ONE STEP AHEAD: Alcohol... the best options and when you've overdone it the 7 best hangover cures! HOT PROPERTY INTERVIEW – KATEE PEDICINI: Katee Pedicini is based in Australia and runs a coaching website called Holistic Endurance Triathlon Coaching.  Bevan talks to Katee about her real life struggle with chronic adrenal fatigue and how she managed to come through the other side. We also take a 'real world' view of triathlon and look at the type of person that gets into the sport plus the sorts of issues they face, from overtraining through to coping physically with the rigors of the weekly training load. WORKOUT OF THE WEEK: Training in your expected race position. What we should be doing to optimise our power output whilst in race position. 5 MINUTE FOCUS: This week we bring you Danny and Eric from Endurance Films. Endurance Films is a full service HD video production company focusing on the production and worldwide distribution of endurance sports training multimedia and entertainment. After the debut of its inaugural feature project documenting the formation of the 2000 US Olympic Triathlon Team, Endurance Films fast became recognized as the leading producer of sports instructional and training videos specifically catering to the multi-sport market. THE GEEK OUT: High heels and the risk of running injuries. GIVEAWAY: See Facebook for details. LINKS: More about Katee Pedicini at http://www.holisticendurance.com.au/ and on Facebook at https://www.facebook.com/Holisticendurance Visit Endurance Films at https://endurancefilms.com/store/home.php More about Gray Cook methods at http://graycookmovement.com/ More about FMS or Functional Movement Systems at http://www.functionalmovement.com/ Dave Bowden at Speedtheory http://speedtheory.co.nz/ Balance Products can be found at http://www.balancesportsnutrition.com/ 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: All bunged up and can’t go? Why that might be happening and possible solutions to constipation for athletes. HOT PROPERTY INTERVIEW - PAUL LAURSEN: This week we bring back Professor Paul Laursen to talk to us about RICES (Rest/Ice/Compression/Elevation and more recently Stretching).  Paul is a Performance Physiologist working with High Performance Sport NZ out of the Millennium Institute in Albany. Traditionally it was always thought we should RICE our injuries but is that still good advice? Paul and Bevan discuss why this is now being challenged. We also talk 'cold water immersion' - currently used after hard training to aid recovery - and its usefulness for athletes.  THE GEEK OUT: The 'Central Governor' theory - a proposed process in the brain that regulates exercise in regard to neurally calculated safe exertion by the body. Bevan looks at the research behind this theory. 5 MINUTE FOCUS: We talk to Dustin Freckleton of BSXinsight, the company behind the world's first non-invasive, wearable lactate sensor.  BSXinsight uses revolutionary technology that allows you to look inside your muscle, measuring your lactate threshold and generating personalized training zones. Q & A: We answer a listener question around LCHF and managing gastric upset when 'racing high/training low'. LINKS: Paul can be contacted via email on paul.laursen@hpsnz.org.nz More about AUT Millennium at http://autmillennium.org.nz/ Read more about BSXinsight at https://www.bsxinsight.com/ DC Rainmaker’s review of lactate threshold testing device at http://www.dcrainmaker.com/2014/09/bloodless-lactate-threshold.html Abdominal massage for constipation at http://www.guysandstthomas.nhs.uk/resources/patient-information/gi/abdominal-massage-for-constipation.pdf “Iced!” by Gary Reinl can be bought from Amazon at http://www.amazon.com/ICED-The-Illusionary-Treatment-Option/dp/0989831914 Tabata times at http://www.tabatatimes.com/ 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 

WORKOUT OF THE WEEK: Predictors or calculators that help athletes determine optimal Ironman marathon pacing for both training and racing. ONE STEP AHEAD: Maintaining weight on an LCHF diet. HOT PROPERTY INTERVIEW - RICHARD MURRAY: At the age of 25 Richard Murray has already become one of the most successful triathletes in Africa. He finished the 2014 season ranked 8th on the world rankings and with two medals - silver and bronze - from the Commonwealth Games in Scotland. His best results in the World Triathlon Series were the second place in London - when he lost out in a sprint to Mario Mola - and third in Yokohama. In both races he got the better of the Brownlee brothers Alistair and Jonathan. Bevan talks to Richard about his career to date, his most memorable races and his plans for the future. THE GEEK OUT: The protective benefits of beer in relation to vascular function. 5 MINUTE FOCUS: We talk to Simon Wegerif of "ithlete" about their heart rate monitoring technology that tells you when to train and when to rest. GIVEAWAYS: We are delighted to be able to offer our listeners TWO amazing giveaways this week!  Win an individual entry to the Challenge Wanaka iron distance race on Sunday 22 February 2015 and win the Heart Rate Variability app PLUS the heart rate strap and ECG receiver from ithlete. LINKS: More about Richard Murray at http://www.trimurray.com/ and on Facebook at https://www.facebook.com/RichardTRImurray and Twitter at https://twitter.com/RD_murray Read more about ithlete products on their website here http://myithlete.com/ and on Facebook at https://www.facebook.com/ithlete More about the Challenge Wanaka race at http://www.challenge-wanaka.com/ 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 

WORKOUT OF THE WEEK: Swimming toys: The use of pull buoys - how much should we be using them and should we kick. The advantages of swim training in a pool wearing your wet suit and what we should be looking for in a wet suit. Paddles and what to be aware of. ONE STEP AHEAD: - Mikki describes some LCHF starter kit ideas for Christmas presents. HOT PROPERTY INTERVIEW - BRITTA MARTIN: Britta is a German born triathlete who now lives in Nelson, NZ.  She has had a fantastic 2014 winning 3 iron distance races in Wisconsin, Taiwan and Busselton, WA where she broke the course record with an amazing 8:56:03 - the second time that Britta has won this race. Bevan talks to Britta about her career to date and her plans for the future. THE GEEK OUT: A new study investigating the effects of sodium bicarbonate supplementation on performance during a prolonged 'high intensity cycling to exhaustion effort' in well trained athletes. 5 MINUTE FOCUS: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks. Bevan chats to AJ about their recent acquisition of another power training website called  'Best Bike Split'. QUESTIONS & ANSWERS: Our question this week is around LCHF - training low, racing high and dealing with GI problems. LINKS: More about Britta Martin at http://brittamartin.com/ and on Facebook at https://www.facebook.com/BrittaTriathlon Read more about Training Peak’s acquisition of Best Bike Split here http://home.trainingpeaks.com/blog/article/trainingpeaks-acquires-best-bike-split Best Bike Split at https://www.bestbikesplit.com/ Metabolic Efficiency Training by Bob Seebahor: http://www.amazon.com/Metabolic-Efficiency-Training-Teaching-Body/dp/0984275908/ref=asap_B00287PB6Q?ie=UTF8 Beyond Training: Ben Greenfield: http://www.amazon.com/Beyond-Training-Mastering-Endurance-Health/dp/1628600128 The Art and Science of Low Carbohydrate Performance by Stephen Phinney and Jeff Volek at http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 Why We Get Fat by Gary Taubes: http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=books&ie=UTF8&qid=1418801414&sr=1-1&keywords=why+we+get+fat Real Meal Revolution: Tim Noakes: http://www.kalahari.com/Books/The-Real-Meal- Revolution-Tim-Noakes_p_47824635 Family Food by Pete Evans: https://www.mightyape.co.nz/product/Family-Food-Delicious- Paleo-Recipes-for-Every-Day/22646268 Well Fed by Melissa Jouwellen http://theclothesmakethegirl.com/cookbooks/ Refillable pouches for homemade gels: http://www.amazon.com/humangear-GoToob- Ounce-Travel-Bottle/dp/B001WWWAA8/ref=sr_1_5?s=sporting- goods&ie=UTF8&qid=1418801108&sr=1-5&keywords=gel+flask Make bliss balls without a lot of dried fruit: http://lchfinaustralia.blogspot.co.nz/2013/07/date-free-bliss-balls.html 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 

WORKOUT OF THE WEEK: The value of 'big week' training. How to manage and plan it effectively and what to watch out for. HOT PROPERTY INTERVIEW – KAYTEE BOYD: We combine our One Step Ahead section with our Hot Property Interview this week to bring you Kaytee Boyd. Kaytee, a specialist in 'Adrenal Fatigue' has worked in many facets of the health industry as an exercise professional, strength conditioner, CHEK Holistic Lifestyle Coach, Nutrition Specialist and Sports & Biomedical Nutritionist. A professional athlete herself Kaytee has competed for New Zealand in BMX, Mountain Bike, Road and is a World Cup Gold Medalist in Track cycling. She has also competed in the Commonwealth Games. Kaytee has her own company Balanced Wellbeing, coaching athletes and beginners alike in all areas of endurance and power sports. THE GEEK OUT: Inflammation and the athlete - a recent study looking at the risks of using ibuprofen or non-steroidal anti-inflammatory drugs. 5 MINUTE FOCUS: We bring back Professor Paul Laursen to talk about 'never-bonk' a unique app that calculates your race fuelling and nutritional needs for long distance triathlon racing. LINKS: More about Kaytee Boyd at http://balancedwellbeing.co.nz/  More about never-bonk at http://www.never-bonk.com/  CONTACT: Go to http://www.fitter.co.nz or 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  

IRONMAN 70.3 moves from Auckland to Taupo Bevan talks to IRONMAN Asia Pacific CEO Geoff Meyer about the change      

QUESTIONS & ANSWERS: We start off this week's show with questions from our listeners around total cholesterol numbers and their relevance to our health plus, do calories count on an LCHF diet. ONE STEP AHEAD: Fasted training - should we or shouldn't we. WORKOUT OF THE WEEK: How to recover after a marathon. Guidelines around returning to training post marathon. HOT PROPERTY INTERVIEW - JOE FILLIOL: Joel Filliol is one of triathlon's most experienced and successful professional coaches. He has been involved in endurance sport since 1989 both as an athlete and coach. As an athlete Joel has competed in over 100 triathlon and multisport events and represented Canada at the Worlds in Triathlon and Duathlon. He was head coach for British Triathlon from 2009 to 2011 and before that Triathlon Canada head coach from 2006 to 2008 including the Beijing Olympic Games where he coached Simon Whitfield to Olympic Silver. Joel coaches elite, pros and ambitious amateur athletes. He works via camps around the world, and online, and his athletes include Kyle Jones, Sarah Groff, Mario Mola, Richard Murray, Jordan Rapp and Helle Frederiksen who last weekend pulled off a stellar performance winning the inaugural Challenge Bahrain. THE GEEK OUT: Update on iron supplements for athletes - a new study. 5 MINUTE FOCUS: The FITTER RADIO LONG DISTANCE IRONMAN NEW ZEALAND TRAINING CAMP Taupo 5/6/7/8 February 2015 - see our website for more details. LINKS: Find out more about Joel Filliol at http://joelfilliol.com/ and on Facebook at https://www.facebook.com/JoelFilliolCoaching  CONTACT: 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: Bulletproof Coffee - what you need to watch out for and its place in an LCHF diet. WORKOUT OF THE WEEK: Energy Psychology (or Tapping) for sports performance, pre-race nerves and performance anxiety. HOT PROPERTY INTERVIEW - CAMERON BROWN: At 42 years old Cam Brown is still going strong. In June this year he made Ironman history by becoming the oldest winner of a full Ironman winning Cairns in a time of 8 hours 20 minutes. He is a 10 x Ironman Champion at both Taupo and the Half in Tauranga having been on the podium a number of times at the World Champs in Kona and is considered one of the most consistent Ironman performers of all time. We hear about what he believes to be the ‘secret to his success’ his penchant for the odd Coca-Cola and the truth about how long he did that ‘other’ job for! 5 MINUTE FOCUS/THE GEEK OUT: We combine these 2 segments this week to bring you a fascinating interview with David Bowden of SPEEDTHEORY. Based in Cambridge, New Zealand, Dave is a guru in all things aerodynamics. With years of experience in researching and writing articles on the subject he gives us some fascinating information around a triathlete's choice of tubulars versus clinchers, wheels, discs, helmets, bike fit, body position and more. A must listen for any triathlete looking to make those 'marginal gains'. GIVEAWAY COMPETITION: **WIN AN INDIVIDUAL ENTRY TO IRONMAN 70.3 AUCKLAND!!** Date of Event: 18 January 2015. Listen to this week's podcast to find out how to enter and email your answer to us at info@fitter.co.nz  LINKS: Connect with Cam Brown on Twitter at https://twitter.com/chuckibrown and Facebook at https://www.facebook.com/pages/Cameron-Brown-Ironman-Triathlete/245827695467763  More about David Bowden and SPEEDTHEORY at http://speedtheory.co.nz/  More information on the Ironman Auckland 70.3 Race at http://ap.ironman.com/triathlon/events/asiapac/ironman70.3/auckland.aspx#axzz3KUjDgQzB  Dave Asprey and his Bulletproof® coffee at https://www.bulletproofexec.com/  The Tapping Solution http://www.thetappingsolution.com/  Tapping Wisdom pdf and eBook from www.eftdownunder.com  CONTACT: 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: Important supplements for the low carb athlete. Plus a supplement prescription for long and/or hard endurance sessions. WORKOUT OF THE WEEK: The standing desk. Research has proven that a seated position is not conducive to physical or mental good health - it can also affect our training. Long periods of sitting act as an independent risk factor which not even 20 hours of weekly exercise will offset. HOT PROPERTY INTERVIEW - JAMES DUNNE: James Dunne of Kinetic Revolution is a Movement and Running Mechanics Specialist. Describing himself as a running coach, movement geek and sports rehab therapist he has a particular passion for identifying and correcting dysfunctional movement patterns that cause overuse injuries or impair efficiency in endurance athletes. James holds a Degree in Sport Rehabilitation and has a special interest in the Functional Biomechanics of Running. THE GEEK-OUT: Mid foot cleat positions for cycling shoes - research shows that this change in cleat position can improve running times off the bike. 5 MINUTE FOCUS: We talk to Robert Durham of 'Revbox'. A New Zealand designed bicycle ergometer which provides athletes with a high performance training tool that has an unlimited resistance range in a compact transportable layout. It allows extremely high power output training, from very low to very high cadences, suitable for even the most powerful elite athletes. LINKS: Low Carb Supplements courtesy of Ben Greenfield Fitness at http://www.bengreenfieldfitness.com/2012/08/low-carb-diet-supplements/  Prof Grants blog ‘The Standing Desk Revolution’ http://profgrant.com/2014/11/11/thestanding-desk-revolution/  More about James Dunne and Kinetic Revolution at http://www.kinetic-revolution.com  Jo Friel’s Blog on midsole cleats at http://www.joefrielsblog.com/2014/11/midsole-cleatsand-pedals.html  The Revbox at http://www.revbox.co.nz/  CONTACT: 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: The Green Powders. WORKOUT OF THE WEEK: We combine our 5 Minute Focus and Workout of the Week sections to bring you a fascinating interview with Matt Fitzgerald – writer/athlete/coach. Matt is a prolific endurance author and frequent contributor to Ironman and Training Peaks. He talks to us about his most recent book '80/20 Running' in which he reviews the concept of polarised training principles and the case for 'slowing down to get faster'. Matt shows runners how to break out of the moderate-intensity rut. THE GEEK-OUT: We find out why triathletes are so tough! HOT PROPERTY INTERVIEW – TIM VAN BERKEL: This week we are delighted to be able to bring you an interview with Tim Van Berkel. Tim is the youngest three-time Ironman champion in the 33-year history of Ironman racing. He is one of Australia's most recognised professional Triathletes and most recently pulled off a stellar performance in Kona coming 7th in his debut appearance there. Tim talks about his race, what changes he made to his training to prepare for Kona and his plans for 2015. GIVEAWAYS: We are excited this week to be able to giveaway a SIGNED COPY OF MATT FITZGERALD’S NEW BOOK ‘80/20 RUNNING’!! See Facebook for details on how to enter. LINKS: Good Green Stuff at http://www.nuzest.co.nz/good-green-stuff  More about Matt Fitzgerald at http://www.mattfitzgerald.org/  Buy Matt’s Book 80/20 Running at http://www.barnesandnoble.com/w/80-20-running-mattfitzgerald/1118663024?ean=9780451470881  or from Amazon at http://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY  Follow Tim on twitter at https://twitter.com/timberkel  More about Tim Berkel at http://timberkel.com/  CONTACT: 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