HOT PROPERTY INTERVIEW: SARAH TRUE (00:15:03) American pro triathlete Sarah True moved from ITU to the 70.3 distance in 2017. Since then she’s hardly been off the podium. Sarah will be on the start line for first Iron distance on July 8, the Ironman European Champs in Frankfurt. We can’t wait to see how she goes. WORKOUT OF THE WEEK: (01:23:42) Altitude – a few tit bits. SID TALKS: (01:34:38) We catch up with Sid in Girona to talk all things triathlon. LINKS: Follow Sarah on Facebook at https://www.facebook.com/sgroffy/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Brad Kearns at http://www.bradkearns.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

THE CAIRNS AIRPORT IRONMAN CAIRNS ASIA PACIFIC CHAMPIONSHIP 2018 THE INTERVIEWS – PRE-RACE: LUKE & BETH MCKENZIE: (00:02:14) BRADEN CURRIE & MIKE PHILLIPS: (00:14:32) TIM REED: (00:22:17) LIZ BLATCHFORD: (00:28:53) Ambassador for the Cairns Airport Ironman Cairns Asia Pacific Championship TERENZO BOZZONE: (00:48:07) CALLUM MILLWARD: (00:52:36) FINISH LINE INTERVIEWS: BETH MCKENZIE – 3RD (00:59:37) MIRINDA CARFRAE – 2ND (01:04:05) TERESA ADAM – IRONMAN ASIA PACIFIC REGIONAL CHAMPION! (01:09:12) KYLE BUCKINGHAM – 6TH (01:22:45)   TIM O’DONNELL – 4TH (01:34:30) TERENZO BOZZONE – 3RD (01:43:55) JAVIER GOMEZ – 2ND (01:50:14) BRADEN CURRIE – IRONMAN ASIA PACIFIC REGIONAL CHAMPION! (01:52:50) LINKS: Luke Mckenzie at http://lukemckenzie.com/ and on Facebook at https://www.facebook.com/lukemckenzietriathlete/ Beth Mckenzie at http://bethgerdes.com/ and on Facebook at https://www.facebook.com/bethgerdestriathlete/ Braden Currie at https://www.bradencurrie.com/ and on Facebook at https://www.facebook.com/multisportbradencurrie/ Mike Phillips at http://mikephillips.co.nz/ and on Facebook at https://www.facebook.com/Mikephillipsnz Tim Reed at http://timreed.com.au/ and on Facebook at https://www.facebook.com/timreedprotri/ Liz Blatchford on Facebook at https://www.facebook.com/Liz-Blatchford-163379120392712/ and on Instagram at https://www.instagram.com/liz_blatchford/ Terenzo Bozzone at http://www.terenzo.com/ and on Facebook at https://www.facebook.com/terenzobozzone Callum Millward at http://www.callummillward.com/ and on Facebook at https://www.facebook.com/callummillward5 Javier Gomez at http://www.javiergomeznoya.com/ and on Facebook at https://www.facebook.com/Javier-Gomez-Noya-98479548856/ Kyle Buckingham at https://www.kylebuckingham.co.za/ and on Facebook at https://www.facebook.com/kylebuckinghampro/ Teresa Adam at  https://www.tac.kiwi.nz/ and on Facebook at https://www.facebook.com/TeresaAdamNZTriathlete/ Mirinda Carfrae at http://www.mirindacarfrae.com/ and on Facebook at https://www.facebook.com/rinnytriathlon/ Tim O’Donnell at http://timothyodonnell.com/ and on Facebook at https://www.facebook.com/TOinTRI/ 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/ONE STEP AHEAD: (00:12:57) Training the gut to tolerate carbohydrates. HOT PROPERTY INTERVIEW: DEDE GRIESBAUER (00:29:00) American pro triathlete Dede Griesbauer is a 3-time top 10 finisher in Kona and, at the age of 47, continues to compete at the highest level.  We talk to Dede about her career to date, her upcoming race in Texas and her near career ending crash in 2011 when she was told she’d never run again. 5 MIN FOCUS: (01:20:00) We catch up with Thorsten Radde of TriRating and talk IM Cairns – who’s looking good for the win, Challenge Roth and the new initiative to add English commentary to the Challenge Roth race streaming plus we discuss how the changes to the Kona qualification process might impact on an athlete’s chances of making it to Kona. SID TALKS: (01:49:30) We catch up with Sid in Girona and talk through the weekend’s racing. LINKS: Link to research article at http://www.mysportscience.com/single-post/2017/03/25/Training-the-gut-for-athletes?_amp_=true More about Dede Griesbauer at http://www.dede-griesbauer.com/ Follow Dede on Facebook at https://www.facebook.com/dedegriesbauer Thorsten Radde of TriRating at https://www.trirating.com/ More about Laura Siddall at https://laurasiddall.com/ Follow Laura on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ The Magic Pill at https://www.netflix.com/nz/title/80238655 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: (00:17:18) Substrate metabolism during Ironman Triathlon – different horses on the same courses. HOT PROPERTY INTERVIEW: JEN ANNETT (00:35:33) Jen Annett, Canadian pro triathlete, was hit by a car in 2008 whilst bike training for the Ironman World Champs in Hawaii. As a result of that accident she developed epilepsy. Determined not to let it slow her down she continued to follow her Ironman dream and since then has raced to many podium placings and wins including recently taking the World Record Ironman bike record at Texas. WORKOUT OF THE WEEK: (01:18:48) Bevan and Tim talk all things Open Water Swimming. LINKS: More about Jen Annett at https://www.jenannett.com/ Follow Jen on Facebook at https://www.facebook.com/jenannetttriathlete/ Link to research paper ‘Substrate Metabolism During Ironman Triathlon’ at https://link.springer.com/article/10.1007/s40279-018-0938-9 Link to ‘Are You Training Your Gut’ article at https://triathlonworld.com/nutrition/are-you-training-your-gut-143967 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 QUESTION & WORKOUT OF THE WEEK: (00:21:36) CTL and how to plan a build for Ironman. HOT PROPERTY INTERVIEW ANDREW STARYKOWICZ: (00:29:16) We talk to American pro Triathlete Andrew Starykowicz about his recent Ironman bike record at Texas. ONE STEP AHEAD: (00:56:42) The effects of a low carb diet on 4 weeks of high intensity training. 5 MIN FOCUS: (01:05:50) We talk to Kiwi pro Triathlete Carl Read about his recent win at Ultraman Australia. LINKS: More about Andrew Starykowicz at http://www.andrewstarykowicz.com/ Follow Andrew on Facebook at https://www.facebook.com/starykowicz/ More about Carl Read at http://www.carlread.com Follow Carl on Facebook at https://www.facebook.com/carl.read.12 More about Ultraman Australia at https://www.facebook.com/UltramanAustralia/ One Step Ahead study at https://www.jssm.org/hf.php?id=jssm-17-259.xml 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: (00:19:30) Bev and Tim talk running.  How to reduce injury risk and optimise your running going forward. HOT PROPERTY INTERVIEWS: DYLAN MCNEICE & JULIA GRANT (00:54:30) We talk to Kiwi pro triathletes Dylan and Julia about their recent wins at Challenge Taiwan. ONE STEP AHEAD: (01:20:36) Can you go keto if you’re vegan. PROMOTION: Tri Adventures is a boutique travel company providing triathlon holiday packages to travel and race in spectacular destinations around the world. Their unique tour options are catered to triathletes, their families and their supporters wishing to be part of an iron distance or half distance triathlon event.  Visit their site at https://triadventuresnz.co.nz/ for more details and use the code Fitter1 for a $100 discount off your trip! LINKS: Running article at https://www.outsideonline.com/2304106/ultimate-evidence-based-guide-recovery  More about Dylan McNeice at  http://dylanmcneice.com/ Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete/ Follow Julia on Instagram at https://www.instagram.com/juliakgrant/  and on Facebook at https://www.facebook.com/julia.grant.75 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

An intro with Dougal Allan and Nathan Shearer... PRE-RACE CHAT AT THE EASTERN TIGER: (00:23:40) We talk to Laura Siddall, Dougal Allan and Nathan Shearer pre-race. PRO PANEL AT IRONMAN AUSTRALIA: (00:41:20) We record the pre-race Pro Panel event with Luke Mckenzie, Marino Van Hoenacker, Paul Ambrose, Laura Siddall, Annabel Luxford and Dave Dellow. THE INTERVIEWS: (01:04:38) DOUGAL ALLAN NATHAN SHEARER MARK BOWSTEAD LUKE MCKENZIE MARINO VANHOENACKER MEL BURKE LAURA SIDDALL LINKS: Laura Siddall at https://laurasiddall.com/ and on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Dougal Allan at https://www.dougalallan.com/ and on Facebook at https://www.facebook.com/DAendurance Nathan Shearer at https://www.tzeromultisport.com/nathan-shearer.html and on Facebook at https://www.facebook.com/nathanshearertriathlete Luke Mckenzie at http://lukemckenzie.com/ and on Facebook at https://www.facebook.com/lukemckenzietriathlete/ Marino Vanhoenacker at http://www.marinovanhoenacker.com/ and on Facebook at https://www.facebook.com/Marino-Bink-Vanhoenacker-40720009623/ Paul Ambrose at http://www.paul-ambrose.com/ and on Twitter at https://twitter.com/AmbroseLive Follow Annabel Luxford on Instagram at https://www.instagram.com/brissybella/ Dave Dellow at http://www.kiscoaching.com/david and on Facebook at https://www.facebook.com/david.dellow.7 Mel Burke 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

LISTENER QUESTION: (00:02:38) How long should we be spending in a sauna for heat acclimation. LISTENER FEEDBACK (00:14:52) More about Callum Hawkins and his Common Wealth Games Marathon around heat acclimation. WORKOUT OF THE WEEK: (00:24:26) Running with power – how beneficial is it. HOT PROPERTY INTERVIEW – JOSH AMBERGER: (00:38:50) We bring back Josh Amberger to talk about his podium second at Ironman South Africa plus he answers questions from his followers about the win, his training, his power numbers, cadence, heart rate, nutrition, shoes and death metal! SID (& MIKE) TALKS: (01:27:26) Sid’s back and we talk Challenge Melbourne – both the race and the drafting issues. Plus we also talk to Challenge Melbourne winner, Kiwi Mike Phillips! ONE STEP AHEAD: (02:11:25) Carb rinsing LINKS: Link to Workout of the Week at https://www.trainingpeaks.com/blog/report-the-impact-of-running-cadence-on-running-economy-ecor-and-re/ More about Josh Amberger at http://www.josh-amberger.com/ Follow Josh on Facebook at https://www.facebook.com/josh.amberger More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ More about Mike Phillips at http://mikephillips.co.nz/ Follow Mike on Facebook at https://www.facebook.com/Mikephillipsnz Link to heat exhaustion research at https://www.outsideonline.com/2299756/psychological-side-heat-exhaustion?utm_medium=social&utm_source=facebook&utm_campaign=onsiteshare Link to carb rinsing study at https://journals.lww.com/acsm-msse/Abstract/2018/05000/Effect_of_Carbohydrate_Mouth_Rinse_on_Performance.17.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

WORKOUT OF THE WEEK: (00:07:24) The Commonwealth Games Marathon and the Boston Marathon - preparing for the conditions. HOT PROPERTY INTERVIEW – MAURICE CLAVEL: (00:24:34) We interview German pro triathlete Maurice Clavel who raced to 3rd at Ironman South Africa last week and to 3rd at Challenge Roth last year. Maurice was already a consistent podium finisher at some of the most prominent IM70.3 events in the world, now he’s showing that he can perform at the longer distance too. SID TALKS: (00:53:04) Sid’s back and we talk IM South Africa and the loss of the Challenge Wanaka full race. 5 MIN FOCUS: (01:18:55) We interview Dan Horton from Tri Adventures New Zealand. Tri Adventures is a boutique travel company providing triathlon holiday packages to travel and race in spectacular destinations around the world. Their unique tour options are catered to triathletes, their families and their supporters wishing to be part of an iron distance or half distance triathlon event.  Visit their site at https://triadventuresnz.co.nz/ for more details and use the code Fitter1 for a $100 discount off your trip! ONE STEP AHEAD: (01:37:27) The latest research on exercise induced intestinal damage and how to protect yourself. LINKS: Workout of the Week and Ross Tucker’s 4 minute mull at http://sportsscientists.com/ Dr Rhonda Patrick and Charles Raison M.D. at https://www.foundmyfitness.com/episodes/charles-raison More about Maurice Clavel at http://www.uplacebmctriathlon.com/athletes/maurice-clavel/ Follow Maurice on Facebook at https://www.facebook.com/mauriceclavel.de/ More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Tri Adventures New Zealand at https://triadventuresnz.co.nz/ Mikki’s Chocolate Mint Keto Slice at https://mikkiwilliden.com/recipes/choc-mint-keto-slice One Step Ahead research article at https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/highintensityexerciseinduced-intestinal-damage-is-protected-by-fermented-milk-supplemented-with-whey-protein-probiotic-and-pomegranate-punica-granatum-l/425A303B178D48BE790EE67DE4D80543 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: (00:20:34) Are Training Apps negatively impacting your performance. HOT PROPERTY INTERVIEW – JAN VAN BERKEL: (00:39:24) Swiss triathlete Jan van Berkel raced to 4th at this year’s Ironman Taupo race.  We interviewed Jan before the race to talk about his career to date, his LCHF journey and his race plan for this year with an eye on Kona qualification. SID TALKS: (01:24:49) Sid’s back and we talk Superleague, 70.3 Texas and 70.3 Oceanside plus she does an indoor workout with Zwift! ONE STEP AHEAD: (01:59:23) Herbal medicine review. LINKS: Link to Workout of the Week at https://theconversation.com/im-a-fitness-app-addict-but-i-know-they-sabotage-my-workouts-94776?utm_source=facebook&utm_medium=facebookbutton More about Jan Van Berkel at http://janvanberkel.com/ Follow Jan on Facebook at https://www.facebook.com/janvanberkel/ More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Herbal Medicine review at https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0218-y 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