Fitter Radio Triathlon Podcast

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 [email protected] 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/

Mikki and Bev discuss the importance of pre-sleep protein intake for athletes. They explain how consuming protein before bed can help athletes meet their daily protein and caloric goals, which can be challenging due to busy schedules and time-consuming training. Pre-sleep protein, particularly casein, is beneficial as it is a slow-digesting protein that releases amino acids into the bloodstream over an extended period, providing a steady supply to the muscles throughout the night. This can aid in muscle protein synthesis and recovery. A recent study also showed that pre-sleep protein consumption increases both mitochondrial and myofibrillar protein synthesis rates during overnight recovery from endurance exercise.

Tim joins us for our Coaches Catch Up and we review the weekend's races plus we give you a preview of our interviews out tomorrow with UltraMan World Champion Simon Cochrane and Dr Kate Baldwin of Endurance Movement.

Also, we give a sneak preview of the upcoming Fitter Technique Training Camp in Noosa. Dr Kate Baldwin from Endurance Movement will be providing gait analysis and strength conditioning programs for participants, as well as the opportunities for riders to explore Noosa and the surrounding region in their own time.

(0:06:47) – FORM Goggles 15% discount using the code FITTER15 at http://formswim.com/fitterradio

(0:14:06) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/

(0:07:38) – Pre-Sleep Protein

(0:16:21) – Coaches Catch Up

LINKS:

Pre-Sleep Protein Study at https://link.springer.com/article/10.1007/s40279-023-01822-3

FulGaz at https://fulgaz.com/

Infinit Nutrition Nocturne at https://www.infinitnutrition.com.au/shop-infinit/nocturne-night-time-repair.html

UltraMan Australia at https://ultramanoz.com.au/

Simon Cochrane at https://www.athleticpeak.co.nz/

Dr Kate Baldwin at https://endurancemovement.com/

FITTER RADIO COFFEE CLUB COMPETITION: (00:10:35) This week our Coffee Club members have an opportunity to win a pair of the Recovery Systems Mini Max Boots! Go to our website to find out more details on how to join the Fitter Radio Coffee Club.

SIMON COCHRANE: (00:11:18) Simon is an endurance athlete and strength and conditioning coach at Athletic Peak. We chat to him about his recent win at the 24-Hour Blue Lake Ultra-Event where he ran 34 laps (over 200 km) to win The Claw – a feat that has never before been accomplished. Since this interview Simon has gone on to win the 100K Taupo Ultra only 3 weeks later.

FLEUR CUSHMAN – CURRANZ: (00:36:50) Mikki chats to Fleur Cushman of CurraNZ about their award-winning blackcurrant extract capsules - a high-potency health and fitness food supplement with natural anti-inflammatory, antioxidant and blood flow-promoting properties.

HAMISH HARGEST: (00:52:06) Fitter Radio Coffee Club member Hamish Hargest won the free race entry to IRONMAN New Zealand in March 2023. We find out a bit more about him.

MARGINAL GAINS MONDAY: (00:58:23) Brought to you by Profile Design. This week Dave Bowden reports back on the ‘Bikes of Kona 2022’.

LINKS:

• More about MitoQ at https://www.mitoq.com/
• Training Peaks discount at https://www.fitter.co.nz/about-radio
• INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio
• More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/
• More about IRONMAN New Zealand at https://www.ironman.com/im-new-zealand
• More about the 24-hour Blue Lake Challenge at https://www.bluelake24hr.com/
• Listen to the Dirt Church Radio chat with Simon Cochrane at https://www.dirtchurchradio.com/dirtchurchradio/2022/10/12/episode-214-simon-cochrane
• Follow Simon on Instagram at https://www.instagram.com/cochranesimon/
• Contact Simon at Athletic Peak at https://www.athleticpeak.co.nz/
• More about Curranz at https://curranz.co.nz/
• More about Profile Design at https://profile-design.com/
• More about Dave Bowden and Speed Theory at https://www.speedtheory.co.nz/

CONTACT US:

• Learn more about us at https://www.fitter.co.nz
• Mikki Williden can be found at https://mikkiwilliden.com/

REEF TO REEF FREE RACE ENTRY COMPETITION: (00:03:49) For all our coffee club members. Reef to Reef is an MTB stage race taking place over four days from 18-21 August 2022 in the heart of Tropical North Queensland.

Starting on the reef fringed Coral Sea coast it quickly heads inland across a network of trails through tablelands, hinterland, farm lands, MTB parks and tropical rainforest before finishing back at the coast four days and 190 km’s later. Each day’s stage has its own unique terrain and character to keep things interesting with a mix of fast flowing single trail, farm track, groomed downhill trails and fire trails – many through private land that can only be ridden while racing the Reef to Reef.

There’s nothing too technical but enough to get your attention, including 2525m of vertical climbing. Achievable for anyone with a reasonable level of fitness and MTB skills.

Reef to Reef is a sister event to Port to Port in N.S.W. and Cape to Cape in W.A., making up the Triple Crown of Australian multi-stage MTB racing.

HOT PROPERTY INTERVIEW: MICHAEL ROSENBLAT (00:13:10) Michael Rosenblat is a Doctor of Philosophy in Exercise Science, University of Toronto. His doctoral studies focused on programming interval training to optimize endurance sport performance. He is also a certified triathlon coach and has prepared athletes for national and international level competition by developing and implementing individualized endurance training programs. We bring Michael back to the show to talk about his recent work in interval training studies to “Determine the influence that individual characteristics and training variables have on time-trial (TT) performance”.

COACHES CATCH UP: (00:58:49) Bevan and Tim catch up on the racing at the IRONMAN World Champs plus we bring you audio from the pro post-race press conferences and interviews.

LINKS:

• More about MitoQ at https://www.mitoq.com/
• Floe Bottle discount at https://www.fitter.co.nz/about-radio
• Training Peaks discount at https://www.fitter.co.nz/about-radio
• INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio
• More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/
• More about Dr Michael Rosenblat at https://www.evidencebasedcoaching.ca/about.html
• Link to study at https://link.springer.com/article/10.1007/s40279-021-01457-2
• IRONMAN World Champs St George at https://www.ironman.com/
• More about the Reef to Reef at https://reeftoreefmtb.com/

CONTACT US:

• Learn more about us at https://www.fitter.co.nz
• Mikki Williden can be found at https://mikkiwilliden.com/

SIMON COCHRANE: (00:08:53) We chat to Simon, NZ pro triathlete and ultra-runner, about his recent injury and his role as Ambassador for Recovery Systems Boots. Plus we have a pair of Recovery Systems Mini Max Boots to giveaway for our Coffee Club members.

COACHES CATCH-UP (00:24:33) Bev and Tim review the racing at IM703 Geelong plus we talk to gait retraining expert Dr Izzy Moore.

HOT PROPERTY INTERVIEW: DR IZZY MOORE (00:42:24) Dr Izzy Moore is a Lecturer in Sport and Exercise Medicine, specialising in lower limb biomechanics at Cardiff Metropolitan University. Dr Moore is interested in how and why we move the way we do. This means understanding how movement relates to injury risk and performance, the two main drivers behind movement patterns. Her research currently focuses on running gait retraining and she also works on several injury epidemiology projects, advising National Governing Bodies on injury prevention and management strategies.

LINKS:

• More about MitoQ at https://www.mitoq.com/
• Training Peaks discount at https://www.fitter.co.nz/about-radio
• 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio
• More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/
• More about Floe Bottle at https://www.floebottle.com/
• Follow Simon Cochrane on Instagram at https://www.instagram.com/cochranesimon/
• More about Recovery Systems Boots at https://recoverysystems.co.nz/
• Follow Dr Izzy Moore on Twitter at https://twitter.com/IzzyMoorePhD
• Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy study at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4887549/
• More about the Rewire App at https://rewirefitness.app/app/
• Self-control exertion and caffeine mouth rinsing: Effects on cycling time-trial performance study at https://www.sciencedirect.com/science/article/abs/pii/S1469029220308621
• More about Profile Design at https://profile-design.com/
• More about Dave Bowden and Speed Theory at https://www.speedtheory.co.nz/

CONTACT US:

• Learn more about us at http://www.fitter.co.nz
• Mikki Williden can be found at https://mikkiwilliden.com/