WORKOUT OF THE WEEK: TSS Part 2 – Overload and how to use training stress to plan your season. ONE STEP AHEAD: Tomatorade. HOT PROPERTY INTERVIEW – ELLIE SALTHOUSE: Australian triathlete Ellie Salthouse is one of the up and coming stars of the 70.3 distance. Living in Boulder, and coached by Siri Lindley, Ellie started her career as an ITU athlete qualifying for the inaugural youth Olympics in 2010 and racing to silver in the individual race and silver in the team event. In 2014/15 she raced ITU under the guidance of Siri but at the end of the year after contemplating leaving the sport was persuaded by Siri to give the 70.3 distance a go. The rest is history. In 2016 Ellie achieved a string of podium results including a win at Challenge Melbourne and has more recently raced to second at Dubai, second at Oceanside and third at St. George, North American Champs. Ellie plans to race the Challenge Championship in Slovakia next month, then Alcatraz and the 70.3 Worlds in Chattanooga. 5 MIN FOCUS: We talk to Ben West from Event Management company DuTriRun http://www.dutrirun.com/ about Toughman’s Wisconsin event on June 17th and Minnesota event on July 30th. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week Laura talks to us from back home in the UK and we chat about the news on the pro field at the Challenge Wanaka full distance race, what Laura’s got planned race wise over the next few months and the Challenge Championship in Slovakia on June 3rd! 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

WORKOUT OF THE WEEK: The Training Stress Score. ONE STEP AHEAD: New fluid guidelines for endurance cycling. HOT PROPERTY INTERVIEW – SCOTT MOLINA: Scott Molina, one of the legends of triathlon, has a vast array of professional victories to his name including 6 USA professional championships, 50 USTS triathlons, 2 "World's Toughest Triathlon" titles, Ultraman World Championships, 1991 Zofingen Duathlon, 1988 Hawaii Ironman World Championships and 46 podium finishes of either 2nd or 3rd place. In 1990 Scott married fellow professional triathlete Erin Baker. Now living in Christchurch, New Zealand and father to three children Scott talks to us about the Breca Swim Run challenge, the Collins Cup, the 100 Col bike challenge and his entry to Challenge Roth! SIMS SCIENCE: We’re back with Stacy Sims (Exercise Physiologist and Nutrition Scientist) and this week we’re talking about the drug that may prevent you from ‘hitting the wall’, the drink that hopes to ‘propel elite marathoners to the sub 2 hour mark’ and the 2017 Sports and Exercise Conference in NZ this October. 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

ONE STEP AHEAD: What the elite Boston marathoners ate. HOT PROPERTY INTERVIEW – RONNIE SCHILDKNECT: Swiss Pro Triathlete Ronnie Schildknect has competed in over 30 Ironmans, he’s also won his home country’s Ironman in Switzerland 9 times. Supported by Team BMC-Etixx Ronnie has recently raced to second place at the Ironman North American Champs Texas in a time of 7hrs 56mins. He’s now hoping to race at Kona again this year and put together a race that he knows he’s capable of. We talk to Ronnie about where he started in triathlon and what his hopes and dreams are for his future in the sport. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk through Sid’s win at Ironman Australia plus the latest goss around the tri scene. 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

WORKOUT OF THE WEEK: Swimming’s a drag! ONE STEP AHEAD: Digestive enzymes and how to use them for exercise. HOT PROPERTY INTERVIEW – HAMISH BOND: Two-time Olympic Champion rower and unbeaten for a period of 8 years in the pairs with multiple World Championship wins Hamish Bond has now changed his focus to cycling. His plan, to attempt to qualify for Tokyo 2020 representing New Zealand as a Time Trialist. With the form he’s shown so far, he might just do it. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Port Macquarie, the Jordan Rapp/Diamond Bikes lawsuit, Lauren Parker, Women for Tri slots to Kona and the Brownlee’s switch to Scott Bikes. And yes.... she did it! 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  

QUESTION OF THE WEEK: Is there demand out there for more ITU long distance races? WORKOUT OF THE WEEK: How to train speed in swimming. ONE STEP AHEAD: Ketone Esters and glucose – a new study. HOT PROPERTY INTERVIEW – MIRINDA CARFRAE: An absolute legend in the sport of triathlon Australian Mirinda ‘Rinny’ Carfrae has raced Kona 8 times and at 3 of those races took the win to become Ironman World Champion. She competed in her first triathlon at 19 years of age and shortly after, having had no prior background in swimming, cycling or running, made the 2001 Australian Junior Elite Team. Rinny represented Australia at the ITU World Champs from 2001-2005, twice earning silver medals (2002 & 2003) before turning her attention to long distance racing. Since that time she has evolved into one of the top long distance triathletes in the world. Married to Tim O’Donnell and expecting her first child Rinny talks to us about her career to date and her plans for the future. SIMS SCIENCE: Stacy Sims (Exercise Physiologist and Nutrition Scientist) is back from her tour of the States and we’re excited to be talking and working with her on a science based project involving block periodisation cycle training with the application of heat. We’ll be experimenting on one of our own Fitter pro athletes, Jason Hall, in an effort to get him fitter, faster. We’ll report back on his progress as we go plus Bev might just throw himself into the mix too! 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  

WORKOUT OF THE WEEK: Some general principles you need to apply depending on your training age coming into the sport. ONE STEP AHEAD: Update on branched chain amino acids (BCAA’s). HOT PROPERTY INTERVIEW – CHARLOTTE MCSHANE: Scottish born ITU athlete Charlotte McShane moved to Australia in 2005 with her family. By the age of 20 she had already competed in 10 half IM distances but in 2010 joined Jamie Turner’s squad of Wollongong Wizards to focus on the ITU distance. In 2013 she won the World ITU U23 Triathlon Championships in London and has since developed into a competitive elite athlete, regularly finishing within the top 10 in the World Triathlon Series. In 2016, Charlotte had her most successful season to date, finishing 3rd in the ITU World Triathlon Series in Cozumel, Mexico ending the year ranked 8th overall in the World Triathlon Series. SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk about Laura’s training for Port Macquarie and give us an insight into how a pro swim trains for an event. They also talk about Andrea Hewitt’s recent wins and the latest on the Collins Cup. 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  

ONE STEP AHEAD: Visceral fat and its relationship to athletic performance. HOT PROPERTY INTERVIEWS – BRADEN CURRIE & JOCELYN MCCAULEY: Both Braden and Jocelyn stunned Taupo with wins at IM New Zealand this year beating Cam Brown and Meredith Kessler for their first IMNZ victories. Braden is one of New Zealand’s most well-known multisport athletes, but his talent extends far beyond multisport. In this year alone he’s raced to a 2nd place at Coast to Coast, won Red Bull Defiance, won IM New Zealand and most recently took out the short course win with his teammate Courtney Atkinson at the inaugural Breca Wanaka Swimrun.   Jocelyn hails from Texas and whilst growing up there excelled in both swimming and running. The end of 2016 brought Jocelyn her first Ironman win at IM Mallorca and this year she accomplished her dream of winning IM New Zealand. SIMS SCIENCE: In this week’s segment Stacy Sims (Exercise Physiologist and Nutrition Scientist) talks to us from New York about Nuun’s new hydration products. 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

WORKOUT OF THE WEEK: Cycling speed skills – the pedal stroke. ONE STEP AHEAD: How to protect yourself nutritionally whilst partying. HOT PROPERTY INTERVIEW – RICHARD VARGA: Having competed at the 2012 London Olympic Games, RIO 2016 Olympic Games and the Inaugural European Games in Baku in summer 2015, Richard Varga is Slovakia’s most successful Triathlete. He’s also one of the fastest triathlon swimmers in the world. Richard recently competed at the new Super League Triathlon Series on Hamilton Island. He talks to us about his career, his plans for Tokyo and those races on Hamilton Island! SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Challenge Melbourne, the Brownlees and 70.3 racing plus Fabian Cancellara and his involvement with the newly reformed TriStar Triathlon Series. 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

WORKOUT OF THE WEEK: Reviewing the science of the long run. ONE STEP AHEAD: Cliff Harvey of Holistic Performance Nutrition talks to us about Exogenous Ketones HOT PROPERTY INTERVIEW – PEDRO SILVA GOMES: Portuguese but living in Arizona, professional triathlete Pedro Gomes describes himself as a ‘Nintendo junkie turned Ironman Champ’. Having started in ITU he completed his first Ironman in 2010 racing into 2nd place. Since then Pedro has won two Iron distance races and achieved numerous podium finishes and is now one of the top long distance triathletes in the World. He’s raced Kona 4 times but only finished twice and has decided that it’s not on his radar for this year – his goal is to race there in 2018 when he feels he can crack a Top 10 place. SIMS SCIENCE: In this week’s segment we talk to Stacy Sims (Exercise Physiologist and Nutrition Scientist) about cold water immersion post exercise. Could it be harmful for men but not women! 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

WORKOUT OF THE WEEK: Fitness testing – sub maximal testing options and why you may want to consider them. ONE STEP AHEAD: Smoothies. HOT PROPERTY INTERVIEW – SARAH CROWLEY: This week we talk to Australian pro triathlete Sarah Crowley, recent winner of the Ironman 70.3 Middle Eastern Champs in Bahrain. At her Kona debut last year she raced to 15th position in the female pro field. This year she hopes to re-qualify with a plan to race Cairns and give the ‘big island race’ another go. We talk to Sarah about her path to triathlon and the work she’s doing to improve her swim. Sarah also shares with us her thoughts and personal frustrations around non-payment of prize money to pro triathletes. 5 MINUTES WITH TOUGHMAN: We bring back the man behind the fast growing Toughman Tri Series Richard Izzo to tell us about the next race in the Toughman Race Series on April 2nd 2017… Toughman Mexico! SID TALKS: We bring back Pro Triathlete Laura Siddall to chew the latest tri fat with Bevan. This week they talk Challenge Wanaka, the Super League and the Collins Cup. 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