Beta-Alanine. What is it, what does it do and how can it help fitness? We bring back Professor Paul Laursen for the second part of his 2 part interview about 'Heat Adaptation'. Paul leads the Performance Physiology Team at High Performance Sport New Zealand and in this episode talks about hydration and cooling strategies in hot conditions. We also hear about the latest research around 'drinking to thirst' and 'electrolytes' - are they really necessary? In the 'Geek Out' this week we geek out on 'power output' during cycling in an international Olympic distance triathlon. For our 5 minute focus Bev chats to Sam James, Managing Director of Blucore about their awesome new 'Corsuit' product. In this episode we are giving away both a 150g tub of Balance 100% Pure Beta Alanine AND we're also giving listeners an opportunity to win one of the amazing 'Corsuits' from Blucore! To be in with a chance to win look out for the competitions on Facebook. LINKS: More about the Corsuit at http://blucoreswim.com/  Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen  More about the Heat Chambers at AUT Millennium at http://www.autmillennium.org.nz/theclinics/enduranceperformance/heat-acclimatisationtraining/  More about the Floe Bottle at http://www.floebottle.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   

Alcohol. Does it affect athletic performance?  Mikki tells us yes or no and if so why.  We combine the Hot Property Interview and Workout of the Week and bring back Professor Paul Laursen.  Paul leads the Performance Physiology Team at High Performance Sport New Zealand.  In this episode (Part 1 of a 2 part interview) Paul and Bev talk about 'Heat Adaptation'.  Why should we heat adapt, what's happening in the body when we do adapt and how does it help athletic performance.  In The Geek Out Mikki tells us about the best vitamins to take for heat adaptation and hot climates.  In this week's 5 Minute Focus Bev chats to Rob Dallimore of Foot Traffic Coaching.  Rob is a Field Marketing Rep for Magellan GPS Products in New Zealand and tells us about the range of products they offer for runners, cyclists and triathletes.  And we're delighted this episode to be giving away a Magellan Echo watch!!  To be in with a chance to win send us a photo of the most beautiful place you could imagine yourself running and wearing the watch.  See Facebook for details.  Competition ends Sunday 31 August 2014. LINKS: Magellan GPS Products at http://www.magellangps.co.nz/  Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen  More about the Heat Chambers at AUT Millennium at http://www.autmillennium.org.nz/theclinics/enduranceperformance/heat-acclimatisationtraining/  EXO bars (made with cricket flour) http://www.exo.co/  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 

We double up this week as both Bev and Mikki take on the subject of stress and cortisol.  In the 'Geek-Out' Mikki tells us about a new study around protein in endurance athletes.  For our 5 minute focus segment Bev chats to Dr Kristi Salonius (Chiropractor) of BettaBody in Auckland and our interview this week is with the amazing Braden Currie.  Braden is the 2 x winner of New Zealand's iconic Coast to Coast Race as well as numerous other multisport races both here and overseas.  He is fast becoming one of the most respected multi-sport adventure racing athletes in the world having just come third in the X Tri World Champs!  In this episode we are giving away a 750g Tub of Balance 100% Natural Whey Powder.  Let us know what you do to reduce stress when you see the photo on our Facebook page and you’re in with a chance to win! LINKS: Check out the Red Bull Defiance race in October at  http://redbulldefiance.co.nz/  More about Braden Currie at http://www.bradencurrie.com/  Kristi Salonius can be found at http://www.bettabody.co.nz  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 our WORKOUT OF THE WEEK segment Bev talks to us about treadmill running, should we or shouldn't we.  ONE STEP AHEAD is Recovery Nutrition.  Mikki gives us guidelines on maximising recovery for athletes post training.  Our HOT PROPERTY INTERVIEW is with Chris Pilone.  Chris is a professional endurance coach working with Craig Alexander's coaching group "Sansego".  He coached Triathlon Olympic Gold Medallist Hamish Carter to his Gold Medal in 2004, plus medal winning athletes in both the World Champs and Commonwealth Games.  A former National representative at the World Cross Country Champs he has himself won national titles in cross country and road running.  THE GEEK-OUT - are women closing the gender gap when it comes to ultra-endurance athletes finishing times?  THE 5 MINUTE FOCUS - Bev chats to Embrace Sports Travel, an awesome travel and leisure company run by Kiwi Graeme Buscke and based out of Clapham Junction in the UK.  Embrace offer training and challenge holidays throughout Europe for endurance athletes.  GIVEAWAYS - This week we give away a 1.75K Tub of Balance Ultimate Recovery Stack - Orange Crush Flavour.   Let us know your favourite post-workout meal when you see the photo on our Facebook page and you're in with a chance to win!  LINKSEmbrace Sports can be found at http://www.embracesports.co.uk/  More about Chris Pilone and Sansego at http://www.sansego.co/  Balance products can be found at http://www.balancesportsnutrition.com/  Recovery Food ideas at http://stupideasypaleo.com/2013/08/10/paleo-post-workoutnutrition/  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

Periodised Training - Bev tells us about the different Periodised Training models and how to best manage the distribution of training, and manipulate sessions, in order to ensure an athlete progresses year on year.  In our 5 Minute Focus Bev chats to Walter Thorburn from GO2MAX Coaching about his NZ Altitude Training Centre based in Auckland.  One Step Ahead - Acute gastrointestinal (GI) distress in athletes.  Mikki looks at what might be going on and gives us some advice on ways to manage it.  In our Hot Property section this week we are delighted to bring you Pete Jacobs.  Legendary Australian pro triathlete and winner of the 2012 Ironman World Champs in Kona!  Bev geeks out this week and talks Block Periodisation.  He presents research and evidence to show the benefits that come from 'crash training' for the well-trained and experienced athlete.  In this episode we give away 20 pairs of kids Zoggs Junior Phantom Elite goggles!  For your chance to win all 20 pairs for your school, squad or club just like us on Facebook and tell us how best you would use the goggles for kids in triathlon.  LINKS:Zoggs New Zealand can be found at http://www.zoggs.co.nz/  Find out more about Pete Jacobs at http://www.petejacobs.com/  More about Walter Thorburn and his Altitude Training Centre can be found at http://www.altitudecentre.co.nz/altitude-training/  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 

Hypoxic Training - the benefits of hypoxic (or low oxygen) training in competitive swimming.  Is it the 'sea level' equivalent to altitude training?  Bev gives an overview. Mikki geeks out on some fascinating stats around pro cyclists and body size.  We interview Heath Fitzpatrick, one of the Directors of Challenge Gold Coast which is set for Sunday 24 August - a perfectly placed race for the ITU World Champs in China this year and the 70.3 World Champs in Kona. In our One Step Ahead section we look at the 'Female Athlete Triad' syndrome.  What is it and what are the health implications for female athletes.  Bev reveals his feminine side...  Our interview this week is with the amazing Jo Lawn, Ironman legend and now expectant mother-to-be.  We find out from Jo how she's feeling about her new role and her thoughts on the future.  PLUS Jo tells us the answer to the BIG question...boy or girl?  LINKS: Find out more about Jo Lawn at http://www.joannalawn.com/  Balance products can be found at http://www.balancesportsnutrition.com/  Enter Challenge Gold Coast here http://www.challenge-goldcoast.com.au/  Sports Science information can be found at http://sportsscientists.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

The new 'maximalist' running shoes.  Are they just a fad? Bev gives an overview. Mikki geeks out on the predictive factors that contribute towards a good Half Ironman time. We interview Jenna Walker, Nutritionist at Balance Nutrition, and get the inside scoop on 2 new gels that Balance are about to launch! On our Hot Property Interview this week we bring back Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at the Auckland University of Technology's Sports Performance Institute.  Bevan interviews Kelly about common running injuries and their possible causes. In One Step Ahead Bev talks about his LCHF diet approach to triathlon and both he and Mikki answer 'listener questions' around LCHF and the Ketogenic diet. LINKS: More about Hoka One One at http://www.hokaoneone.com/  Articles about the shoes can be found at http://triathlon.competitor.com/2014/07/geartech/maximalist-shoes-coming-soon-triathlon-near_101823 and http://running.competitor.com/2014/05/shoes-and-gear/sole-man-12-things-aboutmaximalist-shoes_94938  Balance products can be found at http://www.balancesportsnutrition.com/  Find out more about Kelly at http://www.sprinz.aut.ac.nz/our-staff/sports-performanceresearch-group/kelly-sheerin  Visit your local Shoe Clinic store to have your shoes professionally fitted to your feet http://www.shoeclinic.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 

Our WORKOUT OF THE WEEK this week is about the 'long training run'.  How long should it be, how fast and when. We introduce a couple of new segments into our show the first being 'THE GEEK-OUT' In this segment we talk about the more geeky, nerdy and even maybe a little 'dweeby' side of endurance sports! This week Mikki (The Nerd) Williden talks marathon racing and age/gender research. Who paces better, men or women! THE 5 MINUTE FOCUS - The second of our new segments which looks at product, practitioners, software - in fact anything we think you’d like to hear about to make you fitter and faster! This week it's Osteopathy and we talk to Claire Peat Owner/Operator of Rosedale Road Osteopaths. ONE STEP AHEAD - Fat based gels. There's changes afoot in the sports gel market.  Mikki tells us what's out there that's good! HOT PROPERTY INTERVIEW - Our interview this week is with Keith Livingstone, elite distance runner, chiropractor and author of the highly acclaimed running book 'Healthy Intelligent Training', based on the theories of the legendary New Zealand running coach Arthur Lydiard. LINKS: Claire Peat, Osteopath can be found at http://www.osteopathyforeveryone.co.nz/index.html  Bobby McGee’s run/walk protocol http://bobbymcgee.com/runwalk-in-training-racing-its-ano-brainer-even-olympians-use-this-methodology/  Article: Are you overemphasizing the marathon long run – http://www.icontactarchive.com/Sl59-ZYTxF44cznCb9Utp2sQcaa1wtUo?w=4  Justin’s Nut Butter sachets at http://justins.com/our-products/  Buy Justin’s Nut Butters cheaply online at http://www.iherb.com/    More about Pocket Fuel at http://www.pocketfuelnaturals.com/  Artisana ‘squeeze packs’ can be found at http://www.artisanafoods.com/squeeze-packs/  More about Keith Livingstone at http://hitsystem.com.au/  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 Workout of the Week Bev talks about 'Cold Thermogenesis' and the beneficial effects of altering the core temperature of the body.  Mikki gives us the latest research on caffeine - a well-known ergogenic aid - and its' benefits as a stimulant in exercise.  Our interview this week is with the amazing Vinne Tortorich, better known as America's Angriest Trainer.  Vinnie, an athlete in his own right, is also the author of the bestselling 'Fitness Confidential' covering his career as a coach and personal trainer, his fight back from a leukaemia diagnosis in 2007 and his no sugar/no grains approach to healthy eating.  He also hosts his own 'Angriest Trainer' podcast and works with top Hollywood celebrities in their quest to stay thin!   LINKS: NASA Scientist Ray Cronise’s TED Talk at http://www.youtube.com/watch?v=UrQ_ldCwKUQ&feature=kp  Science Daily – How keeping cool could spur metabolic benefits  http://www.sciencedaily.com/releases/2014/06/140622142228.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily%2Ftop_news%2Ftop_science+%28ScienceDaily%3A+Top+Science+News%29&utm_content=FaceBook  Vinnie Tortorich can be found at http://vinnietortorich.com/  The Furnace Creek 508 (now the Silver State 508) at http://www.the508.com/  Cate Shanahan’s books can be found at http://www.amazon.com/CatherineShanahan/e/B002BOE234  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 

Part 3 of a 3 part series in which Bev looks at training intensities and the differences between the devices you can use to measure.  Mikki looks at Magnesium and tells us about its vital role in our body for both athletic performance and health. A fascinating interview with one of the world's leading sports cardiologists Dr James O'Keefe and his research around the effects of exercise on the heart.  James works at the mid America Heart Institute and has had 300+ articles published in both scientific and literature journals.  He is also the author of numerous books including the bestselling 'The Forever Young Diet & Lifestyle' and 'Let Me Tell You a Story'. LINKS: James O’Keefe - TED Talk: Run for your life! At a comfortable pace and not too far: http://www.youtube.com/watch?v=Y6U728AZnV0  More information on James can be found here: http://www.saintlukeshealthsystem.org/doctor/james-h-okeefe-jr-md  Magnesium: http://www.bioceuticals.com.au/product/preview/Ultra-Muscleze  http://www.healthpost.co.nz/shop-by-brand/supplements-and-naturalhealth/radiance/magnesium-powder-rdmgp  http://ethicalnutrients.com.au/  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