LISTENER QUESTION: (00:16:23) How to prepare for a race where both cold and heat adaptation are required. WORKOUT OF THE WEEK: (00:26:21) We talk to Ali Wilson, one of our FITTER coached age group athletes, about her experiences at the recent Kiwiman Xtreme Triathlon.  Ali was first female home and 2nd overall.  She tells us about the race and how it compared with her Kona experience where she raced to 2nd in her age group. HOT PROPERTY INTERVIEW – GRANT SCHOFIELD: (01:03:29) We bring back Professor Grant Schofield to talk about his new book ‘What The Fast!’ "Want to drop a few kilos, stay sharp and get your health on track? By simply not eating breakfast and lunch on Mondays and Tuesdays and supercharging your dinner meals, you will become a super-faster. Super-fasting allows for super wellbeing, from effortless weight loss to enhanced immune and brain function. Become a super-faster and unlock the biology of super aging to live a long, healthy life."  SID TALKS: (01:38:27) Sid’s back and we do a Commonwealth Games roundup. LINKS: Grant Schofield at https://whatthefatbook.com/  and on Facebook at https://www.facebook.com/whatthefatbook More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Follow Ali Wilson on Instagram at https://www.instagram.com/alw2r10/ 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: (00:14:54) Our 2 coaches Bev and Tim talk cadence and challenge some of the current thoughts and methodologies around high and low cadence training and racing. HOT PROPERTY INTERVIEW – TIM REED: (00:58:10) We bring back Tim Reed, Professional Triathlete, Triathlon Coach and Free-Range Chicken Farmer to the show to talk about his last season, his change of coach and sponsors and the plans for the upcoming season. SID TALKS: (01:28:20) We talk to Sid during her build up for Ironman Australia where she’s off to defend her title! ONE STEP AHEAD: (01:59:33) New research just published! Athletes who carry a particular variation in the gene which affects caffeine metabolism will have diminished performance after drinking coffee. LINKS: More about Tim Reed at http://timreed.com.au/ Follow Tim on Facebook at https://www.facebook.com/timreedprotri/ More about Laura Siddall at https://laurasiddall.com/ Follow Sid on Facebook at https://www.facebook.com/LauraSiddallTriathlete/ Cadence blogs at http://trisutto.com/the-great-cadence-debate/ and http://alancouzens.blogspot.co.nz/2009/07/talking-torque-strength-endurance.html and https://www.alancouzens.com/blog/CyclingCadence.html Caffeine and CYP1A2 Genotype Study at https://www.ncbi.nlm.nih.gov/pubmed/29509641 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: (00:16:32) A listener question: How many races is too many in the lead up to an Ironman. HOT PROPERTY INTERVIEW – SAM CLARK: (00:27:54) We bring back Sam Clark to talk about his recent third win at New Zealand’s iconic Coast to Coast race plus Sam also tells us about his experiences of the Embrunman in France last year. 5 MIN FOCUS: (01:00:20) We talk to Mike Lyons from Recovery Systems about their new product the Minimax plus he has a special offer for our listeners! ONE STEP AHEAD: (01:25:13) Fasting and caloric restriction - its effect on athletic performance. LINKS: Follow Sam Clark on Facebook at https://www.facebook.com/SamClarkMultisport/ The Embrunman at http://www.embrunman.com/en/ The Dusi River Marathon at https://www.youtube.com/watch?v=VV1YPM3e87A Recovery Systems at https://www.recoverysystemssport.co.nz/ Calorie restriction article at https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0214-2 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: (00:21:40) Sleep. 5 MIN FOCUS - TIM BRAZIER: (00:41:40) We welcome Tim Brazier to Fitter and to the podcast! HOT PROPERTY INTERVIEW – KATE MCILROY: (00:59:20) Kiwi athlete Kate McIlroy has been a runner, a triathlete and now a cyclist. She’s also been selected for 3 Commonwealth Games in 3 different disciplines having now been announced in the Women’s Road Cycling Team for the Gold Coast Commonwealth Games.  We talk to Kate about her career to date and her thoughts around 2020. ONE STEP AHEAD: (01:45:50) Sleep /continued…  LINKS: More about Kate McIlroy at http://www.katemcilroy.com/ Follow Kate on Facebook at https://www.facebook.com/katemcilroy007/ More about Tim Brazier at https://www.fitter.co.nz/coaching-services/ More about doTERRA On Guard at https://www.doterra.com/US/en/p/on-guard-oil The Epworth Sleepiness Scale at http://epworthsleepinessscale.com/about-the-ess/ More about f.lux at https://justgetflux.com/ More about 5-HTP at http://www.clinicians.co.nz/5-htp/ Thorne Magnesium Bisglycinate Powder at https://www.thorne.com/products/dp/magnesium-bisglycinate 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: (00:14:54) How to qualify for Kona on little or no run training. ONE STEP AHEAD: (00:32:00) A listener question around the 16:8 fasting protocol. Plus we talk about carbohydrate sensitivity, intestinal permeability and watermelon versus carb drink. SID TALKS: (00:55:40) IM race tactics for the pros and how they differ from age group racing HOT PROPERTY INTERVIEW – JO SKIPPER: (01:17:00) We catch up with Joe post Ironman New Zealand. Joe does a bungee jump whilst he's here in NZ! LINKS: More about Joe Skipper at http://joeskipper.co.uk/ Laura Siddall at https://laurasiddall.com/ IMNZ at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand Techniques that can help you run faster, lift stronger, improve your flexibility, and reduce your injury risk at https://www.runnersworld.com/breathing/5-breathing-fixes-to-take-every-workout-to-the-next-level?utm_source=(direct)&utm_medium=email&utm_campaign=sharebutton Carbohydrate sensitivity at http://www.mdpi.com/2072-6643/10/2/123/htm Food sensitivity at http://www.mdpi.com/2072-6643/9/1/84/htm Watermelon v carb drink at http://www.mdpi.com/2072-6643/8/8/518/htm  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

Pre-race chat over coffee with some of the pros – how would their perfect race look: (00:03:28) Braden Currie, Dougal Allan, Nathan Shearer, Simon Cochrane, Laura Siddall. THE MALE PROS: (00:25:51) Simon Cochrane, Nathan Shearer, Mike Phillips, Jan Van Berkel, Cameron Brown, Terenzo Bozzone. Simon Cochrane (7th male pro) Nathan Shearer (6th male pro) Mike Phillips (5th male pro) Jan Van Berkel (4th male pro) Cam Brown (3rd male pro) Terenzo Bozzone IMNZ Champion DAN PLEWS: (00:51:24) Overall age group winner at IMNZ – 8hrs 35mins THE FEMALE PROS: (01:01:00) Indy Kraal, Alise Selsmark, Jocelyn McCauley, Teresa Adams Indy Kraal (5th female pro) Alise Selsmark (4th female pro) Jocelyn McCauley (3rd female pro) Teresa Adam (2nd female pro) POST RACE REVIEW WITH SID AND THE FLEA AT BACU: (01:28:24) SIDS ACCEPTANCE SPEECH: (2:06:26) Laura Siddall IMNZ Champion LINKS: Laura Siddall at https://laurasiddall.com/ Ironman New Zealand at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand The Cupcake Cartel at https://www.cupcakecartel.org/ SFuels at http://www.spike-free.com/sfuels Braden Currie at https://www.bradencurrie.com/ Dougal Allan at https://www.dougalallan.com/ Simon Cochrane at http://www.simoncochrane.net/ Nathan Shearer at https://nathanshearer.wordpress.com/ Mike Phillips at http://mikephillips.co.nz/ Jan Van Berkel at http://janvanberkel.com/ Cameron Brown at https://cameronbrowntriathlete.com/ Terenzo Bozzone at http://www.terenzo.com/ Dan Plews at https://www.plewsandprof.com/ Indy Kraal on Twitter at https://twitter.com/indykraal Alise Selsmark at https://www.cupcakecartel.org/about-us/ Jocelyn McCauley at http://jocelynmccauley.com/blog.html Teresa Adam on Facebook at https://www.facebook.com/TeresaAdamNZTriathlete/ 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: (00:20:00) Breathing and how it impacts performance.  An article by Rachel Vickery. HOT PROPERTY INTERVIEW – SARAH HASKINS: (00:38:40) Sarah Haskins is an American pro Triathlete from St. Louis, Missouri. She competed in her first triathlon in 2003 and became a professional triathlete less than a year later. In 2008 Sarah competed in the Beijing Olympics and in 2011 became the Pan American Games Gold Medalist. Sarah is also a 5 x 70.3 Ironman Champion. As a mother of two young children Sarah tells us the challenges she faces, the people that have helped her along the way and how she now manages her training and race schedule. SID TALKS: (01:22:10) Sid’s back and we chew the tri fat around Challenge Wanaka, the upcoming Ironman New Zealand race, and pro athlete contracts. ONE STEP AHEAD: (01:58:40) This week we bring you some listener gems. Ali Brownlee shares his nutrition successes after his technical 100km bike race. We have a listener question around fasting protocols plus we’ve been sent an awesome Vegan Chocolate Brownie recipe - ingredients at (02:11:35). LINKS: More about Sarah Haskins at http://www.sarahhaskins.com/ Follow Sarah on Facebook at https://www.facebook.com/sarahhaskinstriathlete/ Laura Siddall at https://laurasiddall.com/ Challenge Wanaka at http://www.challenge-wanaka.com/ IMNZ at http://ap.ironman.com/triathlon/events/asiapac/ironman/new-zealand Macca X Podcast #47 - 58mins into podcast and Facebook page comments at https://www.facebook.com/TeamMaccax/posts/1560312367419957 Link to breathing article at http://www.bsems.com.au/factsheet-breathing-to-optimise-performance-triathlon 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

TARAWERA ULTRA ‘WRAP UP’: Bevan and Mikki talk through the 62km Ultra Marathon race from last weekend. SID TALKS AT THE BIG FIG: (00:44.50) Laura Siddall, Bevan, Sound Engineer Chris, Mr and Mrs Flea all give their race predictions for the Challenge Wanaka Half race tomorrow! CHALLENGE WANAKA ‘WRAP UP’: (00:59:40) We talk to each of the top 5 pro men and women after the race: Dougal Allan, Dylan McNeice, Jesse Thomas, Braden Currie, Javier Gomez Hannah Wells, Christine Cross, Amelia Watkinson, Laura Siddall, Annabel Luxford LINKS: More about the Tarawera Ultra at http://www.taraweraultra.co.nz/ Laura Siddall at https://laurasiddall.com/ Challenge Wanaka at http://www.challenge-wanaka.com/ Dougal Allan at https://www.dougalallan.com/ Dylan McNeice at http://dylanmcneice.com/ Jesse Thomas at http://leapdaysports.com/ Braden Currie at https://www.bradencurrie.com/ Javier Gomez at http://www.javiergomeznoya.com/ Hannah Wells at https://hannahwellsathlete.wordpress.com/ Christine Cross at http://www.christine-cross.com/ Annabel Luxford at http://annabelluxford.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

WORKOUT OF THE WEEK: (00:16:47) When to schedule your workouts and why. HOT PROPERTY INTERVIEW – TINE HOLST: (00:33:22) Danish pro triathlete Tine Holst bases herself in Frankfurt with her partner but trains as often as she can in Majorca. She did her first Ironman in 2008 as an age grouper and realising she might just have a talent for the sport decided to keep going with it. In 2009 however, Tine was hit by a car whilst cycling. The car drove over her causing multiple injuries - she was lucky to be alive. It was this experience that developed her into the athlete and person she is today. Her mantra ‘never stop believing’ came as a result of the accident as did her decision to start taking the sport more seriously. In 2012 Tine turned Pro and since then she’s gone from strength to strength. In 2016 she won Ironman Lanzarote, one of the toughest Ironman events in the calendar. A broken collar bone from a bike crash 6 weeks before Kona last year meant that she was out of the race but she plans to go back and is already planning her next 12-18 months in readiness for Kona 2019. ONE STEP AHEAD: (01:32:52) The neuro protective benefits of creatine, curcumin and DHA. SID TALKS: (01:47:20) We welcome back Laura Siddall for a Tri Goss chat and we talk Challenge Wanaka, Dubai 70.3, the Bahrain 13 Team, Super League Triathlon and Sid’s recent Arizona camp.   LINKS: More about Tine Holst at http://www.tineholst.com/start.html Follow Tine on Facebook at https://www.facebook.com/tineholsttri More about Laura Siddall at https://laurasiddall.com/ Auckland City Tri Club ‘Story Time with Mike Reilly’ at https://www.facebook.com/events/908420252666026/ Protection Before Impact: The Potential Neuroprotective Role of Nutritional Supplementation in Sports-Related Head Trauma at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5790849/ Circadian Variation in Sports Performance at https://link.springer.com/article/10.2165/00007256-199621040-00005 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

FASTING: (00:15:09) Bevan updates us on his personal fasting journey. WORKOUT OF THE WEEK: (00:23:30) The difference between TSS and HR TSS in Training Peaks. HOT PROPERTY INTERVIEWS – BRADEN CURRIE AND DOUGAL ALLAN: (00:33:09) We talk to Braden and Dougal following their incredible winning performance at the recent Red Bull Defiance race in Wanaka. They talk the race, their history and Challenge Wanaka 2018. ONE STEP AHEAD: (01:06:52) Caffeine – the good news and not so good news. LINKS: More about Braden Currie at https://www.bradencurrie.com/ More about Dougal Allan at https://www.dougalallan.com/ Endurance Planet Podcast at http://www.enduranceplanet.com/  Training Peaks at https://www.trainingpeaks.com/ Red Bull Defiance at https://redbulldefiance.co.nz/ Challenge Wanaka at http://www.challenge-wanaka.com/ Subscribe to Examine.com Research Digest for the details on the Caffeine study at https://examine.com/store/erd/ 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