Part 2 of a 3 part series in which Bev looks at elite performance and training intensities. Has one particular approach to training been more successful than another. In this episode he discusses the two distinct training models - polarised and threshold.  Mikki interviews the amazing Ben Greenfield. Ben is a fitness, triathlon, and nutrition expert, and has authored multiple books including the NY best seller "Beyond Training".He is the founder/owner of Human Wellness Solutions, developing cutting edge nutrition and training solutions for athletes. An athlete in his own right Ben competes at Ironman and Half Ironman World Championships and holds a ranking as one of USAT's top ranked age group triathletes.He competes in 15-20 triathlons each year, both nationally and internationally. LINKS: Jack Daniels (VDOT Training System): http://en.wikipedia.org/wiki/Jack_Daniels_(coach)#References  Ben Greenfield: http://www.bengreenfieldfitness.com/  Ben Greenfield Article: How to Turn Yourself into a fat burning machine http://www.bengreenfieldfitness.com/2014/05/how-much-fat-can-you-burn/  Beyond Training Book: http://beyondtrainingbook.com/  Mikki’s Lemon Cake: 2-3 lemons (depending on size) 5 free range eggs 1 cup almond flour 1 cup cooked pumpkin 1 tsp baking soda 2 tbsp natural sweetener (optional) Place lemons in sauce pan, cover with water, bring to boil and simmer for an hour. Drain and leave to cool. Preheat oven to 160 degrees. Place whole lemons in food processor and blend until smooth. Add the remaining ingredients and (again) blend until smooth. Pour batter into loaf tin and bake in oven until a knife or skewer comes out clean. Around 35-40 minutes. Makes 12 serves 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 1 of a 3 part series in which Bev looks at elite performance and training intensities.  Has one particular approach to training been more successful than another? In Part 1 we discuss the spread of training intensity across your week and why it matters. Mikki talks about carbohydrate mouth rinses – can they really increase performance. Our Hot Property interview this week is with kiwi cyclist James Oram.  James is a pro rider for the Bontrager Cycling Team and has recently been selected to New Zealand's Commonwealth Games Squad. LINKS: Fudgy Protein Bites: http://iquitsugar.com/need-a-chocolate-hit-try-our-fudgy-proteinbites/  Mikki’s Fudgy bites inspired by above (makes 25-30 bites): ½ cup cacao butter, ½ cup coconut oil, ½ cup protein powder, 2 tspn stevia, pinch of Himalayan salt. Melt the cacao butter and coconut oil, blend all ingredients together. Pop in an ice cube tray and set in fridge/freezer. No-oatmeal porridge: 1 cup of riced cauliflower (whizz florets in a food processor), ⅓ cup coconut milk, 1 grated apple, 1 tsp cinnamon, ¼ tsp nutmeg, pinch of Himalayan salt, 2 tbsp chopped pecans, 2 eggs beaten, 2 tbsp flaxseed meal. Put cauliflower, coconut milk, apple, pecans, salt and spice in saucepan. Bring to low boil until tender and liquid almost disappeared (10 mins or so). Remove from heat pour eggs in steady stream whisking constantly, add flaxseed and whisk again. Serve immediately. 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 

Bev talks about the importance of the kick in freestyle swimming.  What's its purpose and do we really need to kick?  See the show notes for YouTube footage of some useful drills and links to some of the toys you can use.  BCAA's – Branch Chain Amino Acids – Mikki tells us about their usefulness in recovery for endurance exercise and as a fuel for training.  Our questions from listeners this week are around LCHF and metabolic efficiency.  We interview Paul Westwood.  Paul works as Physiotherapist to Joel Filliol's Olympic triathlon squad working with such names as Mario Mola, Richard Murray, Kyle Jones and Sarah Groff.  Paul gives us an insight into life in the 'fast lane'!   LINKS: YouTube swimming drills can be found at: http://www.swimsmooth.com/core_adv.html   http://www.swimsmooth.com/kick_adv.html  http://www.youtube.com/playlist?list=PL4E9E0DA838E532FF  Centre snorkels can be found at: http://www.zoggs.co.nz/products/Equipment/Training+Aids/Centre+Snorkel  Short blade fins can be found at: http://www.zoggs.co.nz/products/Equipment/Training+Aids/Short+Blade+Fin  Read more about BCCA’s at: http://examine.com/supplements/Branched+Chain+Amino+Acids/  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 

Bevan and Mikki talk about the importance of sleep to our athletic performance and our general health. The behaviours, food and supplements that may help and the best apps to monitor our sleep patterns and identify any issues. Our interview this week is with Nicholas Gill, Head Strength and Conditioning Coach for the NZ All Blacks. As well as working with one of the world's greatest sporting teams Nic is also a keen Ironman and LCHF advocate! LINKS: Joe Friel on the aging athlete at http://www.joefrielsblog.com/   Nic Gill can be contacted at nicholas.gill@nzrugby.co.nz  The Lark Pro sleep coach at http://lark.com/about-us/our-company  f.lux software can be downloaded from https://justgetflux.com/  Read more about amber lenses for sleep at http://chriskresser.com/how-artificial-light-iswrecking-your-sleep-and-what-to-do-about-it  Sleeptracker at http://www.fitbit.com/nz/one  Sleep as Android at https://sites.google.com/site/sleepasandroid/  Jawbone Up at https://jawbone.com/  Sleep Cycle at http://www.sleepcycle.com/  Sleepbot at http://mysleepbot.com/  Goodnight Kiwi at http://www.youtube.com/watch?v=7jCuSt9MjSY  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 strength training for triathletes...is it really valid?  Mikki tells us about antioxidants and their importance to our sport and health. Our interview this week is with Australian triathlete and LCHF advocate Tim Reed - a great athlete renowned as much for his budgie smugglers as he is for his amazing sporting achievements! LINKS: Tim Reed can be found at http://timreed.com.au/  More about Chris Kresser at http://chriskresser.com/  The Personal Paleo Code http://personalpaleocode.com/  Strength training article: http://www.active.com/triathlon/articles/periodization-ofstrength-training-872467  Cramp Stop: https://www.hchformulas.com/  Ben Greenfield at http://www.bengreenfieldfitness.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 

Bev tells us about a great free sports coaching app called Ubersense which when downloaded gives you the facility to capture video footage of yourself and play it back frame by frame and in slow motion.  Great to use in conjunction with the swim smooth app. Mikki talks about almonds and how they can help in endurance performance.  Check out her awesome Grain Free Porridge recipe on our wesite. Our interview this week is with Professor Paul Laursen. Paul leads the Performance Physiology Team at High Performance Sport New Zealand.  Paul and Bev talk about all things pedalling and the latest research. LINKS: Ubersense can be downloaded from http://www.ubersense.com/  Kinovea: http://www.kinovea.org/   My fitness pal: http://www.myfitnesspal.com/  Paul Laursen can be found at: http://www.aut.ac.nz/profiles/sportrecreation/professors/paul-laursen  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: Bev discusses a recently released app that helps illustrate the difference between effective open water and pool based freestyle technique. ONE STEP AHEAD: Vitamin D and its importance both in sport and to our health in general. Q and A: Speedwork, is it relevant in Ironman training?  The I.T. Band and a link to some great foam roller workouts. Is the Ketogenic diet necessary for an already fat adapted athlete?  HOT PROPERTY INTERVIEW: This week we interview Victoria Murray-Orr. Vics is Race Director at Challenge Wanaka and also sits on the Executive Team for Challenge globally. LINKS: Swim smooth: https://itunes.apple.com/us/app/mr-smooth/id824204887  Challenge Wanaka: 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: The Russian Pyramid. A skills based session that will also give you a short intense power workout on the bike. Q & A: Our questions this week are about LCHF and the Ketogenic Diet HOT PROPERTY INTERVIEW: This week we interview Tom Davison.   Tom has been recently selected to the NZ Commonwealth Games triathlon team and delivered a stellar performance on the bike at Auckland ITU putting Ryan Sissons into a position to gain his Commonwealth Games selection. ONE STEP AHEAD: The ‘Sweet Spot’.  What is it?  How to determine where yours is and some suggested workouts. LINKS:  Peter Attia at http://eatingacademy.com  Paul Jaminet on thyroid and low carb at http://perfecthealthdiet.com/2011/08/low-carb-high-fatdiets-and-the-thyroid/  Blood ketone monitoring meter at http://www.medica.co.nz/diabetes-care/blood-ketonemonitoring/optium-xceed-meter.html  http://www.slowtwitch.com/Lifestyle/Hair_Improves_Performance_4255.html  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  

Health risks and a high protein diet. The role of rotation in open water swimming Mikki tells us about iron and its importance to an athlete’s diet.   This week we interview 5 x World Champion Triathlete Terenzo Bozzone! https://www.facebook.com/terenzobozzone https://twitter.com/terenzo1   Bev discusses a High Intensity Run Workout aimed at stimulating the ‘potassium pump’ in the body.  Listen to what it’s all about and try it for yourself.  Go to http://www.fitter.co.nz/fitter-radio-episodes.htm for the workout protocol.   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

Swimming: Stroke Rate & Stroke Length – what they mean to the swimmer, how you can apply it to yourself in training and how to make changes. Go to: https://vimeo.com/channels/fitter to see Bevan demonstrating the swim drills. Our interview this week is with Kelly Sheerin, Running and Cycling Mechanics Clinic Manager at the Auckland University of Technology’s Sports Performance Research Institute.  Bevan interviews Kelly about ‘Barefoot Running’. Should we or shouldn’t we?   Go to http://www.sprinz.aut.ac.nz/our-staff/sports-performance-research-group/kelly-sheerin for more information Visit your local Shoe Clinic store to have your shoes professionally fitted to your feet http://www.shoeclinic.co.nz/ Protein – we are more than just fat and carbohydrate.  The important role that protein plays in the athlete’s diet. Swim smooth:  http://www.swimsmooth.com/proconsole.html Finis tempo timer: http://www.finisinc.com/tempo-trainer-pro.html Fitter Swimming: http://www.fitter.co.nz/fitter-swimming.htm   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