Podcast appearances and mentions of callum millward

Welcome to Episode #391 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.   This weekend is IRONMAN Boulder 70.3! Who's racing and what to expect.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Endurance News - IM Hamburg Tragedy, CFO Mike Reilly Top 10 What's new in the 303 - Boulder 70.3 Preview, Bill's new bike/power/mixed terrain, Unbound Video of the Week - Body surfing   Endurance News: What Happened in The Fatal Crash At Ironman Hamburg: A Firsthand Account, Context, and Expert Insight JUNE 5, 2023 TIM HEMING   Following Sunday's tragic events at Ironman Hamburg, where a motorcycle driver carrying an official race photographer was killed and a participant has been hospitalized, Triathlete has spoken to individuals who were on site and familiar with the race, as well as an expert in motorbike logistics for mass sporting events to help provide insight.   Occurring at roughly mile 22 on the bike course, a section where participants are cycling in both directions, the 70-year-old motorcycle driver carrying a cameraman, collided with a 26-year-old racer, according to an AP news report.   “The race participant and the photographer received onsite care, before being transported to a nearby hospital where they continue to receive treatment,” said a statement from Ironman. The driver died on the scene.   German broadcaster ARD ended its live broadcast of the event upon learning of the fatality, and racers were rerouted around the accident site while racing continued.   A firsthand account We spoke to pro triathlete Kristian Hogenhaug, who was within meters of the crash, Australian pro Renee Kiley, who raced on the same course last year, triathlon statistician and Triathlete contributor Thorsten Radde, who was on-site working for German television, and veteran cameraman/motorcycle driver Paul Phillips, who ran Ironman's motorbike driving operations in North America up until last month.   Emotions are still raw for Denmark's Hogenhaug, who was directly across the highway when the accident happened, with part of the debris punching a hole in his disc wheel. “I heard a huge crash and everything was in slow motion,” he explained. “I thought maybe a motorbike had punctured and then half-a-second later a tri bike flew in the air and landed almost in front of me, but I didn't see the persons involved.”   The Team BMC rider was approaching the end of the out-and-back section on the first of two laps on the 112-mile bike route, when a motorbike collided head-on with an age-group cyclist heading in the opposite direction.   Mike Reilly Interview on TriDot Podcast CMO. If there's a word or phrase in the app to get your butt out of bed or get to the finish line. 214 Ironman Races   Top 5 of 10 Remember your why Control your attitude Have Run / cheer someone else on Don't take it too seriously Never be disappointed with a finish   What's New in the 303: IRONMAN 70.3 Boulder 2023: Start time, watch live and preview By Tomos Land   Racing resumes in North America this weekend, as the multi-sport mecca of Boulder hosts the 21st edition of IRONMAN 70.3 Boulder.   A star-studded entry in both the men and women's fields will compete at breathtaking elevation of close to 1,600m, with home favorite Sam Long amongst a number of athletes on the start line that will be hoping to do well at altitude.   In our preview piece below, you can find all the information you need, including start times, streaming information and a full preview of the men and women's professional fields.   Start time and how to watch live The race takes place on Saturday June 10 2023, starting from the Boulder Reservoir at 0705 (MDT) on Saturday morning for the men, with the women five minutes later. That corresponds to 1405 in the UK and 1505 CET.   The race will be shown live, one of the 12 IRONMAN 70.3 events to be broadcast in 2023 on Outside TV. You will be able to watch for free via web, mobile or connected TV app.   As always, the ever reliable IRONMAN Tracker is the perfect data addition to support your viewing. If you haven't got it on your phone already, where have you been?!   Pro Men With 55 professional men on the start list, the men's field in Boulder not only boasts quality, but also a whole lot of quantity, with a massive American contingent racing on home soil in Colorado this weekend.   Sam Long wins IRONMAN 70.3 St George 2023 photo credit Jacob Kupferman / Getty Images for IRONMAN [Photo credit: Jacob Kupferman / Getty Images for IRONMAN] Leading the list is Boulder native Sam Long, who having won this race in 2021 and winning his last two half distance events, seems to be the man to beat on Saturday.   The American has raced well against strong domestic fields since splitting with short term coach Dr Dan Plews, beating long time rival Lionel Sanders and rising American star Trevor Foley, both of whom are competing in Boulder, at IRONMAN 70.3 St George and IRONMAN 70.3 Gulf Coast in recent weeks.   Training partners Foley and Sanders will hope to turn the tide on Long in Boulder, but will face an uphill battle, as the PTO World #6 looks to be coming into some strong form, and will undoubtedly want to be on top form in what could be considered a “home” race.   Elsewhere, Canadian Olympian Matthew Sharpe, the defending champion, will certainly be in contention for the podium, with American veteran Tim O'Donnell and young Mexican star Tomas Rodriguez also strong shouts for a top-3 finish. In truth, Long looks at the moment to be head and shoulders above the rest, with Sanders the most likely to challenge him if he can find the type of form that has eluded him for much of this season so far. The battle for the podium will be especially intense and the chances of the IRONMAN 70.3 World Champs slots rolling a long way down are high given the quality up front.   Pro Women In the women's race, Britain's Holly Lawrence is the strong favourite, but will have a resurgent Jeanni Metzler to contend with, as both Boulder-based athletes look to take another step forward as they push for bigger goals later in the year.   Lawrence has raced well so far this season, with fourth in Oceanside and a top-10 in Ibiza, but is yet to have things really click for her on race day. Boulder could be the perfect opportunity to hone her race day skills and boost her confidence as she builds towards the PTO US Open in Milwaukee in August.   Metzler, on the other hand, has had a little more success this season, with a win in St George and a podium in Chattanooga, but hasn't been able to face off against a top-10 calibre athlete aside from a dominant Paula Findlay in Tennessee, and will likely relish the chance to do so against Lawrence in Colorado.   Lauren Brandon leads the Americans on world ranking in Boulder, but all eyes are likely to be on Taylor Knibb, who after a significant period of time out with injury, will race her first half distance race since winning the IRONMAN 70.3 World Championship title last October.   Ironman 70.3 Boulder Recent Winners 2022 – Matthew Sharpe and Rachel McBride. 2021 – Sam Long and Emma Pallant-Browne. 2019 – Chris Leiferman and Skye Moench. 2018 – Callum Millward and Ellie Salthouse. 2017 – Tim Don and Jeanni Seymour. Prize Money: What's on the line? The prize purse on offer this weekend is $50,000 – with each of the winners collecting a $7,500 share of that total.   In addition to money, there will be a total of four qualifying slots (two MPRO / two FPRO) for the IRONMAN 70.3 World Championship in Lahti, Finland this summer.   The total funds will be paid eight-deep, as follows: $7,500 $5,000 $3,750 $3,000 $2,000 $1,500 $1,250 $1,000   My Volunteer Gigs:  Info Tent: Friday, Jun 9th 2:00 PM - 5:00 PM  Transition Crew 1st Shift: Saturday, Jun 10th 4:15 AM - 9:00 AM   Video of the Week: Body Surfing   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

CALLUM MILLWARD: (00:19:17) We chat to Callum about his work with The Cupcake Cartel and how they're evolving to meet the changing landscape of triathlon racing. Memberships for 2022 now open at https://www.cupcakecartel.org/2022 HOT PROPERTY INTERVIEW: TAYLOR REID (00:39:04) We chat to Canadian pro triathlete Taylor Reid about his racing, his plans going forward and his relationship with FORM goggles. ONE STEP AHEAD: (01:11:15) Food additives. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio More about INFINIT Nutrition at http://www.infinitnutrition.com/ 10% off INFINIT Nutrition at https://www.fitter.co.nz/about-radio More about Taylor Reid at http://www.taylor-reid.com/ FORM Goggles at https://www.formswim.com/ Clash Endurance Races at https://www.clash-usa.com/ More about the PTO at https://protriathletes.org/ More about the Cupcake Cartel at https://www.cupcakecartel.org/ Link to Challenge Wanaka voting at challenge-family.com/awards CONTACT US: Learn more about us at http://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

WORKOUT OF THE WEEK: (00:26:54) Recovering from an HIIT workout. HOT PROPERTY INTERVIEW – CALLUM MILLWARD (00:44:19) We bring back Callum to the show to give us a race recap on Cairns plus he talks Cupcake Cartel and his recently announced retirement as a pro. ONE STEP AHEAD: (01:36:00) Adaptive immunity to a ketogenic diet. LINKS: More about MitoQ at https://www.mitoq.com/ Link to the Training Peaks discount at https://www.fitter.co.nz/about-radio Link to the Elite Mindset Institute discount at https://www.fitter.co.nz/about-radio Link to the Recovery Systems discount at https://www.fitter.co.nz/about-radio David Goggins book at https://www.amazon.com/Cant-Hurt-Me-Master-Your/dp/1544512287 More about Lila wearable resistance at https://movementrevolution.com/ Tim Noakes and his Central Governor model at https://pubmed.ncbi.nlm.nih.gov/17465612/ The Cupcake Cartel at https://www.cupcakecartel.org/ Callum Millward at https://www.callummillward.com/ Dr Phil Maffetone at https://philmaffetone.com/ Link to One Step Ahead segment at https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13833?af=R CONTACT US: Learn more about us at http://www.fitter.co.nz        Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information

Joining us today is Callum Millward; Co-founder of the Cupcake Cartel team and who may be also recognized by some as the host of Cupcakes with Cal on YouTube which in my opinion is honestly one of the funniest series of interviews with pro triathletes that I’ve ever seen (so if you’re looking for a great laugh then I highly recommend checking it out!). A bit about Call here; he is a pro triathlete with numerous 70.3 wins and multiple 70.3 and IM podiums and unfortunately sat out a good portion of 2019 with an injury, but that hasn’t kept him out of the triathlon realm. In fact; one thing close to Cal’s heart these days is the Cupcake Cartel which is a team of triathletes and like-minded people that come together for support and encouragement in racing and training. This is a highly sought-after team with over 500 applications received for 2020 and are recognized by many for their badass race kits, their highly reputable sponsors like Quintana Roo and their steady mix of enthusiastic age groupers and pro athletes alike. In today’s episode we get to pick Cal’s brain on what makes the Cupcake Cartel one of the most popular triathlon teams out there for Age groupers to be apart of, we’ll talk about Cal’s race season as a pro triathlete and how he overcame his bilateral torn patella tendons, we’ll talk about some funny moments with Pro Interviews during his Cupcakes with Cal videos, and we’ll end It off as usual with some great key takeaways on training for IRONMAN for age groupers. This is an awesome podcast episode so I hope you enjoy it as much as I did!

FITTER RADIO COFFEE CLUB RACE WINNER: KEVIN CAMPBELL (00:14:39) We talk to Kev post his race at the Noosa Triathlon. FITTER RADIO COFFEE CLUB RACE WINNER: CAM LANGSFORD (00:30:32) Cam won the free race entry to the Mount Half – one of the events at the Mount Festival of Sports in January next year. We find out a bit more about him. WORKOUT OF THE WEEK: (00:45:17) Bevan does Pilates for Sports – the 10 week PFS Challenge.     FITTER RADIO COFFEE CLUB WINNER: NATHAN SCOTT (00:49:40) Congratulations to Nathan on winning the $150 Pushys voucher! HOT PROPERTY INTERVIEW: CALLUM MILLWARD (00:50:52) IRONMAN have now ruled on the incident in Kona when Cam Watt of Trisutto attempted to derail Callum’s race. We talk to Callum about what happened on that day. Photo Credit: Korupt Vision 5 MINUTE FOCUS – ULTRAMAN UK: (01:38:16) We talk to Ben and Darren of Racing Quest (UK) Limited, an events management team specialising in ultra-distance triathlon. Their flagship event is Ultraman UK (UMUK), a three-day staged triathlon over the traditional Ultraman distance of 515km. UMUK is widely considered as one of the toughest ultra-distance staged triathlons in the world due to its +6,500 metres of ascent, with both long gradual and short but brutally steep climbs. ONE STEP AHEAD: (02:06:08) Low carb diets and food sequencing. LINKS: More about the Noosa Triathlon at http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx#axzz5WUvWBn2I More about the Mount Festival of Multisport at http://mountfestival.kiwi/ More about Pilates for Sports and the 10 Week PFS Challenge at https://www.pilatesforsports.com/what-is-10pfs.html More about Racing Quest and UMUK at http://www.racingquest.co.uk/umuk/ and on Facebook at https://www.facebook.com/racingquest.co.uk More about Pushys at https://www.pushys.com.au/ Mikki’s loaf at https://mikkiwilliden.com/recipes/cinnamon-loaf One Step Ahead Study at https://www.ncbi.nlm.nih.gov/pubmed/30101510 CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

ONE STEP AHEAD: (00:14:00) Racing on an LCHF diet – training the gut. FITTER RADIO COFFEE CLUB RACE WINNER: BRAD GEORGE (00:28:18) Brad won the free race entry to the Queenstown Marathon. We find out how his training’s going on the lead up to the event. HOT PROPERTY INTERVIEW: DAN PLEWS (00:39:20) Dan raced to 8hrs 24mins in Kona - a time which not only earned him the title of overall Age Group Champion but also Fastest Age Grouper of all time on that course. We talk to Dan about his spectacular performance. Dan Plews (centre) SID TALKS: (01:37:47) Sid’s back and we talk controversy! We discuss Sid’s Challenge Sardinia race plus Cam Watt’s interruption of Callum Millward’s race in Kona. LINKS: More about Dan Plews https://www.plewsandprof.com/ More about the Queenstown Marathon at https://queenstown-marathon.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

An intro from Bev and Mikki. BRADEN CURRIE: (00:10:32) SARAH TRUE: (00:29:51) CALLUM MILLWARD: (00:43:56) JOE SKIPPER: (01:06:25) MIKE PHILLIPS: (01:19:49) LUKE AND BETH MCKENZIE: (01:38:20) KRYSTLE HOCKLEY AND LAUREN PARKER: (02:12:00) LINKS: More about Braden Currie at https://www.bradencurrie.com/ Follow Braden on Facebook at https://www.facebook.com/multisportbradencurrie/ Follow Sarah on Facebook at https://www.facebook.com/sgroffy/ More about Callum Millward at https://www.callummillward.com/ Follow Callum on Facebook at https://www.facebook.com/callummillward5 More about Joe Skipper at http://joeskipper.co.uk/ Follow Joe on Facebook at https://www.facebook.com/Joeskippertriathlete/ More about Mike Phillips at https://mikephillips.co.nz/ Follow Mike on Facebook at https://www.facebook.com/Mikephillipsnz More about Luke at http://lukemckenzie.com/ and Beth on Facebook at https://www.facebook.com/bethgerdes More about Lauren Parker at https://www.laurenparkerfoundation.com.au/   More about Krystle Hockley at http://www.krystlehockley.com/ Follow Lauren on Facebook at https://www.facebook.com/Lozeloquence and Krystle at https://www.facebook.com/krystle.hockley CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

WORKOUT OF THE WEEK: (00:09:26) We have a fascinating chat with Postdoctoral Fellow, John Farrell III, PhD. about the benefits of strength training for endurance athletes. John talks us through his 3 recent studies in resistance training and the endurance athlete. HOT PROPERTY INTERVIEWS: CALLUM MILLWARD (00:49:40) We catch up with Callum (Nigel) Millward to talk about the journey to his Kona qualification plus Bev and Callum both do a bit of post-race analysis on the IRONMAN 70.3 World Championship races. ONE STEP AHEAD: (01:40:41) The similarities between alcohol intoxication and sleep deprivation. LINKS: Aerobic Exercise Supplemented With Muscular Endurance Training Improves Onset of Blood Lactate Accumulation at https://journals.lww.com/nsca-jscr/Abstract/2018/05000/Aerobic_Exercise_Supplemented_With_Muscular.25.aspx Metabolic Response to Four Weeks of Muscular Endurance Resistance Training at http://www.journals.aiac.org.au/index.php/IJKSS/article/view/3824 Eight Weeks of High-Volume Resistance Training Improves Onset of Blood Lactate in Trained Individuals at https://journals.lww.com/nsca-jscr/Abstract/2017/08000/Eight_Weeks_of_High_Volume_Resistance_Training.16.aspx IRONMAN Western Australia at http://ap.ironman.com/triathlon/events/asiapac/ironman/western-australia.aspx#axzz5PKbpOO8V More about Callum Millward at http://www.callummillward.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Alise Selsmark is a professional triathlete based in Noosa here in Australia. Although Alise had a background as a competitive swimmer as a child, she only entered her first triathlon - a women’s only event - at 28. And just 4 years later, she qualified to race as a professional. In this conversation, we discuss what she learnt from watching a boy called Alan at her first swim squad when she was 11, how she got into triathlons, her transition from racing as an amateur to a pro and why it’s important to define what success means to you. We also discuss the choice we all make between fear and regret, her advice on racing in the heat (having just finished Ironman Philippines) and her advice to self-coached athletes. Now if you’ve seen a proliferation of cupcakes on social media over the last few months for no apparent reason, Alise & her partner Callum Millward (from Cupcakes With Cal fame) are to blame. Together earlier this year they set up a triathlon team called the Cupcake Cartel. Alise will explain what it is and what they hope to achieve in this conversation. Get the full show notes for the episode here. — Visit the Sparta Chicks Radio website here Follow Sparta Chicks Radio on Facebook: facebook.com/SpartaChicks Follow Alise on Instagram: instagram.com/aliseselsy/ Follow the Cupcake Cartel on Instagram: instagram.com/the.cupcake.cartel/

THE CAIRNS AIRPORT IRONMAN CAIRNS ASIA PACIFIC CHAMPIONSHIP 2018 THE INTERVIEWS – PRE-RACE: LUKE & BETH MCKENZIE: (00:02:14) BRADEN CURRIE & MIKE PHILLIPS: (00:14:32) TIM REED: (00:22:17) LIZ BLATCHFORD: (00:28:53) Ambassador for the Cairns Airport Ironman Cairns Asia Pacific Championship TERENZO BOZZONE: (00:48:07) CALLUM MILLWARD: (00:52:36) FINISH LINE INTERVIEWS: BETH MCKENZIE – 3RD (00:59:37) MIRINDA CARFRAE – 2ND (01:04:05) TERESA ADAM – IRONMAN ASIA PACIFIC REGIONAL CHAMPION! (01:09:12) KYLE BUCKINGHAM – 6TH (01:22:45)   TIM O’DONNELL – 4TH (01:34:30) TERENZO BOZZONE – 3RD (01:43:55) JAVIER GOMEZ – 2ND (01:50:14) BRADEN CURRIE – IRONMAN ASIA PACIFIC REGIONAL CHAMPION! (01:52:50) LINKS: Luke Mckenzie at http://lukemckenzie.com/ and on Facebook at https://www.facebook.com/lukemckenzietriathlete/ Beth Mckenzie at http://bethgerdes.com/ and on Facebook at https://www.facebook.com/bethgerdestriathlete/ Braden Currie at https://www.bradencurrie.com/ and on Facebook at https://www.facebook.com/multisportbradencurrie/ Mike Phillips at http://mikephillips.co.nz/ and on Facebook at https://www.facebook.com/Mikephillipsnz Tim Reed at http://timreed.com.au/ and on Facebook at https://www.facebook.com/timreedprotri/ Liz Blatchford on Facebook at https://www.facebook.com/Liz-Blatchford-163379120392712/ and on Instagram at https://www.instagram.com/liz_blatchford/ Terenzo Bozzone at http://www.terenzo.com/ and on Facebook at https://www.facebook.com/terenzobozzone Callum Millward at http://www.callummillward.com/ and on Facebook at https://www.facebook.com/callummillward5 Javier Gomez at http://www.javiergomeznoya.com/ and on Facebook at https://www.facebook.com/Javier-Gomez-Noya-98479548856/ Kyle Buckingham at https://www.kylebuckingham.co.za/ and on Facebook at https://www.facebook.com/kylebuckinghampro/ Teresa Adam at  https://www.tac.kiwi.nz/ and on Facebook at https://www.facebook.com/TeresaAdamNZTriathlete/ Mirinda Carfrae at http://www.mirindacarfrae.com/ and on Facebook at https://www.facebook.com/rinnytriathlon/ Tim O’Donnell at http://timothyodonnell.com/ and on Facebook at https://www.facebook.com/TOinTRI/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

We talk to Callum Millward and Alise Selsmark before the race about their seasons to date and their new and exciting initiative ‘The Cup Cake Cartel’: (00:08:34)  MIKE PHILLIPS – TAUPO 70.3 WINNER: (00:30:54) AMELIA WATKINSON – TAUPO 70.3 WINNER: (00:34:17) BRADEN CURRIE – TAUPO 70.3 RUNNER UP: (00:40:37) JOCELYN MCCAULEY – TAUPO 70.3 RUNNER UP: (00:45:52) SID TALKS: (01:06:27) We talk to Sid post-race about how it all unfolded. LINKS: Alise Selsmark at https://www.facebook.com/aliseselsmarkprofessionaltriathlete/ Callum Millward at http://www.callummillward.com/ and on Facebook at https://www.facebook.com/callummillward5 More about the Cupcake Cartel at https://www.cupcakecartel.org/ and on Facebook at https://www.facebook.com/TheCupcakeCartel1/ Mike Phillips at http://mikephillips.co.nz/ and on Facebook at https://www.facebook.com/Mikephillipsnz Amelia Watkinson at https://www.ameliarosewatkinson.com/ and on Facebook at https://www.facebook.com/amelia.watkinson Braden Currie at https://www.bradencurrie.com/ and on Facebook at https://www.facebook.com/multisportbradencurrie/ Jocelyn McCauley at http://jocelynmccauley.com/index.html and on Facebook at https://www.facebook.com/jocelynmccauley Laura Siddall at http://laurasiddall.com/ and on Facebook at https://www.facebook.com/laura.siddall.5333 CONTACT US: Learn more about us at http://www.fitter.co.nz. Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Go to www.imtalk.me for this weeks show notes. 

Today Pete and I get to talk cupcakes and a whole lot more with Callum Millward. Of course there is some humor in this interview but behind that there is also a lot of smarts and many good lessons we can put into practice. Enjoy! In today’s episode, we discuss: How Cupcakes with Cal came to be The balance between being a funny man and a serious athlete On racing and how to race The positive aspects of the school of hard knocks Sponsorships and some good advice Who you want to have around you and who you don’t The mistakes and the big lessons What’s coming up Show Links http://www.callummillward.com/ TwitterInstagramFacebook YouTube www.thefatblackpodcast.com

In our second episode of our Kona Ironman World Championship series we sit down with Callum Millward and Tim Van Berkel and dig into their friendship and professional careers. Don't forget your cupcakes, or bagels.

Go to www.imtalk.me for this weeks show notes.   

In our Workout of the Week we talk self-massage. What you can do to help clean up and prep the muscles to aid recovery before your next training session.  In One Step Ahead Mikki talks to us about whey protein. The Geek-Out - Mirinda Carfrae ran a 2:50 marathon at Kona this year. Do the physiological differences between men and women mean that women will eventually go faster than men at ultra-distance events? Our Hot Property Interview this week is with Kiwi Professional Triathlete and video host Callum Millward. Callum has been a frequent podium topper on the Ironman 70.3 scene starting his career in ITU racing before switching to long course in 2012. This year he's racked up multiple respectable finishes: fourth at Ironman 70.3 Boulder, third at Ironman 70.3 Raleigh and Ironman 70.3 Vineman, and second at Wildflower. He's now planning to go long with Ironman Melbourne on the race calendar in March 2015. Callum also hosts a popular YouTube series called 'Cupcakes with Cal' in which he interviews and pokes fun at other pro triathletes...whilst eating cupcakes. In our 5 Minute Focus we talk to Cliff Harvey of Holistic Performance Nutrition about 'Generation Ucan' - a healthy, natural, gluten-free innovation in carbohydrate nutrition. Generation Ucan (or SuperStarch) is a complex carbohydrate (derived from non-GMO corn) that uniquely stabilizes blood sugar and causes virtually no reaction from the fat-storage hormone insulin - a revolutionary fuel being used for energy, sports, and fitness. LINKS: More about Generation Ucan here http://eusomos.com/  More about Cliff Harvey at http://www.holisticperformancenutrition.com/  Read about Callum Millward here http://www.callummillward.com/  Listen to ‘Cupcakes with Cal’ at http://www.youtube.com/user/callummillward  More about Mirinda Carfrae here http://mirindacarfrae.com/  Balance products can be found at http://www.balancesportsnutrition.com/  CONTACT US: Learn more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition