In our Workout of the Week Bev talks about  pacing and how to determine pacing strategy for different length events. In One Step Ahead Mikki gives us the lowdown on the Top 10 Paleo Breakfasts. This week's Geek-Out is about swim pacing - how swim intensity affects your subsequent biking and overall triathlon performance. In our Hot Property Interview this week we are delighted to be able to bring you an interview with Kiwi Triathlete Ryan Sissons. Ryan is currently the #1 ranked Triathlete in New Zealand and has just recently been named again in our High Performance Squad. We talk to Ryan about what his plans are post the Commonwealth Games and his strategy around Rio and the Olympic Games in 2016. In the 5 Minute Focus section Bev talks to John Paul Ashton about the 'Triathlon Box' - a great new initiative from the UK for getting your kit organised in transition and reducing the stress on race day! This week in our GIVEAWAYS we give you the chance to WIN A FREE ENTRY TO TAUPO HALF IRONMAN - SATURDAY 13 DECEMBER 2014!! To enter, name the registered nutritionist who gives advice on the Taupo Half Ironman race website page plus tell us the 2 Balance products she refers to. Like our Facebook page at http://www.facebook.com/fitter.co.nz and email us your answers to info@fitter.co.nz. Good luck! LINKS: VDOT Calendar http://www.runbayou.com/jackd.htm  Follow Ryan at https://twitter.com/ryansissons  More About Ryan Sissons at http://ryansissons.co.nz/  The Triathlon Box at http://www.triathlonbox.co.uk/  Balance Nutrition at http://www.balancesportsnutrition.com/  Taupo Half Ironman http://www.halfironmantaupo.co.nz/  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 

In our Workout of the Week Bev talks to us about Metabolic Efficiency Testing - measuring your metabolic rate to determine the composition of fuels (fat versus carbohydrate) you're burning as exercise intensity increases. Determining your metabolic profile will go a long way to improving your chances of race day success. In One Step Ahead Mikki looks at vegan athletes - what they could be missing out on and how best to approach it. In the Geek-Out we look at the latest on caffeine and its effect on sprint performance. Our Hot Property Interview this week is with the amazing, the legendary the inspirational Chris 'MACCA' McCormack!! 2 times Ironman World Champion, 7 times World Cup Champion, 12 times Ironman Champion, ITU short-course World Champion, ITU long-course World Champion and Goodwill Games Gold Medalist. Chris gives us a great insight into what's happening in the world of triathlon and his views on what it means now to be a pro athlete. We also hear about his role as Executive Chairman for Thanyapura Phuket training venue and 'Macca X' Online Triathlon Coaching. For our 5 Minute Focus we bring back Cliff Harvey of Holistic Performance Nutrition to talk about Clean Lean Protein. Clean Lean Protein is a high quality golden pea protein isolate. Cliff tells us about the advantages of a pea protein over standard dairy protein and who it would best suit. LINKS: Email the Endurance Performance Clinic at AUT Millennium if you’d like to know more about Metabolic Efficiency Testing EPC@autmillennium.org.nz  Follow Macca at https://www.facebook.com/MaccaLive  Macca X Online Triathlon Coaching at http://www.maccax.com  More about Thanyapura at http://www.thanyapura.com/  Challenge Family at http://www.challenge-family.com/  More about Cliff Harvey at http://www.holisticperformancenutrition.com/  Clean Lean Protein can be found at http://www.nuzest.co.nz/ and http://www.vitalhealthnz.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. 

In our Workout of the Week Bev talks about the The 'Need for Speed' - High Intensity Running as part of your running programme and how to improve your velocity at VO2 max. The Billat's 30-30 workout and how to perform it. In One Step Ahead Mikki discusses testosterone and the male athlete. What you can do dietary wise to improve your levels. In the Geek-Out we look at Peppermint Oil and its effect on the exercise performance, physiological and respiratory parameters of runners. The Hot Property Interview this week is with American Pro Triathlete Jordan Rapp.  Jordan has been racing as a pro for several years in addition to his work as Chief Technology Officer of the Triathlon/Cycling site Slowtwitch.com. Jordan is the 2011 ITU Long Distance Triathlon World Champion plus he's won numerous long distance events including five Ironman races in New York, Texas, Canada (twice) and Arizona. His next race is Ironman Arizona on November 16th 2014. In our 5 Minute Focus this week we talk to Craig Brain of Allsports Distribution about the HOKA ONE ONE Maximalist Running Shoe. HOKA ONE ONE shoes are based on the concept of oversized constructs in which a larger 'sweet-spot' is utilized to aid performance. Hoka has engineered a unique performance midsole geometry that features a higher volume, softer density, and greater rebounding foam than standard running shoes. LINKS: Allsports Distribution Limited http://www.allsports.co.nz/  Hoka One One at http://hokaoneone.co.nz/  Jordan Rapp on Twitter https://twitter.com/rappstar  Jordan Rapp’s Blog http://blog.rappstar.com/  Jordan Rapp on Facebook at  https://www.facebook.com/Rappstar.Racing  World Bicycle Relief - Mobilizing people through the power of Bicycles – learn more about them here http://www.worldbicyclerelief.org/  Testosterone support from Ethical Nutrients at http://ethicalnutrients.com.au/content/products/ginseng-5-exhaustion-relief  and Endura Sports Nutrition http://www.endura.com.au/products/overtraining-formula  The Network Triathlon Club http://www.thenetworkclub.co.nz/  Billat’s 30-30 Workout http://running.competitor.com/2014/01/training/workout-of-theweek-billats-30-30_33782  Review of the shoes in Competitor Magazine - http://running.competitor.com/2014/10/news/sole-man-shoes-ironman_115927  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

In our Workout of the Week we talk self-massage. What you can do to help clean up and prep the muscles to aid recovery before your next training session.  In One Step Ahead Mikki talks to us about whey protein. The Geek-Out - Mirinda Carfrae ran a 2:50 marathon at Kona this year. Do the physiological differences between men and women mean that women will eventually go faster than men at ultra-distance events? Our Hot Property Interview this week is with Kiwi Professional Triathlete and video host Callum Millward. Callum has been a frequent podium topper on the Ironman 70.3 scene starting his career in ITU racing before switching to long course in 2012. This year he's racked up multiple respectable finishes: fourth at Ironman 70.3 Boulder, third at Ironman 70.3 Raleigh and Ironman 70.3 Vineman, and second at Wildflower. He's now planning to go long with Ironman Melbourne on the race calendar in March 2015. Callum also hosts a popular YouTube series called 'Cupcakes with Cal' in which he interviews and pokes fun at other pro triathletes...whilst eating cupcakes. In our 5 Minute Focus we talk to Cliff Harvey of Holistic Performance Nutrition about 'Generation Ucan' - a healthy, natural, gluten-free innovation in carbohydrate nutrition. Generation Ucan (or SuperStarch) is a complex carbohydrate (derived from non-GMO corn) that uniquely stabilizes blood sugar and causes virtually no reaction from the fat-storage hormone insulin - a revolutionary fuel being used for energy, sports, and fitness. LINKS: More about Generation Ucan here http://eusomos.com/  More about Cliff Harvey at http://www.holisticperformancenutrition.com/  Read about Callum Millward here http://www.callummillward.com/  Listen to ‘Cupcakes with Cal’ at http://www.youtube.com/user/callummillward  More about Mirinda Carfrae here http://mirindacarfrae.com/  Balance products can be found at http://www.balancesportsnutrition.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 

In One Step Ahead Mikki talks to us about anti-inflammatory foods. Our Hot Property Interview this week (Kona week) is with Exercise Physiologist, author and owner of Purple Patch Fitness, Matt Dixon. Matt coaches some of the big names who'll be battling it out for the world title in Kona including Gina Crawford, Tim Reed and Meredith Kessler. In our Workout of the Week we catch up with the race post Kona. In the Geek-Out we look at energy drinks and bring you a study which has analysed the positive and negative effects of energy drinks on athletes. For our 5 Minute Focus we talk to Prof Grant Schofield about the upcoming LCHF "Back to the Future" Seminars being held in Auckland next month. Grant, who heads up the Human Potential Centre here at AUT/Millennium in Auckland, together with Dr Caryn Zinn and Jimmy Moore of "livinlavidalowcarb" will be presenting the latest in research and practice in low carb high fat eating. LINKS: Fermented cod liver oil/butter oil blend capsules can be found at http://www.greenpasture.org/public/Products/ButterCodLiverBlend/index.cfm  More about Matt Dixon at http://www.purplepatchfitness.com/  Buy Matt’s book “The Well Built Triathlete” here http://www.purplepatchfitness.com/wellbuilt-triathlete  More about the LCHF “Back to the Future” Seminars here http://www.humanpotentialcentre.aut.ac.nz/  Read about Jimmy Moore at http://www.livinlavidalowcarb.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 

Have you, like Mikki, been injured or not done enough training and still want to do that marathon even though you've only got 8 weeks to go? Here's what Bevan suggested Mikki should do to give her a chance of 'toeing the start line' rather than revisiting the osteo! We've combined our HOT PROPERTY INTERVIEW and ONE STEP AHEAD segments this week as we are delighted to be able to bring you a fascinating interview with Cliff Harvey of Holistic Performance Nutrition. Cliff is currently pursuing a Masters Degree and Doctorate in Nutrition investigating ketogenic diets, fat-adaptation and metabolic efficiency in athletes. Cliff has been consulting to elite level athletes including Olympians, World Champions and Professionals since 1998 and in this interview talks to us about 'Metabolic Flexibility' - the body's ability to use a varied number of fuel sources in order to be more metabolically efficient. We talk LCHF, ketosis and using fat for fuel. In our GEEK-OUT we look at training on low glycogen stores and the latest study showing the positive physical adaptations that ensue. We talk to Scott Hollow of XOSIZE Events about his awesome new Triathlon Series starting up in Australia called Tri Formula1. Tri F1 is re-establishing a format that was extremely popular a few years ago featuring short distance, fast and furious triathlon racing with heats and eliminators as part of a series. Distances vary depending on venue, but will generally consist of 200m swim 10km cycle and 2km run. Racing will also be streamed live from their website. We bring you some great questions from listeners this week around what to eat pre-workout, polarised training, carb intake and the heat chamber, low carb beers and more! LINKS: More about Cliff and Holistic Performance Nutrition at http://www.holisticperformancenutrition.com/  Book onto Cliff’s Webinar here http://app.webinarsonair.com/register/?uuid=8250ad4a8d534040aeb36f055efce63d  Sports Science at http://www.sportsci.org/   More about Tri F1 here http://www.trif1.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 

In our Workout of the Week we look at tapering for an event. Bevan talks to us about how to taper effectively in order to enable peak performance. We're allowing Bev to call himself 'Hot Property' this week due to his recent race in Weihai, China where he won Age Group Gold! Mikki interviews Bevan about his race and the planning, execution and nutritional work that went into getting him there. In our One Step Ahead segment we discuss the 'Aftermath'. Bev and Mikki talk to us about what we need to watch out for post-race and recommendations on what and what not to do! Our 5 Minute Focus this week is with Brad Dixon of Everfit Coaching & Physiotherapy. Brad talks to us about his new venture 'Endurobeet'. Brad is a sports physiotherapist and triathlon/running coach and more recently has developed a new business out of his interest and research into the awesome benefits of beetroot as a nitrate supplementation. LINKS: More about Brad Dixon at http://everfit.co.nz/  Find out more about Endurobeet here http://www.endurobeet.co.nz/  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 

This week Bev speaks to us from the ITU Long Distance World Champs in Weihai, China. Since recording the Episode we can tell you that Bevan subsequently won GOLD in his age group at the race. In ONE STEP AHEAD Mikki talks to us about pre-race nutritional principles - recommendations on what and what not to consider! In our WORKOUT OF THE WEEK Bevan talks to Daniel Plews, Physiologist at High Performance Sport New Zealand, about 'Heart Rate Variability' - measuring the gap between your heart beats and what this can mean for athletic performance.  Dan, a triathlete in his own right, is currently working with Rowing NZ and has completed a PhD in this fascinating subject! This week Mikki geeks out on pre-competition sleep behaviour and whether there is any relationship between this, pre-competition mood and/or subsequent race-day performance. In our HOT PROPERTY INTERVIEW section we bring you a selection of interviews from the Kiwi Elite and Age Group teams before their World Champs race in China on 21 September. Who they are and what their aspirations are for the race. LINKS: Dan Plews can be contacted at daniel.plews@hpsnz.org.nz  Results from the race in Weihai now up at http://www.triathlon.org/live  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 

In this week's episode Bev talks to us about walk breaks - why they should be incorporated into our run training and what the methodology is behind them. In One Step Ahead Mikki tells us the latest on nitrate supplementation, and more specifically 'Beetroot Juice', and its benefit in enhancing performance for the endurance athlete. Our Hot Property Interview is with the amazing and inspirational ultra-endurance athlete Rich Roll. Rich's story is a must listen as he tells us about his transformation from a life of alcohol, drug and junk food addiction to the ultra-endurance athlete, full-time wellness and plant based nutrition advocate, author, blogger, podcaster and motivational speaker that he is today! In the Geek-Out Mikki gives us the latest research on Compression Socks. Check out our Facebook page for this week's competition to win either a pair of 2XU Compression Calf Guards or 2XU Compression Socks for Recovery. In the 5 Minute Focus section Bev chats to Cam Harper about a new venture he's involved with called 'dreamfunda'.  LINKS: 2XU products can be found at http://www.2xu.co.nz/  Find out more about Rich Roll here http://www.richroll.com/  Get a signed copy of Rich’s bestselling book “Finding Ultra” http://www.richroll.com/products/finding-ultra-signed/  Rich’s Blog http://www.richroll.com/blog-2/  Rich’s Podcast http://www.richroll.com/category/podcast/  More about the Ultraman World Champs Hawaii here http://ultramanlive.com/  More about dreamfunda here http://www.dreamfunda.com/  Contact Cam Harper at dreamfunda camharper@dreamfunda.com  Organic beetroot juice http://www.beet-it.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 

In this episode Bev talks about training with Power and the benefits of training with a Power Meter. He also talks to Joe McQuillan, Exercise Physiologist at Waikato University. Joe has been instrumental in bringing the "Power Guru" Hunter Allen to New Zealand in September/October to conduct Workshops in both Auckland and Christchurch and a 2-day Symposium in Cambridge. Joe tells us more about them and offers listeners discounted entry to both the Workshops and the Symposium plus the chance to win a FREE entry to one of the Workshops.  See show notes for more details and where to buy tickets. In ONE STEP AHEAD Mikki tells us about the benefits (or otherwise) of using coconut water. Our HOT PROPERTY INTERVIEW this week is with Danish triathlete Helle Frederiksen. Helle is part of the Uplace-BMC Pro Triathlon Team and last week won the Hy-Vee 5150 US Champs in Des Moines, Iowa taking home the prize purse of $100,000USD.  Bevan spoke to Helle a few days before the race. In our GEEK-OUT section Mikki gives us an overview of some of the most fascinating studies to have come out of the recent European College of Sports Medicine Conference including the "Sleep Low" study (low carbs after hard training sessions), ice slurries during racing, pacing and more!  We have TWO giveaways again this week. Firstly we are giving away a FREE ENTRY worth $120 to one of the Hunter Allen Training Peaks Workshops (Auckland or Christchurch), and secondly you can win one of the amazing new "Floe Bottles".  LINKS: Get tickets for Hunter Allen Training Peaks Workshops and the 2 day Cycling Symposium by clicking on the links below. Remember: To qualify for a 15% discount off one of the workshops or to get $20 off the price of the 2-day symposium you need to put the promo code 'fitter' in the box. University of Waikato 2 Day Cycling Symposium Friday 26/Saturday 27 September: http://www.eventbrite.co.nz/e/university-of-waikato-cycling-symposium-2014-tickets12471950941?aff=es2&rank=1  Christchurch Workshop Saturday 4 October: http://www.eventbrite.co.nz/e/hunter-allentrainingpeaks-and-wko4-nz-tour-christchurch-tickets-12596722135?aff=eac2  Auckland Workshop Sunday 5 October: http://www.eventbrite.co.nz/e/hunter-allentrainingpeaks-and-wko4-nz-tour-auckland-tickets-12596720129?aff=es2&rank=2  Visit Helle’s page at http://www.hellefrederiksen.com/  More about the Floe Bottle at http://www.floebottle.com/  Read the article on The “Sleep Low” strategy here http://www.ecss2006.com/asp/congress/ScPro1AbstractText.asp?MyAbstractID=967  Watch Nigel Latta’s Sugar Episode here http://tvnz.co.nz/nigel-latta/s1-ep6-video-6060553  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