An intro from Bev and Mikki. BRADEN CURRIE: (00:10:32) SARAH TRUE: (00:29:51) CALLUM MILLWARD: (00:43:56) JOE SKIPPER: (01:06:25) MIKE PHILLIPS: (01:19:49) LUKE AND BETH MCKENZIE: (01:38:20) KRYSTLE HOCKLEY AND LAUREN PARKER: (02:12:00) LINKS: More about Braden Currie at https://www.bradencurrie.com/ Follow Braden on Facebook at https://www.facebook.com/multisportbradencurrie/ Follow Sarah on Facebook at https://www.facebook.com/sgroffy/ More about Callum Millward at https://www.callummillward.com/ Follow Callum on Facebook at https://www.facebook.com/callummillward5 More about Joe Skipper at http://joeskipper.co.uk/ Follow Joe on Facebook at https://www.facebook.com/Joeskippertriathlete/ More about Mike Phillips at https://mikephillips.co.nz/ Follow Mike on Facebook at https://www.facebook.com/Mikephillipsnz More about Luke at http://lukemckenzie.com/ and Beth on Facebook at https://www.facebook.com/bethgerdes More about Lauren Parker at https://www.laurenparkerfoundation.com.au/   More about Krystle Hockley at http://www.krystlehockley.com/ Follow Lauren on Facebook at https://www.facebook.com/Lozeloquence and Krystle at https://www.facebook.com/krystle.hockley 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 Day 3 of the IRONMAN Sports Medicine Conference in Kona.  SUSIE CHEETHAM: (00:17:24)  JOCELYN McCAULEY: (00:48:59) TIM VAN BERKEL: (01:24:31) SIMON COCHRANE: (01:39:15) KIRSTY CALMAN: (01:55:26) LINKS: More about Tim Berkel at https://www.timberkel.com/ Follow Tim on Facebook at https://www.facebook.com/TimBerkelOfficial/ Follow Jocelyn McCauley on Facebook at https://www.facebook.com/Jocelyn-McCauley-Professional-Triathlete-191314248136083/ More about Susie Cheetham at http://www.susiecheetham.com/ Follow Susie on Facebook at https://www.facebook.com/susiecheethamtriathlete/ More about Simon Cochrane at http://www.simoncochrane.net/ Follow Simon on Facebook at https://www.facebook.com/SimonCochraneIronman/ 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’s reports back from the IRONMAN Sports Medicine Conference in Kona and gives us an update on her marathon #journeyto317. ANDREW STARYKOWICZ: (00:22:30) MARCUS COOK: (01:09:32) MARSHALL MCNEICE AND BEN PHILLIPS: (01:09:32) Dylan McNeice and Marshall McNeice Mike Phillips and Ben Phillips TIM REED: (02:03:30)   LINKS: More about Tim Reed at http://timreed.com.au/  Follow Tim on Facebook at https://www.facebook.com/timreedprotri/ More about Andrew Starykowicz at http://www.andrewstarykowicz.com/ Follow Starky on Facebook at https://www.facebook.com/starykowicz/ More about Marcus Cook at http://bigtolittle.com/ Marshall McNeice at https://www.facebook.com/marshmarsh Ben Phillips at https://www.facebook.com/ben.phillips.1612 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

THE FITTER RADIO COFFEE CLUB HAS A NEW SPONSOR: SWIMPLAN (00:16:00) Give your pool sessions some structure, swim further, stay focussed and enjoy your workouts even more. Swimplan calculates target times using your Critical Swim Speed and automatically creates workouts using your preferences including the equipment you use and the strokes you like to swim. Create your own personalized workout plan and let Swimplan take care of your individual session settings. Fitter Radio listeners have been offered a 20% discount on Swimplan Premium subscriptions. Go to the website at www.swimplan.com/fitter register for free and when you upgrade to Swimplan Premium use the Promo code Fitter. FITTER RADIO COFFEE CLUB WINNER: (00:19:12) Congratulations to Dean Galt on winning the FREE Premium Training Peaks account! TIM O’DONNELL AND MIRINDA CARFRAE: (00:21:17) TERESA ADAM: (00:27:08) MEL BURKE: (00:40:30) DEAN GALT: (00:49:22) HEATHER JACKSON: (01:04:03) LINSEY CORBIN: (01:31:25) LINKS: Born to Run at https://www.amazon.com/Born-Run-Hidden-Superathletes- Greatest/dp/0307279189               More about Teresa Adam at https://teresaadamtriathlete.blogspot.com/ Follow Teresa on Facebook at https://www.facebook.com/TeresaAdamNZTriathlete/ More about Training Peaks at https://www.trainingpeaks.com/ More about Heather Jackson at http://www.heatherjacksonracing.com/ Follow Heather on Facebook at https://www.facebook.com/heatherjacksonracing/ More about Linsey Corbin at http://www.linseycorbin.com/ Follow Linsey on Facebook at https://www.facebook.com/Linsey-Corbin-141393535892316/ Pilates for Sports at https://www.pilatesforsports.com/ More about Mirinda Carfrae at http://www.mirindacarfrae.com/ Follow Rinny on Facebook at https://www.facebook.com/rinnytriathlon/ More about Tim O’Donnell at https://www.timothyodonnell.com/ Follow Tim on Facebook at https://www.facebook.com/TOinTRI/ Follow Mel on Facebook at https://www.facebook.com/melanie.burke.129 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

Sid’s hosting and we bring you our first podcast from Kona!  We kick off with a chat with Sid about her recent win at Challenge Madrid. CAMERON BROWN: (00:30:43) RACHEL MCBRIDE: (01:05:21) MEGAN ARTHUR: (01:49:08) LINKS: More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/laura.siddall.5333 More about Challenge Madrid at http://www.challenge-family.com/race/challenge-madrid/ More about Cameron Brown at https://cameronbrowntriathlete.com/about/ Follow Cam on Facebook at https://www.facebook.com/CameronBrownTriathlete/ More about Rachel McBride at https://www.rachelmcbride.com/ Follow Rachel on Facebook at https://www.facebook.com/rachelmcbridetri/ Megan Arthur on Facebook at https://www.facebook.com/megan.arthur.92

WORKOUT OF THE WEEK: (00:18:42) Kicking in swimming. FITTER RADIO COFFEE CLUB COMPETITION WINNER: RICHARD KINGSFORD (00:33:30) Richard won the free race entry to the Cape to Cape Mountain Bike Race. We find out how his training’s going for this 4 stage MTB event in Western Australia. FITTER RADIO COFFEE CLUB COMPETITION WINNER: SHAUN BEUTH (00:42:38) Shaun won the free race entry to the IRONMAN 70.3 in Taupo. We talk to Shaun after his recent trek in South America and find out a bit more about him and his history in the sport. HOT PROPERTY INTERVIEW: RADKA KAHLEFELDT (00:54:26) Czech athlete Radka Kahlefeldt is producing some great results after the birth of her baby. She talks to us about life as a mum and her season to date. ONE STEP AHEAD: (01:14:43) Weight loss and the athlete LINKS: More about Radka at https://www.radkaracing.com/ Follow Radka on Instagram at https://www.instagram.com/radkavodickova1/ IRONMAN Taupo 70.3 at http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5SbpOJjs7 More about Cape to Cape at https://capetocapemtb.com/ Study on kicking at https://www.jbiomech.com/article/S0021-9290(18)30406-8/fulltext  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: (00:13:45) Congratulations to Debbie Lewry on winning the $100 prize pack from Sweet Cheeks NZ! 5 MINUTE FOCUS: (00:15:38) The Coros Frontier Smart Road Helmet from Pushys HOT PROPERTY INTERVIEW: DYLAN MCNEICE (00:23:25) Dylan McNeice NZ long distance pro triathlete has moved to an LHCF way of eating. We talk to him about the change and answer some questions that Dyl has about what he should and shouldn’t be eating. Dyl’s 90 Second Keto Bread Recipe: 1 x egg / 30g of almond flour / ½ teaspoon of baking powder / Salt ONE STEP AHEAD: (01:09:37) Coffee. WORKOUT OF THE WEEK: (01:15:30) Jetlag. HOT PROPERTY INTERVIEW (2) TAYLER REID: (01:26:55) The newly crowned U23 ITU Grand Final World Champ, Kiwi Tayler Reid. LINKS: More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ More about Dylan McNeice at http://dylanmcneice.com/   Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete/ More about Tayler Reid at https://www.triathlon.org/athletes/profile/tayler_reid Follow Tayler on Facebook at https://www.facebook.com/taylerreidnz/ More about Pushys at https://www.pushys.com.au/ Cycling helmet at https://www.pushys.com.au/coros-frontier-smart-road-helmet-black-blue.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

FITTER RADIO COFFEE CLUB WINNER: (00:10:59) Congratulations to Graham Brewster on winning the FREE Premium Training Peaks account! FITTER RADIO COFFEE CLUB COMPETITION TIME: (00:11:53) This week we’re offering club members a $100 prize pack from Sweet Cheeks NZ. Draw closes this Friday 21 September at 12 noon (NZ time) PILATES FOR SPORTS – ATHLETE SCREENING (00:13:42) We talk to Noeleen O’Shea, Co-Founder of Pilates for Sports. Pilates for Sports, the official supplier of Pilates Strength and Conditioning, is the ultimate strength and conditioning workout that will take your performance to the next level. This week Noeleen tells us about a cool service they offer to help athletes identify weaknesses in their cycling.   WORKOUT OF THE WEEK: (00:18:28) We follow up on strength training with a recent study on evaluating muscular adaptations between low-, moderate-, and high-volume resistance training (RT) protocols in resistance-trained men. HOT PROPERTY INTERVIEW: DANIELA SAMMLER (00:28:00) We interview German pro Triathlete and winner of 2018 Challenge Roth Daniela Sammler. Bev talks to Dani about her career to date and her recent win at Challenge Roth. ONE STEP AHEAD: (00:55:58) Hydration. SID TALKS: (01:06:25) Sid’s back in Girona and we catch up with her race at Challenge Walchsee plus we chew the tri fat. ITU ROUND UP: (01:47:41) FITTER coaches Bevan and Tim do a roundup of the weekends racing at the ITU World Series Grand Final at the Gold Coast. LINKS: More about Training Peaks at https://www.trainingpeaks.com/ More about Daniela Sammler at https://www.daniela-saemmler.com/   Follow Daniela on Facebook at https://www.facebook.com/DanielaSaemmler/ Pilates for Sports at https://www.pilatesforsports.com/ More about the ITU Grand Final Gold Coast at https://goldcoast.triathlon.org/ IM703 Taupo at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/taupo.aspx#axzz5RJr1QLGn Workout of the Week study at https://www.ncbi.nlm.nih.gov/pubmed/30153194 More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Pilates for Sports at https://www.pilatesforsports.com/ More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/laura.siddall.5333 More about Challenge Walchsee at http://challenge-walchsee.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 COMPETITION TIME: (00:00:15.37) This week our Coffee Club members all go in the draw to win a Training Peaks Premium Account! Draw closes 12 noon Friday 14 September. FITTER RADIO COFFEE CLUB WINNER: KIRSTEN GILLESPIE (00:16:28) We talk to Fitter Radio Coffee Clubber Kirsten Gillespie, recent winner of the IRONMAN Western Australia free race entry and Secret Double Agent! 😊 Based in Canberra Kirsten has already completed two full IRONMAN races – both at IRONMAN Australia Port Macquarie. This time she’s looking to go faster! WORKOUT OF THE WEEK: (00:30:37) Our FITTER coaches Bevan and Tim Brazier chat about the upcoming ITU WTS Grand Final in the Gold Coast! HOT PROPERTY INTERVIEW: KRISTIAN BLUMMENFELT (00:58:42) Kristian Blummenfelt from Bergen, Norway is currently one of the best ITU athletes in the world. Finishing 3rd in the ITU World Triathlon Series (WTS) last year he has continued on to win or podium at multiple ITU World Cup races including a win at the Super League Jersey in 2017. We catch up with him in Australia on the lead up to the ITU Grand Final on the Gold Coast this weekend. ONE STEP AHEAD: (01:35:04) Providing variety on an LCHF diet. LINKS: More about Training Peaks at https://www.trainingpeaks.com/ More about Kristian Blummenfelt at about http://www.kristianblu.com/ Follow Kristian on Facebook at https://www.facebook.com/triblu1/ IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5QHaqYbja More about the ITU Grand Final Gold Coast at https://goldcoast.triathlon.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

WORKOUT OF THE WEEK: (00:09:26) We have a fascinating chat with Postdoctoral Fellow, John Farrell III, PhD. about the benefits of strength training for endurance athletes. John talks us through his 3 recent studies in resistance training and the endurance athlete. HOT PROPERTY INTERVIEWS: CALLUM MILLWARD (00:49:40) We catch up with Callum (Nigel) Millward to talk about the journey to his Kona qualification plus Bev and Callum both do a bit of post-race analysis on the IRONMAN 70.3 World Championship races. ONE STEP AHEAD: (01:40:41) The similarities between alcohol intoxication and sleep deprivation. LINKS: Aerobic Exercise Supplemented With Muscular Endurance Training Improves Onset of Blood Lactate Accumulation at https://journals.lww.com/nsca-jscr/Abstract/2018/05000/Aerobic_Exercise_Supplemented_With_Muscular.25.aspx Metabolic Response to Four Weeks of Muscular Endurance Resistance Training at http://www.journals.aiac.org.au/index.php/IJKSS/article/view/3824 Eight Weeks of High-Volume Resistance Training Improves Onset of Blood Lactate in Trained Individuals at https://journals.lww.com/nsca-jscr/Abstract/2017/08000/Eight_Weeks_of_High_Volume_Resistance_Training.16.aspx IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5PKbpOO8V More about Callum Millward at http://www.callummillward.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