ONE STEP AHEAD: The effects of green tea supplementation and interval sprint exercises on fat oxidization. WORKOUT OF THE WEEK: We talk to Australian Triathlete Nathan Shearer who smashed the course record at IMNZ in Taupo for the fastest ever age grouper in a time of 8:47. Nathan recently won his age group (25-29) in Kona and talks to us about his move into triathlon from cricket, his race in Kona and becoming a pro. HOT PROPERTY INTERVIEW – AMELIA ROSE WATKINSON: Bevan interviews FITTER pro athlete Amelia Rose Watkinson. Amelia is currently in Asia with the Thanyapura Triathlon Team and has had an outstanding few months winning 8 of her 9 races over there. Amelia talks to us about how she got started in triathlon, her career to date and her time in Thanyapura. GEEK OUT: The effects of alcohol consumption on recovery from eccentric exercise induced muscle damage in females. 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

KELLY SHEERIN – ENDURANCE PERFORMANCE SUMMIT – 26 NOVEMBER 2016: Breaking news... Jamie Turner, Coach to Gwen Jorgensen is now speaking at the event! Plus, ASICS have joined up with the EPS as a Premier Sponsor. As a result, attendees now have a chance to become one of 5 'Testers' for their new DynaFlyte running shoes with full-length FlyteFoam midsole technology. In other words, a free pair of ASICS! To enter go to the AUT Millennium Facebook page at https://www.facebook.com/AUTMillennium/ and tell them why you think should be one of the 5 Asics Testers. Make sure you go the website and sign up as an attendee. Winners drawn on Friday 28 October. ONE STEP AHEAD: Optimizing protein. WORKOUT OF THE WEEK: Bevan's bike power file from Kona. HOT PROPERTY INTERVIEW – HENRI SCHOEMAN: South African ITU athlete Henri Schoeman has had an amazing year. Not only did he medal at the Olympics in Rio but more recently he raced to the overall win at the ITU Grand Final in Cozumel. His bronze at Rio was the first Olympic Medal South Africa has won in the sport. Bev talks to Henri about his career to date, the win at Cozumel and his plans for the future. 5 MIN FOCUS: We talk to Michael Lyons of Recovery Systems about their medical grade compression system now available for home use that accelerates sports recovery from training and injury rehabilitation. The new air compression product supercharges recovery by using air compression to increase venous return, rapidly accelerating the body's ability to eliminate metabolic waste faster than any other traditional mode of recovery. https://www.recoverysystemssport.com/ GEEK OUT: Manipulations to the alcohol and sodium content of beer for post exercise rehydration. 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: An injury healing protocol. WORKOUT OF THE WEEK: Bevan talks through his Kona race. HOT PROPERTY INTERVIEW – CHARLES ADAMO THE COLLINS CUP: A first of its kind global annual competition in which teams of professional triathletes from the USA, Europe and the Rest of the World (‘The Internationals’) will compete to determine which region dominates the sport of triathlon. Bevan talks to Charles Adamo, the Chief Executive Officer of the PTO (Professional Triathletes Organisation) and one of the key drivers behind this awesome project. http://www.thecollinscup.com/ 5 MIN FOCUS: We talk to Braden Currie about the upcoming Xterra Worlds, losing the recent Ogden race by a fraction of a second and his recent bear encounters! 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

Bevan and The Plews and Prof talk about the race plus we also hear how The Prof lost his eggs.

BAHRAIN ENDURANCE TEAM MEDIA EVENT – KONA 2016: Bev goes along to the event and chats with legendary Ironman triathlete Lisa Bentley plus Brent McMahon and John and Bevan from IM Talk. PAUL BUICK: In the final part of our interview with Paul Buick we talk science versus feel plus the importance of enjoying the sport. THORSTEN RADDE: The man to go to for the most comprehensive report on what could happen in Kona this weekend. Thorsten gives us his thoughts and predictions for the race. 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

POLAR MEDIA EVENT FOR SPONSORED ATHLETES – KONA 2016: Bev is invited to attend this awesome event and brings us interviews with some of the best triathletes in the world! We talk to Liz Blatchford, Frederik van Lierde, Sarah Piampiano, Terenzo Bozzone, Liz Lyles, Cyril Viennot and Alicia Kaye. PAUL BUICK: In Part 3 of this interview with Paul Buick he talks to us about becoming a ‘Master of the Bike’ plus analysing how people train from power files and where metrics fit into the training of Purplepatch athletes. MATT DIXON: This week (Kona week) we are excited to be able to bring you an interview with Exercise Physiologist, Author and owner of Purplepatch Coaching, Matt Dixon. Matt has developed a track record for success in coaching including over 175 professional victories and podiums in Ironman and Ironman 70.3 events while also qualifying over 125 athletes to the Ironman World Championships in Hawai'i. He has collected his extensive triathlon knowledge into his book ‘The Well-Built Triathlete: Turning Potential into Performance’. Matt and Bev talk Kona and the challenges that this race brings. 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

PAUL BUICK: In Part 2 of this interview with Paul Buick he talks to us about tyre choice and tyre pressure for Kona, the importance of feeling relaxed on the bike and your best position on the bike. LAURA SIDDALL: In this second Kona special Laura talks to Bev about the latest new triathlon bike just launched by Cervelo – the Cervelo P5X 2017 beam bike at https://www.youtube.com/watch?v=iXOjcNnxflU JIMMY SEEAR - VENTUM BIKES: “Downtubes are for Dinosaurs” No downtube. No seatstays. No competition. Ventum have created the ultimate triathlon racing bicycle using technology from fighter jets and Formula One race cars. Bevan talks to ex Australian Triathlete Jimmy Seear at the Ironman World Champs Expo about this awesome bike. More about Ventum Bikes at https://ventumracing.com/ 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

PAUL BUICK: Paul Buick is considered the leading resource in cycling position and posture and technical development, with a unique ability to go beyond the simple fit, with true expertise in assisting athletes with their interactions with the bike and maximising riding ability. He has extensive experience as a mechanic, technician and coach for National and Professional cycling teams and assisted the NZ National Triathlon team with riding skills and technical development. He now manages all riding skills, technical development and fit and posture for most of the PurplePatch professional athletes. In Part 1 of this interview with Paul he tells us how he got into the sport and gives us information around the key things athletes should be thinking about for riding a course like Kona. DR STACY SIMS: Stacy Sims has recently returned to New Zealand to take up a position at the new ‘University of Waikato Adams Centre for High Performance’ at the Mount. Her new book ‘ROAR’ - Women are not small men, is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. Stacy is an expert in terms of thermo-regulation and exercising in the heat, part of that being hydration and fuelling for those conditions. She talks to Bevan about what athletes need to consider when racing in Kona this weekend. LAURA SIDDALL - BRUNCH WITH BEV IN KONA: Laura Siddall is a Yorkshire girl with a degree in Mechanical Engineering and no background in triathlon. In 2010 she decided to give it a go and in her time as an age grouper won the 2013 Half Distance World Championships following that up with a win at the ITU Olympic Distance World Championships just one week later. Laura moved to San Francisco to pursue a career as a professional triathlete and since then has seen great success in the pro ranks. Laura talks us through her season to date and gives us her picks for the race winners at Kona this week! 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: How nitrate works and why mouthwash is bad. WORKOUT OF THE WEEK: From ITU to the longer distances – who will make it. HOT PROPERTY INTERVIEW – LUKE MCKENZIE: Australian Luke McKenzie has won eight Ironman titles in his career to date and is currently in Kona gearing up for his 11th race where he finished second in 2013. Luke raced to an exceptional 7:55:58 at Ironman Western Australia breaking the record and becoming the fastest Ironman anywhere in Australia ever! Luke talks to us about his involvement with the Island House Triathlon in the Bahamas where 40 top pros will be racing over three days for a $500,000 prize purse! 5 MIN FOCUS: We talk to Kelly Sheerin, Running & Cycling Mechanics Clinic Manager at AUT Millennium about the upcoming Endurance Performance Summit www.autmillennium.org.nz/eps GEEK OUT: Menthol mouthwash and how it can be utilised in hot conditions. 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: Beet juice – the latest. WORKOUT OF THE WEEK: Eccentric strengthening for the hamstrings. HOT PROPERTY INTERVIEW – LANCE WATSON: Ironman University Master Coach Lance Watson has coached at numerous World Champs and major Games, including the past 4 Olympic Games. In 2015 Lance was inducted into the Triathlon Hall of Fame for coaching. Lance holds a degree in Human Kinetics and is an NCCP Level IV certified master triathlon coach and an NCCP Level III distance running coach. We talk to Lance about the growth of the sport and his time in triathlon plus we hear about what it takes to go well in Kona! 5 MIN FOCUS – PREPARATION FOR IRONMAN TAUPO 70.3: As well as an Ironman University Master Coach Matt Dixon is also an author, co-founder of Purplepatch Fitness, exercise physiologist, former professional triathlete and elite coach of leading Ironman Pro Athletes. In this segment Matt gives us his tips for preparing for a 70.3 race https://purplepatchfitness.com/ GEEK OUT: Training your breathing muscles. GIVEAWAY: An entry to the Ironman 70.3 in Taupo!! To be in the draw to win go to the Great Lake Taupo website at http://www.greatlaketaupo.com/ and email us on info@fitter.co.nz FIVE of the region’s endurance events. The competition will run for a couple of weeks and the winner will be announced on Facebook. Good luck! 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