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

WORKOUT OF THE WEEK: (0:21:34) Bevan talks to Lou Davey, Psychologist with High Performance Sport New Zealand, about the challenges that age group athletes can face and strategies for dealing with them. HOT PROPERTY INTERVIEW – JAMES CUNNAMA: (1:07:20) We bring James Cunnama back to the show to talk about his recent 5th place in Kona and the imminent birth of his baby. (The interview was conducted before his recent bike crash and we wish him all the best for his recovery). LINKS: More about James Cunnama at https://www.jamescunnama.net/ and on Facebook at https://www.facebook.com/jamescunnama/ High Performance Sport New Zealand at https://www.hpsnz.org.nz/ The Joe Rogan Experience Episode 1019 with Bryan Fogel http://jrefan.com/the-joe-rogan-experience-episode-1019-with-bryan-fogel/  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: (00:18:58) The brain and running economy. HOT PROPERTY INTERVIEW – RUEDI WILD: (00:36:14:) Pro Triathlete Ruedi Wild represented Switzerland at the 2012 Olympics but after failing to qualify for Beijing decided to do an Ironman.  Now having raced to numerous 70.3 podium finishes, a second at Ironman Switzerland this year and 2 Konas under his belt he’ll take some time out with his new family to decide what’s next. ONE STEP AHEAD: (1:24:55) The impact of an LCHF diet on performance, plus the best protein choices for athletes.                                              LINKS: More about Ruedi Wild at http://www.ruediwild.ch/ruedi-wild/ and on Facebook at https://www.facebook.com/ruediwild82/ Links to studies at http://www.metabolismjournal.com/article/S0026-0495(17)30298-6/abstract and https://www.ncbi.nlm.nih.gov/pubmed/26669252 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

COMPETITION TIME: Predict Mikki’s finish time (in hours: minutes: seconds) for the Queenstown Marathon and be in to win FREE access to her Athlete 12 week Nutrition Plan PLUS a tub of Lean Clean Protein!  Email us at info@fitter.co.nz with your entry before the start of the race.  Last entry will be accepted by 8.20am Saturday 18 November 2017. HOT PROPERTY INTERVIEW – ANDREW STARYKOWICZ: (00:20:00) In August last year, Andrew Starykowicz almost lost his life when he was run over by a truck whilst cycling.  His injuries included 2 cracked vertebrae, a fractured lower leg and severe concussion.  Just over a year later he was back racing and recently took the win at Ironman Louisville. We talk to Andrew about his recovery and his plans for the future. SID TALKS: (01:10:13) Sid’s just landed in Sydney from the UK after her race at Challenge Sardinia where she placed 2nd. We talk off-season, Taupo 70.3, Noosa and the Triple Crown. ONE STEP AHEAD & WORKOUT OF THE WEEK: (1:48:19) How maximal fat oxidation influences performance at Ironman. LINKS: Unit Nutrition at http://www.unitnutrition.com/ Watch Icarus on Netflix at https://www.netflix.com/nz/title/80168079 The Joe Rogan Experience Episode 1019 with Bryan Fogel http://jrefan.com/the-joe-rogan-experience-episode-1019-with-bryan-fogel/  More about the Port of Tauranga Half at http://mountfestival.kiwi/ More about Andrew Starykowicz at http://www.andrewstarykowicz.com/ Maximal Fat Oxidation is Related to Performance in an Ironman Triathlon at https://www.ncbi.nlm.nih.gov/pubmed/29050040 More about the Powerade Challenge at https://www.powerade.co.nz/challenge  More about Laura Siddall at http://laurasiddall.com/ Challenge Sardinia at http://www.challenge-family.com/challenge-forte-village-sardina/ 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

5 MIN FOCUS: (00:16:55) We talk to Toughman’s Rich Izzo about live streaming, their recent championship event plus the 2 races left to go… Chile and Brazil. (00:28:50) We also talk to Daniel Cassidy, Chief Executive Officer of Major League Triathlon. Major League Triathlon is the world's first and only professional triathlon league in the United States. A mixed team relay that’s already in its 3rd season. HOT PROPERTY INTERVIEW - LAUREN BRANDON: (1:00:25) Lauren Brandon is a former NCAA All-American swimmer from the University of Nebraska. She found her passion for triathlon in 2010 and began her triathlon journey racing Olympic distance. In 2015 she changed to long course and raced her first full Ironman in 2016, ending the season with a 2nd place at Ironman Cozumel. Lauren’s strong swim/bike combo put her near the front of the race in Kona but she struggled with vomiting on the run. We look forward to seeing her come back next year to give it another go! ONE STEP AHEAD: (1:34:50) A listener question: Can CLA and L-Carnitine help with body composition.  LINKS: More about Lauren Brandon at https://www.lbtriathlon.com/ More about Toughman at http://www.toughmantri.com/ More about Major League Triathlon at https://majorleaguetri.com/ Diana Rodgers Sustainable Dish at https://sustainabledish.com/  Allan Savory Ted Talk at https://www.ted.com/speakers/allan_savory Robb Wolf Review of ‘What the Health’ at https://robbwolf.com/2017/07/03/what-the-health-a-wolfs-eye-review/ 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: Mental sabotage. ONE STEP AHEAD: Sweat rates and tattoos plus the latest on iron deficiency in endurance athletes. HOT PROPERTY INTERVIEW: BEN KANUTE: USA pro triathlete Ben Kanute was the surprise runner up at the recent Ironman 70.3 World Champs in Chattanooga. Ben also won the Escape from Alcatraz Triathlon in June 2017 and competed at the 2016 Rio Olympics. At only 24 years of age he’s showing immense talent at a variety of distances. We talk to Ben about his next move. LINKS: More about Ben Kanute at http://www.benkanute.com/ Follow Ben on Facebook at https://www.facebook.com/benkanutetriathlete/ Training Peaks article at https://www.trainingpeaks.com/blog/avoiding-mental-sabotage-part-6-how-to-conquer-your-fear-of-failure/ Tattooing and sweat rates article at https://www.ncbi.nlm.nih.gov/pubmed/?term=tattoo+sweat+rate 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

Bevan and The Flea review race day. The Flea hangs with Faris and Norman on the course. JOSH AMBERGER: https://www.facebook.com/josh.amberger/ PATRIK NILSSON: https://www.facebook.com/PatrikNilssonTri/ LUCY CHARLES: https://www.facebook.com/LucyAnneCharles/ HEATHER JACKSON: https://www.facebook.com/heatherjacksonracing/ SARAH CROWLEY: https://www.facebook.com/sarah.crowley.7370 JOE GAMBLES: https://www.facebook.com/joe.gambles DAVID MCNAMEE: http://www.davidmcnamee.co.uk/ CORINNE ABRAHAM: https://www.facebook.com/Corinne.Abraham.Triathlon/ LIONEL SANDERS: https://www.facebook.com/lsanderstri/ LAURA SIDDALL: https://www.facebook.com/laura.siddall.5333 ANDY POTTS: https://www.facebook.com/AndyPottsRacing/ BEN HOFFMAN: https://www.facebook.com/bhoffmanracing/ 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

IT’S KONA WEEK! Mikki feeds back the latest from the Sports Medicine Conference.  WILL CLARKE: Will did qualify for Kona this year but a bike crash put him out of the race. He’s here to watch, support and drink beers! We talk to Will about how he’s going and his top 3 picks for the race. PATRIK NILSSON: At 26 years old Swedish Pro Patrik Nilsson is the youngest pro in Kona. Having already raced to a couple of sub 8 performances he tells us what his hopes are for the race. BART AERNOUTS: Bart took out the win at Challenge Roth this year and he’s raced into the Top 10 at Kona on 3 occasions. He talks us through his race at Roth plus his tactics for racing Kona this year. SAM APPLETON: We chew the tri fat with Sam Appleton over a couple of craft beers. LINKS: More about Will Clarke at http://will-clarke.com/ Patrik Nilsson on Facebook at https://www.facebook.com/PatrikNilssonTri/ Bart Aernouts on Twitter at https://twitter.com/bartaernouts More about Sam Appleton at https://www.samappleton.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

IT’S KONA WEEK! THE FLEA (AKA ROSS LOCKEY): The Flea joins us today and reports back on his ride to Hawi and back yesterday. CAMERON BROWN: Awesome to catch up with Cam this morning at the NZ Breakfast. He’s in the midst of training for WA and gives us his thoughts on the race and how it’s evolved.   JOCELYN MCCAULEY: IMNZ winner Jocelyn McCauley has just finished a 5 week training block in Texas and feels in the best shape of her life coming into Kona. Despite 3 flats on the Ironman Texas course in April she managed to secure 12th place and a qualification spot for Kona. We’ll see her again in Taupo next year too when she comes back to defend her title. KYLE BUCKINGHAM Kyle Buckingham is having a great season to date with most recently a 4th at the South African Champs running a 2:47 and then 2nd in Brazil with an even faster 2:45 - his result of the season. Kyle works with Paul Laursen and talks us through his move to a ketogenic diet.   LINKS: More about Jocelyn McCauley at http://jocelynmccauley.com/blog.html Link to Paul Laursen at https://www.plewsandprof.com/ More about Kyle Buckingham at http://www.kylebuckingham.co.za/ Velocity Sports Labs at http://www.velocitysportslab.co.za/ 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

IT’S KONA WEEK! Mikki feeds back to us from Day 3 of the 2017 Ironman Sports Medicine Conference here in Kona. JOSH AMBERGER: Australian Josh Amberger qualified for the Ironman World Champs after winning Cairns and it’s his first time in Kona. He ran a 2:52 after working with his coach on making some quick fix changes to his running and training. His goal for the race? No expectations other than to execute a good race by getting ready for it as best he can. DAN PLEWS: Dan Plews of the ‘Plews and Prof’ makes a return to the show to talk to us about what’s happening in his world plus his hopes for his athletes in Kona. SARAH CROWLEY: In Kona last year Australian Sarah Crowley raced to 15th position after struggling with a bout of pneumonia. She goes into the race in a very different position this year. This time around she has 2 championship results behind her, Penticton Long Distance Worlds Champion where she achieved the fastest bike split and ran down Helle Frederiksen and then Frankfurt Ironman European Champion. She tells us about what she hopes for this year. LINKS: More about Josh Amberger at http://www.josh-amberger.com/ Link to Plews and Prof and the Visceral Fat blog at https://www.plewsandprof.com/ More about Sarah Crowley at http://www.sarahcrowleytriathlete.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