ONE STEP AHEAD: Supplements – what to look for in vitamins and minerals. WORKOUT OF THE WEEK: Foot strike for running. HOT PROPERTY INTERVIEW – BRADEN CURRIE ET AL: Bevan is currently over in Mooloolaba running a training camp for those athletes in the FITTER squad looking to compete in the 70.3 World Champs in September. He talks to some of FITTER’s ‘elite’ age groupers - Natalie Gaskin, Heidi Sowerby and Jason Hall - about their journey to this point and their hopes and aspirations for the next 6 months. Braden Currie, pro triathlete, and newly inducted into the FITTER coaching squad is also in Mooloolaba training with the squad. He talks to Bevan about his recent experiences with ITU and his plans for the next 6-12 months. GEEK OUT: The Plews and Prof are reunited and talk to us from Switzerland. This week they continue their discussion about blood glucose levels and the impact of food, exercise and temperature. 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/mikkiw�illidennutrition

ONE STEP AHEAD: Mikki reviews HOTSHOT - scientifically proven to prevent and treat muscle cramps by stopping them where they start... at the nerve. WORKOUT OF THE WEEK: The recovering arm in freestyle. The science behind the difference between a straight arm recovery and a bent elbow recovery. HOT PROPERTY INTERVIEW - SARA GROSS: Sara Gross, Canadian pro triathlete, grew up in Ontario and Dubai, United Arab Emirates. As well as being a 2 x Ironman Champion (Brazil and Mont Tremblant in 2014) Sara also has a PhD in Women’s History, is co-owner of the coaching company Mercury Rising Triathlon, a writer and a passionate advocate for women in sport. She was the perfect choice as an Ambassador and athlete for the Bahrain Endurance 13 team. Her brief? To help expand the dialogue in the Middle East around sport, obesity and the diabetes problem that has taken hold in the Gulf - about the local Bahraini triathletes and about women in sport in the Middle East. Sara is also President of TriEqual, the organization dedicated to fairness, development and equality in the sport of triathlon and the founders of the 50WomentoKona movement, a group dedicated to achieving gender equality in triathlon. She is also a presenter for WiSP Sports, a women-in-sport media company. 5 MIN FOCUS: Bev talks to Michael Freiburg World Omnium Champion 2011 and 2010 Commonwealth Games Gold and Silver Track Cyclist Medalist. Michael is also the founder of Terrain Dynamics and the AIRhub. The AIRhub is the first and only on-road resistance training system in the world. The AIRhub allows you to shape your terrain, giving you back control out on the open road. Train solo or in a group and get the exact workout you need. Add your preferred amount of watts or use real-time metabolic feedback. The AIRhub automatically regulates resistance and keeps you in the perfect training zone. It is precision training as you have never seen it. GEEK OUT: The Plews and Prof are reunited and talk to us from Switzerland. This week they talk to us about the Dexcom G5 portable blood glucose monitor and their own data when using it. The Dexcom G5 is typically for diabetics and is inserted under the skin. The information is then relayed to your phone. 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: Tart cherry, more benefits. WORKOUT OF THE WEEK: Tyre pressure – does it matter? HOT PROPERTY INTERVIEW – LINSEY CORBIN: 'Montana Maid' Linsey Corbin is a professional triathlete who lives and trains in her home town of Bend, Oregon. She's a five-time Ironman Champion and has achieved top American honours at both Ironman and 70.3 Ironman World Championship events. After an injury and illness plagued 2015 Linsey raced to second place at Asia Pacific Ironman Cairns a few weeks ago. She's now on the comeback trail and looking forward to Kona. GEEK OUT: The Plews and Prof are reunited and talk to us from Switzerland. The Plews takes us through Tim Van Berkel’s HRV data in the lead up to his recent win at the Asia Pacific Champs in Cairns. 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: A mixed bag of nutritional titbits – how to reduce the effects of a hangover, helping digestion and food intolerances. WORKOUT OF THE WEEK: Cairns Ironman recap. HOT PROPERTY INTERVIEW – 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. Bevan talks to Stacy about this exciting new facility plus her new book ‘ROAR’. ROAR’s focus? Women are not small men. Stop eating and training like one. Because most nutrition products and training plans are designed for men, it’s no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. GEEK OUT: Prof Paul Laursen brings us the final part of a fascinating 3 Part interview with the legendary Dr Phil Maffetone, coach to world champion athletes and internationally recognized expert on health, nutrition, and human performance. 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: KetoShield. HOT PROPERTY INTERVIEW – ASHLEIGH GENTLE: Last month ITU triathlete Ashleigh Gentle was confirmed as part of the Australian team going to the Olympics. With a background in a range of sports she was persuaded to try a triathlon in 2004 and in 2011 ran her first ITU WTS race. Last month after winning silver at both Yokohama and Abu Dhabi she was ranked 3rd in the world. This will be Ashleigh’s first Olympics. 5 MIN FOCUS: Bevan talks to Bill Roxburgh – the new Race Director for Challenge Wanaka. GEEK OUT: Prof Paul Laursen brings us Part 2 of a fascinating 3 Part interview with the legendary Dr Phil Maffetone, coach to world champion athletes and internationally recognized expert on health, nutrition, and human performance. 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: New products. WORKOUT OF THE WEEK: Massage HOT PROPERTY INTERVIEW – TONY DODDS (DODDSY): For New Zealanders Doddsy needs no introduction. Since becoming a competitive triathlete in 2005 he quickly made his way to the top, securing the title of New Zealand Under 23 Champion 3 times and achieving multiple top 10 placings in both World Cup and World Triathlon Series Events. This year Doddsy is ranked in the World top 20, he’s New Zealand’s number 1 male elite triathlete and he’s off to Rio! 5 MIN FOCUS: Hani Kopetschny is a postgraduate student carrying out research through Massey University examining the training diets of ultra-endurance athletes. They are interested in finding out how athletes modify their diets during different phases of training and how well they meet their need for energy, carbohydrates and protein. You can find more detailed information and view/participate in the online survey by going to http://lvmnky.synology.me/LimeSurvey GEEK OUT: Prof Paul Laursen brings us Part 1 of a fascinating 3 Part interview with the legendary Dr Phil Maffetone, a coach to world champion athletes and internationally recognized expert on health, nutrition, and human performance. 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: Mikki shares some warm bowls of veginess with us. WORKOUT OF THE WEEK: Downhill running. HOT PROPERTY INTERVIEW – JESSE THOMAS: American pro triathlete Jesse Thomas competed in his first Ironman race last year (IM Wales) and won it. Last week at his second outing (IM Lanzarote) he won that too, not only that, he ran down Jan Frodeno confirming his spot in Kona this year. This win followed a 6th consecutive win at the Wildflower Long Course Triathlon in California 3 weeks earlier. Can’t wait to watch him race at Kona! GEEK OUT: This week our geeky contributors ‘The Plews and Prof’ talk to us about ‘Musculoskeletal overuse injuries and heart rate variability: Is there a link?’ 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: Latest CHO titbits. WORKOUT OF THE WEEK: Strength training. HOT PROPERTY INTERVIEW - LIONEL SANDERS: Canadian Pro Triathlete Lionel Sanders is not from your typical sporting background. Having been side-tracked by alcohol and drugs in his teens he eventually dropped out of university becoming severely social phobic, depressed and paranoid. In 2009 he started running again and out of nowhere decided to do an Ironman. In 2013 Lionel raced his first triathlon as a pro - 3 years on he's one of the hottest properties on the 70.3 circuit. This year he's won every 70.3 he's participated in - Panama, Oceanside, Texas and most recently the Ironman 70.3 North American Champs in St. George, Utah. We loved talking to this inspirational triathlete. GEEK OUT: This week our geeky contributors 'The Plews and Prof' bring us Part 2 of Dr Peter Attia's 'Keys to Longevity'. 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: Protein, LCHF, BCAAs. WORKOUT OF THE WEEK: Bevan talks to Dr. Thomas Hughes of tri-mechanics. Tri-mechanics is a new venture based in Leeds, UK. Their aim is to improve running by the use of studio based running analysis combined with information on a range of topics related to running via their website. Whilst they focus on running they also cater for the specific demands of triathlon and its impact on running. http://www.trimechanics.co.uk/ HOT PROPERTY INTERVIEW – RYAN BAILIE: Ryan Bailie is a professional Australian ITU athlete who has represented Australia on the international stage since 2011. Originally from Johannesburg in South Africa he moved to Perth aged 6 and then to Wollongong to train with Jamie Turners' Wollongong Wizards in 2009 at aged 19 where he’s been ever since. In 2014, Ryan was selected to represent Australia at the 20th Commonwealth Games in Glasgow, winning bronze in the Mixed Relay Triathlon and finishing 5th in the Men’s Triathlon. He has just recently achieved his lifelong dream and qualified for the Rio Olympics. 5 MIN FOCUS: Bevan analyses Lionel Sanders’ Training Peaks data from his recent race at St George 70.3. GEEK OUT: This week our geeky contributors ‘The Plews and Prof’ talk to us about longevity. 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: Calorie tracking plus how we can use a power meter to monitor our energy expenditure. WORKOUT OF THE WEEK: Bevan interviews Coach Gerry Rodrigues from TOWER 26. Gerry is regarded as one of the best open water swim coaches in the sport of triathlon and he's coached some of the best pros and age groupers from his Los Angeles based Tower 26 pool. His sessions are geared toward individuals seeking quality aquatic programs and who possess a drive for excellence and improvement. http://tower26.com/ HOT PROPERTY INTERVIEW – LIZ LYLES: Liz Lyles, American long distance triathlete recently defended her title at Wildflower 2016 after winning the long course race there 2 years in a row. Her results to date have been impressive. Two sub 9hr Ironmans in Western Australia 2013 and Frankfurt 2014, Top 10 Pro female in Kona 2014 and 2nd at Ironman Brazil in 2015. Liz also juggles a pro triathlon career with being a mother of 2 young children. We talk to Liz about her decision to move to triathlon, how she manages her work life balance and her race plans for 2016 – which of course include Kona again. GEEK OUT: This week our geeky contributors 'The Plews and Prof' talk to us about what to do when you’re going to a race which involves some long haul travel. 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