News: IM Arizona is coming up, MetaMan 2014 is announced, Starykowicz backs up at Rev3, Bozzone wins Aussie Pro Champs, Crowie not doing IM anymore?, Challenge Melbourne has more slots open, NBC to premiere The GoPro IM World Champs. 

This Weeks Discussion: This week we are adding our second question for our Kona ebook. This week we want you to give us your top tips for racing the Hawaii Ironman. What is the tip that you can give that will help others do well in this iconic race? Comment here

This Weeks Photo: John looking sharp on his bike at the Ashburton Half. 

Age Grouper of the Week: Bel Fong sent through Cath Thiele as this weeks age grouper. Bel says that Cath is a true inspiration to lots of female athletes out there. She runs the great website, This sight is a great resource for female triathletes. Cath also had a great race at Kona this year! 

Websites of the Week: Here are the two sites we mentioned on todays show: Jack Daniels Vdot formula, Marathon Pace Chart

John's Race Update: John gives a race review from his race last weekend.