radka Kahlefeldt, Hannah Wells and Grace Thek. Go to our Coffee Club pages at https://www.fitter.co.nz/exclusive-content/ to listen. FITTER RADIO COFFEE CLUB RACE WINNER: BRAD GEORGE (00:11:36) Brad talks to us post-race about the Queenstown Marathon. FITTER RADIO COFFEE CLUB RACE WINNER: JEN HOYLE (00:31:05) Jen Hoyle is the winner of the free entry for the Rockman in Mount Maunganui, NZ. We find out a bit more about Jen. FITTER RADIO COFFEE CLUB RACE WINNER: JASON CHESHIRE (00:42:26) Jason won the free race entry to the KiwiXtreme. We find out a bit more about Jason. ONE STEP AHEAD: (00:53:36) Holiday Eating. FITTER RADIO COFFEE CLUB RACE WINNER: SHAUN BEUTH (01:04:39) Shaun won the free race entry to the IRONMAN 70.3 in Taupo. We catch up with Shaun to find out how his training’s going. WORKOUT OF THE WEEK: LOU DAVEY (01:28:19) We talk to Clinical/Performance Psychologist for High Performance Sport New Zealand Lou Davey about self-sabotage and anxiety around racing in sport. SID AND TIM TALKS: (01:58:49) Laura ‘Sid’ Siddall is back in NZ and Fitter Coach Tim Brazier is helping her with her swimming. We have a 3-way with Tim and Sid and talk about how she’s doing. LINKS: Infinit Nutrition at https://www.infinitnutrition.com.au/ More about KiwiXtreme at http://www.kxtri.com/ More about Rockman at http://www.rockmanswimrun.com/ The Pioneer at https://www.thepioneer.co.nz/ More about IRONMAN New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx IRONMAN 70.3 Taupo at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5XjEd25NM IRONMAN 70.3 Western Sydney at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/western-sydney.aspx#axzz5XjEd25NM Lou Davey at https://hpsnz.org.nz/ Podcast Finding Mastery at https://findingmastery.net/category/podcasts/ Pushys at https://www.pushys.com.au/ SwimPlan at https://swimplan.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 WINNER: KIRSTEN GILLESPIE (00:14:05) Kirsten is the winner of our IRONMAN Western Australia race entry. We talk to Kirsten about how her training’s going a few weeks out from the race! HOT PROPERTY INTERVIEW: PROF PAUL LAURSEN (00:27:43) We bring Professor Paul Laursen back to the show to talk about his new course and text book ‘The Science and Application of High Intensity Interval Training’. FITTER RADIO COFFEE CLUB RACE WINNER: ROSS LOCKEY (00:56:45) Ross ‘The Flea’ Lockey is the winner of the ‘Enduro’ race entry at the Mount Festival of Sports in January next year. We find out a bit more about Ross. FITTER RADIO COFFEE CLUB RACE WINNER: SHANE DORMAN (01:06:17) Shane Dorman is the winner of the ‘Aquabike’ race entry at the Mount Festival of Sports in January next year. We find out a bit more about Shane.  5 MIN FOCUS: THOR HESSELBERG (01:12:46) Thor is the man behind Rockman and KiwiXtreme. We talk to Thor about these races in New Zealand next year. LINKS: More about the Mount Festival of Multisport at http://mountfestival.kiwi/ Profs new course and text book at https://hiitscience.com/ More about Paul Laursen at https://www.plewsandprof.com/ IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5X9iwNIRc More about KiwiXtreme at http://www.kxtri.com/ More about Rockman at http://www.rockmanswimrun.com/ Thor Hesselberg at http://www.thorxtri.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 WINNER: KEVIN CAMPBELL (00:14:39) We talk to Kev post his race at the Noosa Triathlon. FITTER RADIO COFFEE CLUB RACE WINNER: CAM LANGSFORD (00:30:32) Cam won the free race entry to the Mount Half – one of the events at the Mount Festival of Sports in January next year. We find out a bit more about him. WORKOUT OF THE WEEK: (00:45:17) Bevan does Pilates for Sports – the 10 week PFS Challenge.     FITTER RADIO COFFEE CLUB WINNER: NATHAN SCOTT (00:49:40) Congratulations to Nathan on winning the $150 Pushys voucher! HOT PROPERTY INTERVIEW: CALLUM MILLWARD (00:50:52) IRONMAN have now ruled on the incident in Kona when Cam Watt of Trisutto attempted to derail Callum’s race. We talk to Callum about what happened on that day. Photo Credit: Korupt Vision 5 MINUTE FOCUS – ULTRAMAN UK: (01:38:16) We talk to Ben and Darren of Racing Quest (UK) Limited, an events management team specialising in ultra-distance triathlon. Their flagship event is Ultraman UK (UMUK), a three-day staged triathlon over the traditional Ultraman distance of 515km. UMUK is widely considered as one of the toughest ultra-distance staged triathlons in the world due to its +6,500 metres of ascent, with both long gradual and short but brutally steep climbs. ONE STEP AHEAD: (02:06:08) Low carb diets and food sequencing. LINKS: More about the Noosa Triathlon at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5WUvWBn2I More about the Mount Festival of Multisport at http://mountfestival.kiwi/ More about Pilates for Sports and the 10 Week PFS Challenge at https://www.pilatesforsports.com/what-is-10pfs.html More about Racing Quest and UMUK at http://www.racingquest.co.uk/umuk/ and on Facebook at https://www.facebook.com/racingquest.co.uk More about Pushys at https://www.pushys.com.au/ Mikki’s loaf at https://mikkiwilliden.com/recipes/cinnamon-loaf One Step Ahead Study at https://www.ncbi.nlm.nih.gov/pubmed/30101510 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: (00:14:00) Racing on an LCHF diet – training the gut. FITTER RADIO COFFEE CLUB RACE WINNER: BRAD GEORGE (00:28:18) Brad won the free race entry to the Queenstown Marathon. We find out how his training’s going on the lead up to the event. HOT PROPERTY INTERVIEW: DAN PLEWS (00:39:20) Dan raced to 8hrs 24mins in Kona - a time which not only earned him the title of overall Age Group Champion but also Fastest Age Grouper of all time on that course. We talk to Dan about his spectacular performance. Dan Plews (centre) SID TALKS: (01:37:47) Sid’s back and we talk controversy! We discuss Sid’s Challenge Sardinia race plus Cam Watt’s interruption of Callum Millward’s race in Kona. LINKS: More about Dan Plews https://www.plewsandprof.com/ More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ 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 WINNER: JARROD OWEN (00:13:19) Congratulations Jarrod on winning the 12-month Training Peaks Premium Subscription. FITTER RADIO COFFEE CLUB RACE WINNER: RICHARD KINGSFORD (00:15:00) Richard won the free race entry to the Cape to Cape Mountain Bike 4-day stage event in Australia. We find out how his race went and how he felt about the day. WORKOUT OF THE WEEK: (00:27:34) Is over-striding killing the run leg of your triathlon. HOT PROPERTY INTERVIEW: SAM APPLETON (00:36:03) Whilst we were in Kona we managed to catch up with Australian pro triathlete Sam Appleton. He talks to us about his recent race results and his plans (or otherwise) to do his first full iron distance race. ONE STEP AHEAD: (01:04:56) Home-made sports drink. 5 Cups water / Half cup lime juice (fresh or pouched) / Half tsp Cream of Tartar / Quarter tsp salt / Stevia to sweeten MIKKIS RACE: (01:14:04) We catch up with Mikki and the Vegetarian post Auckland Marathon to see how they went #thejourneyto317 LINKS: More about Sam Appleton at https://www.samappleton.com/ Follow Sam on Facebook at https://www.facebook.com/samappletonprotri/ More about the Noosa Tri at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5UorQteCE More about Pushys at https://www.pushys.com.au/ More about Training Peaks at https://www.trainingpeaks.com/ More about the Cape to Cape at https://capetocapemtb.com/  More about the Mount Festival of Sport at http://mountfestival.kiwi/ and on Facebook at  https://www.facebook.com/taurangahalf/ The Auckland Marathon at https://aucklandmarathon.co.nz/ Switch Nutrition at https://switchnutrition.com.au/ 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 WINNER: SWEETCHEEKS NZ: Congratulations to Sonia Bracegirdle on winning the $100 Sweet Cheeks prize pack. FITTER RADIO COFFEE CLUB WINNER: PUSHYS: Congratulations to John Doody on winning the $150 Pushys voucher. WORKOUT OF THE WEEK: (00:14:53) Pilates for Sports athlete screening.   HOT PROPERTY INTERVIEW: MEL HAUSCHILDT: (00:21:00) Whilst we were in Kona we managed to catch up with Australian pro triathlete Mel Hauschildt. Mel was unfortunately recovering from an injury prior to Kona and unable to compete. This is now the 5th Kona in which she’s been unable to compete due to injury. Mel talks to us about what’s been happening and how she’s feeling right now. FITTER RADIO COFFEE CLUB RACE WINNER: KEVIN CAMPBELL: (00:51:24) Kevin won the free race entry to the iconic Noosa Triathlon. We find out how his training’s been going for this awesome event plus we find out how his 70.3 race went on the Sunny Coast too! ONE STEP AHEAD: (01:02:42) Vegetarian diets and the athlete. LINKS: More about Mel Hauschildt at http://www.melissahauschildt.com/ Follow Mel on Facebook at https://www.facebook.com/melhauschildt More about Pilates for Sports at https://www.pilatesforsports.com/ More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ More about Pushys at https://www.pushys.com.au/ More about The Noosa Triathlon Multisport Festival at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5Ub4ITa24 Link to prof and aniko and lchf diet not suitable 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

BRADEN CURRIE: (00:25:46) RACHEL MCBRIDE: (00:36:05) ANDY POTTS: (00:42:47) EMMA PALLANT: 00:46:49) CAMERON BROWN: (00:49:17) HEATHER JACKSON: (00:52:09) TIM BERKEL: (00:56:09) HELLE FREDERIKSEN (00:58:26) TIM REED (01:07:24) Sarah True: (01:10:27) JOE SKIPPER: (01:13:26) LUCY CHARLES (01:21:15) DAN PLEWS: (01:25:38) LAURA SIDDALL (01:29:14) DAVID McNAMEE (01:35:13) LIZ BLATCHFORD: (01:39:30) BETH AND LUKE McKENZIE: (01:40:53) TERESA ADAM: (01:44:42) JAMES CUNNAMA: (01:49:50) ANGELA NAETH: (01:53:39) TOP 5 FEMALES: (01:57:32) TOP 5 MALES: (02:09:05) LINKS: More about Pushys at https://www.pushys.com.au/ More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ 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

Mikki reports back from another day of the IRONMAN Sports Medicine Conference in Kona. JOSH AMBERGER: (00:15:45) JAN VAN BERKEL: (00:36:32) MEREDITH KESSLER: (01:00:31) KEVIN COLLINGTON: (01:25:35) LIZ BLATCHFORD: (01:43:08) Photo Credit Korupt Vision WILL CLARKE (01:53:48) EMMA PALLANT: (02:08:25) LINKS: More about Kevin Collington at http://www.kevincollington.com/ Follow Kevin on Facebook at https://www.facebook.com/KevinCollingtonTriathlete/ More about Jan Van Berkel at http://janvanberkel.com/ Follow Jan on Facebook at https://www.facebook.com/janvanberkel/ More about Josh Amburger at http://www.josh-amberger.com/ Follow Josh on Facebook at https://www.facebook.com/josh.amberger More about Meredith Kessler at http://www.meredithkessler.com/ Follow Meredith on Facebook at https://www.facebook.com/mbkessler55 Follow Emma on Facebook at https://www.facebook.com/emma.pallant.77 Follow Liz Blatchford on Instagram at https://www.instagram.com/liz_blatchford/ More about Will Clarke at http://will-clarke.com/ Follow Will on Facebook at https://www.facebook.com/clarkey.will.tri/ 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