ONE STEP AHEAD: Colostrum - is it useful for endurance athletes. WORKOUT OF THE WEEK: Saddle sores and how to deal with them. HOT PROPERTY INTERVIEWS - DYLAN MCNEICE & CARL READ: What does it take to complete 2 x Iron Distance races 2 weeks apart?  We are very excited to be able to bring you two interviews this week with kiwi pro athletes Dylan McNeice and Carl Read - two athletes who did just that. They recently completed New Zealand's two biggest Iron Distance races - Challenge Wanaka on 22 February and Ironman New Zealand on 7 March.  We talk to each athlete about their races, how they prioritised, what training (if any) they did in between and what they had left in them for IMNZ. 5 MINUTE FOCUS: This week we talk to Veronika Larisova from Eat like a Chief http://eatlikeachief.com/about their new Chief Bars. Made from 100% animal-based whole protein, they're a delicious, savoury snack with no chemicals, no preservatives, no gluten, no dairy and low sugar. Just natural whole food with 100% grass fed meat, nuts and a little dried fruit - minimally processed and containing all the essential amino acids. Based in Sydney, Australia their first launch will be next month with production and sales commencing June this year. THE GEEK OUT: Does moderate alcohol consumption affect protein synthesis. 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 / WORKOUT OF THE WEEK: Bevan talks us through his IMNZ race. HOT PROPERTY INTERVIEW – BOB SEEBOHAR: Bob Seebohar has a Bachelor's degree in Exercise and Sports Science, a Master's degree in Health and Exercise Science and a second Master's degree in Food Science and Human Nutrition. He is a registered dietician, exercise physiologist, Certified Strength and Conditioning Specialist, Author and a High Performance Triathlon Coach. We talk to Bob about his work in and around metabolic efficiency, nutrition periodization, high fat diets and his newest venture http://www.enrgperformance.com/ 5 MINUTE FOCUS: This week to talk to Scott Longden of DNAeX http://dnaex.net/  Genetic testing is a new and exciting area in sports performance. DNAeX offer a simple saliva test that reveals information locked in an athlete's DNA to help them, perform better, eat better and get more out of life! THE GEEK OUT: Fluid and sodium intake – the latest research. 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: Nutritional advice for over-trained athletes. HOT PROPERTY INTERVIEW - TERENZO BOZZONE: We bring back Terenzo after his stellar performance at Challenge Dubai last weekend when he took out the half distance and came one step closer to winning the Challenge Triple Crown. The Triple Crown is a series of three half-distance triathlons culminating in a Grand Final in Challenge Bahrain in December 2015 and with a Grand Final prize purse of US$1,000,000! Terenzo talks to us about the Dubai race, the 'wrong turn' that resulted in 4 minute penalties and his upcoming IMNZ race! WORKOUT OF THE WEEK: Running and power walking on a treadmill. 5 MINUTE FOCUS: This week we talk to Rees Buck of Simple Hydration http://www.simplehydration.com/ about the Simple Hydration Run Team and the Simple Hydration Water Bottle - an innovative hook-shaped bottle which allows runners or active individuals to simply hydrate on the go. THE GEEK OUT: The placebo effect. GIVEAWAYS: Thank you to the guys at Simple Hydration who have offered one of their Simple Hydration Water Bottles as a giveaway prize this week.  For details on how to enter look out for the post on our Facebook page! 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: Natural foods/supplements that can act as antibiotics. HOT PROPERTY INTERVIEW - LAURENT VIDAL: Laurent Vidal (aged 31) is a French professional triathlete and one of the most consistent performers on the ITU circuit. He was three times French National Champion (2009, 2011 and 2012) and two times Olympian taking 5th place in London 2012. After heart issues as a result of an arrhythmia (heart rhythm disorder) in 2014, Laurent is currently spending more of his time coaching - one of his athletes being his fiance, New Zealand's Andrea Hewitt. We talk to Laurent about his triathlon career to date, his coaching and his plans for the future. WORKOUT OF THE WEEK: Complex Training. 5 MINUTE FOCUS: We talk to Henk Vogels, former Australian professional road cyclist, about Cranktip pedals. Most riders are unaware that some leg fatigue when riding is caused by the naturally occurring uneven resistance of a crank system. The new dual swing arm concept of the Cranktip pedals overcomes this problem whilst also providing greater energy. Read more about them at http://www.cranktip.com/ THE GEEK OUT: Does caffeine dehydrate? 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: Antibiotics - the negative effects for athletes and how to minimise them. HOT PROPERTY INTERVIEW - SAM WARRINER: Samantha Warriner claimed her first ITU World Cup victory in Japan in 2005, followed by seven more big wins including the overall World Cup series in 2008, a silver medal at the Commonwealth Games in 2006, bronze medal at the 2008 world championships and selection for the 2008 Beijing Olympics. She moved to endurance distances in 2009 with IRONMAN 70.3 wins in Geelong, Steelhead and the Port of Tauranga Half, winning four more in 2010 before her debut victory at IRONMAN New Zealand in 2011.  In 2012 Sam gave birth to her daughter Lola-Rose. WORKOUT OF THE WEEK: Tapering and peaking for a race.  How to freshen up without losing too much fitness. 5 MINUTE FOCUS: We talk to Stephen Ahnert from Redshift Sports about their dual-position seatposts and quick release aero bars - products that allow cyclists to turn a road bike into a tri bike. THE GEEK OUT: 10 reasons why NOT to ice that injury! 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: Protein in sports drinks - will it affect performance. HOT PROPERTY INTERVIEW - HILLARY BISCAY: Hillary Biscay is the most prolific iron-distance competitor on the professional women's racing circuit having completed 66 Ironman triathlons and often racing Ironmans on back-to-back weekends. She is also a coach, blogger and plant based athlete. In 2010, after completing 8 Ironmans during the season, Hillary took on a new challenge at the Ultraman World Championships in Hawaii. She finished second and recorded the fastest women's Ultraman debut in history whilst also finishing over an hour under the 21-year-old course record time. The second time around Hillary won the race. She has recently joined the Women for Tri Board with a view to improving opportunities for female athletes in the sport. WORKOUT OF THE WEEK: Jet Lag. How to cope if you're flying to a race. 5 MINUTE FOCUS: Jason and Rick from Milestone Sports talk to us about the 'The MilestonePod'. Tracking the mileage on your shoes has never been so easy, simply lace the pod through your laces and go. The pod automatically tracks every mile without having to push a button. Download the free MilestoneApp for detailed activity data including distance, pace, duration, cadence, stance time, stride length, calories, and overall shoe mileage. With the MilestonePod you will know the moment you need new shoes! THE GEEK OUT: A study on an athlete who completed 33 Ironmans in 33 days! 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: LCHF tips for athletes leading into their race. (A change from the planned protein in sports drinks). HOT PROPERTY INTERVIEW - MEREDITH KESSLER: Last year Meredith was awarded the 'Tenacity Award' in Triathlete Magazine's Best of 2014 Awards and voted one of 'The Magnificent 7' – Top 7 Performances of 2014 by the 'firstoffthebike.com' team. She has completed a breath-taking 53 Ironmans and in the last few years has become the consistent winner at IMNZ. We are delighted to be able to bring you an interview with this amazing athlete. WORKOUT OF THE WEEK: High Intensity Interval Training - achieve significant fitness gains in a short time frame without feeling physically or mentally exhausted. 5 MINUTE FOCUS: A new GPS tracking system for following professional athletes during the IM major races. THE GEEK OUT: Concurrent training. Mixing resistance training with endurance training, does it work? 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: Creatine - what is it and is it useful for endurance athletes. HOT PROPERTY INTERVIEW - TIM GUDSELL: Tim is one of New Zealand's most decorated professional cyclists being one of the very few New Zealanders to have reached the top of the pro tour of professional cycling. Tim has competed in the European classics and Grand Tours including Giro d'Italia and the Vuelta a España and has also competed in the Olympics and Commonwealth Games.  He has a career that spans both the track and the road. WORKOUT OF THE WEEK: 'The shape of rings to come' - the chain ring, circular or oval? 5 MINUTE FOCUS: We talk to Murray Healey, one of New Zealand's premier triathlon coaches, who is more recently working at grass roots level with kids in Northland schools with a program called SBR Kids. As a former National High Performance coach who coached at Olympic and World Cup level Murray is passionate about moving triathlon into a national schools programme and encouraging children to be involved in the sport.  Now with the backing of Kelloggs Nutri-Grain it looks as though that dream is closer to becoming a reality! THE GEEK OUT: Enhancing performance through nutritional strategies in a marathon. LISTENER Q AND A: Breakfast recommendations before a long bike and on race day. 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: Recovering from the sugar binge after your race. What you can do to mitigate the effects of the sugar in your system. HOT PROPERTY INTERVIEW - CAT MORRISON: Catriona Morrison has had an amazing career to date having won multiple World Duathlon titles, 70.3 races, Iron Distance races, the iconic Alpe D'Huez Long Distance Triathlon and has also competed at the Commonwealth Games. She has recently announced that she's stepping away from the sport and retiring. Bev talks to her about her career to date, her thoughts and opinions about the sport and we hear some stories about her time racing in NZ! WORKOUT OF THE WEEK: Stride length and running - what happens as we age and what we can do about it. 5 MINUTE FOCUS: We talk to Sean Smit of 'Race Day Triathlon'. Race Day are about to launch their new website which is committed to providing age group triathletes with premium quality high performance triathlon accessories. THE GEEK OUT: Brain Endurance Training (B.E.T.) - a new way of training with the potential to boost performance without leaving your armchair! 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: Mikki talks to us about 'rebound (or reactive) hypoglycemia'. HOT PROPERTY INTERVIEW - COURTNEY ATKINSON: Courtney is one of Australia's most successful ITU athletes of the modern era and at 35 years old has had a hugely successful career to date. In 2013 he stepped away from the ITU scene and moved into a bit more of the long distance and Xterra racing however he’s about to move back into the ITU scene again! Bevan talks to Courtney about his career to date, the reasons behind his moves and his plans for the future. WORKOUT OF THE WEEK: 'How to Start Training with Power'. Bev talks about this free downloadable Training Peaks EBook that gives an overview of the basics of training with power. 5 MINUTE FOCUS: We talk to Alec Law of Sensoria Fitness Socks. Runners want to know how far and how fast they're running but they also want to know how well they're running. Sensoria smart socks are infused with proprietary 100% textile sensors to detect parameters important to your running form including cadence and foot landing technique.  The socks connect to the innovative light weight anklet which wirelessly relays data during your run to the Sensoria Fitness mobile app. THE GEEK OUT: We talk about a reliability and validity study of a pedal based power system (Look KEO Pedal System) for measuring power output during incremental and repeated sprint cycling. LINKS: More about Courtney Atkinson at http://courtneyatkinson.com.au/ and on Facebook at https://www.facebook.com/followcourtney Visit Sensoria Fitness at http://www.sensoriafitness.com/ Kiwivelo are at http://www.kiwivelo.co.nz/ Free Training Peaks EBook at http://home.trainingpeaks.com/blog/article/how-to-start-training-with-power-ebook 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