IT’S KONA WEEK!  A welcome with Sean Watkins of Wattie Ink https://www.wattieink.com/ Mikki’s arrived and she feeds back to us from her first day at the 2017 Ironman Sports Medicine Conference here in Kona. SID TALKS: Laura pops round and we talk about the first few days here in Kona plus our predictions for the race! HEATHER JACKSON: Heather’s had a great season this year and after her 3rd place at Kona last year is looking forward to taking on the challenges of another! LINKS: Wattie Ink at Ink https://www.wattieink.com/ More about Heather Jackson at http://www.heatherjacksonracing.com/ More about Laura Siddall at http://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

IT’S KONA WEEK! WORKOUT OF THE WEEK: Pacing strategies for Kona. ONE STEP AHEAD: Update on the best sleep supplements plus a recent study on Carbohydrate Periodisation and Performance. HOT PROPERTY INTERVIEW: DIRK BOCKEL: Dirk Bockel, one of the legends of triathlon, officially retired this year after 27 years in the sport. As an ex Olympian and multiple Ironman winner Dirk has many great achievements to his name, in particular his stellar performance at Challenge Roth in a time of 7hrs 52mins! He’s now enjoying the entrepreneurial side of triathlon life and has recently released his book ‘The Art of Triathlon Training: A proven guide for your triathlon journey.’     HOT PROPERTY INTERVIEW: LIZ MCTERNAN: British athlete Liz McTernan injured her spinal cord in a diving accident at the age of 40 resulting in paraplegia. Since then Liz has developed herself into a world ranked Para-cyclist and raced to a bronze medal in the world para-triathlon champs in Auckland 2012. At her second Ironman 70.3 in Luxembourg this year, one of only three qualifying races worldwide for Handcyclists, she qualified for Kona. SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk hydration and cooling strategies for Kona. LINKS: Jim Vance’s Book Triathlon 2.0 at https://www.amazon.com/Triathlon-2-0-Data-Driven-Performance-Training/dp/145046002X Buy Dirk’s new book at http://www.liveandlettri.com/book/ Follow Dirk on Facebook at https://www.facebook.com/dirk.bockel/ Dirk’s Mentorship Group at https://www.facebook.com/groups/DirkBockelMentorship/ More about Liz McTernan at https://lizmcternan.com/ Follow Liz on Facebook at https://www.facebook.com/HandcyclingTriathlete/ Follow Stacy Sims on Facebook at https://www.facebook.com/drstacysims/ Links to Mikki’s segment at https://www.ncbi.nlm.nih.gov/pubmed/28723843 and http://suppversity.blogspot.com/2017/10/5x-sleep-supplements-that-work-valerian.html 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

ONE STEP AHEAD: Savoury snacks for the endurance athlete. HOT PROPERTY INTERVIEW: LAUREN GOSS: Fresh from her win at Lake Geneva, American Lauren Goss, currently living in Boulder, tells us about her triathlon career to date and her plans for the future. SID TALKS: Laura ‘Sid’ Siddall’s back with us and this week we talk Kona, Super League, Collins Cup and Major League Triathlon! LINKS: Clif Organic Energy Food: Pizza Margarita and Sweet Potato with Sea Salt at http://www.clifbar.com/products/clif/organic-energy-food/ Mediterra Savory Bars: Kale Pomegranate Quinoa Almond and Kale Apple Quinoa Almond at http://mediterranutrition.com/products/ Kind Bars: Sweet and Spicy Roasted Jalapeno at https://www.kindsnacks.com/products Lara Bars: Turmeric Ginger Beet at http://www.larabar.com/our-products/larabar-organic-with-superfoods/turmeric-ginger-beet Epic bars at https://www.epicbar.com/ Chief bars at https://eatlikeachief.com/   More about Lauren Goss at http://laurengoss.com/ Follow Lauren on Facebook at https://www.facebook.com/laurengosstriathlete More about Laura Siddall at http://laurasiddall.com/ Super League at https://superleaguetriathlon.com/ The Collins Cup at http://www.thecollinscup.com/ Major League Triathlon at https://majorleaguetri.com/ 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: Bevan’s in Boulder. He talks us through how he’s periodising training for a professional triathlete preparing for optimal performance in Kona. ONE STEP AHEAD: The keto diet and your thyroid. HOT PROPERTY INTERVIEW: YVONNE VAN VLERKEN: We’re delighted to be able to bring back Yvonne Van Vlerken to the show to tell us about her season to date and her recent win and course record at the Long Distance Triathlon European Championships at Challenge Almere. SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we continue the theme around female athletes and their menstrual cycles and we talk strength and endurance training. LINKS: More about Challenge Almere at https://www.challenge-almere.com/ More about Yvonne Van Vlerken at http://www.yvonnevanvlerken.eu/ Follow ‘Vonsy’ on Facebook at https://www.facebook.com/YvonnevanVlerken.The.flying.blonde.Dutchgirl Follow Stacy on Facebook at https://www.facebook.com/drstacysims/ Buy Stacy’s Book “Roar – Women are Not Small Men” on Amazon at https://www.amazon.co.uk/ROAR-Stacy-Sims/dp/1623366860 Ginger Lemon Cashew Bites at https://mikkiwilliden.com/Recipes/ginger-lemon-cashew-bites 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: Bevan’s in Boulder. He tells us why they’re altitude training and what he’s measuring. ONE STEP AHEAD: How training in a dehydrated state can help with short term heat acclimatisation. ANDI BOECHERER – HOT… AND THEN NOT!: Andi Boecherer was leading the field at the recent Ironman 70.3 Santa Cruz race but had to pull out on the run due to a foot injury. The injury has now forced his decision to miss Kona this year and with his history of numerous top 5 performances there his absence will see some interesting changes to the potential dynamics of the race. SAM OSBORNE - NOT… BUT NOW HOT!: Kiwi athlete Sam Osborne has raced 11 Xterra events this season to date - the Maui World Champs will be number 12. He’s won the Asia Pacific Xterra tour and collected 5 extra wins around the globe and with a history in ITU and having started out on a mountain bike Sam will certainly be in contention. SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we talk about what female athletes need to consider when training to race in the heat in respect of their menstrual cycle. LINKS: Sam Osborne on Facebook at https://www.facebook.com/samosbornetriathlon/ Andi Boecherer on Facebook at https://www.facebook.com/andiboecherer01/ and on Twitter at https://twitter.com/andiboecherer Follow Stacy on Facebook at https://www.facebook.com/drstacysims/ 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

Laura Siddall hosts this week and we talk IM703 Santa Cruz, IM703 World Champs Chattanooga, IM703 Sunshine Coast and Challenge Walchsee. BRADEN CURRIE: Winner of the Ironman 70.3 Santa Cruz race. JORDAN RAPP: We talk to Jordan pre-race about his recent 3rd place at the infamous Isklar Norseman Extreme Triathlon. PODCAST SURVEY: Pre-Survey Information The purpose of this survey is to develop an understanding of the use of podcasts within the sport and exercise industry. The aim of the research is to investigate how sport (and related programmes) students / graduates use podcasts. If you have listened to a podcast once, subscribe regularly, or never listened to a podcast you are all suitable. To participate in this research, you are required to complete this survey that consists of a number of short answer and multiple-choice questions. It should take approximately 5 minutes maximum. https://hcg.onlinesurveys.ac.uk/podcast-usage LINKS: More about Jordan Rapp at https://rappstar.com/ More about Braden Currie at https://www.bradencurrie.com/ More about Laura Siddall at http://laurasiddall.com/ The Isklar Norseman Xtreme Triathlon at http://nxtri.com/ More about the Mount Festival of Multisport ‘Enduro’ Long Distance Event at http://mountfestival.kiwi/events/long-distance-triathlon/ 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: How to use the TSB (Training Stress Balance) number in Training Peaks around rest and recovery. HOT PROPERTY INTERVIEW – LISA ROBERTS: Lisa Roberts USA triathlete and member of the Trisutto squad recently placed 3rd at Challenge Roth. Since doing this interview she’s also placed 4th at the incredibly tough Embrunman race breaking the run course record in the process. We talk to Lisa about her triathlon career to date, her recovery from a stress fracture and her plans going forward. 5 MINUTE FOCUS: We talk to Jeremy Davis owner of Setup Events about one of the upcoming races in the fast growing Toughman Series, Toughman South Carolina on Saturday 30 September 2017.   LINKS: More about the Mount Festival of Multisport ‘Enduro’ Long Distance Event at http://mountfestival.kiwi/events/long-distance-triathlon/ More about Lisa Roberts at http://www.lisajroberts.com/ Follow Lisa on Facebook at https://www.facebook.com/lisarobertstri and on Twitter at https://twitter.com/lisarobertstri More information about Endurance Corner at http://www.endurancecorner.com/ Excel Tri Coaching at http://www.excelltricoaching.com/    More about Embrunman at http://www.embrunman.com/ More about the Timex Team at http://www.timexteam.com/ Register for Toughman South Carolina here http://www.setupevents.com/?fuseaction=event_detail&eventID=3049 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

This week we come to you from Penticton, Canada. Laura Siddall hosts and we talk all things ITU Multisport World Champs. We also talk to Mike Phillips recent winner of Ironman 70.3 Bintan. Bevan interviews ‘Dark Horse’ Kyle Smith after his U23 World Champs victory. We talk to Mel Hauschildt, Heather Wurtele and Lionel Sanders at the Pros Pre-Race Conference and include footage from the conference itself. Bevan gets down to the finish line and manages to capture some interviews with Josh Amburger, Joe Gambles, Andy Potts, Drew Scott, Francisco Serrano, Jeff Symonds, Sarah Crowley, Heather Wurtele and Cam Watt. LINKS: More about Laura Siddall at http://laurasiddall.com/  Follow ‘Sid’ on Facebook at https://www.facebook.com/laura.siddall.5333 on Twitter at https://twitter.com/lmsiddall and on Instagram at https://www.instagram.com/lmsid/ Follow Kyle Smith on Facebook at https://www.facebook.com/kylesmithtriathlete/ Follow Mike Phillips on Facebook at https://www.facebook.com/Mikephillipsnz 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

ONE STEP AHEAD: Capsaicin. WORKOUT OF THE WEEK: What to display on your bike head unit on race day. HOT PROPERTY INTERVIEW – JAIME NIELSEN: Jaime Nielsen is a New Zealand track and road cyclist and a former representative rower. Despite only taking up cycling in 2007 she competed for New Zealand at the 2012 Summer Olympics in the Women's Team Pursuit placing 5th and setting a national record of 3:18.514. At the 2016 Summer Olympics she finished 4th in the Women's Team Pursuit. Most recently Jaime smashed the world sea level hour record previously held by Bridie O’Donnell. She stopped the clock in a remarkable 47.791km in front of a loud and enthusiastic Avantidrome crowd. SID (& DYL) TALKS: This week both Laura ‘Sid’ Siddall and Dylan McNeice talk to us from Girona. We talk about Dylan’s win at Challenge Finland, the latest on the Collins Cup but we don’t talk about ‘that movie’. LINKS: Link to Asada athlete warning at https://www.asada.gov.au/news/athlete-warning-higenamine-supplements Follow Jamie on Facebook at https://www.facebook.com/jaimenielsencyclist/ and on Twitter at https://twitter.com/Jaime_Nielsen More about Laura Siddall at http://laurasiddall.com/ Follow ‘Sid’ on Facebook at https://www.facebook.com/laura.siddall.5333 on Twitter at https://twitter.com/lmsiddall and on Instagram at https://www.instagram.com/lmsid/ More about Dylan McNeice at http://dylanmcneice.com/ Follow Dylan on Facebook at https://www.facebook.com/dylanmcneice.triathlete/ and on Twitter at https://twitter.com/dylanmcneice Follow Challenge Finland on Facebook at https://www.facebook.com/challengefinland/ Icarus on Netflix at https://www.netflix.com/nz/title/80168079 Lite Book Advantage at https://www.litebook.com/litebook-products/litebook-advantage Doc Parsley’s Sleep Remedy at https://store.docparsley.com/products/doc-parsley-sleep-remedy-single  Nature’s way Capsaicin supplements https://nz.iherb.com/pr/Nature-s-Way-Cayenne-450-mg-180-Capsules/1833 Link to Capsaicin study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/ Egg Sucking at http://www.doscience.com/act_archive/home_activities/egg_suck/egg.html 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

ONE STEP AHEAD: Riboflavin. WORKOUT OF THE WEEK: Aerobars. HOT PROPERTY INTERVIEW – BRAD KEARNS: Brad Kearns of Auburn, California is a noted speaker, author and coach and during his nine-year career as a triathlete, was one of the world's top ranked professionals, amassing 30 wins worldwide on the pro circuit. Brad currently works with health & fitness expert Mark Sisson on a comprehensive lifestyle movement called the Primal Blueprint. 5 MIN FOCUS: Breca SwimRun is coming to the Bay of Islands, so this week we talk to Ben De Rivas about the course and what it has to offer. The 33km course starts at the Waitangi Treaty Ground and links mainland trails with six of the Bay's stunning islands, before the grand finish and party at the Otehei Bay island resort. Comprising 25km of running on challenging trails and bush paths and 8.4km of swimming, with 10 run stages and 9 swim stages, athletes should expect the race to take 5 - 9 hours to complete. With 64 teams already entered this race is likely to sell out! CONTACT US: Go to http://www.fitter.co.nz for show notes and links. 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