Fitter Radio Episode 392 - Lauren Brandon

Bevan and Tim review the racing from the Oceania Tri Champs in Taupo at the weekend. Victory in the Miyazaki World Cup saw Great Britain’s Hugo Milner move up 51 places in the World Triathlon Olympic Rankings. It has been a whirlwind two years for the 25-year-old, who only took up the sport in 2021 after COVID had cut short his time at Harvard University. We share excerpts from the World Triathlon podcast with Hugo. We chat about the strengths and successes of Lionel Sanders’ and Sam Longs’ bike/run performances.  Lionel Sanders reviews his race at Oceanside plus he talks about his plans for racing in 2024. We share excerpts from Lionel’s YouTube channel. (0:02:56) – Oceania Triathlon Champs in Taupo. Olympics update and Supertri. (0:15:23) – Hugo Milner – excerpts from the World Triathlon Podcast (0:31:16) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:31:26) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:31:52) – Competition for a pair of ULTRO Earbuds  (0:33:00) – The bike/run combo of Sam Long and Lionel Sanders (0:36:00) – Lionel Sanders Oceanside review – excerpts from his YouTube post (0:50:20) – How Lionel Sanders is approaching 2024 – excerpts from his YouTube channel (1:04:00) – T100 Race Review

Bev and Tim review the racing from IRONMAN 70.3 Oceanside plus we discuss the points system and what Taylor Knibb’s win means for the rest of the female podium. We discuss the racing from Xterra Rotorua and bring you a finish line chat with winner Sam Osborne. Durability in an athlete is crucial to effective race performance. We share excerpts from The Science of Sport Podcast defining durability plus we discuss some test sessions that athletes can use to measure their own durability. (0:00:00) – Tim gives us an update as to how he is. (0:01:42) – The difficulties of trying to find a replay of the Oceanside race. (0:05:48) – IRONMAN 70.3 Oceanside recap (0:07:53) – The points system and how Taylor Knibb’s win has affected the rest of the podium. (0:19:28) – Doping in sport (0:20:55) – Doping in Sport - Ross Tucker / The Real Science of Sport podcast (0:24:55) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:25:10) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:25:25) – Xterra Rotorua and intro to Sam Osbourne  (0:27:32) – Sam Osborne finish line interview (0:40:11) – Kyle Smith is training on the IRONMAN 70.3 World Champs course (0:42:07) – Intro to durability (0:43:42) – Durability - Ross Tucker / The Real Science of Sport podcast (0:57:25) – Durability Test Sessions 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 Oceanside at https://www.ironman.com/im703-oceanside DAZN at https://www.dazn.com/en-NZ/home The Real Science of Sport podcast at https://podcasts.apple.com/za/podcast/the-real-science-of-sport-podcast/id1461719225 Follow Sam Osborne on Instagram at https://www.instagram.com/samosborne7/ Xterra Rotorua at https://www.xterraplanet.com/event/xterra-rotorua-festival  

Tim’s back in the studio and he fills us in on his last week! Clive Asplen won the free race entry to IRONMAN 70.3 Geelong. We hear how it all went. We review the racing from the Indoor Triathlon Festival in Lievin, France plus we share the World Triathlon podcast interview with Vincent Luis. Lastly, we revisit our interview with Joe Friel and his work in getting “Fast After 50”. (0:00:00) – Tim’s back and he fills us in on what’s happened to him. (0:08:15) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:08:29) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:09:09) – Clive Asplen (0:16:05) – Coffee Club competition for a $250 Infinit Nutrition prize pack. (0:16:25) – Racing from the Indoor Triathlon Festival in Lievin, France. (0:21:18) – Vincent Luis: World Triathlon Podcast (0:38:57) – Joe Friel: Fast After 50. 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 Geelong at https://www.ironman.com/im703-geelong More about Joe Friel at https://joefrieltraining.com/ Joe Friel’s book ‘Fast Over Fifty’ at https://www.amazon.com.au/Fast-After-50-Race-Strong/dp/1937715264 World Triathlon Podcast: Vincent Luis at https://www.triathlon.org/news/article/world_triathlon_podcast_88_vincent_luis_out_of_the_cage Lievin Indoor Triathlon Festival at https://lievintriathlonindoorfestival.com/

Jack Moody, Professional Triathlete, is hosting the podcast with Bevan this week. We catch up on the racing from the weekend plus we talk about the “sellout” for the pros at the upcoming IRONMAN 70.3 Oceanside race – will this be a nightmare to officiate? We share Sam Long’s review of his race at the T100 in Miami and ask do pro athletes have their feet in both camps, despite having contracts with the PTO? We catch up with Graham Brewster, winner of the free race entry to IRONMAN Cairns. Bevan chats to Justin Ralph of Velo Performance – an organisation set up to help people across the spectrum optimise their on-bike position specifically related to their own cycling goals.  Justin Ralph has spent a significant amount of time working with cyclists. In 2017 he transferred to High Performance Sport New Zealand and worked with Cycling New Zealand as a performance physiotherapist and bike fitter. Justin has been to the London and Rio Paralympics, the Tokyo Olympics as well as the 2018 Commonwealth Games and multiple World Championships and World Cups.  Justin’s journey from physiotherapy to the niche world of bike fitting and aero testing reveals a unique perspective on cycling performance. He shares his experience in working with a diverse range of cyclists—from everyday enthusiasts to para-athletes and national track teams—and how he tailors bike fittings to enhance both comfort and speed. We discuss the intricate process of adapting bikes for athletes with disabilities and the evolution of aero testing from wind tunnels to real-time track assessments. Justin provides invaluable insights for cyclists aiming to push their limits. (0:00:00) – We introduce Jack Moody.  (0:03:50) – Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:03:59) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:04:26) – WTCS racing and Hugo Milner. (0:10:18) – Oceanside is a sellout… for the pros! How will this affect the race? (0:16:32) – The T100 Series… do the pro athletes have a foot in both camps?  (0:20:28) – Sam Long reviews his race from the T100 Miami. (0:33:22) – IRONMAN 70.3 Geelong (0:38:53) – Graham Brewster (0:45:19) – Aero testing and bike fitting (0:52:46) – Justin Ralph of Velo Performance. 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/ Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/ Dan Barry First Wheel at https://firstwheel.co.nz/ IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong Justin Ralph at https://veloperformance.co.nz/about/ Floe Bottle at https://www.floebottle.com/ IRONMAN Cairns at https://www.ironman.com/im-cairns Sam Long’s YouTube Channel at https://www.youtube.com/channel/UCuGZGcO5LvIH4u9g_2ZsHGQ Follow Hugo Milner on Instagram at https://www.instagram.com/hugo_milner/

Tim fills us in on the last week in the snow. First Wheel was founded by Daniel Barry, a mechanical engineer and endurance athlete. Daniel has spent years balancing life as a professional engineer with life on the road as a professional cyclist for a number of continental teams. The experience of racing in a team environment in some of the biggest races on the world cycling calendar has greatly influenced his approach to engineering and design. He now combines his sporting and academic passions in the development of high-performance sports equipment and product engineering. We chat to Dan about the incredible work he’s doing on making bespoke front ends to optimise bike performance. (0:00:00) – Tim talks about his last week in the snow.  (0:08:30) – News from the Oceania racing and more about Olympic selection. (0:17:13) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:17:25) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:17:38) – IRONMAN 70.3 Geelong this weekend (0:18:07) – The PTO T100 series news (0:26:04) – Supersapiens have closed down. (0:29:08) – Hexis competition (0:29:35) – Doping in Spain (0:32:33) – Changes to IRONMAN race rules and intro to Dan Barry of First wheel. (0:37:45) – Daniel Barry of First Wheel. 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/ Dan Barry First Wheel at https://firstwheel.co.nz/ IRONMAN 70.3 Geelong at https://www.ironman.com/im703-geelong Link to Spanish race article at https://www.cyclingnews.com/news/anti-doping-showed-up-at-an-amateur-race-in-valencia-130-riders-dropped-out/

Jaimie Fuller is the founder of eo and the driving force behind the development of its brand. As the former Executive Chairman of SKINS, we hear about his journey from founding the compression garment business to innovating in the sports tech industry, and his philosophy of creating products that offer real, tangible benefits to elite athletes. Jaimie explains how the eo SwimBETTER technology allows swimmers to analyse and enhance their stroke technique, force production and efficiency. We discuss the concept of setting a baseline for swimmers to measure progress against and examine the importance of utilizing technology to provide immediate data on stroke changes. We also discuss how the technology maps the hand path through the phases of glide, pull and recovery, offering different visual perspectives to refine strokes. The concept of consistency is introduced, revealing how it can identify asymmetries in a swimmer's technique, and in some cases the need to address underlying issues with a physiotherapist. We discuss the challenges swimmers face in perceiving changes in their movements and how technology can bridge the gap between perception and reality. We hear that only roughly 35 to 40 percent of eo SwimBETTER capabilities have been revealed to date, implying a vast reservoir of features and applications that remain to be shared with the public. Additionally, the conversation highlights the impressive aspect of video-syncing technology, which allows detailed analysis of movements frame by frame, linking video footage directly with corresponding data points. LINKS: https://www.eolab.com/about-us 

Tim calls in from St Moritz. The Abu Dhabi test event was cancelled at the weekend, we discuss what that means for selection and how it affects qualification for Paris. Bevan and Tim review the racing from the T100 series in Miami and discuss why they believe the PTO have a big challenge on their hands going forward. Marc Wrobel won the free race entry to Ultra Trail Australia. We find out more about him. NZ Professional Triathlete Jack Moody has worked hard on his swimming, and with a focus on consistency and frequency in training he’s seeing improvements. We chat to Jack about his journey and how new technology in the form of a ‘power meter for swimming’ has helped this transformation.  (0:00:00) – Tim’s in St Moritz  (0:02:33) – Abu Dhabi race cancelled (0:08:24) – Free race entry competition to IRONMAN Cairns (0:10:42) – Marc Wrobel (0:18:25) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:18:34) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:18:47) – T100 Miami race review (0:32:31) – eo SwimBETTER and intro to Jack Moody (0:33:23) – Jack Moody 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/ UltraTrail Australia at https://uta.utmb.world/ eo SwimBETTER at https://www.eolab.com/about-us T100 Pro Race at https://t100triathlon.com/miami/pro/   Follow Jack Moody on Instagram at https://www.instagram.com/jacktmoody/

The IRONMAN New Zealand episode. Bevan and Tim review the racing from IMNZ at the weekend.  We chat to James Elvery of Race Ranger. James is off to Europe for 6 months delivering Race Ranger to a whole host of new events. We chat about the new partnership with IRONMAN, how Race Ranger has developed over the past year, plus we hear about their plans for the future - integration into the age group field plus the development of a portfolio of ‘athlete profiles’ in respect of drafting. Data from each athlete’s drafting ‘behaviours’ at races will be logged and analysed for use at future events. Steve McKenna won the men’s race at IMNZ. We chat to Steve about his race and his plans for the future. Rachael Cunningham won the free race entry to IMNZ, we find out how she went on the day. (0:02:19) – Tim off to Europe with Snowsports NZ  (0:03:56) – Chris Beckmans wins the Chester 50 mile ultra (0:04:55) – We review the racing at IRONMAN New Zealand (0:15:43) – Steve McKenna (0:49:43) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:49:53) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:50:03) – ULTRO Earbuds competition (0:50:30) – Rachael Cunningham (0:58:00) – Race Ranger partners with IRONMAN (1:00:29) – James Elvery – Race Ranger 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 Race Ranger at https://www.raceranger.com/ Follow Steve McKenna at https://www.instagram.com/stevemckenna_/ Nerd Belts at https://www.nerdbelts.com/

Bevan and Tim review the racing from the World Triathlon Cup in Napier last weekend plus we catch up on the latest triathlon news. We chat to Anna Dungey, winner of the free race entry to the Integrity Homes Challenge Wanaka half, to find out how it all went. Mikki’s back on the show and tells us all about her 50K trail race at the Tarawera Ultra. Plus, we discuss Mikki’s recent podcast with Mitochondria Dysfunction expert Dr Christabelle Yeoh. Dr Yeoh graduated from medicine at the University of London in 1999 and obtained her membership with the Royal College of Physicians (UK). She has a Masters degree in Nutrition from King’s College London. They discuss the topic of mitochondrial dysfunction and its impact on immunity and overall health.  Lastly, we share excerpts from Alex Yee’s interview with the Supertri Face to Face podcast and delve further into the ‘champion mindset’. (0:00:00) – An update on Tim’s ribs (0:01:35) – Bumps and bruises from the Napier World Cup racing last weekend (0:07:46) – WTC racing and Olympic selection (0:16:03) – Has Taylor Knibb moved coaches to Dan Lorang (0:18:05) - Infinit Nutrition 10% discount for all listeners with the code FITTER10 (0:18:15) - ULTRO Earbuds 15% discount for all our listeners with the code ULTRO15 (0:1823) – Infinit prize pack competition (0:19:00) – Anna Dungey (0:29:40) – Magnus Ditlev’s training  (0:31:33) – Introduction to Mitochondria Dysfunction (0:33:10) – Mikki Williden and Dr Christabelle Yeoh (0:55:22) – Hayden Wilde at the Napier test event. (1:02:32) – Alex Yee  (0:47:49) – A champion’s mindset 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/ WTCS Calendar at https://triathlon.org/ Tarawera Ultra at https://tarawera.utmb.world/ Challenge Wanaka at https://www.challenge-wanaka.com/ IRONMAN New Zealand at https://www.ironman.com/im-new-zealand Follow Magnus Ditlev at https://www.instagram.com/magnuselbaekditlev/ Mitochondrial Mastery: Exploring Energy, Fatigue and Long COVID with Dr Christabelle Yeoh at https://podcast.mikkiwilliden.com/214 Dr Yeoh can be found at https://nextpracticehealth.com/locations/nsw-edgecliff/team/dr-christabelle-yeoh Follow Hayden Wilde at https://www.instagram.com/hayden_wilde/ Alex Yee Face to Face podcast interview at https://www.youtube.com/watch?v=RlhSYZq6xEw

We discuss the importance of shoulder strength and mobility for swimming and touch on the nuances of swimming technique, the differences between open water and pool swimming, and how strength training and mobility work hand in hand. Emphasizing simplicity, we highlight how gym workouts and other activities can enhance these physical attributes, ultimately benefiting athletes in their swimming and cycling endeavors. We explore the importance of simplifying swimming coaching techniques to focus on key aspects of an athlete's performance. We examine how individual swimmer's capabilities determine their stroke style and how this links to their gym routines, emphasizing the need for tailored mobility and strength exercises. We discuss the common mistake of overcomplicating training with trendy, complex exercises seen on social media, and the value of basic, yet essential, exercises like the shoulder external rotation. Additionally, we touch on the significance of shoulder girdle strength and stability, particularly on the posterior side, for achieving a long and effective stroke reach. We also discuss the anatomy of the shoulder joint, highlighting its unique structure and the role of rotator cuff muscles in maintaining stability without sacrificing mobility. We focus on the importance of strengthening and stabilizing the scapula and rotator cuff for overall shoulder health, particularly for athletes. We discuss the benefits of exercises like bent-over rows and scapula push-ups for building muscles such as the rhomboids and the serratus anterior, which are crucial for stabilizing the scapula. We emphasize the necessity of balancing rotator cuff work with exercises that target the muscles around the scapula, advocating for a 50/50 approach in workout programs. Additionally, we touch on the role of mobility in sports like swimming and cycling, highlighting how mobility affects performance aspects like reach, rotation, and breathing coordination. To improve mobility, Kate recommends dynamic movements over static stretches, as these can enhance muscle fascicle length whilst also building strength, tailored to the individual needs of the athlete. Lastly, we focus on the concept of reciprocal inhibition and its role in enhancing mobility and strength, particularly in swimmers and triathletes. We explore strengthening exercises that can improve the coordination between agonist and antagonist muscles, allowing for a full range of motion and mitigating tightness. Kate shares specific workouts like the lat hang, scapula hang, and movements that target the rhomboids and lats, providing not only strength but also mobility benefits. We discuss the importance of core engagement and proper form to maximize the effectiveness of these exercises. The conversation also touches on the common issue of shoulder tightness due to prolonged positions in sports, such as the TT position in cycling, and how certain exercises, like the overhead dowel movement, can counteract this by opening up the chest and simultaneously strengthening the shoulders and core. Kate offers practical tips on maintaining correct posture and avoiding excessive strain during these exercises. LINKS: Dr Kate Baldwin of Valere Endurance at https://valereendurance.com/