Maurten have released The Bicarb System – ‘An advanced sports fuel designed to help athletes push the boundaries of effort and power during high-intensity exercise’. Dr Sam Impey of Hexis gives us his thoughts on the role of Sodium Bicarbonate in training and/or racing. We share excerpts from Coach Joel Filliol’s podcast episode ‘The Triathlon Swim Revisited” and review his advice on improving your swimming. Plus we discuss Professional Triathlete Non Stanford’s decision to retire and her transition to coach with British Triathlon and bring you excerpts from our upcoming interview with Non out tomorrow. (0:01:44) – Andrew Messick’s retirement from IRONMAN (0:06:52) – Competition for a set of ULTRO Earbuds (0:07:07) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/    (0:09.48) – Sodium Bicabonate: Is there a place for it in our racing and/or training (0:10:49) – Dr Sam Impey – Sodium Bicarbonate (0:34:23) – We bring you excerpts from our interview with Non Stanford MBE out tomorrow. (0:50:38) – Improving your swimming. We share audio from Joel Filliol’s podcast and discuss his thoughts around swimming. LINKS: ULTRO Earbuds at https://www.ultroaudio.com/ Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/    British Triathlon at https://www.britishtriathlon.org/   Non Stanford MBE on Instagram at https://www.instagram.com/nonstanford/      Dr Sam Impey on Twitter at https://twitter.com/SamImpey_    Hexis at https://www.hexis.live/   More about the Maurten Bicarb System at https://www.maurten.com/products/bicarb Joel Filliol’s podcast at https://realcoaching.libsyn.com/21-triathlon-swimming-revisited

Dr Emma Mosley is a senior lecturer in sport psychology in the Department of Sport Science and Performance. She is an active researcher within psychophysiology and sport performance, with a particular specialism in heart rate variability. In this episode we discuss the mind-body connection and how it can be harnessed to optimize athletic performance. How perception, threat and appraisal play a role in the stress process and how this impacts our physiological reactions in sports. We learn more about the power of heart rate variability (HRV) as a tool for measuring stress responses and improving athletic performance. Plus the significance of monitoring HRV trends over time, comparing your own baseline, and the connection between HRV and psychology, the vagus nerve, and the parasympathetic nervous system. We also look into interventions like cold water immersion and their effectiveness in improving HRV. Finally we explore the benefits of slow paced breathing. Dr. Mosley teaches us how to adjust inhalation and exhalation ratios for optimal results, and shares how this practice can benefit overall wellbeing, improve sleep quality, and sports performance. LINKS: Follow Dr Emma Mosley on Twitter at https://twitter.com/Emma_Mosley   PerformHIV at http://www.performhrv.com/ A scoping review of heart rate variability in sport and exercise psychology at https://www.tandfonline.com/doi/abs/10.1080/1750984X.2022.2092884 Other publications by Dr Mosley at https://www.researchgate.net/profile/Emma-Mosley-3

Bevan and Mikki discuss psycho social stress and we hear excerpts from our interview with Dr Emma Mosley on optimizing performance through HRV and slow-paced breathing, out tomorrow. Bevan and Tim review the weekend’s racing plus we discuss the ‘Taper’ and bring you audio from Prof Paul Laursen’s interview with Yann Le Mer. (0:07:00) - Free race entry competition for the IRONMAN 70.3 Western Sydney (0:08:04) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/    (0:08.20) - Psycho Social Stress (0:13:58) - Excerpts from our interview with Dr Emma Mosley, out tomorrow (0:21:15) - Coaches Catch up with Tim Brazier – Race Reviews plus we discuss the ‘Taper’ and bring you audio from Prof Paul Laursen’s interview with Yann Le Mer. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/    More about Yann Le Meur at https://ylmsportscience.com/   Follow Yann Le Meur on Twitter at https://twitter.com/ylemeur More about Prof Paul Laursen at https://twitter.com/YLMSportScience   Follow Dr Emma Mosley on Twitter at https://twitter.com/Emma_Mosley

In this fascinating discussion with David Dunne, CEO of Hexis, we explore the importance of nutrition in sport and the lack of tools available to help practitioners effectively influence behaviour change. David shares his personal experience with a professional athlete who, despite knowing what nutritional changes he needed to make, just wasn’t motivated them to make them, and how this sparked his journey of exploring behaviour change and technology through his PhD. We also reflect on the work of nutrition scientist Louise Burke and how her foundational work has been so influential in the field of sports nutrition. We examine ways for coaches to develop interventions to assist athletes in understanding how to change their behaviour around nutrition. Discover how the behaviour change wheel, the combi model, and the theoretical domains framework can help practitioners design, develop, and deliver effective interventions.  We discuss the importance of focusing on behaviours rather than outcomes when defining a target behaviour and the role of capability, opportunity, and motivation in behaviour change. We also explore various intervention options such as persuasive and cognitive interventions, and peer modeling to help athletes build confidence in their capabilities. Finally, we discuss strategies to help athletes maintain high performance, manage body composition, and fuel their bodies correctly. Learn about the value of periodizing nutrition and the advantages of a more balanced lifestyle approach. LINKS: Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Follow on Louise Burke on Twitter at https://twitter.com/LouiseMBurke  More about HEXIS at https://www.hexis.live/?utm_source=fitter.radio&utm_medium=podcast&utm_campaign=fitter_radio_nz

We're delighted to be able to welcome professional triathlete Emma Pallant-Browne back to the show. Emma shares her insights into the world of competitive sport, bringing inspiration to female athletes everywhere with her representation of women in sport. We discuss Emma’s swim style from ‘all energy and no technique’ to an accomplished swimmer exploring the importance of key sessions, volume and frequency in her training, as well as the challenges and benefits of band work for strength and endurance. Emma shares how her open water technique has evolved over time and the benefits that FORM Goggles have brought to the development of her swimming. We also discuss Emma's future plans for upcoming races and her dream to be able to race in a 'battle to the death' with the premier female runners in the sport. LINKS: Follow Emma Pallant-Browne on Instagram at https://www.instagram.com/em_pallant/ More about FORM Goggles at https://au.formswim.com/

Bevan and Tim review the weekend’s racing including Challenge Roth, plus we bring you some audio from Mario Mola updating us on where he’s at with his racing and training. We hear from David Dunne of Hexis ahead of his interview out tomorrow and learn some tips and techniques on how to create behavioural change around nutrition. Lastly we bring you excerpts from Emma Pallant-Browne’s full interview out tomorrow. (0:07:50) – Minimax Recovery Systems Boots and the new Atom Calf Sleeve Boots. (0:12:56) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/   (0:14:10) – David Dunne CEO of Hexis – excerpts from his full-form interview out tomorrow. (0:24:45) – Coaches Catch up with Tim Brazier – Race Reviews plus excerpts from Emma Pallant-Browne’s upcoming full form interview and audio from Mario Mola – Down the Blue Carpet LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ https://www.hexis.live/ Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Follow Emma Pallant-Browne on Instagram at https://www.instagram.com/em_pallant/ Follow Mario Mola on Instagram at https://www.instagram.com/mariomola/ Mario Mola Triathlon Live Down the Blue Carpet Videos at https://www.triathlonlive.tv/videos/down-the-blue-carpet-episode-eleven-sophie-coldwell More about the new Recovery Systems Atom Boots at https://www.recoverysystemssport.com/product/recovery-systems-atom/

We chat with professional triathlete Sarah Crowley about her experiences and learnings of swimming as a triathlete. Listen in to hear Sarah talk about her recent sharpening sessions and impressive swim volume leading up to races, and how she adapts her routine whilst travelling. Plus, we chat about her experiences with FORM Goggles and how they help her stay on track. We also discuss the importance of finding the right wetsuit and how the right fit, proper application, and an efficient stroke can make all the difference. Sarah shares some of her swim program details using bands, paddles and fly drills and how the swim sets help maintain good form under fatigue. Lastly we hear about Sarah's plans for the year ahead and her excitement surrounding the female athletes competing in Kona.

Bevan and Mikki talk about the importance of protein and how we can more easily get it into our diets. Bevan and Tim review the weekend’s including IRONMAN Cairns, plus we have a swim focus this week - conditioning versus technique – is one more important than the other?  We bring you Coach Joel Filliol’s advice on the most important aspects to consider plus we hear from professional triathletes Sarah Crowley and Sophie Coldwell. Listen in to hear the full interview with Sarah Crowley tomorrow. (0:02:00) - Snow Shoeing (0:05:05) - CurraNZ: The benefits and latest research (0:09:05) - Musashi energy drinks and protein bars (0:20:35) – IRONMAN Oceania partner with Fitter Radio and we have a free race entry to give away to IRONMAN 70.3 Sunshine Coast (0:21:44) - INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/   (0:22:31) – Coaches Catch up with Tim Brazier – Race Reviews (0:44:35) – Excerpt from Sarah Crowley’s upcoming full form interview (0:53:00) – Joel Filliol – an excerpt from “The Real Podcast” (1:04:20) – Sophie Coldwell – an excerpt from “Down the Blue Carpet” LINKS: Infinit Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/ CurraNZ at https://curranz.co.nz/ Musashi at https://musashi.com/ IRONMAN 70.3 Sunshine Coast at https://www.ironman.com/im703-sunshine-coast Joel Filliol ‘The Real Podcast’ at https://joelfilliol.com/podcast Sophie Coldwell Triathlon Live Down the Blue Carpet Videos at https://www.triathlonlive.tv/videos/down-the-blue-carpet-episode-eleven-sophie-coldwell Follows Sophie Coldwell on Instagram at https://www.instagram.com/sophiecoldwell/ Follow Sarah Crowley on Instagram at https://www.instagram.com/sarah_stan_crowley/

In this episode we tackle the age-old debate of stretching vs. strength training for mobility and range of motion. Listen in as we discuss the benefits of strength training, particularly eccentric work, and how it can improve flexibility and range of motion just as effectively as stretching. We explore why understanding the purpose behind your stretching routine is crucial and how research has shown that incorporating strength training may be more beneficial for injury prevention and overall health. Swimmers, cyclists, and runners alike can benefit from our discussion on how to use strength training to increase range of motion. We share our favorite exercises, such as front rack dumbbell reverse lunges, lat pulls, and kneeling landmine presses, to help improve mobility in specific areas needed for endurance sports. Additionally, we emphasize the importance of knowing your body's limits and working within them to safely and effectively increase your range of motion. LINKS: Dr Kate Baldwin at https://endurancemovement.com/ 

In this episode we chat with IRONMAN Australia Champion Steve McKenna. Steve shares the challenges he's faced this year, from multiple head colds and COVID to getting hit by a car, and how he's now targeting IRONMAN Cairns as a main goal for the Australasian season. We also explore the impact of being a father of two young children has on his training and racing plans, and how it’s shifted his focus and priorities. Steve talks about his race strategies and performances over the last few years, his love of IRONMAN training and his belief that he's more suited to the longer distance events. We chat about his victory at IRONMAN Australia and how the support and advice from both his family and his coach have been invaluable in his journey. Lastly, we dive into the topic of the Professional Triathletes Organisation (PTO) and its impact on athletes like Steve. He shares his experience with the PTO rankings system, how it affected his decisions to race in certain events and the potential opportunities it may offer athletes in the future. Join us for this honest and insightful conversation as we explore the challenges of a professional triathlete's career both on and off the racecourse.