FITTER RADIO COFFEE CLUB WINNER: JARROD OWEN (00:13:19) Congratulations Jarrod on winning the 12-month Training Peaks Premium Subscription

FITTER RADIO COFFEE CLUB RACE WINNER: RICHARD KINGSFORD (00:15:00) Richard won the free race entry to the Cape to Cape Mountain Bike 4-day stage event in Australia. We find out how his race went and how he felt about the day.

WORKOUT OF THE WEEK: (00:27:34) Is over-striding killing the run leg of your triathlon.

HOT PROPERTY INTERVIEW: SAM APPLETON (00:36:03) Whilst we were in Kona we managed to catch up with Australian pro triathlete Sam Appleton. He talks to us about his recent race results and his plans (or otherwise) to do his first full iron distance race.

ONE STEP AHEAD: (01:04:56) Home-made sports drink.

5 cups water / Half cup lime juice (fresh or pouched) / Half tsp Cream of Tartar / Quarter tsp salt / Stevia to sweeten.

#JOURNEYTO317: (01:14:04) We catch up with Mikki and the Vegetarian post Auckland Marathon to see how they went!

Mikki and The Vegetarian (aka Barry Harrison)

LINKS:

More about Sam Appleton at https://www.samappleton.com/
Follow Sam on Facebook at https://www.facebook.com/sam appletonprotri/
More about the Noosa Tri at http://ap.ironman.com/triathlon/events/asiapac/multis ports/noosa.aspx#axzz5UorQteCE
More about Pushys at https://www.pushys.com.au/
More about Training Peaks at https://www.trainingpeaks.co m/
More about the Cape to Cape at ht tps://capetocapemtb.com /
More about the Mount Festival of Sport at http://mountfestival.kiwi/ and on Facebook at https://www.fa cebook.com/taurangahalf/
The Auckland Marathon at https://aucklandmarathon.co.nz/
Switch Nutrition at https://switchnutrition.com.au/

Episode 235 - Sam Appleton