 Bevan and Tim review the racing from the Calley Homes Mount Festival of Sport at the weekend. Plus we ask, should all events have an Open Category? We discuss Dr Phil Skiba’s work in the area of critical power and the W prime model and its importance in training over traditional FTP workouts and share excerpts from our interview with Dr Phil Skiba, out tomorrow. (0:00:00) – Calley Homes Mount Festival of Sport. (0:03:49) – Fitter Radio “Best triathlon podcast for raising your IQ” – Triathlete Magazine (0:06:39) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:06:50) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:07:04) – PTO World Series announcement January 30th 2024 (0:10:15) – News from Race Ranger (0:12:21) – Should all events have an open category (0:19:15) – Calley Homes Mount Festival of Sport race review (0:29:16) – Sprint finishes. W/Prime and an introduction to Dr Phil Skiba (0:32:33) – Excerpts from our interview with Dr Phil Skiba, out tomorrow. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ Calley Homes Mount Festival of Sport at https://mountfestival.kiwi/events/tauranga-half/ 15 of the Best Triathlon Podcasts to Make Indoor Training Time Fly By at https://www.triathlete.com/culture/best-triathlon-podcasts/ Follow Dr Skiba on Twitter on https://twitter.com/DrPhilipSkiba   Scientific Training for Endurance Athletes at https://www.amazon.com/Scientific-Training-Endurance-Athletes-Philip/dp/0979463629/ Race Ranger at https://www.raceranger.com/ Logan Rodger on Instagram at https://www.instagram.com/the.lost.zorn/ Brad Dixon video of sprint finish at https://www.youtube.com/shorts/cKMGEC9SWw8

Fitter Radio Triathlon Podcast

Fitter Radio Episode 544 - Calley Homes Mount Festival of Sport. Critical Power/W Prime

The term 'gut training' is thrown around a lot these days, but what does this actually mean?  We share excerpts from the podcast “The Long Munch: Fueling Endurance - Nutrition podcast for runners, cyclists & triathletes” where sports dietitians Steph Gaskell & Alan McCubbin take us through what we mean by gut training, why would runners, cyclists or triathletes want to do it, what is the evidence that it works and how you go about gut training. Clive Asplen won the free entry to IRONMAN 70.3 Geelong. We find out more about him. We chat to professional triathlete and 2 x Olympian Aaron Royle about his swim training. Aaron shares with us his weekly load and details the specific work and consistency required to maintain and improve your swim including stroke rate, force production and feeling comfortable in the water. (0:00:00) – Tim’s training for the IRONMAN 70.3 Taupo in March. (0:01:52) – The Moreghetti Fartlek Session (0:04:16) – Wollongong to host the World Champs final in 2025 (0:06:05) – Our world cup moves from Plymouth to Napier (0:06:37) – The Italians will be racing in Wanaka for the Friday night event. (0:07:39) – Cairns and the damage to the bike course (0:10:26) – The changing landscape in triathlon events and the opportunities opening up  (0:14:38) – Clive Asplen (0:22:42) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:23:00 - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:23:19) – Improving your race day fuelling via gut training (0:26:11) – Gut training excerpts from the Fueling Endurance podcast (0:45:56) – Hayden Wilde’s swimming improvements and intro to Aaron Royle interview (0:50:00) – Aaron Royle on swim training (1:11:39) – The use of sponges, towels and parachutes in swimming.  LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ Stephen Moneghetti at https://twitter.com/steve_mona   The Long Munch: Fueling Endurance - Nutrition podcast for runners, cyclists & triathletes at https://thelongmunch.podbean.com/ Episode 41A - What is gut training and how do I do it? At https://thelongmunch.podbean.com/e/ep41a/ Purchase the Fueling Endurance e-book at https://fuelingendurance.com/shop/   IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong Hayden Wilde on Instagram at https://www.instagram.com/hayden_wilde/ Aaron Royle on Instagram at https://www.instagram.com/aaronroyle/

Fitter Radio Episode 543 - Gut Training. Aaron Royle on Swimming.

 Dr. Guillaume Millet is a professor at Jean Monnet University in Saint-Etienne.  His general research area investigates the physiological, neurophysiological and biomechanical factors associated with fatigue, both in extreme exercise and in patients. This week on the podcast Mikki speaks to Dr Guillaume Millet about the endurance athlete. They discuss what creates fatigue, how we might train to be better athletes and how to build resilience against fatigue. We hear from Lionel Sanders and Sam Long about their 2023 seasons plus some of the decisions they’re having to make this year around their race schedules. Lastly Race Ranger – will IRONMAN now have to consider introducing it into their events in order to compete with the PTO? Bevan and Tim discuss the likelihood. (0:00:00) – Tim is out training on his new TT bike for IRONMAN 70.3 Taupo in March. (0:11:09) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:11:19) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:11:28) – ULTRO Competition promotion (0:12:15) – Lionel Sanders on 2023/24 (0:30:42) – Race Ranger (0:33:41) – Sam Long on 2023/24 (0:48:10) – Mikki’s back and we talk ‘Fatigue’ (1:02:30) – Dr Guillaume Millet on ‘Fatigue in the Endurance Athlete’ LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ Mikki Williden at https://www.mikkiwilliden.com/ Link to full episode ‘Fatigue in the endurance athlete - Dr Guillaume Millet’ at https://podcast.mikkiwilliden.com/216 Dr Millet’s profile here: https://libm.univ-st-etienne.fr/en/research-teams/paf/researchers/millet-guillaume.html   Research gate https://www.researchgate.net/profile/Guillaume-Millet-3 Sam Long YouTube Channel at https://www.youtube.com/@SamYoYoYoLong Lionel Sanders YouTube Channel at https://www.youtube.com/@Lionel.Sanders  

Fitter Radio Episode 542 - Fatigue in Endurance Athletes. IRONMAN Series v PTO Series: Lionel Sanders and Sam Long

 Rachael Cunningham won the free race entry to IRONMAN New Zealand. We find out more about her. We explore the crucial role of mental fitness in endurance sport and its significance for both performance and recovery. We discuss how athletes handle pre-race anxiety and stress differently and the mental resilience required in elite adventure racing where cognitive stamina and decision-making under duress are as crucial as physical ability. We share insights from an episode of That Triathlon podcast with certified psychologist Stuart Holliday, who specializes in working with endurance athletes. Stuart discusses the o of self-talk and the need for athletes to conduct a robust self-assessment, examining their psychological approach before, during and after races.  We introduce Matt Fitzgerald's book "How Bad Do You Want It?" as a resource for understanding and improving mental toughness in the face of adversity. We examine key concepts such as the central governor theory by Tim Noakes, discussing the role of the brain and mind in athletic performance. We also explore the notion that athletes don’t encounter their true physical limits due to a maximum tolerance for perception of effort. While some individuals possess an innate ability to push past their perceived limits, for most, this is a skill that can be developed. We touch on cases where athletes perform significantly better on race day compared to their training sessions, suggesting a psychological component that unlocks higher intensity and effort levels. Lastly, we consider the role of psychology in recovery, discussing practices like yoga nidra and meditation, which can aid in activating the parasympathetic nervous system for improved rest and digestion. (0:00:00) – Aero testing with Jack Moody (0:06:20) – Psychology and how it relates to endurance sports (0:12:58) – Rachael Cunningham (0:19:46) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:20:06) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:20:18) – Hexis competition promotion (0:20:36) – Intro to Stuart Holliday excerpts (0:24:26) – Stuart Holliday excerpts (0:37:48) – Intro to Matt Fitzgerald excerpts (0:41:09) – Matt Fitzgerald excerpts LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Hexis at https://www.hexis.live/ That Triathlon Show - Psychology and triathlon performance with Stuart Holliday at https://scientifictriathlon.com/tts364/ Matt Fitzgerald book ‘How Bad Do You Want It?’ at https://www.amazon.com.au/How-Bad-You-Want-Psychology/dp/1937715418 Clip to Bevan’s full interview with Matt Fitzgerald at https://share.snipd.com/snip/c5a0c935-be38-43e0-a5fb-50e721b2adb3 Huberman Lab at https://www.hubermanlab.com/ Dr Andrew Huberman’s Non-Sleep Deep Rest (NSDR) Protocol at https://www.youtube.com/watch?v=AKGrmY8OSHM

Fitter Radio Episode 541 - Mental Fitness in Endurance Sports

 For our Boxing Day episode, we’re delighted to be able to bring you a chat with Laura (Sid) Siddall and Sonia Bracegirdle-Moerloose. Sid and Sonia discuss their experiences participating in the extreme triathlons Patagonman and Fodaxman. An inspirational discussion during which they both share their motivations for taking on these challenging races and the preparation involved. We hear about their experiences of both races, for Sonia as a participant at Fodaxman and as support crew for Sid doing the Patagonman. The unique challenges and atmosphere of both races, the unpredictable weather conditions and the stunning landscapes. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ FODAXMAN Extreme Triathlon at https://www.fodaxman.com.br/ PATAGONMAN Patagonia Xtreme Triathlon at https://www.patagonman.com/ Follow Laura Siddall on Instagram at https://www.instagram.com/lmsid/ Follow Sonia Bracegirdle Moerloose on Instagram at https://www.instagram.com/sonia.kiwi/  

Fitter Radio Episode 540 - Laura Siddall and Sonia Bracegirdle-Moerloose

 Dr Nicky Keay is an Honorary Clinical Lecturer in Medicine at University College London and previously Research Fellow in the Department of Sport and Exercise Sciences at Durham University. She conducts clinical research in sports/dance endocrinology, resulting in a range of research publications and awards. Dr Keay is a member of the British Association of Sport and Exercise Medicine and the British Menopause Society. She is also the author of ‘Hormones, Health and Human Potential: A guide to understanding your hormones to optimise your health and performance”. In this podcast we discuss the importance of hormones in achieving our full potential in terms of both health and exercise performance. We explore the connection between hormones, training, nutrition and recovery in relation to athletic performance. We learn how hormones play a crucial role in driving positive adaptations and how our behaviors and lifestyle can affect their effectiveness. We emphasize the importance of finding the optimal balance for each individual athlete and provide tips on how to harness hormones to support training and achieve peak performance. We also explore the concept of allostasis and how it relates to the body's ability to adapt to exercise. We address the misconception that more training is always better and highlight how stress and psychological factors can affect our hormones. Balancing all aspects of our lifestyle, including nutrition and mental well-being, is crucial for optimizing our hormone levels. We discuss the pressure athletes face to perform perfectly and how it can affect their hormones. We touch on the effects of stress and anxiety on hormones and offer practical solutions for managing them. We also mention common signs of hormonal imbalances, such as unexplained weight gain and the potential negative effects on the body. Lastly, we discuss the changes in hormones as we age, particularly the significant decrease in female hormones after menopause. We emphasize the importance of maintaining a healthy lifestyle, including proper training, nutrition and recovery, as well as incorporating strength training to combat potential muscle loss. Additionally, we highlight the importance of vitamin D supplementation. LINKS: Dr Nicky Keay at https://nickykeayfitness.com/ Hormones, Health and Human Potential book at https://nickykeayfitness.com/new-book/

Fitter Radio Episode 539 - Dr Nicky Keay: Hormones, Health and Human Potential

 Helen Guillaume is back on the show to talk about the new WILD.AI Coach Dashboard. An initiative designed to help coaches understand, support and maximize the potential of their female athletes. We share excerpts from Jonny Brownlee’s interview with Super League. Jonny reflects on his glittering career and admits he’s coming to terms with the fact that ‘it won’t last forever’. We hear about what the future holds for him. We have a free race entry to the IRONMAN 70.3 Geelong to give away in our Coffee Club! Competition details in the newsletter. Dr Nicky Keay is an Honorary Clinical Lecturer in Medicine at University College London and previously Research Fellow in the Department of Sport and Exercise Sciences at Durham University. She conducts clinical research in sports/dance endocrinology, resulting in a range of research publications and awards. Dr Keay is a member of the British Association of Sport and Exercise Medicine and the British Menopause Society. She is also the author of “Hormones, Health and Human Potential: A guide to understanding your hormones to optimise your health and performance”. We share excerpts from our upcoming interview with Dr Keay, out tomorrow. Doug Gordon won the free race entry to the IRONMAN 70.3 Taupo. He tells us how his day went. (0:03:23) – Rotorua Suffer (0:04:26) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:04:33) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:04:49) – We announce the winners of the competition for 2 x free race entries to the Whakatipu Legend. (0:05:22) – We have a free race entry competition for our Coffee Club members to the IRONMAN 70.3 Geelong event. (0:06:20) – IRONMAN 70.3 Taupo – the bike course and the world champs course (0:09:46) – The PTO courses – why is there still no information (0:13:19) – Doug Gordon (0:19:21) – Skye Moench and her recent interview with the Triathlon Hour (0:22:49) – Introduction to Dr Nicky Keay (0:24:03) – Dr Nicky Keay excerpts (0:37:09) – Helen Guillaume of WILD.AI (0:48.43) – Taylor Spivey and Olympic selection  (0:52.24) – Introduction to Jonny Brownlee (0:55.08) – Jonny Brownlee excerpts LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ The Whakatipu Legend at https://www.thewhakatipulegend.co.nz/ IRONMAN 70.3 Taupo at https://www.ironman.com/im703-taupo IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong WILD.AI Coaches Dashboard at https://www.wild.ai/coach-dashboard Dr Nicky Keay at https://nickykeayfitness.com/ Hormones, Health and Human Potential book at https://nickykeayfitness.com/new-book/ Follow Skye Moench on Instagram at https://www.instagram.com/skyemoench/?hl=en Triathlon Hour interview with Skye Moench at https://howtheytrain.podbean.com/e/skye-podcast/ Jonny Brownlee interview with Super League ‘Face to Face’ at https://www.youtube.com/watch?v=qrq0Pf8SEhU Follow Jonny Brownlee on Instagram at https://www.instagram.com/jonnybrownleetri/

Fitter Radio Episode 538 - Dr Nicky Keay. WILD.AI. Tri News.

 Bevan and Tim review the racing from IRONMAN 70.3 Bahrain and IRONMAN 70.3 Taupo. Plus, we talk about course management and what that IRONMAN 70.3 Taupo Worlds course might look like. Brad George won the free race entry to IRONMAN Western Australia. We find out how it all went. We discuss bike pacing on undulating courses and how to manage energy output using the Alan Couzens models of the 50/40/30/20/10 rule and power pacing calculator. We share excerpts from Georgia Taylor-Brown’s interview with Super League. An honest and open chat in which Georgia shares her experiences with injury and personal issues.  We have 2 free race entries to give away to the Whakatipu Legend – you choose the distance you’d like to enter. The Competition:  Email in to info@fitter.co.nz the answer to the following question…  The Whakatipu Legend has an event called The Combo Challenge. What is the total distance that swimmers will swim at this event?'  The answer can be found on their website at www.thewhakatipulegend.co.nz  The competition will be drawn on Sunday 17th December and the winner announced on the podcast the following week. (0:00:00) – Tim has a new TT bike (0:04:39) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:04:47) – Infinit Nutrition competition for coffee club members (0:05:01) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:05:14) - Competition for 2 x free race entries to the Whakatipu Legend. (0:06:23) – Bike crashes in events (0:11:10) – The IRONMAN 70.3 Taupo course (0:14:10) – Brad George talks about his race at IRONMAN Western Australia (0:24:73) – IRONMAN 70.3 Bahrain recap (0:27:40) – Ali Brownlee and Javier Gomez coming up against some bad luck in the twilight of their careers (0:30:23) – An introduction to the Georgia Taylor-Brown excerpts (0:32:39) – Georgia Taylor-Brown excerpts (0:54:56) – IRONMAN 70.3 Taupo race recap (1:05:06) – Riding a variable terrain race course (1:07:45) – Cam Wurf excerpts (1:13:47) – Alan Couzens: The 10/20/30/40/50 rule and the power pacing calculator LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ The Whakatipu Legend at https://www.thewhakatipulegend.co.nz/ IRONMAN Western Australia at https://www.ironman.com/im-western-australia IRONMAN 70.3 Taupo at https://www.ironman.com/im703-taupo IRONMAN 70.3 Bahrain at https://www.ironman.com/im703-bahrain Georgia Taylor-Brown interview at The Super League Triathlon Podcast https://www.youtube.com/watch?v=_cuqQlOuWF4 Alan Couzens Power Pacing Calculator at https://www.alancouzens.com/blog/bike_pacing_calculator.html The 10/20/30/40/50 rule at https://alancouzens.com/endurancecorner/2015/09/know-your-enemy-part-iii-optimal-pacing-for-different-courses/

Fitter Radio Episode 537 - IM703 Taupo. Riding Hilly Bike Courses. Georgia Taylor-Brown.

 Kiwi triathlete Simon Cochrane has won the iconic Ultraman World Championships in Kona smashing the previous race record by an incredible 44 minutes. Travelling over 515km in three days of racing, the event starts with a 10km ocean swim followed by a 145km cycle. Day two a challenging 276km cycle and Day three 85 kms of running (a double marathon). We chat to Simon about his previous victories leading in to the World Championship – the Ultraman Australia race and Ultraman Canada, where he dominated the competition and secured his spot at the World Championships. He talks about his mindset going into the race and his strong performance on each day, including a challenging swim and a solid lead on the bike. As an experienced athlete and coach, Simon shares his approach to training and how he has consciously worked on developing mental strength. We discuss the significance of choosing more challenging options in training and how this translates to confidence on race day. Simon reveals his strategies for mental preparation and provides valuable insights into the mental side of endurance training. We talk through Simon’s race in Hawaii, the lead up to the race and how he adjusted his taper. We also hear about the challenging conditions which led to a crash on the bike. Simon shares his plans for the New Zealand summer, which includes a solid attempt at IRONMAN New Zealand in March, plus we’ll see Simon on the start line at the IRONMAN 70.3 Taupo this weekend! LINKS: Simon Cochrane at https://www.athleticpeak.co.nz/ Ultraman World at https://ultramanworlds.com/  

Fitter Radio Episode 536 - Simon Cochrane: Ultraman World Champion

 We have 2 free race entries to give away to the Whakatipu Legend – you choose the distance you’d like to enter. The Competition:  Email in to info@fitter.co.nz the answer to the following question… “The Whakatipu Legend has an event called The Combo Challenge. What is the total distance that swimmers will swim at this event?'  The answer can be found on their website at www.thewhakatipulegend.co.nz  The competition will be drawn in 2 weeks – on Sunday 17th December - and the winner announced on the podcast the following week.” Bevan and Tim review the racing from IRONMAN 70.3 Indian Wells La Quinta and IRONMAN Western Australia plus we hear from IMWA winners Daniel Baekkegaard and Fenella Langridge at the finish line. Alex Bees won the free race entry to the Calley Homes Mount Half. We find out more about him. Athlete turned coach, Matt Bottrill of ‘Matt Bottrill Performance Coaching’ has not only had an incredible career as a cyclist but has also coached athletes to world records. In this segment Matt shares valuable insights into training and aerodynamics. We discuss the significance of optimizing speed, power, and aerodynamics in both training and racing, and the need for athletes to focus not just on training, but also on adapting their bodies for better aerodynamics. Matt emphasizes the importance of body position and aerodynamics, using mirrors and video analysis for progress. We also discuss bike fitting for triathletes, and the role of individualized drills and adaptations. Plus, we touch on optimal cadence and the importance of varying training zones in triathlon training. Simon Cochrane is a World Champion after winning the recent Ultraman World Championships in Kona smashing the race record in the process. We share excerpts from our interview with Simon, out tomorrow. (0:02:21) – Competition for 2 x free race entries to the Whakatipu Legend. (0:08:28) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:08:40) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:09:17) – IRONMAN 70.3 Indian Wells race review and it was a Norwegian domination (0:14:28) – IRONMAN Western Australia race review (0:17:41) – Finish line interviews with Daniel Baekkegaard and Fenella Langridge (0:25:07) – IRONMAN 70.3 Taupo this weekend (0:25:42) – Chelsea Sodaro racing at the Mount Festival of Sport (0:27:00) – The Calley Homes Mount Half (0:27:35) – Alex Bees talks about the Mount Half race (0:33:51) – Pedaling efficiency. Producing force and developing your range of cadences. (0:40:38) – Intro to Matt Bottrill – Force and the pedal stroke. (0:42:37) – Matt Bottrill of ‘Matt Bottrill Performance Coaching’ (1:03:00) – Introduction to Simon Cochrane Ultraman World Champion (0:49:30) – Excerpts from our interview with Simon Cochrane – out tomorrow. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ The Whakatipu Legend at https://www.thewhakatipulegend.co.nz/ Daniel Baekkegaard at https://www.danielbaekkegaard.com/ Fenella Langridge at https://www.trifenella.co.uk/ IRONMAN Western Australia at https://www.ironman.com/im-western-australia Matt Bottrill at https://www.mattbottrillperformancecoaching.com/ IRONMAN 70.3 Indian Wells at https://www.ironman.com/im703-indian-wells Calley Homes Mount Half at https://mountfestival.kiwi/events/tauranga-half/ Simon Cochrane at https://www.athleticpeak.co.nz/ Ultraman World at https://ultramanworlds.com/

Fitter Radio Episode 535 - Matt Bottrill: Speed, Power and Aerodynamics. Tri News and Race Reviews.

 Coach Tim Brazier and Dr Kate Baldwin of Endurance Movement discuss the common injuries faced by triathletes, including achilles and calf injuries, hip issues and bone stress injuries. They emphasize the importance of understanding the multifactorial nature of injuries and how to prevent or manage them. The role of bone health, particularly before the age of 25, is also highlighted, along with how previous sports or training can affect an athlete's risk of injury. We discuss how to catch and treat bone stress injuries before they worsen. Practical tips are provided for identifying and addressing these injuries plus we highlight the importance of getting an MRI or CT scan for accurate diagnosis. We highlight the importance of nutrition and proper training in avoiding injury, as well as the role of biomechanics and muscle strength. We recommend a well-rounded rehab program, including cross-training and a gradual return to running, to prevent future injuries. We also touch on the concept of loading days and the importance of rest days in between. We discuss the importance of giving the body time to adapt and recover after intense training, and how taking short breaks throughout the year can benefit both physical and mental health. We also emphasize the role of nutrition and sleep in recovery, and how these simple practices can have a significant impact on performance. Listeners are invited to send in their questions for the next episode, where we will address them and discuss another injury topic. Dr Kate Baldwin at Endurance Movement https://endurancemovement.com/ Dr Kate Baldwin at Valere Endurance https://valereendurance.com/

Fitter Radio Episode 534 - Dr Kate Baldwin: Preventing and Managing Bone Stress Injuries

 We have a free race entry giveaway to IRONMAN New Zealand. Bevan and Tim review the racing from Challenge Canberra plus we hear from winners Daniel Baekkegard and Els Visser at the finish line. Anna Dungey won the free race entry to the Challenge Wanaka Half. We find out more about her. Henri Schoeman discusses his recent battles with injury and we get an insight into his plans for the future. We discuss bone stress injuries and ways in which to prevent and manage them and share excerpts from our full interview with Dr Kate Baldwin, out tomorrow. We also look at the role that nutrition can play and share excerpts from the ‘We Do Science’ podcast in which Professor’s Kirsty and Craig Sale discuss their research study paper ‘Nutrition and Athlete Bone Health’. Lastly, we highlight recommended nutrient guidelines for bone health and repair. Calcium – 1000-1200 mg/day - Vitamin D – 600-800 int units/day - Vitamin K – 90-120 micrograms/day - Magnesium – 310-420 mg/day - Phosporous – 700 mg/day (0:00:00) - Tim has completed a 24-hour adventure race. (0:05:18) – Free race entry competition for Coffee Club members – IRONMAN New Zealand! (0:06:49) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:06:57) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:07:13) – Challenge Canberra race review. (0:09:46) – Finish line interview with Daniel Baekkegard. (0:12:04) – Finish line interview with Els Visser (0:13:46) – Challenge Wanaka (0:16:08) – Anna Dungey (0:24:00) – Introduction to Henri Schoeman (0:25:57) – Henri Schoeman (0:40:00) – Preventing and managing bone stress injuries (0:41:32) – Excerpts from the interview with Kate Baldwin – out tomorrow (0:47:07) – Nutrition’s part in bone health. (0:48:29) – Introduction to Kirsty Jayne Elliott-Sale and Craig Sale. (0:49:30) – Excerpts from ‘Nutrition and Athlete Bone Health’ We Do Science podcast with Kirsty and Craig Sale (1:03:49) – Key Nutrient Guidelines for bone health. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ Challenge Canberra at https://challenge-canberra.com/ Daniel Baekkegaard at https://www.danielbaekkegaard.com/ Els Visser at https://elsvisser.com/ Follow Henri Schoeman on Instagram at https://www.instagram.com/henrischoeman/ Link to full interview with Henri Schoeman at https://www.youtube.com/watch?v=0Gk0kiJc0IE Link to Nutrition and Athlete Bone Health study at https://link.springer.com/article/10.1007/s40279-019-01161-2 Follow Craig Sale Professor of Human Physiology and Nutrition at Manchester Met Institute of Sport at https://twitter.com/Sale_ExNut Follow Kirsty Jayne Elliott-Sale Professor of Female Endocrinology and Exercise Physiology at Manchester Met Institute of Sport at  https://twitter.com/elliottsale We Do Science podcast at https://www.wedoscience.com/132-nutrition-and-athlete-bone-health-with-prof-craig-sale-and-dr-kirsty-elliot-sale/ Dr Kate Baldwin at Endurance Movement https://endurancemovement.com/   Dr Kate Baldwin at Valere Endurance https://valereendurance.com/

Fitter Radio Episode 533 - Bone Stress Injuries. Tri News and Race Reviews.

 Tim Podlogar BSc, MSc, PhD is an applied researcher primarily working at the University of Birmingham where he conducts research in the field of sports nutrition and carbohydrate metabolism. He is also one of the nutritionists for Bora-Hansgrohe World Tour cycling team, Head of Development at Nduranz sports nutrition brand, Head of Science at the Human Performance Centre in Slovenia and a visiting Assistant Professor at the University of Primorska, Slovenia. In this podcast we discuss his journey from a low carb back to a high carbohydrate diet, his experience in nutrition for a World Tour Cycling Team, and his research into carbohydrate metabolism. Dr Podlogar shares his research into the importance of carbohydrates in both recovery and performance plus we touch on classical carbo loading for athletes and the need for multiple day glycogen loading protocols. We explore the implications of energy deficit and the need for carbohydrates to sustain the workloads of athletes. We discuss the differences between 'healthy' and 'less healthy' solutions for carbohydrate intake, and the pros and cons of different sources of carbohydrates. Plus, we discuss the potential dangers of relative energy deficiency and compromised bone density when it comes to train low strategies. We review the role of technology and nutrition in the world of cycling and discuss the potential benefits of continuous glucose monitoring.  We also consider the psychological aspects of nutrition, as well as the importance of periodizing carbohydrate intake in order to optimize performance. Finally, we consider the importance of research into carbohydrate metabolism in extreme environments, such as heat and hypoxia, and the importance of testing nutrition strategies for IRONMAN or other hot races in the heat. Tim Podlogar at https://tpodlogar.com/ Research articles at https://www.researchgate.net/profile/Tim-Podlogar

Fitter Radio Episode 532 - Dr Tim Podlogar: Exploring the Role of Carbohydrates in Sports Performance

 Shay McLeod of Symmetry Physio won the free race entry to IRONMAN 70.3 Melbourne. He was unable to finish the race due to a calf injury but shares his expertise as a Physiotherapist on how he plans to rehabilitate his calf before his next race in December, IRONMAN Western Australia. We have a free race entry giveaway to the Tarawera Ultra. We review the recent Outdoor Magazine article highlighting the revolution of carbohydrates, the now greatly increased ability to digest larger amounts of carbs plus their importance in an athlete’s diet. We also discuss the trend for low carb or fasted training and where it might still have its place in a training program.  We share excerpts from our interview with Bora-Hansgrohe World Tour cycling team Nutritionist Dr Tim Podlogar, out tomorrow. Dr Sam Impey of Hexis tells us about their new coach’s desktop initiative ‘Coach Hub’. (0:04:13) – Tim and Kate Baldwin have recorded a segment about managing injuries. The first one is around stress fractures. (0:06:24) – Infinit Nutrition 10% discount for all listeners with the code FITTER10  (0:06:32) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15  (0:06:49) – Shay McLeod won the free race entry to IRONMAN 70.3 Melbourne. We find out how it all went and how to rehab calf injuries. (0:27:35) – Maintaining running fitness in the face of an injury – ‘rucking’. (0:32:20) – Free race entry competition for the Tarawera Ultra. (0:35:30) – How the carbohydrate revolution is speeding up pro cycling. (0:39:03) – Introduction to Tim Podlogar. (0:40:19) – Excerpts from the interview with Tim Podlogar – out tomorrow (0:55:56) – Dr Sam Impey of Hexis talks about the new Coaches Desktop initiative ‘Coach Hub’. (1:09:25) – Racing and tri news. LINKS: Infinit Nutrition 10% discount using the code FITTER10 at  https://www.infinitnutrition.com.au/ Note: For the code to work you need to have created an account and be logged in. ULTRO Earbuds 15% discount using the code ULTRO15 at https://www.ultroaudio.com/ IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne Shay McLeod at https://symmetry.physio/staff/hoppers-crossing/ Tarawera Ultra at https://www.taraweraultra.co.nz/ Outside Online article at https://velo.outsideonline.com/road/road-training/a-massive-change-how-a-carbohydrate-revolution-is-speeding-up-pro-cycling/ Tim Podlogar at https://tpodlogar.com/   Research articles at https://www.researchgate.net/profile/Tim-Podlogar Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/    

Fitter Radio Episode 531 - Carbohydrate Revolution. Dr Tim Podlogar. Dr Sam Impey.

 Jason West has become known as one of the fastest runners in the sport of triathlon. His goal is to win an IRONMAN 70.3 World Championships and he is currently having a lot of success, winning several races and landing on the podium in many others. In our chat with Jason we talk about his triathlon journey and his strategies for racing success. We look at Jason’s performances at the PTO Open and the Collins Cup plus his approach to training and how he's improving his skills on both the bike and the run. He shares how he works towards consistent improvement and how he’s evolving, including the lessons he feels he learned from his mistakes last year and how they've informed his approach to training and racing this year. We talk about the significance of maintaining a balance between training, racing and enjoyment and how Jason has managed to stay at the top of his game whilst still enjoying the process. We look back at the PTO race in Milwaukee and his incredible run from the back of the race to finish second behind Jan Frodeno and ahead of Kristian Blummenfelt after a battle to the finish line. Lastly, we discuss the challenges of balancing the PTO and World Triathlon schedules, the importance of enjoying the process and journey of triathlon and the points and rankings systems within triathlon. LINKS Jason West at https://jasonwestracing.com/

Fitter Radio Episode 530 - Jason West: His Triathlon Journey and Strategies for Racing Success

Hosted by Coaches Bevan McKinnon and Tim Brazier, Fitter Radio brings together their shared passion and knowledge of triathlon, running, nutrition and basically all things endurance! Listen to the latest research, interviews with pro athletes and leading experts to help you improve your sports performance and your health!

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Fitter Radio Triathlon Podcast

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