FITTER RADIO COFFEE CLUB: BRAD GEORGE (00:09:05) Australian Brad George is the winner of our Queenstown Marathon entry. An ultra-runner turned IRONMAN Brad is off to Kona this year to support his partner at the IRONMAN World Champs. Brad lives in Darwin so will be flying over for the Queenstown Marathon in November – he’ll also be racing for a sub-3! WORKOUT OF THE WEEK: (00:28:38) The Forward Lean. HOT PROPERTY INTERVIEWS: IRONMAN 70.3 SUNSHINE COAST (00:39:16) HANNAH WELLS – 3rd ANNABEL LUXFORD – 2nd CAROLINE STEFFEN – Winner of the IRONMAN 70.3 Sunshine Coast   DAVID MAINWARING – 3rd CRAIG ALEXANDER – 2nd TIM REED – Winner of the IRONMAN 70.3 Sunshine Coast FITTER RADIO COFFEE CLUB RACE WINNER – KRYSTLE HOCKLEY (01:11:48) We talk to our Fitter Radio Coffee Club winner Krystle Hockley who raced to 2nd overall age group female at the IM703 Sunshine Coast. SID TALKS: (01:32:00) Sid’s back in Girona and we talk through the 2018 KPR rankings, who’s off to Kona and how it’s going to change next year. Plus, Sid joins the Fitter Radio Coffee Club. ONE STEP AHEAD: (01:26:00) 2 versions of Mikki’s porridge: 1/3 cup wholegrain rolled oats / 2 tbspns chia seeds / ¼ tspn turmeric / 1/8 tspn cinnamon / 1/8 tspn cardamom / 1 scoop protein powder / ¾ cup milk of choice / Pepper ¾ cup almond milk / 6 tbspns desiccated coconut / 3 tbspns ground almonds / 1½ tbspns of ground golden flaxseed / 1 scoop of protein powder / Pinch sea salt LINKS: Thorsten Radde at TriRating https://www.trirating.com/ More about Laura Siddall at https://laurasiddall.com/   Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/   IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5PKbpOO8V The Essentials of Running Mechanics with Bobby McGee:  https://www.youtube.com/watch?v=GSGzqkjrWRA Follow Hannah Wells on Facebook at https://www.facebook.com/Hannah.Wells.Triathlete/ Follow Annabel Luxford on Facebook at https://www.facebook.com/Annabel-Luxford-Professional-Triathlete-186982438138576/ Follow Caroline Steffen on Facebook at https://www.facebook.com/Caroline-Steffen-279128515444985/ Follow David Mainwaring on Facebook at https://www.facebook.com/DavidMainwaringTriathlete/ Follow Craig Alexander on Facebook at https://www.facebook.com/CrowieCraigAlexander/ Follow Tim Reed on Facebook at https://www.facebook.com/timreedprotri/ Follow Krystle Hockley on Facebook at https://www.facebook.com/krystle.hockley Queenstown Marathon at https://queenstown-marathon.co.nz/ Pushys at https://www.pushys.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 RACE ENTRY WINNER: RICHARD KINGSFORD (00:11:06) We talk to Richard Kingsford, Coffee Clubber and recent winner of the free entry to the Cape to Cape 4 Day MTB race. For Richard this event will mark a return to ‘adventure tourism’ after a debilitating back injury which required endless rehab and minor back surgery. The Cape to Cape will be a chance to celebrate getting back into it.  He’ll also be training hard for the brewery finish too! WORKOUT OF THE WEEK: (00:21:28) We talk to Noeleen O’Shea, Co-Founder of Pilates for Sports (PFS). 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.  PFS have linked Pilates to the movement patterns in sport and deliver this as a 10-Week challenge to improve your performance.  Access to the challenge can be either online or with one of their certified partner studios.     FITTER RADIO COFFEE CLUBBER BEN SHEPHERD: Ben has been getting great traction from his work with the Pilates for Sports 10 Week Challenge which aims to improve his pedal stroke and enhance his efficiency on the bike. We think his frame size might have caused most of the issues... HOT PROPERTY INTERVIEW/SID TALKS: JOE SKIPPER AND LAURA SIDDALL: (00:47:43) Joe and Laura are currently in Font Romeu in France enjoying some training at altitude. They talk to us about their recent races, what’s coming up and their plans for Kona. ONE STEP AHEAD: (01:27:30) Reducing toxin exposure for athletes. FITTER RADIO COFFEE CLUB GIVEAWAY: (01:40:00) This Sunday we’re drawing a $150 voucher from Pushys for our Fitter Radio Coffee Club members. Pushys are also offering all our listeners a 10% site wide discount with exclusions* for the 2 days leading into the race - from 8am on Friday 24 August until 11pm on Saturday 25 August with the code FIT10. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: KEVIN CAMPBELL: (01:42:12) We talk to Kevin Campbell, Coffee Clubber and recent winner of the free entry to the Noosa Triathlon. This will be Kevin’s first trip to Noosa and he’ll be racing there this November after competing at the IRONMAN 70.3 Sunshine Coast this month and before going off to compete at IRONMAN Western Australia in December. LINKS: More about Joe Skipper at http://joeskipper.co.uk/ and on Facebook at https://www.facebook.com/Joeskippertriathlete/ More about Laura Siddall at https://laurasiddall.com/ and on Facebook at https://www.facebook.com/laura.siddall.5333 The Dirty Dozen and Clean Fifteen at https://www.ewg.org/foodnews/ Noosa Triathlon Multisport Festival at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5ObND13jY Queenstown Marathon at https://queenstown-marathon.co.nz/ Pushys at https://www.pushys.com.au/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ Pilates for Sports at https://www.pilatesforsports.com/ Cape to Cape at https://capetocapemtb.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: (00:14:03) Burning matches – high power outputs during the bike leg which could potentially impact your run in a race. FITTER RADIO COFFEE CLUB RACE ENTRY WINNER: KRYSTLE HOCKLEY (00:29:19) We talk to Krystle Hockley, Coffee Clubber and recent winner of the free entry to IRONMAN 70.3 Sunshine Coast. Krystle’s plan this year was to turn Pro however her plans changed when training partner and close friend Lauren Parker offered to support her on another quest to Kona. HOT PROPERTY INTERVIEW: NIKKI BARTLETT (00:40:52) British pro triathlete Nikki Bartlett talks to us about her move from high performance rowing into triathlon, her experiences in Kona and her plans to get back there in 2019. ONE STEP AHEAD: (01:29:19) Exercising whilst on a keto diet – some tips to make the transition a bit easier. LINKS: Krystle Hockley is on Facebook at https://www.facebook.com/krystle.hockley More about Lauren Parker at https://www.laurenparkerfoundation.com.au/ More about Nikki Bartlett at https://www.nikkibartlett.com/ Follow Nikki on Facebook at https://www.facebook.com/NikkiBartlettTriathlete/ IM703 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5Nr24fRuc Queenstown Marathon at https://queenstown-marathon.co.nz/ Pushys at https://www.pushys.com.au/ Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ 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

Bevan and Tim are hosting this week and they wrap up the Fitter Sunshine Coast Training Camps. HAMISH PEPPER: (00:13:25) Hamish Pepper, NZ Olympian and Americas Cup sailor, has been a triathlete in training on our camp this week. He talks to us about his history as a Sailor and his journey to becoming a triathlete to take on the Xterra Worlds in Maui this year. SID TALKS: (00:31:37) Sid’s with us again this week and we talk 70.3 Worlds, KPR Rankings, Challenge Prague and Ryan Air! HOT PROPERTY INTERVIEW: LISA NORDEN: (01:23:43) We interview Lisa Norden, Swedish pro Triathlete about her career to date, her frustration with injury and her recent win at the IRONMAN 70.3 Jönköping Sweden. LINKS: Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Lisa Norden at http://www.lisanorden.com/  and on Facebook at https://www.facebook.com/lisanorden/ IRONMAN Sweden on Facebook at https://www.facebook.com/IronmanSverige/ More about Hamish Pepper at https://en.wikipedia.org/wiki/Hamish_Pepper 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 TRAINING CAMPS AND COFFEE CLUB EPISODE: (00:00:00) Bevan, Mikki and Tim host this week from Noosa and we talk Fitter Training Camps and the launch of the Fitter Radio Coffee Club. SQUID TALKS: (00:41:07) Nathan Shearer’s back for Squid Talks and we talk Noosa Training Camps and his experiences of both the IRONMAN 70.3 Sunshine Coast and Noosa Triathlon. He also tells us more about his experiences with Pilates for Sports. HANNAH WELLS: (01:06:34) We talk to Fitter Coached pro triathlete Hannah Wells about her build up to Sunny Coast 70.3 and her experiences of the race in the past where she came 2nd. LINKS: More about Hannah Wells at https://hannahwellsathlete.wordpress.com/ and on Facebook at https://www.facebook.com/Hannah.Wells.Triathlete/ IRONMAN 70.3 Sunshine Coast at http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz5McVmRCyX Nathan Shearer at http://www.tzeromultisport.com/nathan-shearer.html and on Facebook at https://www.facebook.com/nathanshearertriathlete Noosa Triathlon Multisport Festival at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5McVmRCyX Fitter Radio Coffee Club at https://www.fitter.co.nz/join-us/ Pilates for Sport at https://www.pilatesforsports.com/ More about the Cape to Cape at https://capetocapemtb.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: (00:00:00) We talk Mikki’s progress on her #journeyto317 at the Auckland Marathon. HOT PROPERTY INTERVIEW: KIM MORRISON (00:16:06) British professional triathlete Kim Morrison is in a rich vein of form having just won IM703 Finland and coming second behind Lisa Norden at IM703 Sweden. We talk to Kim about the races and her plans going forward. SID TALKS: (00:52:13) Sid’s back in Girona and on the couch. We talk through her potential race schedule, whether she should do Challenge Championship or Kona and we chew the fat on the recent ITU Long Distance Worlds in Denmark and Ironman England. ONE STEP AHEAD: (01:26:30) Beta-Alanine supplementation in Masters athletes: The latest research shows supplementation increases physical performance and improves executive function following endurance exercise in middle aged individuals. LINKS: More about Kim Morrison at http://www.kimberleymorrison.co.uk/ and on Facebook at https://www.facebook.com/KimberleyHaltonFarrowMORRISON More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Beta alanine https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0238-7 Marathon investigations article at https://www.marathoninvestigation.com/2018/07/disqualified-triathlete-anita-carcone.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: (00:14:10) Drugs in Triathlon. HOT PROPERTY INTERVIEW: SARA GROSS (00:29:00) Sara Gross, ex triathlete now Media Mogul, has set up a new media website “Live Feisty Media” aimed at empowering new perspectives and voices in triathlon & beyond. We talk about Sara’s new initiative plus her other interests which include the ‘Outspoken women in triathlon summit’ bringing together women’s voices to elevate women in triathlon. SID TALKS: (01:08:37) Sid’s in Tuscany and we talk IM Frankfurt. ONE STEP AHEAD: (01:43:30) Maximising cellular adaptation to endurance exercise and skeletal muscle.  LINKS: More about Sara Gross at  http://www.saragross.ca/ More about Live feisty Media at http://livefeisty.com/ and on Facebook at https://www.facebook.com/livefeistymedia/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ One step Ahead article at https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30257-2 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

LISTENER QUESTIONS: (00:14:52) We answer two listener questions. One about online bike fits and the other about ‘Best Bike Splits’. HOT PROPERTY INTERVIEW: RACHEL KLAMER & RICHARD MURRAY: (00:28:30) We catch up with Richard and Rachel to talk about their maiden WTS victories this year and where they’re at with coaching, training and racing. SID TALKS: (01:13:15) Sid’s back and we talk through her recent 4th place at Roth and the recent controversy around Ironman Austria. ONE STEP AHEAD: (02:03:28) Mikki’s doing the Auckland Marathon – This week’s O.S.A. segment is all about her and #thejourneyto317 LINKS: More about Richard Murray at http://www.trimurray.com/ and on Facebook at https://www.facebook.com/Richardtrimurray/ More about Rachel Klamer at http://www.rachelklamer.com/ and on Facebook at https://www.facebook.com/rachelklamertriathlete/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Automated Bike Fit Measurement App Review by DC Rainmaker at www.dcrainmaker.com Best Bike Split at https://www.bestbikesplit.com Jack Daniels VDot Running Calculator at https://runsmartproject.com/calculator   More about Pruvit Max sachets at https://pruvitnow.com/product/ketoos-bio-max/ 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: (00:17:04) Should we make our bikes lighter or more aero. HOT PROPERTY INTERVIEW: DOUGAL ALLAN (00:30:50) Bevan and Tim talk to Fitter coached athlete Dougal Allan about running mechanics and his recent decision to race Coast to Coast 2019. ONE STEP AHEAD: (01:09:02) Amino acids.   LINKS: More about Dougal Allan at https://www.dougalallan.com/ Follow Dougal on Facebook at https://www.facebook.com/DAendurance/ Ken Ballhause at Adaptive HP in Melbourne at https://www.adaptivehp.com/ Wattie Ink at https://www.wattieink.com/   51 Speed Shop at https://51-speedshop.com/ Dave Bowden at Speed Theory http://speedtheory.co.nz/ Marathon investigations at https://www.marathoninvestigation.com/ One Step Ahead articles at https://scholar.google.co.nz/scholar?as_ylo=2018&q=branched+chain+amino+acids+endurance&hl=en&as_sdt=0,5&as_vis=1#d=gs_qabs&p=&u=%23p%3DxgG5SUTT4PsJ and https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30257-2 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: (00:14:31) The drive chain. HOT PROPERTY INTERVIEW: MIKE REILLY (00:22:15) We attended an evening with Mike Reilly in February this year which had been organised by Auckland City Tri Club. Here’s the recording from that evening where Mike Reilly (Voice of Ironman) and co-host Cameron Brown share their inspirational stories and insights. ONE STEP AHEAD: (01:22:50) Keto Kalm and Mikki’s Mince Bake. Mince Bake: Line a baking tray with baking paper. Spread mince over the tray.  Sprinkle over 2 tbsps of cajun seasoning, 2 tsps of cumin, 2 tsps of oregano, chopped up bits of pumpkin, pickles and red onion.  Season and add a drizzle of olive oil.  Bake at 200C for 10 mins. Take out and mix around and pop back in oven for another 5 mins. Take out and mix in shredded red and/or green cabbage. Back in oven for another 10 mins or until pumpkin is soft. SQUID TALKS: (01:30:15) Nathan Shearer Australian Pro Triathlete (aka Squidward) steps in for Sid this week and they talk Hoka running shoes, Nathan’s FTP and Challenge Roth. LINKS: Chain cleaning link https://cyclingtips.com/2018/05/chain-cleaning-and-maintenace-how-to/ friction-facts.com at http://www.ceramicspeed.com/ Ken Ballhause at Adaptive HP in Melbourne at https://www.adaptivehp.com/ More about Mike Reilly at https://mikereilly.net/ Follow Mike Reilly on Facebook at https://www.facebook.com/mike.reilly.ironman/ More about Cam Brown at https://cameronbrowntriathlete.com/about/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Keto Kalm at https://pruvitnow.com/product/ketokalm-chocolate/ More about Nathan Shearer at https://www.tzeromultisport.com/nathan-shearer.html More about Trainer Road at https://www.trainerroad.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