Bevan and Tim review the news and racing from the weekend.

We discuss and share excerpts from Mikki’s interview with Dan Plews where he talks about energy expenditure, calories and training load. 

Olav Aleksander Bu, coach with the Norwegian Triathlon Olympic team, talks about Maximal Sustainable Energy Expenditure and his work with Kristian Blummenfelt.

Hayden Wilde and Amelia Watkinson take the wins at IRONMAN 70.3 Melbourne at the weekend. We hear from them post-race.

Jason West has become known as one of the fastest runners in the sport of triathlon. Jason’s 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 on many others. We share excerpts from our interview with Jason, out tomorrow.

We have a free race entry giveaway for the Calley Homes Tauranga Half at the Mount Festival of Sport.

(0:01:50) – Excerpts from Mikkipedia interview with Dan Plews.

(0:03:56) – Infinit Nutrition 10% discount for all listeners with the code FITTER10

(0:04:06) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 

(0:04:18) – Free race entry competition to the Calley Homes Tauranga Half. Plus, the Tauranga Half is thrilled to introduce an ‘Open Category’ for the first time.

(0:07:55) – Misfired announcement from the PTO about the newly formed partnership with World Triathlon

(0:09:48) – Will ANZCO sponsored triathletes Braden Currie and Hannah Wells be obliged to race IMNZ

(0:12:07) – (Sir) Craig Kirkwood, coach to Hayden Wilde and Hayden’s victory at the IM703 in Melbourne

(0:17:07) – Calories and the importance of fuelling.

(0:21:15) – Excerpts from Mikki’s interview with Dan Plews

(0:32:00) – Excerpts from interview with Olav Bu – coach with the Norwegian Triathlon Olympic team.

(0:42.43) – Excerpts from our interview with Jason West

(0:49:00) – Hayden Wilde and Amelia Watkinson post IRONMAN 70.3 Melbourne

(0:53:53) – Javier Gomez races IM70.3 Mossel Bay this weekend

(0:55:05) – Sebastian Kienle races his last event as a professional at IM Cozumel this weekend.

(0:56:02) – Gwen Jorgensen wins a world cup race after 3 DQ’s

(0:59:11) – Dan Plews is selling his bike.

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

Mikkipedia Episode with Dan Plews at https://podcast.mikkiwilliden.com/198

The Calley Homes Tauranga Half at https://mountfestival.kiwi/

Dan Plews: https://www.endureiq.com/about-us

Endure IQ: https://www.endureiq.com/

Follow Olav Aleksander Bu on Instagram at https://www.instagram.com/olavaleksander/

Brad started racing as a professional triathlete in 2012, focusing solely on XTERRA racing. He won his first African Championship and European Championship in 2016 and claimed his first XTERRA World Championship Title in 2017. Since then Brad has dominated the world of off-road triathlon, winning a further 2 African Championships, multiple Asia Pacific Championships, European Championships and claimed his second World Championship Title in 2019.

In 2018 Brad made the progression to on-road racing, with the goal of maintaining dominance off-road. In 2019 he won his first IRONMAN 70.3 Championship race in South Africa, followed by another IRONMAN 70.3 Championship win in Taiwan and a top 10 in his inaugural IRONMAN 70.3 World Championships later that year.

We discuss Brad’s transition through from XTERRA racing to IRONMAN, his penalty at the World Champs in Nice and his ability to regroup and manage his emotions despite the missed opportunities.

He shares his experiences of training with Jan Frodeno and how it helped turn him into a front pack swimmer.

Brad gives us his views on the announcement of the new IRONMAN series versus the PTO series and the difficulties of planning for the upcoming season. Plus, we hear more about his decision not to compete in the Singapore Open.

LINKS

Bradley Weiss at https://www.bradley-weiss.com/

We chat to Bec Burns, Partnership Manager for FulGaz, about their brand new group ride feature to help make indoor sessions even better, FulGaz Chat. The chat feature is available in the latest update to all users, and riders can now socialise with others on group rides or use the FulGaz app in chat mode on a mobile device.

Bevan and Tim review the racing from the Noosa Triathlon plus we chat with Richard Kingsford, winner of the free race entry, to find out how it all went.

Joe Skipper was a last minute DNS at IRONMAN Florida. We share excerpts from Joe’s YouTube video explaining what went wrong.

Brad Weiss started racing as a professional triathlete in 2012, focusing solely on XTERRA racing. He won his first African Championship and European Championship in 2016 and claimed his first XTERRA World Championship Title in 2017.  In 2018 Brad made the progression to on-road racing and a year later won his first IRONMAN 70.3 Championship race in South Africa. This was followed by another IRONMAN 70.3 Championship win in Taiwan and a top 10 in his inaugural IRONMAN 70.3 World Championship later that year. We share excerpts from our interview with Brad, out tomorrow.

We have a free race entry giveaway for the Challenge Wanaka Half in February next year. Bevan and Tim tell us all about the race.

(0:02:17) – Noosa Triathlon race review.

(0:07:22) – Race Ranger debuts at an IRONMAN race

(0:08:05) – IRONMAN 70.3 Melbourne this weekend. Good luck to Shay McLeod, winner of the free race entry with the Fitter Radio Coffee Club

(0:08:16) – Infinit Nutrition 10% discount for all listeners with the code FITTER10

(0:08:25) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 

(0:08:46) – Richard Kingsford talks to us about his race in Noosa

(0:17:10) – Intro to the FulGaz interview

(0:17:59) - Bec Burns of FulGaz talks to us about the new Ful Gaz chat function

(0:23:31) – Joe Skipper pulls out of IRONMAN Florida

(0:24:43) - Excerpts from Joe Skipper’s YouTube announcement.

(0:31:39) – IRONMAN Florida race review

(0:38:19) – Intro to Brad Weiss excerpts

(0:40:08) – Excerpts from Brad Weiss interview – out tomorrow

(0:50:58) – Challenge Wanaka

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/

FulGaz at https://fulgaz.com/

Noosa Triathlon at https://noosatri.com.au/  

Race Ranger at https://www.raceranger.com/

IRONMAN 70.3 Melbourne at https://www.ironman.com/im703-melbourne

Joe Skipper’s YouTube announcement at https://www.youtube.com/watch?v=qK6JZFbJ-hU

IRONMAN Florida at https://www.ironman.com/im-florida

Bradley Weiss at https://www.bradley-weiss.com/

Integrity Homes Challenge Wanaka at https://www.challenge-wanaka.com/events/challenge-wanaka-half/

Ciara Feely has a BSc. in Mathematics and Statistics and an MSc. in Sociology and Data Analytics. She is currently working towards a PhD investigating the use of recommender systems to support physical exercise, particularly in the field of marathon running.

Ciara specialises in the analysis of large runners' datasets for injury prediction and explanation. In this episode, we explore her work with a focus on the impact of running-related injuries.

We discuss the impact of training disruptions on marathon performance and how it varies between genders. Plus, we explore further the role of machine learning and AI in the sports sector, discussing their potential benefits and inherent challenges.

We look at the ability of AI to extract useful insights from extensive datasets, and the relationship between human coaching and technology-based interventions.

Lastly, we highlight the repercussions of training disruptions on marathon performance and the potential of technologies like Strava to analyse and prevent running-related injuries.

LINKS:

More about Ciara Feely at https://linktr.ee/phdproductivity

A Case-Based Reasoning Approach to Predicting and Explaining Running Related Injuries at https://link.springer.com/chapter/10.1007/978-3-030-86957-1_6

Estimating the cost of training disruptions on marathon performance at https://www.frontiersin.org/articles/10.3389/fspor.2022.1096124/full

We chat to Bec Burns, Partnership Manager for FulGaz, about her experiences in Kona. Plus she tells us about the upcoming launch of the new IRONMAN Virtual Series – an opportunity to test yourself on segments from 12 of the best IRONMAN bike legs from around the globe.

Dorian Coninx was recently crowned World Triathlon Champion after an incredible race in Pontevedra. We share excerpts from his podcast interview with the World Triathlon Podcast.

GQ Magazine talk to Jan Frodeno about “how he makes his pre-race overnight oats, eating enough to get stares in buffet lines, and winding down with a beer”.

Ciara Feely has a BSc. in Mathematics and Statistics and an MSc. in Sociology and Data Analytics. Her PhD topic is about using recommender systems to support physical exercise, particularly in the field of marathon running. We share excerpts from her full interview out tomorrow where she discusses her work into predicting injury risk for marathoners and provides actionable explanations so that runners can understand this risk and potentially reduce it. 

(0:06:24) – It’s the Noosa Tri this weekend.

(0:08:56) – We introduce Dorian Coninx 

(0:10:37) – Excerpts from Dorian Coninx interview with World Triathlon Podcast

(0:29:05) – GQ article about Jan Frodeno’s diet 

(0:29:20) – Infinit Nutrition 10% discount for all listeners with the code FITTER10

(0:29:32) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15

(0:32:32) – Hexis competition for our Coffee Club members

(0:34:07) – Bec Burns of FulGaz talks to us about the IRONMAN Virtual Series

(0:44:06) – We introduce Ciara Feely

(0:50:58) – Excerpts from our interview with Ciara Feely, 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.

World Triathlon Podcast – Dorian Coninx Episode at https://podcasts.apple.com/gb/podcast/83-d-o-r-i-a-n-c-o-n-i-n-x-2023-world-champion/id1517199963?i=1000632440778

Follow Dorian Coninx on Instagram at https://www.instagram.com/dorian_coninx

GQ Article at https://www.gq.com/story/real-life-diet-jan-frodeno

Hexis at https://www.hexis.live/

Ciara Feely at https://linktr.ee/phdproductivity

FulGaz at https://fulgaz.com/

Register for the FulGaz Virtual IRONMAN Series at https://fulgaz.com/event/ironman-virtual-series/

Follow Gareth Sandford on X (Twitter) at https://twitter.com/Gareth_Sandford 

We discuss Sam Laidlow’s recent posts on social media about the allegations of doping made against him and the investigation currently underway. Sarah Crowley has also posted on social media about issues with online bullying.

We review the racing from the weekend at IRONMAN Portugal, Challenge Vieux Boucau and Superleague, plus we share Beth Potter’s interview with World Triathlon Podcast.

(0:01:23) – Sam Laidlow is being investigated for doping.

(0:04:25) – Infinit Nutrition 10% discount for all our listeners

(0:05:01) – ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 

(0:06:27) – Peter Heemeryck wins IRONMAN Portugal

(0:12:00) – Sam Laidlow investigation – other athletes questioned about the allegations

(0:20:44) – Sarah Crowley’s online bullying post

(0:24:38) – We review the racing at Challenge Vieux Boucau and Superleague.

(0:28:23) – We share Beth Potter’s interview with World Triathlon podcast

(0:49:06) – Hayden Wilde’s race at Superleague plus we discuss the new IRONMAN Pro series.

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 at https://www.ultroaudio.com/collections/ul-tro-performance-earbuds

World Triathlon Podcast at  https://www.triathlon.org/news/article/world_triathlon_podcast_beth_potter_2023_champion_of_the_world

Martin Gibala Ph.D. is Professor and Chair of the Kinesiology Department at McMaster University in Ontario, Canada. His research on the physiological and health benefits of high-intensity interval training has attracted worldwide scientific attention. In this episode we discuss his work in sprint interval training versus traditional interval training, it’s effectiveness plus how each influences an endurance athlete's VO2 max and overall performance. 

Bob Seebahor is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. He has created a free YouTube presentation called the GI Distress Masterclass in which he talks about the root causes of GI distress in endurance sports and discusses ways to improve digestive health. We touch on the significance of hydration, the impact of environmental conditions and the role of psychological stress, plus we examine the importance of implementing different nutrient timing systems and strategies for training and competition. Finally, we help you navigate the complexities of GI distress in endurance sports using insights from Bob Seebohar's masterclass on the subject.

The new IRONMAN Pro Series, is a performance-based world series contested over 12 months at 18 designated IRONMAN and IRONMAN 70.3 events on the full 2024 IRONMAN and IRONMAN 70.3 professional racing calendar. A points-based system, it runs in parallel to the regular IRONMAN and IRONMAN 70.3 professional racing calendar.  

All professional athletes are eligible to participate in the Series. A USD $1.7 million bonus pool is allocated at the end of the Series, and can be earned on top of any prize money won during the season.

Tim and Bevan review the weekends racing from the IRONMAN World Champs in Kona plus we share the post-race press conference with the top 5 female winners.

(0:02:04) – Infinit Nutrition 10% discount for all our listeners

(0:02:17) – ULTRO Earbuds competition for our coffee club members 

(0:02:55) – Is intense interval training a time-efficient strategy to induce rapid muscle and performance adaptations comparable to traditional endurance training.

(0:09:08) – Intro to Bob Seebohar’s new Masterclass – out now on YouTube

(0:11:22) – Excerpts from Bob Seebohar’s “GI Distress and Endurance Athletes Masterclass”

(0:22:16) – IRONMAN launch a new Pro Racing Series

(0:28:12) – Tim joins the podcast and we discuss the new IRONMAN Pro Series plus we review the racing from the IRONMAN World Champs in Kona

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 at https://www.ultroaudio.com/collections/ul-tro-performance-earbuds

Martin Gabala study “Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance” at      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1995688/

More about Bob Seebohar at https://www.enrgperformance.com/bob-seebohar

Watch Bob Seebohar’s “GI Distress and Endurance Athletes Masterclass” on YouTube at https://www.youtube.com/watch?v=vcwAbroMEBs

The IRONMAN Pro Series at https://www.ironman.com/pro-athletes-race-series

ANZCO Foods at https://anzcofoods.com/

Dr. Kevin Miller is a Professor in the Dept of Health & Human Performance at Texas State University

In this episode we chat to Dr Miller about the complex topic of exercise-induced muscle cramping. We separate fact from fiction and challenge some long-standing myths around muscle cramping.

Dr Miller shares his knowledge of the physiology, prevention, and treatment of cramping, and explains how this led to his in-depth research into the topic. His findings in relation to sweat and electrolyte loss, the role of the central nervous system and dehydration provide some new insights into cramping and how it’s not a one-size-fits-all scenario.

Finally, we explore how stress, nutrition and sleep can all contribute to cramping and discuss the importance of keeping a cramping diary to identify individual patterns and key mitigating factors.

More about Dr. Kevin Miller – Professor: Dept of Health & Human Performance Texas State University at https://www.linkedin.com/in/kevin-miller-334aab236

Dr Kevin Miller publications at https://www.researchgate.net/profile/Kevin-Miller-40 

Brad Harris recently won the free race entry to the Ultra Trail Kosciuszko. We find out more about him.

Dr. Sam Impey of Hexis helps us unravel the significance of protein for athletes. We discuss the consequences of under-eating protein for endurance athletes and explore the research around the optimal amount of protein needed and the best timing for protein intake. Learn how protein plays a crucial role in managing energy intake, improving metabolic rate, and the importance of a last protein dose before bed.

We highlight how protein is not just crucial for muscle repair, but also plays a vital role in maintaining the epithelial lining of the digestive tract and in the creation and functioning of mitochondria, our cells' energy powerhouses. 

Tim and Bevan review the weekends racing from Superleague and 70.3 Langkawi plus we give our predictions for Kona.

Finally, we share excerpts from our upcoming interview with Dr Kevin Miller of Texas State University on the topic of exercise-associated muscle cramps. We separate fact from fiction and challenge some long-standing myths around muscle cramping.

(0:00:00) – Mikki’s in Kona

(0:05:07) – The Jack Daniel’s VDot System 

(0:07.38) – Ultra Trail Kosciuszko

(0:10:27) – Brad Harris

(0:19:10) – Protein

(0:22:30) – Dr Sam Impey on Protein

(0:43:10) – Sports Medicine Conference

(0:46:20) – Tim and Bevan discuss the weekends racing

(0:59.55) – Cramping

(1:02:13) – Excerpts with Dr Kevin Miller – full interview out tomorrow,

(1:15:00) - Kona

LINKS:

The Jack Daniel’s V-Dot System at https://vdoto2.com/calculator/

Ultra-Trail Kosciuszko at https://ultratrailkosciuszko.com.au/

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.

Dr Sam Impey on Twitter at https://twitter.com/SamImpey_

Hexis at https://www.hexis.live/

Dr Kevin Miller publications at https://www.researchgate.net/profile/Kevin-Miller-40

IROMAN 70.3 Langkawi at https://www.ironman.com/im703-langkawi

More about Dr. Kevin Miller – Professor: Dept of Health & Human Performance Texas State University at https://www.linkedin.com/in/kevin-miller-334aab236

Bevan and Tim catch up on the weeks news plus they chat about the value of coaching for athletes.

Michael Rand won the free race entry to IM703 Western Sydney. We hear about how his race went plus he tells us more about his recovery protocols including Bio Meridian Therapy. We also discuss the benefits of recovery systems compression boots for recovery.

Dr Sam Impey is back on the show and in this episode we discuss the importance of within session fuelling, coming soon to the HEXIS App.

Lastly Dr Kate Baldwin of Endurance Movement and the new Valere App talks to us about ‘The Interference Effect’ and how to most effectively schedule our strength and conditioning training around endurance training. Kate is also offering all our listeners one month’s free access to the Valere App with the discount code GYMANDCOFFEE

(0:02:43) – Jason West going back to racing Olympic distance

(0:05:05) – Ben Kanute racing Superleague

(0:05.48) – Taylor Knibb’s name is on the start list for Kona

(0:09:39) – Michael Rand

(0:19:23) – Bio Meridian Therapy (BMT), Infinit Nutrition and Recovery Systems Boots

(0:23:40) - Infinit Nutrition 10% discount using the code FITTER10

(0:25:07) – Dr Sam Impey and ‘Within Session Fuelling’

(0:43:57) – The Value of Coaching

(0:57.50) – Dr Kate Baldwin and ‘The Interference Effect’

(1:18:23) – Get a month’s free access to the Valere App with the discount code GYMANDCOFFEE

LINKS:

More about Recovery Systems at https://www.recoverysystemssport.com/

Bio Meridian Therapy at https://abmma.com.au/

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.

Dr Kate Baldwin of Endurance Movement at https://endurancemovement.com/

Valere Endurance App at https://valereendurance.com/

Dr Sam Impey on Twitter at https://twitter.com/SamImpey_

Hexis at https://www.hexis.live/