ONE STEP AHEAD/WORKOUT OF THE WEEK: We revisit sleep. ENDURANCE PERFORMANCE SUMMIT, AUT MILLENNIUM | 27 JUNE 2015: Over the next few weeks we will be talking to Kelly Sheerin about some of the speakers featuring at the upcoming Endurance Performance Summit in Auckland. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance. Professor Grant Schofield will be talking about the science behind LCHF (Low Carb High Fat) eating for endurance performance and Mikki Williden will be giving the practical application and hot tips on fat adaptation and how athletes can adopt this into their everyday practice. http://autmillennium.org.nz/special/enduranceperformancesummit HOT PROPERTY INTERVIEW – JODIE SWALLOW: Jodie Swallow is a champion triathlete having proven her talent at all distances over her years in the sport. She is an Olympian, an ITU World 70.3 World Champ, a World Long Distance ITU Champ, she is an Ironman winner and came fourth in Kona last year. She has recently won a record-breaking fifth straight victory at Ironman 70.3 South Africa setting a new course record and has been selected as one of the newly formed Bahrain Endurance 13. Jodie talks to us about her career to date, the challenges she's faced along the way and the people and events that have changed her life. 5 MINUTE FOCUS: We talk to Eric Min, Co-Founder & CEO of Zwift, "…the greatest innovation in cycling since the bicycle".  Some of the great things about cycling are the places you go and the people you go there with. Outdoor cycling is great, but sometimes weather, traffic, time constraints and distance from other cyclists can take the fun out of it. Zwift have created a new destination that places you and your bike into immersive, detailed, 3D landscapes with other cyclists from around the world. Now you can ride with anyone at any time. Packed with real-time stats, stunning lifelike graphics, and the latest in massive multiplayer online gaming, Zwift has kicked up the indoor cycling experience. http://www.zwift.com/ THE GEEK OUT: Telomeres, endurance training and the slowing down of ageing. CONTACT US: Find out more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Caffeine cycling. HOT PROPERTY INTERVIEW – REBEKAH KEAT: What an amazing story Rebekah had to tell us. An Australian professional triathlete & ambassador with 20 years in the sport she is an Ironman Champion, Long Course Champion, Oceania Champion and multiple World Junior Champion. Bek talks to us about her career to date in the sport, her 2 year ban for a positive drug test for which she was later vindicated, the 2008 Kona race in which she helped Chrissie Wellington beat her to the victory, her DQ in Kona the following year and her relationship and marriage to the inspirational coach and two times Triathlon World Champ Siri Lindley. WORKOUT OF THE WEEK: We bring back Kelly Sheerin to talk to us about The Endurance Performance Summit. AUT Millennium, Auckland. The summit will bring together top athletes, coaches, scientists and practitioners to present and share their knowledge, skills and experiences on a variety of topics relevant to improving running, cycling and triathlon performance. Hosted by the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University – ranked number one in NZ for Sport and Exercise Science research, the Summit is all about elevating endurance: integrating and connecting science to the real world. This Summit is aimed at coaches, athletes, scientists and fitness and health professionals who are interested in enhancing their knowledge of the science and medicine of endurance sport. The Summit will also be an excellent opportunity to network amongst like-minded industry professionals. 5 MINUTE FOCUS: We talk to Vanessa Iacomino, Exhibition Director for the first ever Australian Triathlon, Endurance & Cycling Expo. Held on Saturday 4th and Sunday 5th July at the Sydney Showground it is Australia’s first and only multisport expo outside of a competitive race. See, test and try the latest products in seven dedicated zones: Run, Bike, Swim, Nutrition, Obstacle, Technology and Junior.  Learn from FREE seminars led by professional athletes, coaches and dietitians on training tips, nutrition, injury prevention, athlete sponsorship, swimming techniques, power meter cycling and more. THE GEEK OUT: Cross training. Does the fitness gained in one sport cross over in any way to other sports. CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

ONE STEP AHEAD: The optimum time to be taking supplements. HOT PROPERTY INTERVIEW – MICHELLE BREMER: Growing up in Mount Maunganui, New Zealand, Michelle grew to love the outdoors and spent most of her days running around and swimming at the beach. In 2007 a friend inspired her to enter a local half ironman race, and after taking the rest of the year to "recover" from her half ironman effort, she took a trip to Kona to watch a friend race the Ironman World Champs. She was blown away by the sport of ironman.  In August 2011 Michelle made the move to leave her job as a Physiotherapist and start training full time.  She entered her first full Ironman race, Busselton Western Australia and won it in a time of 9:25.  Her second win came only a few weeks ago on Sunday 3 May when she ran down her rivals to win the 30th anniversary race in Port Macquarie in a time of 9:38. WORKOUT OF THE WEEK: Gross efficiency – how much chemical energy the muscles are using to produce a given power output.  Although it applies to all the disciplines of swimming, cycling and running we talk about it this week in respect of pedalling cadence and look at what cyclists can do to improve their gross efficiency. 5 MINUTE FOCUS: This week we talk to Kamil Dziadkiewicz and Matt Heleniak about the new Swimmo Smartwatch. Runners and cyclists all have mobile applications to track their workouts but having these with you in the pool was not an option… until now.  Swimmo tracks your swim workout and motivates and communicates with you under water. With heart rate sensors, workout tracking, IntensityCoach and PaceKeeper, Swimmo monitors your swim both in the pool and in open water. http://www.swimmo.com/  THE GEEK OUT: Endurance amnesia. After that tough event a lot of us will say “never again”.  As athletes are we gluttons for pain or is it that we forget quickly. CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

LISTENER QUESTIONS: Does fat metabolism slow down when ingesting carbohydrates during exercise. ONE STEP AHEAD: Polycystic ovary syndrome in endurance athletes. 5 MINUTE FOCUS: This week we talk to Gordon Drummond in Scotland, one of the guys behind the new 'Limits' Power Meter. Limits are bringing power to the market at an incredibly competitive price. Their power meter is interchangeable between bikes and the simplest ever to install and use. It is compatible with every type of bicycle and, for the first time, is located between the pedal and crank arm. http://limits.technology/  WORKOUT OF THE WEEK: We expand more on fitness testing and look at the metrics of 'Efficiency Factor' and 'Decoupling' available in the Training Peaks software. HOT PROPERTY INTERVIEW - NICOLA SPIRIG: Nicola Spirig won Olympic Gold in London 2012 in a photo finish ahead of Lisa Norden in one of the closest and greatest triathlon races in history. After a brief break to have her baby boy Nicola has spent her time focussing on other races including her first marathon in Zurich finishing with an impressive 2:42:52, winning the Kitzbuhel ETU Champs and taking 1st place at her debut Ironman in Cozumel, Mexico. In her first race back on the WTS circuit last month Nicola raced to a podium finish at Cape Town. Bev talks to Nicola about her career to date, her progress and rise to triathlon champion and her plans around Rio and the future. THE GEEK OUT: Beetroot juice - the latest study in respect of altitude running performance. CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

ONE STEP AHEAD: Carb cravings and some supplements you can take to curb the craving. 5 MINUTE FOCUS: This week we talk to Joanne 'JoJo the Stalker' Baxas (Editor in Chief for MaccaX) and Nick Cicerchi (Author) about their new book 'The Macca Model'. Both Jo and Nick are part of the MaccaX Team and worked in collaboration on this new venture looking at what makes Macca and the MaccaX family so successful. WORKOUT OF THE WEEK: Testing your fitness before race day. HOT PROPERTY INTERVIEW - CAMERON DYE: Cameron Dye is one of the most prominent non-drafting Olympic Distance athletes in the States. He turned pro in 2007 after four years as an NCAA swimmer at the University of Iowa and made a big splash in 2010 with a win at St. Anthony's, Florida beating both Greg Bennett and Craig Alexander. Since then he has steadily improved and last year won the 2014 Life Time Tri Series for the 3rd consecutive year, and more recently winning again at St Anthony's in a time of 1:47:59, almost 40 seconds ahead of second place. Bev talks to Cam about his career to date, his upcoming race at Challenge Knoxville, his plans for the future and his thoughts about 'going long'. THE GEEK OUT: Using ultrasound to determine muscle glycogen depletion in athletes. CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

ONE STEP AHEAD: Following on from last week's fast food theme we look at the effects that fast food has in the body over a period of 5 days. WORKOUT OF THE WEEK: The 'sneaky breath' in swimming. HOT PROPERTY INTERVIEW - FREDERIK VAN LIERDE: Frederik Van Lierde, born in Belgium, is a professional triathlete in the service of the army. He graduated as a teacher of Physical Education in 2001 and with a background in swimming and triathlon decided to go long in 2007.  His debut Ironman in 2008 was in New Zealand where he came 2nd and since then he has gone from strength to strength winning the Ironman Kona World Champs in 2013.  His most recent win was the Port Elizabeth South African Ironman last month with his next race, Barcelona 70.3, coming up in May. 5 MINUTE FOCUS: Mark Stewart from 100% Events talks to us about the Fiji International Triathlon Festival.  Held on 6/7 June this is a perfectly positioned, celebratory end of season destination triathlon, offering a range of distances for both kids and adults.  Plus this year they will also be hosting the first ever Oceania Triathlon Union Continental Sprint Cup with over $10,000USD prize money up for grabs! THE GEEK OUT: We look at the correlation between endurance running ability, the reproductive potential in men and finger length! GIVEAWAY: Win a downloadable copy of Joe Friel's latest book "Fast after 50".  See website for details. CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

ONE STEP AHEAD: Is fast food a good recovery food? WORKOUT OF THE WEEK: Yasso 800's - predicting your marathon time based on how long it takes you to run 800 meters. HOT PROPERTY INTERVIEW - GWEN JORGENSEN: Gwen Jorgensen has just posted her eighth win in the ITU World Series with a comprehensive victory at the recent ITU World Triathlon Gold Coast. The victory marked the longest-running WTS streak of any elite woman since the inception of the series. Gwen, who trains with Wollongong-based New Zealand coach Jamie Turner, clocked a 1hr 56min time on the 1.5km swim, 20km bike and 10km run course.  Not even a 15 second penalty for incorrectly racking her bike could derail the 28 year old, who hasn't been beaten in a race in almost 12 months. 5 MINUTE FOCUS: This week we bring back Veronica Larisova from Agoga (a functional training facility based in Sydney) to talk about their Genetic Testing service.  In partnership with XCode they analyse your DNA for diet, nutrition profile and response to exercise. THE GEEK OUT: A research study that shows that an Ironman triathlon reduces neuro muscular performance due to impaired force transmission and reduced leg stiffness. Wasted science? CONTACT US: Find out more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: Iron and its role in the body. WORKOUT OF THE WEEK & 5 MINUTE FOCUS - GOTZ HEINE: Gotz Heine is the 'behind the scenes' innovator of the mid sole cleat positions for cycling shoes - the shoes that Daniela Reefe was wearing when she recently won Challenge Dubai. He was also involved in the original design of SRM Power Meters, was one of the first people to look at the benefits of a High Fat (cream) diet over 15 years ago and more recently he has developed a nasal device that cuts down your oxygen supply during performance simulating the benefits of altitude training. HOT PROPERTY INTERVIEW - JOE FRIEL: Joe Friel is the author of ten books on training for endurance athletes including the popular and best-selling Training Bible book series. He holds a Master's degree in exercise science, is a USA Triathlon and USA Cycling certified Elite-level coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. Joe conducts seminars around the world on training and racing for cyclists, multisport athletes and coaches, and provides consulting services for corporations in the fitness industry. He is one of the founders of Training Peaks (www.trainingpeaks.com) and Training Bible Coaching (www.trainingbible.com). We talk to him about his latest project – his book 'Fast After Fifty'. THE GEEK OUT: Omega 3 supplementation. Will it increase V02 max and blood flow. CONTACT US: Find out more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: LCHF and thyroid. WORKOUT OF THE WEEK: Your stroke rate for swimming - what you should be considering and how to determine where you sit. HOT PROPERTY INTERVIEW - MELISSA HAUSCHILDT: A former Australian steeplechase champion turned triathlete Mel is 2 x Ironman 70.3 World Champion and ITU Long Distance World Champion. She has also won 20 x Half Ironman races and, after a recent move to the full distance, won Ironman Australia and most recently the Ironman Asia Pacific Champs in Melbourne. A dramatic stop to tend to painful blisters could not prevent her from securing the overall win and with it a place in October's World Champs in Hawaii. We talk to Mel about her journey into triathlon, her races to date and those blisters (ouch!). 5 MINUTE FOCUS: Looking to do another Iron Distance event after IMNZ? Don't want to wait another year before you take the challenge on again? Jeff Gillies, Chief Marketing Officer for Ironman Asia Pacific, talks to us about the hugely popular IM Cairns Festival in June. It's the one event that includes a sprint race, an Olympic distance race, a kids event, a 70.3 and of course the full iron distance - ideal timing for Kiwis looking for an overseas winter break and race. THE GEEK OUT: Stroke rate and swimming - a research study. CONTACT US: Go to http://www.fitter.co.nz  for show notes and links. Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition 

ONE STEP AHEAD: Food cravings - 21 common food cravings and what we can do about them. WORKOUT OF THE WEEK: Off season swimming - what you need to be doing to improve. HOT PROPERTY INTERVIEW - JAMIE TURNER: Jamie Turner is one of the top triathlon coaches in the world. He has spent two decades coaching Australia's best triathletes, served as the Olympic coach for Chile in 2008, and has coached a number of World Championship winners. Based primarily in Australia and Spain he is working as National High Performance Coach with Triathlon Canada and also works with a group of athletes who call themselves the 'Wollongong Wizards' and who include some of the top ITU athletes in the world including Gwen Jorgensen and Aaron Royle. 5 MINUTE FOCUS: This week we talk to Dave Schell, Manager for Training Peaks University. Dave gives us a fascinating insight into Training Peaks, the Training Peaks University initiative and their plans for the future. Book for the event: TPU Australia April 18-19 Brisbane, Queensland. Special guest Joe Friel. THE GEEK OUT: Curcumin - one of the most effective and potent anti-inflammatory natural compounds around. Mikki talks us through a recent study looking at its effects on muscle damage, inflammation and DOMS. CONTACT US: Go to http://www.fitter.co.nz  for show notes and links. Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition