ONE STEP AHEAD: (00:09:01) This week we answer some listener questions around: : Iron supplementation and altitude training : Keto athletes and ironman training : Fuelling for a marathon which starts later in the day WORKOUT OF THE WEEK: (00:27:33) Training/racing and the female menstrual cycle. HOT PROPERTY INTERVIEW – PATRIK NILSSON: (00:38:15) Swedish pro triathlete Patrik Nilsson raced to 8th place at his debut in Kona last year. At only 26 years of age he’s already won 4 Ironmans and raced to sub 8 times at IM Barcelona, IM Copenhagen and the IM European Champs in Frankfurt. He’s off to Dubai shortly to race the 70.3 there to kick off his season and talks to us about his training regime, his nutrition and his plans for the season up to Kona 2018. SID TALKS: (01:21:26) Sid’s in Arizona and we chew the latest fat in the tri and cycling world! We talk Mount Half recap, Challenge Wanaka, Challenge Roth, Collins cup, Henri Schoeman and HR therapies and performance! LINKS: More about Patrik Nilsson at http://nilssonpatrik.com/ Follow Patrik on Facebook at https://www.facebook.com/PatrikNilssonTri/ More about Laura Siddall at https://laurasiddall.com/ ROAR ‘Women Are Not Small Men’ by Stacy Sims at https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860 More about Henri Schoeman at http://www.henrischoeman.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: (00:15:40) Injuries and sleep. HOT PROPERTY INTERVIEW – ASA LUNDSTROM: (00:29:10) Swedish triathlete Asa Lundstrom entered the sport in 2009 and turned pro one year later. In 2012 she won her first Ironman – Ironman Sweden.  In 2016 Asa raced to a top 10 at Kona but 2017 wasn’t such a great race for her. She plans to go back and put that right. SID TALKS: (01:18:09) Sid’s back and we chew the latest fat in the tri and cycling world! ONE STEP AHEAD: (01:42:53) Fasted versus fed training LINKS: More about Asa Lundstrom at http://asa-lundstrom.com/ Follow Asa on Facebook at https://www.facebook.com/Asa-Lundstrom-312130092136302/ More about Laura Siddall at https://laurasiddall.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: (00:17:10) Nutrition periodisation. HOT PROPERTY INTERVIEW – LUCY GOSSAGE: (00:35:56) Since we last spoke to the inspirational Lucy Gossage she’s returned to work as a cancer doctor and completed her PHD but continued with her triathlon career.  She’s had a great 2017 winning Ironman 70.3 Staffordshire, Ironman UK, Ironman Wales and Ironman Italy!  We bring Lucy back to find out how she’s transitioning back into work again, how she manages the balance and her plans going forward. 5 MIN FOCUS: (01:18:27) Bevan talks to Blair Cox of Mitchell Cycles about his involvement with a new Extreme Triathlon Event coming to NZ soon! The Kiwiman Xtreme Triathlon… ONE STEP AHEAD: (01:42:53) Freezer friendly foods. LINKS: Study on Hilary Stellingwerff at https://www.ncbi.nlm.nih.gov/pubmed/29140157 More about Lucy Gossage at http://lucygossage.com/ Follow Lucy on Twitter at https://twitter.com/lucygoss More about the Thorxtri at http://www.thorxtri.com/ Watch the thorXtri video at http://www.slowtwitch.com/News/Watch_this_thorXtri_video_6579.html Follow the Kiwiman Xtreme Triathlon at https://www.facebook.com/kiwimanxtri/ Blair Cox at Mitchell Cycles on Facebook at https://www.facebook.com/MitchellCyclesNZ/ 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: (00:22:42) Fuelling for strength training. ONE STEP AHEAD: (00:34:42) Protein and older athletes. HOT PROPERTY INTERVIEW – HELLE FREDERIKSEN (00:49:20) We bring back Helle Frederiksen to talk about her journey from injury, false starts and 18 months of not competing to racing her first iron distance at Ironman Arizona and coming second!  SID TALKS: (01:36:00) Sid’s back in NZ after a brief trip to the UK for Christmas and we catch up on all the tri goss including the Collins Cup, the changes to the Kona qualification procedures for pros and Gomez moving up to the iron distance! LINKS: Interference of strength development by simultaneously training for strength and endurance at https://www.ncbi.nlm.nih.gov/pubmed/7193134 Dietary protein requirements for older athletes at http://www.mysportscience.com/single-post/2017/10/18/Dietary-protein-requirements-for-older-athletes More about Helle at http://www.hellefrederiksen.com/ Follow Helle on Facebook at https://www.facebook.com/helletri/ More about Bragi at https://www.bragi.com/ Ironman Arizona at https://www.facebook.com/IRONMANArizona/ 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: (00:15:07) The off season. Do we need one? HOT PROPERTY INTERVIEW – FREDRIK CRONEBORG (00:31:55) Swedish pro triathlete Fredrik Croneborg has had a great couple of years. Based out of Asia and one of the Bahrain Endurance team Freddy has won both Challenge Thailand and Challenge Taiwan this year and raced to the win at Ironman Malaysia the previous year. We talk to Freddy about his career to date, his plans for the future and being a new dad! ONE STEP AHEAD: (01:07:56) Marathon running and cardiac risk factors. LINKS: Follow Fredrik Croneborg on Facebook at https://www.facebook.com/croneborg Cardiac Risk Factors, and Coronary Artery Calcium Scores study at   https://www.ncbi.nlm.nih.gov/labs/articles/28719492/ 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 TALKS: (00:13:11) We talk the latest tri goss with Laura ‘Sid’ Siddall. HOT PROPERTY INTERVIEW – TERENZO BOZZONE: (00:46:00) Currently the hottest property on the triathlon circuit, Kiwi pro triathlete Terenzo Bozzone. 5 MIN FOCUS: (01:25:54) We talk to Keith Rieger creator of the Kona Five Ultra-Triathlon, an annual event consisting of 5 Iron Distance Triathlons (on the Kona Ironman World Championship Course) in 5 Days (120 Hour Cut Off) all Self Supported (No Crew for 120 Hours)! ONE STEP AHEAD: (01:49:59) Tips for managing the Christmas overindulgence. LINKS: Sprint finish at https://www.facebook.com/terenzobozzone/videos/1756020204431993/ More about Terenzo Bozzone at http://www.terenzo.com/ and on Facebook at https://www.facebook.com/terenzobozzone/ Laura Siddall at http://laurasiddall.com/ Ross Tuckers Website ‘The Science of Sport’ at http://sportsscientists.com/ Sexual abuse by coaches at https://www.theguardian.com/observer/osm/story/0,,678189,00.html More about Keith Rieger and ‘The Kona 5’ at http://konafive.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

COMPETITION TIME: We have a couple of entries to giveaway to the Mount Festival of Multisport AquaBike race on 20 January 2018! To enter email us at info@fitter.co.nz with the name of the sponsor for the AquaBike race.  Entries close 5pm on Friday 22 December. WORKOUT OF THE WEEK: (00:21:30) Run Cadence HOT PROPERTY INTERVIEW – MAGALI TISSEYRE: (00:36:16) Canadian pro triathlete Magali Tisseyre has an incredible resume in 70.3 racing to date including 17 x Ironman 70.3 wins and 2 x 70.3 Worlds Podiums.  She’s now switched her focus to the iron distance and this year raced into 3rd at Ironman Argentina. Mags is now determined to get to Kona. ONE STEP AHEAD: (01:12:05) Mineral supplementation for improved performance in the female athlete. LINKS: Mount Festival of Multisport AquaBike race at http://mountfestival.kiwi/events/aquabike/ More about Magali Tisseyre at http://mightymagsracing.com/index.html and on Facebook at https://www.facebook.com/mightymagali/ Training Peaks article on Running Cadence at https://my.socialtoaster.com/st/authorize/9TL5YtBsjR/?stc=IBH Link to study in One Step Ahead at https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0199-2 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

We talk to Callum Millward and Alise Selsmark before the race about their seasons to date and their new and exciting initiative ‘The Cup Cake Cartel’: (00:08:34)  MIKE PHILLIPS – TAUPO 70.3 WINNER: (00:30:54) AMELIA WATKINSON – TAUPO 70.3 WINNER: (00:34:17) BRADEN CURRIE – TAUPO 70.3 RUNNER UP: (00:40:37) JOCELYN MCCAULEY – TAUPO 70.3 RUNNER UP: (00:45:52) SID TALKS: (01:06:27) We talk to Sid post-race about how it all unfolded. LINKS: Alise Selsmark at https://www.facebook.com/aliseselsmarkprofessionaltriathlete/ Callum Millward at http://www.callummillward.com/ and on Facebook at https://www.facebook.com/callummillward5 More about the Cupcake Cartel at https://www.cupcakecartel.org/ and on Facebook at https://www.facebook.com/TheCupcakeCartel1/ Mike Phillips at http://mikephillips.co.nz/ and on Facebook at https://www.facebook.com/Mikephillipsnz Amelia Watkinson at https://www.ameliarosewatkinson.com/ and on Facebook at https://www.facebook.com/amelia.watkinson Braden Currie at https://www.bradencurrie.com/ and on Facebook at https://www.facebook.com/multisportbradencurrie/ Jocelyn McCauley at http://jocelynmccauley.com/index.html and on Facebook at https://www.facebook.com/jocelynmccauley Laura Siddall at http://laurasiddall.com/ and on Facebook at https://www.facebook.com/laura.siddall.5333 CONTACT US: Learn more about us at http://www.fitter.co.nz. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK/ONE STEP AHEAD: (0:16:48) We continue our discussion about the issues around Relative Energy Deficiency Syndrome. HOT PROPERTY INTERVIEW – ERIC LAGERSTROM: (0:42:16) From Oregon in the U.S. Professional Triathlete Eric Lagerstrom races the ITU circuit but is also a past winner of the Escape from Alcatraz race.  He talks to us about his career to date, his love of videography and his plans for the future. SID TALKS: (1:10:57) We catch up with Laura ‘Sid’ Siddall for a round up of the weeks racing. LINKS: More about Eric Lagerstrom at http://ericlagerstrom.com/  and on Facebook at https://www.facebook.com/EricLagerstromTriathlete/ More about Laura Siddall at http://laurasiddall.com/ More about Trifactor at http://activeqt.co.nz/event/trifactor-wanaka/ Orthorexia study at https://medium.com/@karenpendergrass/orthorexia-is-bullshit-a-lesson-in-intellectual-laziness-2a4813277afa Ovarian suppression study at http://europepmc.org/abstract/med/23846160 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK & ONE STEP AHEAD: (0:19:03) Bevan feeds back from the recent Female Athlete Health Symposium here in NZ and we talk about the issues around Relative Energy Deficiency Syndrome. HOT PROPERTY INTERVIEW - TIM O’DONNELL: (0:42:16) We are delighted this week to bring you an interview with America’s top triathlete Timothy O’Donnell. Tim talks to us about his season to date, his Kona race and where he sees the future of the sport. SID TALKS: (1:22:50) Laura ‘Sid’ Siddall’s back in NZ and we catch up on all the recent racing around the globe. LINKS: More about Timothy O’Donnell at http://timothyodonnell.com/ and on Facebook at https://www.facebook.com/TOinTRI More about Laura Siddall at http://laurasiddall.com/ The book Relentless Forward Progress at https://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Mikki’s recipe at https://mikkiwilliden.com/recipes/beet-berry-bites CONTACT US: 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