Simon Ward, The High Performance Human Triathlon Podcast: Recent Episodes
Simon Ward
Simon Ward, multiple award-winning triathlon coach, shares insights on how to improve your triathlon performance with a High Performance Human approach to life.
Originally recorded May 2024. This episode is from the Be Battle Ready archive and is well worth a second listen.
Dan John is one of the most respected strength coaches in the world. A former All-American discus thrower, a prolific author with close to 20 books to his name, and someone who has been coaching athletes across multiple sports for over four decades. He has a rare gift. The ability to take genuinely complex ideas and distil them into something so simple you wonder why you ever made it complicated in the first place.
This conversation covers the difference between health, longevity, fitness and performance, and why most athletes confuse them. We get into why the basics consistently applied over years are the only secret that actually exists, what strength and mobility work should look like for endurance athletes over 50, what equipment you actually need, and a phrase that came up in the conversation that I think every person over 40 should sit with. The physical pension.
5 KEY POINTS
- Health, longevity, fitness and performance are four different things. Most athletes chase fitness and performance while neglecting health and longevity. Get the order wrong and the whole house eventually falls down.
- Fitness is simply the ability to do a task. Nothing more. Stop comparing yourself to people doing different tasks. The best couch carrier in the world isn't automatically fitter than the best Ironman athlete. They're just fit for different things.
- The only secret is consistency over time. Five days a week, 52 weeks a year. One to five workouts will be brilliant, one in five will be embarrassing, and three out of five will be ordinary. Multiply that by 10 years and the ordinary ones quietly do all the work.
- Strength work becomes non-negotiable after 50. The 35 to 55 window is when you build the strength reserves that stay with you for the rest of your life. Future you will be very glad you did.
- The physical pension is real. Regular deposits into your physical health now, while you can, build the pot you'll draw on in your 60s, 70s and beyond. Every consistent week compounds.
3 TAKEAWAYS
- Mobility before strength. If you're limited in range of movement, getting stronger within that limited range won't give you much return. Fix the mobility first, then build strength through the full range.
- Focus on movements, not muscles. Squats, hinges, pushes, pulls and loaded carries work the biggest number of muscles in one hit and build the kind of functional strength that transfers to sport and life.
- Ask yourself: will future me be happy with this decision? If you're 45 and making training, nutrition and lifestyle choices, run them through that filter first.
KILLER QUOTE
"It's hard to sell a secret when there's no secret. You do the basics right, you recover well, and you repeat the next day. That's it."
CONNECT with Dan
Dan John is a strength coach, author and educator based in the United States. He has coached athletes from high school level through to Olympic standard across multiple sports. To find out more about Dan John, please visit these channels:
Website - Dan John University
Sign up for Dan’s weekly newsletter “Wandering Weights”
Easy Strength with Dan John & Pavel Tsatsouline
Check out Dan John’s other books HERE
Dan is a prolific writer. Check out his articles and blogs
Dan John talks about the physical pension — putting regular deposits into your physical health now so future you has something to draw on. That's exactly the philosophy behind SWAT Inner Circle. Structured training plans from Sprint to Ironman, strength and mobility built in, recovery centred, and designed for the age you are now, not the age you were.
New members join at £65 a month. No minimum term, cancel any time.
Details at simonward.co.uk/swat-inner-circle
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
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Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Last week Beth and I made the case for building your training plan around recovery rather than volume. Not everyone was convinced and that's exactly what we were hoping for.
This week we’re back to work through the most common challenges and questions that came in. From why the pros train 30 hours a week to whether recovery-centred training is just an excuse to be lazy, this episode tackles the pushback head on and gives honest, practical answers to the questions every serious endurance athlete will recognise.
If you haven't listened to last week's episode yet, it's worth doing that first. The link is in the show notes.
5 KEY POINTS
- Volume works up to the point you can recover from it. The pros train 30 hours a week because their entire life is structured around absorbing it. Match your volume to your recovery capacity, not theirs.
- You still need long sessions for long races. The question is how many and how often, given what you can actually recover from. Fewer long sessions done well beats grinding through all of them on accumulated fatigue.
- Following a plan blindly isn't discipline. It's blind optimism. Making a daily judgment call, acting on the honest answer and overcoming your ego to do it - that takes more discipline, not less.
- A good plan is a starting point, not a rigid prescription. Good coaching builds in flexibility to adapt when life happens - because no coach can predict a sick child or a difficult week at work.
- Panic training in the final weeks rarely works. Athletes who cram volume onto a foundation they haven't built usually end up injured or ill. Consistency is always a better bet than a hero block.
3 TAKEAWAYS
- Check your actual training data before planning your next block. Look at what you genuinely averaged over the last three months. That number, without ego, is probably closer to your real training capacity than anything on a plan.
- If your goal isn't achievable this year, it might just be set a year too early. Stay healthy, stay consistent, and build on it next season.
- A happy, healthy finish line is always a win. Arriving fresh and consistent will beat arriving exhausted from a plan you couldn't absorb every single time.
KILLER QUOTE
"How much training can you actually recover from, and how much can you consistently complete? If you can answer that honestly, without any part of your ego being involved, you'll probably get to the right answer."
LINKS & RESOURCES
Mentioned in the episode:
Previous episode — Train Less, Recover More
Sue Reynolds episode — What Would Happen If an Age-Group Triathlete Trained Like an Olympian?:
WHOOP Project PR Study
Tim Gabbett research — The training—injury prevention paradox: should athletes be training smarter and harder?
https://bjsm.bmj.com/content/50/5/273
Want a training structure built around what you can actually recover from rather than a generic plan? That is exactly what SWAT is designed for.
CLICK HERE TO START YOUR MISSION
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Most athletes ask the wrong question. Instead of "how much training do I need to do?" the question that will actually change your performance is "how much training can I recover from?"
In this episode Simon is joined by Beth for a conversation that challenges one of the most deeply held assumptions in endurance sport — that more training equals better performance. They dig into why recovery should underpin every training plan, what the evidence actually says about training volume versus training smarter, and the practical steps any athlete can take this week to shift their approach.
This one is for anyone who is consistently tired, consistently below where they expect to be, and wondering why the training isn't working.
5 KEY POINTS
- Training breaks you down, recovery builds you back up. The fitness gain happens during recovery, not the session itself. Compromise recovery and you compromise the adaptation.
- The WHOOP Project PR study showed runners on a dynamic recovery-based plan improved their 5k time by the same amount as those on a fixed plan, but trained up to 80 minutes less per week and reported 30% fewer injuries.
- Consistency compounds. Ten hours a week for twelve weeks beats fifteen hours followed by injury and two weeks off. After 50 this matters even more, fitness drops faster and takes longer to rebuild.
- Stress is stress. Training, work and life all draw from the same budget. Putting them in separate silos and ignoring the total load is a recipe for breakdown.
- The most important data source is still the one between your ears. Devices confirm what your body is already telling you. Learn to listen first.
3 TAKEAWAYS
- Set your sleep target before your training target. Around 95% of daily growth hormone is produced during deep sleep. Cutting sleep to fit in a session is robbing Peter to pay Paul.
- Make easy days genuinely easy. If it felt like training, it wasn't recovery.
- Train to your number, not the plan's number. Ask honestly how much your body can absorb today — and respond to that answer, not the spreadsheet.
KILLER QUOTE
"Recovery isn't something you do when you aren't able to train. Recovery is the element that makes the training worthwhile."
LINKS & RESOURCES
Mentioned in the episode:
WHOOP Project PR Study - the recovery-based training study referenced throughout this episode.
Christine Clubbs episode - Be Battle Ready podcast - What your Garmin can’t tell you
Sue Reynolds episode - Be Battle Ready podcast - What happens if an age group athlete trains like an Olympian.
Want a training structure built around what you can actually absorb rather than a generic plan?
CLICK HERE TO START YOUR MISSION
If this conversation has resonated and you want a training structure built around your whole life, not just your performance targets, that is exactly what SWAT is designed for.
CLICK HERE TO START YOUR MISSION
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Three years ago Jamie Bedwell and his wife Abi were on this podcast as newly licensed professional triathletes with the world opening up before them. This week Jamie is back, riding solo, and the story has taken a turn nobody planned for.
Three years of gradual deterioration. Chronic back pain, loss of power in the left leg, pins and needles that left him feeling, in his own words, more like a pirate with a wooden leg than a semi-decent triathlete. Every race ended the same way. Every solution fell short. Until earlier this year, when he finally got a diagnosis: flow limitation of the iliac artery, FLIA, a condition where the main artery feeding blood to the leg kinks under the repeated stress of cycling and running.
There was a surgery. There was a one in five chance of it going wrong. There was a man in the waiting room who had been back eight times. And there was a surgeon who asked Jamie a simple question: why would you risk so much just to compete in triathlon?
Jamie didn't need the six weeks he was given to decide. He said no to the surgery, yes to swimming, and started figuring out what comes next. This is one of the most honest and quietly moving conversations I have had on this podcast.
5 KEY POINTS
- FLIA affects competitive cyclists and triathletes specifically. Millions of pedalling repetitions thicken the iliac artery over time, restricting blood flow under race conditions. Day to day there is no pain at all.
- The surgery carries a one in five failure rate. If it goes wrong, the athlete doesn't just lose their sport. They lose the ability to walk uphill or ride a bike with their kids.
- Jamie said no to protect something bigger than his career. He wanted to remain in sport for the rest of his life. The surgery put that at risk. Once he understood that, the decision was straightforward.
- Swimming has always been his weakest discipline. He won his first open water race on the River Arun and qualified for the national championships in Sheffield. He is just getting started.
- Resilience isn't about pushing through. It is about knowing what you are actually fighting for and making decisions that protect it.
3 TAKEAWAYS
- Know what you are protecting. Jamie turned down surgery not because he gave up on sport but because he refused to risk losing it permanently.
- Discipline and love will take you further than a fixed goal. Jamie doesn't know where swimming will take him. He just knows those two things are enough.
- Identity is bigger than the sport. Jamie is applying for ordination, building a community of Christian athletes with Abi, and becoming, in his own words, a more gentle and humble person.
KILLER QUOTE
"I'm so grateful there is such a thing called sport. Whether you're going to Park Run or competing at the highest level — sport gives every single person the opportunity to test themselves. And I'm grateful I still have that opportunity."
CONNECT with Jamie
Jamie Bedwell is a former professional triathlete and competitive open water swimmer. He and Abi run an email list sharing their journey in sport and faith. Join Jamie and Abi's email list: FuelledbyFaith@outlook.com for regular updates on their progress
Instagram - Fuelledbyfaithajb
Jamie and Abi are sponsored by Raceskin Wetsuits
Jamie's favourite book: Unbroken by Laura Hillenbrand - A Powerful WWII Survival Story of Endurance in the Pacific War
If you haven’t listened to the previous Be Battle Ready podcast with James & Abi, you can find it here: Husband and wife racing duo
If this conversation has resonated and you want a training structure built around your whole life, not just your performance targets, that is exactly what SWAT is designed for.
CLICK HERE TO START YOUR MISSION
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
The highs, the crash, and what overtraining syndrome taught one age-group world champion about ambition, recovery and knowing when to stop.
Sue Reynolds was a guest on this podcast three years ago. At that point she had lost over 150 pounds, taken up triathlon in her fifties, and become a world age-group aqua bike and mixed relay champion. Her first book, The Athlete Inside, told that story.
But Sue didn't stop there. She wanted to answer a question most age-group athletes never dare ask seriously: what would happen if an ordinary amateur trained with the same expectations, the same daily habits, and the same meticulous standards as an Olympic-level athlete?
That question took her to the World Triathlon Championships in Pontevedra in 2023, where she led the swim - alone, three minutes clear, asking an official which way to run because she had never been at the front before. It eventually took her somewhere she hadn't planned to go at all.
Her new book, Across The Line, covers all of it. This conversation is one of the most honest I have had on this podcast about ambition, identity, the invisible damage of overtraining, and what it actually means to know your limits.
5 KEY POINTS
- Meticulous preparation is where races are won before the start gun. Studying the currents, dropping leaves in the water on race morning, switching pontoon position at the last minute. The details are where elite performance actually lives.
- Overtraining syndrome is not just tiredness. Unlike overreaching, which resolves with rest, OTS means the body can no longer adapt no matter how much recovery you give it. Sue calls it what it really is: under-recovery syndrome.
- ‘Edited honesty’ is one of the most dangerous habits in endurance sport. Sue never asked for recovery. She dropped hints, pointed at data, said she felt like a walrus. But she never said the words and that gap is where things went wrong.
- An invisible injury is still an injury. OTS left Sue looking completely fine while being unable to function. Nobody could see it. Some days she could barely believe it herself.
- Periodised commitment beats single-minded obsession. Research shows athletes with interests outside their sport sustain performance better over time. Sue learned this the hard way, at considerable cost.
3 TAKEAWAYS
- Ask for recovery before you need it. Don't drop hints. Don't hope your coach spots it in the data. Say the words out loud.
- Saying yes when you should say no is not toughness. It is the thing that ends careers and breaks bodies.
- Fitness gives you options. Sue's goal is simply to get fit by 2027 and see what becomes possible. Not a specific race. Not a podium. Just options.
KILLER QUOTE
"I could have said I need a rest at any point. Why didn't I say that? I took a deep dive into all the cultural messages about sucking it up. We put people who push through on a pedestal. And I had bought into all of it."
CONNECT with Sue
Sue Reynolds is a two-time age-group world champion, author and student of high performance. All author proceeds from Across The Line go to the USA Triathlon Foundation to support athletes with disabilities.
Website: suereynolds.net
Instagram: https://instagram.com/sue.reynolds/
Facebook: https://www.facebook.com/suereynoldstriathlon/
Across The Line - Sue Reynolds - A case study of world-class performance that examines elite coaching, ambition, and the systems that make and break athletes.
The Athlete Inside - The inspiring true story of one woman's transformation from 335 pounds to world-class triathlete in just four years.
Sue also recommended the following book by Brad Stulberg: The Way of Excellence: A Guide to Greatness and Deep Satisfaction in a Chaotic World
Mentioned in the episode:
Podcast #1 with Sue Reynolds (Oct 2023) - From 150k to World Aquabike Champion in 4 years
If this conversation has made you think differently about your own cardiovascular health, or you're someone juggling a demanding career with serious training and want a structure that looks at your whole picture, not just your swim, bike and run numbers, that's exactly what SWAT is built around.
CLICK HERE TO START YOUR MISSION
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
What standard GP testing misses, and why it matters more for athletes.
Several months ago I wrote a LinkedIn post about my own decision to start taking statins, after several years of resisting that path. Katherine Caris-Harris, a performance nutritionist and fellow triathlete, reached out afterwards. She felt there were gaps in the conversation, and she was right.
Katherine is a degree-qualified nutritionist who works with what she calls corporate athletes, driven, high-performing people who often push themselves too hard across every area of life. In this episode we dig into the limitations of standard GP cholesterol testing, why LDL alone is a poor predictor of cardiovascular risk, the role of insulin resistance and thyroid function in driving cholesterol up, what the actual numbers needed to treat for statins really look like, and why cholesterol itself is essential, not the villain it's often made out to be.
This isn't an anti-medication conversation. Katherine isn't here to tell you what to do. It's about giving you the fuller picture so you can make an informed decision for yourself, whatever that ends up being.
5 KEY POINTS
- LDL alone is a poor predictor of risk. Standard GP testing estimates LDL using a crude calculation, and doesn't account for particle size or how easily those particles are damaged by inflammation.
- Better markers exist, but aren't routinely offered. ApoB and Lipoprotein(a) give a far more accurate picture of cardiovascular risk than standard LDL testing, but most GPs don't test for them due to cost.
- The number needed to treat varies hugely. For primary prevention in a low risk group, you may need to treat 100 to 200 people with statins to prevent one cardiovascular event. That context rarely makes it into the conversation.
- Insulin resistance can quietly drive cholesterol up. Even lean, fit endurance athletes can develop elevated blood sugar and insulin resistance through excessive use of gels, energy drinks and fasted training.
- Cholesterol is essential, not the enemy. It's required for hormone production, cell repair, brain health and vitamin D synthesis. The real driver of arterial damage is oxidative stress and inflammation.
3 TAKEAWAYS
- Get tested properly before deciding. Standard GP panels are a useful starting point but rarely tell the full story, particularly for athletes.
- Context matters more than a single number. Genetics, insulin resistance, thyroid function and inflammation all contribute to your real cardiovascular risk.
- Make your decision from a position of knowledge, not fear. Whatever you choose to do, do it with the fuller picture in front of you.
KILLER QUOTE
"You wouldn't ignore your FTP test results. So why would you ignore what's actually happening under the hood with your cardiovascular health?"
CONNECT with Katherine
Katherine Caris-Harris is a performance and functional nutritionist working with driven, high-performing clients juggling demanding careers with serious training. She is also a long-time age-group triathlete.
🌐 Website: kchnutrition.co.uk
💼 LinkedIn: Katherine Caris-Harris
LINKS & RESOURCES
BMJ (British Medical Journal) podcast on Statins for Primary Prevention - How good is the Evidence?
Podcast with Cardiologist Dr. Aseem Malhotra on ’The Shocking Truths about Cholesterol, Statins and Heart Disease
CoQ10 - why you should be taking it and which brand to choose
Katherine also recommended the following book: Integrative Sport & Exercise Nutrition - How to view the body holistically. “Need to enjoy science to read it!”
Join us in SWAT
If this conversation has made you think differently about your own cardiovascular health, or you're someone juggling a demanding career with serious training and want a structure that looks at your whole picture, not just your swim, bike and run numbers, that's exactly what SWAT is built around.
CLICK HERE TO START YOUR MISSION
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Phil Burt has fitted Chris Froome, Bradley Wiggins, Chris Hoy and Geraint Thomas. He designs saddles for Physique, runs his own clinic in Manchester, and has spent two decades at the sharp end of bike fitting in elite sport. He also wrote a LinkedIn post recently that got a lot of people talking — and that's where this episode starts.
Phil's argument: FTP is overrated. Not useless, but overrated. From there we get into why 165mm cranks are worth serious consideration for a lot of riders, why a bag full of expensive saddles is almost never the answer to the problem people think it is, and why after five or six hours in the saddle your position matters far more than your power numbers. We finish by talking about MyVeloFit, the app Phil has developed with a Canadian tech team that lets you access his expertise from anywhere in the world, without leaving your house.
If you ride a bike for any serious amount of time, this one is worth your full attention.
5 KEY POINTS
- FTP is the engine but the chassis matters too. The right position, crank length and body robustness matter far more than power numbers beyond the five-hour mark.
- Asymmetry is normal and usually not a problem. British Cycling never worried about anything less than a 45/55 power split — trying to make people symmetrical often makes them worse.
- Saddles are almost never the actual problem. Phil's first question is always about the position the saddle sits in, not the saddle itself.
- Stance width is the next frontier. There is a 30cm difference in natural stance width across the human population, yet every bike uses the same pedal spacing.
- Comfort is performance in long distance events. After five hours anything suboptimal in your setup becomes a battle you don't need.
3 TAKEAWAYS
- Get the foundations right before chasing numbers. Bike fit, crank length and contact points are the platform everything else is built on.
- You don't know what you don't know. Even if nothing feels wrong, a bike fit can confirm that — which is just as valuable as finding a problem.
- Expert advice no longer requires geography or a big budget. MyVeloFit puts Phil's expertise within reach of anyone, anywhere in the world.
KILLER QUOTE
"After five hours there's a lot of fight going on already. Anything that's suboptimal in your setup, we just make more optimal. You don't want to be fighting anything you don't have to fight."
CONNECT with Phil
Phil Burt is one of the world's leading bike fitting experts, former head physiotherapist and bike fitter for British Cycling and Team Sky, and saddle designer for Physique. He runs his own clinic at the Manchester Institute of Performance in Manchester.
Website: philburtinnovation.com
LinkedIn: Phil Burt
LINKS & RESOURCES
Mentioned in the episode:
MyVeloFit — Optimise your bike fit with Phil Burt and access Phil's expertise from anywhere in the world. CLICK HERE
Phil Burt Innovation Clinic — in-person bike fitting in Manchester with full biomechanical analysis, saddle pressure mapping and motion tracking.
Want help building durable training?
If what I talked about today resonates and you want a training structure built around your whole life, not just your swim, bike and run numbers, SWAT is where it happens.
Find out more and join SWAT here
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Christine Clubbs started running at 40, accidentally fell into triathlon, and has since gone on to represent Great Britain as an age-grouper. She is also one of the most thoughtful self-experimenters I've had on the podcast.
For the last two and a half years Christine has been tracking a remarkable range of data, but not in the way you might expect. No Whoop, no Oura ring, no algorithm telling her how recovered she is. Just a notebook, a pen, and an honest monthly reflection system covering motivation, mood, sleep, stress, training load, nutrition and how she actually feels about her racing.
What makes this conversation genuinely interesting is that Christine's personal perception data often tells a completely different story to her Garmin and Training Peaks numbers. Learning to sit with that tension, and to trust her own read of what's going on, has made her a better, more consistent and more self-aware athlete. This one will make you think differently about the data you're collecting and the data you might be ignoring.
5 KEY POINTS
- Perception and performance data often contradict each other. Both tell you something important and neither should be ignored.
- Tracking the human side of training reveals patterns wearables miss. Motivation dips and mood shifts show up in a notebook long before they show up as a poor HRV score.
- Simple beats sophisticated. High, medium or low. Good, okay or rubbish. Christine's deliberately unsophisticated system is exactly why she's stuck with it for two and a half years.
- Reflect before you look at the results. Writing down your honest perception of a race before checking the data means the numbers don't overwrite your own experience of what happened.
- Tracking evolves over time. What matters to record changes as habits form and patterns emerge. The goal isn't a permanent system, it's a living one.
3 TAKEAWAYS
- Start before you're ready. Pick a few things that matter, buy a notebook you like, and begin. There's no right or wrong, only the system you'll actually maintain.
- Don't let the data become the verdict. Your perception of how you performed and what you learned is where the real value sits.
- Self-knowledge transfers beyond sport. Knowing when to push and when to back off is a skill that works everywhere.
KILLER QUOTE
"My perception and the stats are sometimes absolutely polar opposite to each other. That difference is exactly what I wanted to understand."
LINKS & RESOURCES Mentioned in the episode:
Christine had 2 favourite books which she recommended. One we have had before
The Chimp Paradox - Dr Steve Peters - The Mind Management Programme to Help You Achieve Success, Confidence and Happiness
The Brave Athlete: Calm the Fk Down And Rise To The Occasion - Lesley Patterson & Dr Simon Marshall - The Brave Athlete solves the 13 most common mental conundrums athletes face in their everyday training and in races.
Want help building durable training?
If what I talked about today resonates and you want a training structure built around your whole life, not just your swim, bike and run numbers, SWAT is where it happens.
Find out more and join SWAT here
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
If you're putting in 12, 14, sometimes 20 hours a week and your times are going backwards, this episode is for you.
This is a solo episode, and I want to talk about something I see constantly with athletes over 50, and it frustrates me because it's so avoidable. High volume training feels like commitment. It feels like the right thing to do. But for athletes in their late 40s, 50s and 60s, it's often the thing that's quietly breaking them down.
In this episode I explain what's actually happening physiologically when you stack training stress on top of work stress, poor sleep and a less forgiving hormonal environment. I talk about what smart training looks like for this stage of life, and why the athletes I've coached who go sub 10 or earn Kona slots are almost never the ones doing the most hours.
This isn't about doing less. It's about doing better.
5 KEY POINTS
- The body doesn't distinguish between types of stress - training load, work pressure and poor sleep all land in the same bucket, and chronic overload triggers sustained cortisol elevation that works directly against recovery and adaptation.
- The hormonal environment after 50 is fundamentally different - lower testosterone and growth hormone mean the margin for error is much smaller than it was in your 30s. You can no longer outwork a poor recovery strategy.
- Sleep is where adaptation happens - around 95% of daily growth hormone is released during deep sleep. Cut sleep to squeeze in an extra session and you're adding fatigue, not fitness.
- Consistency beats volume every time - 10 hours a week for 52 weeks is 520 hours. Sporadic 20-hour weeks followed by burnout or injury will never outperform steady, sustainable training across a full year.
- Recovery weeks are not a weakness - planned recovery weeks are a strategic tool, not an optional extra. Without them, training stress accumulates without the adaptation following.
3 TAKEAWAYS
- Make easy sessions genuinely easy and hard sessions genuinely hard - most athletes do everything at medium intensity, which delivers neither recovery nor adaptation.
- Strength and mobility are non-negotiable - schedule them first and never cancel them for an extra swim or run session.
- If your times are going backwards, it's not a motivation problem or a commitment problem. It's a strategy problem and strategy can be fixed.
KILLER QUOTE
"These athletes aren't lazy and they're definitely not lacking commitment. If anything, commitment is the problem, because they're committed to an approach that is quietly breaking them down."
LINKS & RESOURCES
Want help building durable training?
If what I talked about today resonates and you want a training structure built around your whole life, not just your swim, bike and run numbers, SWAT is where it happens.
Find out more and join SWAT here
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
We called them cheats. The reality is far more complicated.
There have been plenty of books written about drugs in sport. Confessions, memoirs, exposés. But this one is different.
James Witts is a sports journalist and former editor of 220 Triathlon Magazine — someone I've known for well over a decade. His new book, Dope, isn't a first-person account of falling from grace. It's a proper state-of-play analysis of where the battle between dopers and anti-dopers actually stands in 2025 and 2026. Who's winning? How are athletes sidestepping detection? And what's driving people to dope in the first place — because it's rarely as simple as wanting to win.
We talk about Colin Chartier, David Millar, Team Sky, TUEs, blood bags, the Enhanced Games, AI, and why this issue reaches much further than elite sport. Including age-group athletes who will go to extraordinary lengths just to qualify for Kona. This is a nuanced conversation that will change how you see this subject.
5 KEY POINTS
- Doping is rarely just about winning — identity, imposter syndrome, financial pressure and team dynamics all play a significant role.
- TUEs are widely exploited — therapeutic use exemptions are legitimate in principle but have become a well-documented route to legal performance enhancement.
- The Enhanced Games raises an uncomfortable question — if records aren't broken when athletes can openly dope, what does that say about clean sport?
- Social media is a direct pipeline for dangerous substances — young athletes are being targeted by adverts for drugs like DNP, linked to over 30 deaths in the UK alone.
- AI cuts both ways — it could help create novel undetectable drugs, but also help anti-doping agencies crunch data faster than ever before.
3 TAKEAWAYS
- Look beyond the headlines — calling athletes cheats and moving on ignores the complex web of pressure and identity that leads many there.
- The line is rarely clear — from TUEs to grey-area supplements, the boundary between legal and illegal is often deliberately blurred.
- This isn't just an elite problem — age-group athletes and recreational competitors operate in the same ecosystem, with more similar pressures than we'd like to think.
KILLER QUOTE
"It's so damning if someone is found to have taken a prohibited substance — it almost feels worse than murder. At least with murder there's a sense of rehabilitation."
CONNECT with James James Witts is a sports journalist and author specialising in cycling and endurance sport. His new book Dope is available now from Waterstones and all major booksellers.
X/Twitter: @jameswitts
LinkedIn: James Witts
Buy the book: Dope - available at Amazon, Waterstones and all major booksellers
James's favourite book: Racing Through the Dark by David Millar
LINKS & RESOURCES Mentioned in the episode:
WADA Prohibited List 2026
Enhanced Games
Other blogs, Videos etc you might want to check out
Honest Sport Substack - Edmund Wilson
Icarus documentary - If you haven’t seen this you must. Film maker and amateur cyclist Bryan Fogel sets out to investigate the furtive world of illegal doping in sports and ends up revealing the biggest international sports scandal in living memory.
The hidden cost of doping sanctions on Kenyan athletes
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
If you've ever wondered whether your endurance base could carry you into gravel or mountain bike racing — or whether your FTP is really the thing holding you back — this episode is a timely reality check.
Dave Schell is the founder of Kaizen Endurance, based in Boulder, Colorado, and has spent 15 years coaching cyclists and endurance athletes through some of the most demanding events on the calendar — Unbound 200, Leadville, ultra-distance gravel and mountain bike. Before that, he spent seven years at Training Peaks as coach education manager, so he understands both the science and the real-world application better than most.
We talk about why FTP is overrated as a race predictor, why skill and technique will give you more free speed than another training block, how to actually prepare your body for eight to ten hours in the saddle, the mental game of ultra-distance events, and why consistency remains the most unsexy and most powerful tool any athlete has. There's a lot in here that applies well beyond gravel.
5 KEY POINTS
- FTP is overrated for long events — after eight hours everyone regresses to the same sustainable pace. Durability and fat oxidation decide the result.
- Skill delivers free speed — technique improvements will outperform another fitness block for most athletes, most of the time.
- Race your race bike — training on the road and racing gravel leaves your body unprepared for the physical demands, regardless of fitness level.
- Recovery is where adaptation happens — most athletes need permission to rest, not encouragement to go harder.
- Consistency is the only secret — the work never changes, you just keep doing it week after week.
3 TAKEAWAYS
- Sign up for something that scares you — if there's no real possibility of failure, you'll wing it. The fear is what gets you out the door.
- Context beats data — RPE and athlete feedback tell you more than power numbers alone. Data without context is just noise.
- Extreme moderation wins — train at the right load, not the highest load. The athletes who stay consistent are the ones who progress.
KILLER QUOTE 👉 "My job is facilitating consistency — because over 15 years of coaching, consistency is the biggest secret. Whatever helps you be consistent, that's what leads to progress."
CONNECT with Dave Dave Schell is the founder of Kaizen Endurance, coaching cyclists and endurance athletes for ultra-distance gravel and mountain bike events.
Website: kaizenendurance.coach
Substack
Podcast
Dave's favourite book: Endurance by Alex Hutchinson - Alex was a guest on the show talking about this book. You can listen to that episode HERE
LINKS & RESOURCES Mentioned in the episode:
Tim Gabbett research papers -
Should athletes be training harder & smarter
Acute vs Chronic Workload ratio
Dave also mentioned Goodhart’s Law - “When a measure becomes a target, it ceases to be a good measure” - worth considering for any athlete
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Thinking about adding HYROX to your training? Or already racing and wondering why your nutrition isn't translating into performance? Dr Kelsie Johnson is a nutrition and performance coach who works with hybrid athletes: people combining serious strength work with endurance sport. With a PhD in nutrition and muscle mass, experience as an S&C coach at Aston Villa Women's, and a background in triathlon and HYROX herself, Kelsie brings both the science and the real-world application. In this episode we dig into what hybrid training actually looks like in practice, why carbohydrate periodisation is the biggest gap she sees in athletes, how to fuel for a HYROX race depending on your start time, and why doing both triathlon and HYROX in the same block is a recipe for burnout. If you've been guessing with your nutrition and hoping for the best — this one's for you.
5 KEY POINTS
- Don't run HYROX and triathlon simultaneously — use HYROX as your off-season focus instead.
- Carbs, not protein, are the missing link — most athletes have protein nailed but aren't periodizing their carbohydrate intake around session demands.
- HYROX is 60–70% running at high intensity — fuelling during the race is non-negotiable, even if it only lasts 60 minutes.
- The interference effect is real — strength and endurance adaptations compete, so session sequencing matters.
- Race start times vary wildly — practise your fuelling strategy for different scenarios long before race week.
3 TAKEAWAYS
- Match your carbs to the session — fuel for the work you're actually doing, not out of habit.
- Rehearse race day nutrition in training — know your timing, your meals and how you'll carry fuel during the race.
- A healthy athlete is a fast athlete — under-fuelling is one of the fastest routes to injury and inconsistency.
KILLER QUOTE 👉 "If you're putting this much time, effort and money into your training — get the nutrition right. The improvement you'll see is going to be second to none."
CONNECT with Kelsie
https://www.instagram.com/kelsiejohnson_/
https://www.instagram.com/nxpcoaching/
LINKS & RESOURCES Mentioned in the episode:
- Carbohydrate periodisation Fuel for the work required
- Interference Effect https://pmc.ncbi.nlm.nih.gov/articles/PMC5407958/
- Females and underfueling: https://www.mdpi.com/2072-6643/17/23/3773
Kelsie’s favourite book : There Is No Wall - Allie Bailey
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Carbon-plated running shoes have completely changed endurance sport.
World records are tumbling. Recovery between sessions seems quicker. And for many runners and triathletes, they feel almost impossible to ignore.
But are they coming with a hidden cost?
In this episode, I’m joined by physio and sub-30-minute 10k runner Andy Smith to explore what these shoes are actually doing biomechanically, why we may now be seeing different injury patterns in runners and triathletes, and how to use carbon-plated shoes without breaking yourself in the process. This is a practical conversation about performance, durability, strength, and why “faster” isn’t always as simple as it looks.
5 KEY POINTS
-
Carbon shoes change running mechanics - They reduce load on the calf and Achilles… but shift stress further up the chain.
-
Injury patterns may be changing - Andy is seeing more bone stress injuries in areas like the femur and pelvis.
-
Faster recovery can be deceptive - The shoes may allow athletes to handle more training volume… before the body is ready.
-
Strength is now non-negotiable - Foot, calf, hip, pelvis and core strength all become even more important.
-
Most athletes transition too aggressively - Andy recommends gradually building into carbon shoes rather than using them for every run.
3 TAKEAWAYS
-
Don’t let the shoes do the work - The stronger you are, the more benefit you’ll get from them.
-
Protect your weak links - Hip stability, calf strength and foot control matter more than ever.
-
Build gradually - Introduce carbon shoes slowly and strategically.
KILLER QUOTE
👉 “The shoes don’t reduce injury risk… they just change where the load goes.”
CONNECT with Andy
Andy works at my favourite physio Clinic Coachhouse Physiotherapy & Sports Injury Clinic - West Park, Leeds
This is his bio page - https://cspc.co.uk/member/andy-smith/
Andy’s favourite book is The Alchemist - Paulo Coelho. an unforgettable novel about the essential wisdom of listening to our heart and, above all, following our dreams.
🔗 LINKS & RESOURCES
Mentioned in the episode:
It’s the shoes - great article by former podcast guest Alex Hutchinson
Research from Tim Gabbett
- The training—injury prevention paradox: should athletes be training smarter and harder?
- Load management: What it is and what it is not
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
What happens when everything looks right on the outside… but something isn’t quite right underneath?
In this episode, I’m joined by Justin Robbins, a former Ironman athlete and coach who was training consistently, performing well, and doing all the things we’d typically associate with good health. But a routine blood test told a very different story. What followed was a complete rethink of how he approaches training, health, and life. This is an honest conversation about identity, balance, and what really matters if you want to stay fit for the long term.
5 KEY POINTS
-
Fitness doesn’t equal health - You can train hard and still be metabolically unhealthy.
-
Identity can become a trap - When your identity is tied to performance, it’s hard to step back.
-
More isn’t always better - High training volume doesn’t guarantee better outcomes.
-
Awareness creates change - It often takes a wake-up call to reassess what you’re doing.
-
Health is a long-term game - Short-term performance should never come at the expense of longevity.
3 TAKEAWAYS
-
Ask better questions - Don’t assume your current approach is working.
-
Look beneath the surface - Feeling fit isn’t the same as being healthy.
-
Think long term - Train in a way that supports your future self.
KILLER QUOTE
“I was training 15 to 16 hours a week… and still got told I was pre-diabetic.”
🔗 LINKS & RESOURCES
Connect with Justin HERE on
Justin's favourite book:
Be useful - Arnold Schwarzenegger (surprisingly inspiring)
Justin mentioned getting a full blood panel via an online lab. This is the link:
https://healf.com/zone
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
What happens when you step away from sport for nearly 20 years… and then come back?
In this episode, I’m joined by Jane Hansom, who did exactly that. From a long break after university to running a sub-3 marathon, winning her age group at Kona, and building a successful marketing business alongside her training, Jane’s story is a powerful reminder that it’s never too late to start. We talk about consistency, mindset, coaching, and how the lessons from endurance sport translate directly into business and life.
5 KEY POINTS
-
It’s never too late to start - Progress doesn’t depend on your past.
-
Consistency wins - Show up. Do the work. Repeat.
-
Coaching is about people - The best coaches adapt to the individual.
-
Mindset transfers - What works in sport works in life.
-
Details matter - Small things make a big difference.
3 TAKEAWAYS
-
Be clear on your goal - Know exactly what you’re aiming for.
-
Do the work, then trust it - Confidence comes from preparation.
-
Find your people - Support makes everything easier.
KILLER QUOTE
“There wasn’t a single day in that entire year that I pressed snooze.”
🔗 LINKS & RESOURCES
- Nevis to St Kitts Cross Channel Swim - https://www.nevistostkittscrosschannelswim.com/
- UltraSwim 33.3 (Caribbean Edition) - https://ultraswim333.com/
- Listen to our recent podcast about the Nevis cross channel swim - https://simonward.podbean.com/e/nevis-to-st-kitts-swim-why-i-finally-decided-to-take-statins/
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
You’re 6–16 weeks out. This is the phase where most Ironman races are shaped. Not on race day, but in the decisions you make right now. It’s not about getting fitter. It’s about getting it right.
5 Main Points
-
Stick to the plan - Consistency beats last-minute changes.
-
Respect fatigue - Recovery is part of the training, not a weakness.
-
Practise race day - Don’t leave pacing, nutrition and conditions to chance.
-
Fuel properly - You can’t train hard and under-fuel at the same time.
-
Arrive fresh - Better to be slightly underdone than overcooked.
3 Key Takeaways
• Most Ironman plans fail in the weeks before race day
• Durability and consistency matter more than volume
• The goal now is to arrive healthy, not fitter
Killer Quote
“It’s not about doing more… it’s about getting it right.”
If you didn’t listen to last weeks podcast
Racing an Ironman this year? Ask yourself these 5 questions.
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A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
If you’ve signed up for an Ironman this year, this is the point where things start to get real.
You’re no longer thinking about training… you’re already in it. And for many athletes, this is the phase where small cracks begin to appear. Missed sessions, niggles, fatigue, and a growing sense of uncertainty about whether you’re actually on track.
In this episode, Simon and Beth walk through the key questions every Ironman athlete should be asking 3 to 6 months out from race day. Not to create panic, but to provide a clear and honest sense-check of where you are right now.
Because at this stage, it’s not about doing more. It’s about doing the right things consistently, staying healthy, and making sure you arrive at the start line ready to execute.
5 Key Talking Points
- This phase of training is where most Ironman campaigns either come together or begin to unravel.
- Consistency matters more than volume. Stop-start training is a major red flag.
- Durability is critical, especially for older athletes managing fatigue and recovery.
- Race-specific preparation, including pacing and nutrition, must be practised well before race day.
- The goal now is not to get dramatically fitter, but to protect your fitness and stay healthy.
3 Takeaways
- Be honest about where you are. Small issues now can become big problems later.
- Focus on consistency, recovery, and smart training rather than chasing more volume.
- Your primary goal is to arrive at the start line healthy, not exhausted or injured.
Key Quote
“The goal now isn’t to get fitter… it’s to arrive at the start line healthy.”
FREE Download👇👇👇👇👇👇👇👇
A simple checklist to see if you’re actually on track 3–6 months out.
Ironman Sanity Checklist
Resources I promised you
Race day nutrition Strategy - Get 20 minutes with a Precision Fuel & Hydration expert
Train your gut
The art of gut training
How to train your gut
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
In this episode, Beth and I reflect on our recent Nevis to St Kitts swim, a brilliant open water adventure that reminded us what it really means to be Battle Ready.
We talk about the event itself, the experience of swimming across open water in a stunning setting, and what we learned from it.
Then we shift gears into a more personal topic. I share why, after years of resisting it, I’ve decided to start taking statins. It’s not medical advice, but an honest conversation about health, ageing, and the difference between being fit and being truly healthy for the long term.
Key Points
- The Nevis to St Kitts swim experience
A 2.5-mile open water swim in warm Caribbean waters, inclusive, well organised, and accessible to a wide range of swimmers. - Adventure vs preparation
You don’t need perfect preparation to take on meaningful challenges, but the experience highlighted where more specific endurance work would help. - Battle Ready in action
Being consistently fit allowed us to step into an event like this with confidence and enjoy the experience. - Fit doesn’t equal healthy
You can look strong, perform well, and still have underlying health risks that aren’t visible on the surface. - Why I changed my stance on statins
After years of resisting medication, a combination of medical advice, real-life examples, and perspective on long-term risk led me to rethink my position.
3 Takeaways
- Train for life, not just events
Being Battle Ready means you can say yes to opportunities without needing perfect preparation. - Don’t confuse fitness with health
Performance metrics don’t tell the full story. What’s happening “under the hood” matters just as much. - Play the long game
Whether it’s training, lifestyle, or medical decisions, the goal is to keep doing what you love for decades, not just today.
Killer Quote
“Just because you’re fit, it doesn’t mean you’re invincible.”
Resources
Find out more about the Nevis - St Kitts Cross Channel Swim
Nick Parkes podcast - The Day My heart Stopped Mid-Race
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Mobility is one of the most overlooked parts of training.
Most athletes ignore it until something hurts. Then it suddenly becomes important.
In this episode, I’m joined by Tom Morrison, creator of the Simplistic Mobility Method. I first came across Tom through athletes I work with, and his name kept coming up again and again.
What stood out to me is that Tom hasn’t just studied mobility. He lived the consequences of ignoring it.
From overtraining and constant injuries to a serious back issue that stopped him in his tracks, Tom had to rebuild his body from the ground up.
What he shares in this conversation is simple, practical, and very relevant if you want to keep training as you get older.
This isn’t about adding more to your week.
It’s about doing the right things so you can keep showing up.
5 Key Talking Points
- Most people wait for pain before they act - Mobility only becomes a priority when something breaks down.
- Injuries often come from what you don’t train - If one joint lacks movement, another area takes the strain.
- More training isn’t always better - Tom’s own experience shows how high volume without balance leads to injury.
- Pain doesn’t always mean damage - You can have structural issues and still move well if your body is strong and adaptable.
- Small daily habits work best - Five to ten minutes a day can make a big difference over time.
3 Takeaways
- Train your joints as well as your engine
- Be consistent, not extreme
- Do a little every day
Key Quote
“You don’t get injured in places where you move well. You get injured in places where you don’t move at all.”
Final Thought
If you want to keep training for the long term, mobility isn’t optional.
It’s the thing that keeps you consistent.
And consistency is what delivers results.
Resources
To find out more about Tom please visit these channels:
Website: https://tommorrison.uk
YouTube: https://youtube.com/@TomMorrison
Facebook: https://www.facebook.com/MovementandMotion
Instagram: https://instagram.com/tom.morrison.training?igshid=MmIzYWVlNDQ5Yg==
TikTok: https://www.tiktok.com/@tom_morrison?_t=8eMnk3YfqBf&_r=1
These are some of Tom’s most popular blog posts:
The best advice for chronic back pain
The Non-Negotiables for better movement
How to fix chronically tight hamstrings
Tom has a really fun YouTube page and these are some of his most popular videos:
Piriformis Pain
Struggle to sit crossed legged
10 Minute Follow Along
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
You’ve trained for months. Everything is building nicely. Then suddenly, your A race is cancelled.
For many athletes, that moment feels like the rug has been pulled from under them. Motivation drops, structure disappears, and the question becomes… what now?
In this episode, Simon and Beth explore the emotional and practical impact of losing a key event. They discuss why races matter, why so many athletes rely on them, and how to respond in a way that keeps your progress moving forward.
More importantly, they challenge the idea that your fitness should depend on a single race, and offer a more durable way to think about training for the long term.
5 Key Talking Points
- Races provide structure, motivation and purpose, especially for recreational athletes.
- Losing an event can feel destabilising because it removes the external driver for training.
- Motivation alone is unreliable. Habits and routine are what sustain long-term progress.
- There are different levels of athlete mindset, from event-driven to identity-driven.
- A cancelled race does not mean lost fitness. It’s an opportunity to pivot and build further.
3 Takeaways
- Use races as motivation, but don’t depend on them completely.
- Build habits that keep you active even when there is no event on the calendar.
- When plans change, focus on what you can control and redirect your fitness into a new challenge.
Key Quote
“You didn’t lose your race… you just gained a level.”
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Why training more isn’t always the answer
Most endurance athletes assume that getting better simply means doing more training. More miles. More hours. More big sessions. But after decades of coaching and competing, Simon argues that the athletes who achieve the best long-term results are rarely the ones doing the most volume. They are the ones who train consistently without breaking down. In this episode Simon and Beth explore the idea of durability versus volume, why chasing big sessions can backfire, and how athletes can build the resilience needed to train consistently for years rather than weeks.
5 Talking Points
-
The volume trap
Many endurance athletes believe more training automatically leads to better results. -
What durability really means
Durability is the ability to train consistently without injury, illness or burnout. -
The foundations of durable training
Sleep, strength, mobility, nutrition and sensible training loads allow athletes to absorb training and recover. -
Why hero sessions backfire
Big one-off workouts often look impressive but can disrupt consistency if they leave you exhausted or injured. -
Consistency beats intensity
The athletes who improve the most are usually the ones who train steadily week after week.
3 Takeaways
• Consistency beats volume when it comes to long-term endurance performance.
• Durable athletes prioritise recovery, strength, sleep and sensible training loads.
• Ask yourself before a big session: will this make me more durable or less durable?
Quote from the Episode
“Fitness might come from a few big weeks of training. Real performance comes from years of consistent work.”
Stay strong. Stay curious. Stay Battle Ready.
Want help building durable training?
Inside the SWAT Inner Circle you’ll find structured training plans, strength programmes and regular coaching insights designed to help endurance athletes train consistently without breaking down.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
The pool drills that prepare you for the chaos of open water swimming
Learn how triathletes can practise open water swim skills in the pool and feel more confident on race day.
Can you really prepare for an open water swim if all you have access to is a pool?
In this episode, Simon and Beth explain how triathletes can build open water skills into normal pool sessions before the race season begins. They cover sighting, breathing to both sides, faster cadence, group starts, drafting and learning to stay calm when the swim gets crowded and chaotic.
If you have an early season triathlon coming up and the swim already feels a bit intimidating, this episode will help you arrive on the start line far more prepared and confident.
5 Talking Points
- Pool fitness alone does not guarantee a strong open water swim.
- Good swim coaching starts with identifying your own technical flaws.
- Sighting, bilateral breathing and faster cadence can all be practised in the pool.
- Training with others helps you stay calm in the chaos of race day swimming.
- The more specific your preparation, the more confident you will feel in open water.
3 Takeaways
- Practise open water skills in every pool session, not just when you get outside.
- Staying calm in a crowded swim is a skill you can train.
- Confidence on race day comes from preparation, not hope.
Quote
“Just because you cannot get into open water in March, it does not mean you cannot still practise your open water skills.”
Stay strong. Stay curious. Stay Battle Ready.
Join the SWAT Inner Circle
If you want help applying these ideas in your own training, that is exactly what we do inside SWAT Inner Circle.
Plans, guidance, monthly coaching calls and direct access to me.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
In this real-world episode, Beth and I share our 2026 event calendar, from a 50k ultra and a 40k paddle-board race to a 2.4 mile Caribbean swim and a 700km gravel bike ride following one of the Camino trails in Spain. More importantly, we explain how we’re applying lessons from recent podcasts directly into our own training and lifestyle
Different disciplines. Same foundations.
5 Talking Points
- Broken Endurance for the Ultra
Run-walk intervals to reduce impact, improve pacing and finish stronger. - Strength After 50
Lifting is non-negotiable for bone health, posture and long-term durability. - Protein & Muscle Protection
Spreading protein across the day to support recovery and maintain muscle as we age - Brain & Gut Health
Better fuelling, smarter decisions under fatigue and protecting consistency. - Heat & Alcohol Discipline
Using heat exposure strategically and being intentional with alcohol to improve sleep and recovery
3 Takeaways
- Train for durability over ego.
- Protect consistency above hero sessions.
- The foundations win, not the flashy stuff.
Quote
“The real story isn’t the events. The foundations are the things that help you win.”
Stay strong. Stay curious. Stay Battle Ready.
Join the SWAT Inner Circle
If you want year-round structure built around these enduring principles — strength, fuelling, recovery and smart intensity — join the SWAT Inner Circle.
Plans, guidance, monthly coaching calls and direct access to me.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Most athletes only think about heat training two weeks before flying to Kona.
That’s reactive.
Used early in the season, heat training can increase plasma volume, improve heart rate control and build durability before racing even starts.
This episode was recorded last year and I’m re-releasing it now because this is exactly when smart athletes should be using it.
I’m joined by Lindsey Hunt from Precision Fuel & Hydration to break down how it works and how to apply it safely.
In This Episode
• Why heart rate spikes in hot conditions
• How plasma volume rises in just a few days
• The difference between acclimation and acclimatisation
• Whether it helps if you race in the UK
• Lab vs DIY approaches
• How long adaptations last
KEY QUOTE
“Often our ability to lose heat limits performance more than our actual fitness.”
To follow Lindsey or Precision Fuel and hydration please check out the following social media channels
Twitter (personal) - LindseyHunt_24
Instagram (PF&H) - Precision Fuel & Hydration
Instagram (personal) - Lindseyh.u.n.t.
Lab page - https://www.precisionhydration.com/lab/
Precision Fuel & Hydration Stuff
A recent interesting blog about wearable sweat sensors
A recent blog about how fuelling requirements change at altitude
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Cool Videos
Pro Tour cycle team Lotto Destiny use heat training to optimise performance
Heat acclimation and hydration at Marathon des Sables
If you want help applying strategies like this properly, that’s exactly what we build inside the SWAT Inner Circle.
Train smart. Start early. Get ahead of the season.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
After three decades in endurance sport, what surprises me most isn’t what’s changed.
It’s what hasn’t.
Training trends come and go. Methods get rebranded. New tools promise breakthroughs.
But the fundamentals that drive performance, health and longevity have barely moved.
In this episode, I explain why most athletes don’t need more information — they need more consistent application of what already works.
In This Episode
- Why most “new” training methods aren’t actually new
- The common mistake of chasing hours instead of protecting fundamentals
- The five principles that have endured for 30 years
- Why consistency beats optimisation every time
Key Takeaways
- Most athletes are not missing a secret. They are missing repetition.
- If it doesn’t improve durability, capacity or sustainability, it probably doesn’t matter much.
- Build the foundation first. Volume and performance sit on top of that.
Quote From This Episode
“You probably don’t need more information. You need more consistency.”
Join the SWAT Inner Circle
If you want year-round structure built around these enduring principles — strength, fuelling, recovery and smart intensity — join the SWAT Inner Circle.
Plans, guidance, monthly coaching calls and direct access to me.
£30 per month.
CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Beth takes over hosting duties from Santa Barbara and pulls out a list of training and racing principles I wrote about 15 years ago. The catch is I’m not allowed to look at them. So we go through the big ones and I react in real time, seeing which ideas have genuinely stood the test of time, what I’d tweak with today’s experience, and what still matters most for age group athletes who want to perform well, stay healthy, and enjoy the process.
We talk about choosing races that suit you (not your ego), understanding the course early, and setting realistic expectations so you don’t torch yourself chasing a fantasy. We dig into the boring stuff that works: consistency over hero sessions, sensible progression, and training specifically for the event you’ve entered. And we cover race day reality: the perfect race almost never happens, so you’d better have a Plan B and a calm head.
4–5 key bullet points
- Why your support team at home matters more than your latest gadget
- How to choose races that fit your strengths and lifestyle, and learn the course early
- The principles that stood the test of time: consistency first, progression without ego, and specificity that makes sense
- Stress is cumulative, so recovery is not optional, it’s training
- Race day reality: expect chaos, define success properly, and use Plan B thinking
3 key takeaways
- Pick the right target: choose races and goals that suit you, and learn the course early so you can prepare properly
- Win the boring weeks: consistent, repeatable training beats occasional brilliance every time
- Recover and adapt: stress adds up, recovery is non negotiable, and flexibility on race day is a skill
Quote of the episode
“Consistency is the key to success. Make the priority to stay healthy and uninjured.”
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
This episode is not about marginal gains.
It’s about the thing we all quietly assume, until we cannot: being fit does not make you bulletproof.
Nick shares what happened when he suffered a heart attack and cardiac arrest during the GB National Open Water Championships (July 2023), mid-race, in open water. He was resuscitated on site, later underwent a double bypass, and then began the long, patient process of rebuilding his health, fitness, and confidence.
It’s an honest conversation about preparation, prevention, and the responsibility we all carry, not just for our own health, but for the people training around us.
What you’ll learn in this episode
- What it felt like in the lead-up, what happened in the water, and why rapid action mattered
- The chain of survival: bystanders, CPR, defibs, and how quickly outcomes change
- Double bypass surgery and what recovery really looks like in the real world
- Returning to training after a major cardiac event, physically and mentally
- The uncomfortable truth for masters athletes: training is brilliant, but it is not a health screen
Battle Ready takeaways (5 punchy ones)
- Fitness improves your odds, not your immunity. You can be in great shape and still have hidden risk.
- Learn CPR and how to use a defib. Not “someone should”, you should.
- Get your checks done, especially over 45. Do not wait for a scare to start paying attention to your numbers.
- Rehab is training. Cardiac rehab and gradual progression are the comeback plan.
- Your lifestyle habits are part of performance. Sleep, stress, nutrition, and strength are not extras, they are the foundations.
One key quote
“Being fit doesn’t make you immune.”
Practical actions to take after listening
- Book a proper health check and get your key markers reviewed (blood pressure, lipids, glucose control, plus anything your GP recommends for your age and history).
- Do a CPR course and find out where the nearest defib is at your pool, track, gym, and local venues.
- Have the conversation with your training mates: who calls, who does CPR, where’s the defib, what’s the plan.
- Take the boring stuff seriously: sleep, alcohol, ultra-processed food, and stress load all matter more as you get older.
Some links from Nick:
Book recommendation- “Motivation is P.E.A.R. shaped” by author and psychologist Simon Hartley.
http://www.yorkshireairambulance.org.uk
http://www.suddencardiacarrestuk.org
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
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J
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Welcome back. Part one was the foundations. This is the practical, straight-talking follow on where we get honest about what actually moves the needle over 50.
We cover six actions that help you keep performance climbing while protecting recovery: less volume but better quality, HIIT done sensibly, reducing alcohol, daily creatine, the broken endurance run-walk approach, and regular health checks.
The big themes (what this episode is really saying)
Over 50, you do not need to train like a hero. You need to train with intent, recover properly, and stop letting the “small” lifestyle habits quietly sabotage the work.
Punchy takeaways
- Less volume, better quality: stop collecting miles and start making sessions purposeful.
- HIIT matters for life, not just racing: keeping VO2 max and fast-twitch fibres buys you function later, not just fitness now.
- Choose safer ways to go hard: you can hit high heart rates on a bike, rower, swim, or loaded carries without risky sprinting.
- Alcohol is the sneaky recovery thief: it hits sleep, decisions, mood, and training quality more than most people admit.
- Creatine is not hype: it is well researched, supports muscle, and there is growing support for brain health and cognitive function too.
- Run-walk is not cheating: broken endurance is a strategy to stay consistent, hold form, manage heart rate, and finish stronger.
- Health checks are health-first performance: a short appointment now can prevent a long, messy problem later.
One key quote
“Hoping things are fine is not the same as knowing.”
Practical “pick one lever” challenge
Do not try to do all of this at once. Pick one lever this week:
- reduce volume and sharpen key sessions
- add one HIIT session and recover properly
- cut alcohol back and watch what happens to sleep
- start daily creatine
- try a run-walk interval on a familiar route
- book a health check
SWAT Inner Circle
If you want help applying all of this with proper structure, support, and a plan you can trust, the SWAT Inner Circle is the simplest way to stay consistent and stay Battle Ready.
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
This week is part one of a two-parter where Beth and I strip things right back to the foundations that keep you training well, feeling good, and staying properly capable as the years tick on. No gimmicks, no hero sessions, and definitely no “smash yourself then need a week off” nonsense.
We cover five core actions that make everything else work: regular strength training that you can actually stick to, doing something that challenges your brain (not just your body), sorting your sleep so recovery is no longer optional, eating enough protein to support muscle and healthspan, and building stability and balance so you move well now and stay upright later. Simple stuff, but it is the simple stuff that most people skip.
Part two will take it on from there with less volume, more smart intensity, alcohol, creatine, broken endurance running, and health checks.
5 key takeaways
- Strength training should be regular and progressive, not a weekly punishment session that leaves you sore and inconsistent.
- Training your brain means learning new skills (bonus points if it’s social), not just repeating the same puzzles forever.
- Better sleep is your cheapest performance enhancer, and small habit changes beat overthinking it.
- Most active over-50s need more protein than they think, spread across the day, not crammed into one meal.
- Stability and balance are both performance tools and long-term “life insurance”, so test them and train them.
One key sentence from the episode:
Strength Training - “You do not need to be sore for it to be working”.
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
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Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Welcome back, this is part two of our protein mini-series with Dr Jules Strauss. Part two is the no-nonsense version. Less theory, more ‘do this’. Jules and I turn protein into a simple daily system for busy endurance athletes: how to spread it across the day, why breakfast and lunch are where most people miss easy gains, when shakes are actually useful, and what the truth is about that post-session ‘window
What we cover
- What “1.5-2.0 g per kg” looks like in real food
Why most people under-do protein at breakfast and over-do it at dinner. - A simple way to build meals
“Protein first”, then build the meal around it. - Make breakfast and lunch count
Easy upgrades to porridge, yoghurt bowls, eggs, fish tins, and grab-and-go meals. - Meal prep without becoming a full-time chef
The “go-to meal” approach and why repetition can be a feature, not a flaw. - Supplements and quality
Whole foods first, supplements to top up, and why athletes should look for batch-tested options. - The post-workout window
Useful, but not panic stations. Context matters (session length, depletion, and how soon you train again). - Chocolate milk as a recovery option
Old-school, practical, and surprisingly effective. - Who should be cautious with high protein?
Mainly those with existing kidney issues, who should follow medical guidance. - Protein and periodisation
Carbs get periodised. Protein stays foundational.
Five practical takeaways
- Set your number: know your daily protein target for your body weight and age.
- Protein at every meal (and snack if needed): stop leaving it all for dinner.
- Build meals from the protein source first: then add carbs, colour, and flavour around it.
- Keep it simple: 5-7 repeatable meals beats chaos and good intentions.
- Prep once, benefit all week: small batch cooking beats daily decision fatigue.
Quote to steal
“Think about building your meal out from the protein source rather than the carbohydrate source.”
J
Listener action
- Pick two high-protein breakfasts you actually enjoy and rotate them for the next 14 days.
- Do a quick audit: are you getting a meaningful protein hit at breakfast and lunch, or are you relying on dinner to save you? Jules - Protein audio_otter_ai
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades.
What we cover
- The RDA vs athlete reality
Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target.
- How much protein do endurance athletes need?
Typical ranges for endurance athletes and how masters athletes may benefit from the higher end. - Anabolic resistance (ageing and protein)
Why older athletes may need a bigger protein dose per meal to stimulate muscle protein synthesis. J - Strength training plus protein is the power combo
Why lifting and protein work better together than either one alone. - Sarcopenia and healthspan
Muscle loss is not just a “gym issue”. It is independence, falls risk, and quality of life. - Protein quality, plant vs animal, and what actually matters
The truth: differences exist, but you can thrive on multiple approaches if you plan properly. - Too much protein, kidney worries, and what happens to the excess
Where the sensible upper limits sit for endurance athletes. - Protein and fat loss
Why protein can help appetite and muscle retention in a calorie deficit, but it is not magic.
Key takeaways
- If you are an endurance athlete, the RDA is a floor, not a target.
- As you age, you may need more protein per meal to get the same muscle-building signal.
- Protein plus resistance training is one of the best “anti-rust” strategies going.
- Plant-based can work brilliantly, but it needs more planning to cover bases like essential amino acids and leucine.
- More is not always better. Most endurance athletes do not need to live at extreme intakes.
Key quote regarding the RDA numbers
“Those numbers are about survival rather than thriving or optimal performance.”
Listener action
- Work out your daily protein target and write it down (especially if you are over 45).
- Add one simple rule: protein at every meal. Breakfast is usually where people fall apart.
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
https://linktr.ee/simonward
Including links for - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Beth and Simon wrap up 2025 with an honest look at what worked, what didn’t, and what they’re taking into 2026. Beth reflects on Ironman Austria, the post race dip, and how winter darkness can drain motivation (and how a certain guide dog has helped). Simon shares how the Battle Ready philosophy shaped his year, proving you can tackle big adventures without living in massive training volumes.
In this episode
- Beth’s Ironman Austria reflections and post race burnout
- Why UK winter can crush motivation, and how three weeks in California changed everything
- The Chevin Chase on Boxing Day: a muddy reminder you can still perform without perfect prep
- Simon’s Battle Ready year: consistent training, fewer extremes, and still ticking off big goals
- Big habits that matter: strength, protein, sleep, and drinking less during the week
- 2026 plans: ultra trail running, potential 70.3 options, gravel adventures, and maybe a long swim
Podcasts
- Beth - Post Ironman Austria reflections
- Simon - Post Centurion and Bosphorous swim reflections
- Outlaw Middle with extended cut offs
Takeaway
Consistency beats heroics. Stay Battle Ready with sustainable training, solid habits, and a life that still has room for adventures.
See you next week (or next year).
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find link for the following channels - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
A proper Grumpy Old Coaches Christmas Special with Simon Ward joined by Steve Lumley and Marc Laithwaite, plus Bethany Ward back in the hot seat(and, as ever, dropping a couple of absolute show-stoppers).
We kick off with the state of triathlon participation and what Marc is seeing on the ground as an organiser, including the way athletes are now leaving entries later and how that makes it harder to predict numbers. From there we zoom out and compare triathlon to what’s booming elsewhere, especially road running, open water swimming and cycling.
Next up, we dig into why running is flying right now, particularly half marathons and marathons. We talk simplicity, cost, time commitment, and why formats like Parkrun, plus the rise of newer fitness events, are pulling people in.
We also go properly into the youth pathway problem. Marc shares the TryKidz work in primary schools and why the missing piece is not enthusiasm or delivery, it’s the “what next?” step after the taster day.
Then we take on Ironman age group qualification. The principle seems fair, but the real-world experience can be confusing, with Beth mentioning a calculator tool a friend built to help make sense of it.
And because it’s Christmas, we finish with a proper 2025 debrief and 2026 goal setting session. Steve’s return to long-distance racing at 60, Beth’s Ironman Austria recap (including the WhatsApp group drama and a very honest observation about what people pay attention to), plus Simon’s Bosphorus swim from Asia to Europe and why destination events just hit different. Then it’s onto 2026 with Hyrox, ultras, swims, 70.3 plans, gravel adventures, and Beth trying to bundle unfinished 2025 business into one slightly chaotic solution involving a horse.
Key takeaways
- Triathlon may have bottomed out, but recovery depends on costs, accessibility, and the on-ramp for newcomers.
- Road running’s growth makes sense: low barrier, low faff, easy to fit around life.
- Destination events (point-to-point swims, iconic routes) create memories, not just results.
- Youth participation is fixable, but only if there’s a clear next step after “try it” days.
- Ironman qualification can be fairer in theory, but the system has to be understandable and consistent to earn trust.
Some memorable quotes
- “If you want anybody to care, you either win or you almost don’t make it.”
- “Fitness is very specific, isn’t it? You’re fit for purpose.”
- “I started off with low expectations, and I was not disappointed.”
Listener action steps
- If you’re feeling stuck or bored, plan a destination event for 2026 (swim point-to-point, iconic route, a proper adventure).
- If triathlon feels like too much right now, there’s no shame in leaning into a 70.3, open water swims, or running while life is busy.
- Coaches and clubs: if you’re working with juniors, build a clear next step after “intro sessions” so kids have somewhere to go next.
Have a brilliant Christmas, enjoy the food and the downtime, and don’t try to “win Christmas” by smashing training when your body is begging for a breather. The Grumpy Old Coaches will be back next year, and the mission rolls on: 500 episodes first… then a million downloads.
Steve Lumley is back in the market for athletes. You can contact Steve via his email, TriCoach.Lum@gmail.com
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
https://www.crostoncycles.com/
Www.epicevents.co.uk
Marc also talked about his charity: TryKidz (triathlon introduction days in primary schools, NW England)
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find link for the following channels - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
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In part two of my conversation with Harvey Fortis – nutritionist, researcher, and performance specialist working with INEOS Cycling – we move from theory into practical action. Harvey and I dig into the specific foods, habits, and daily choices that nourish the microbiome and help it thrive.
We talk about fibre, fermented foods, stress, sleep, pre- and probiotics, the Mediterranean diet, and how simple, consistent choices can transform gut health for athletes and everyday individuals alike.
Key Topics
- Why variety in your diet is key to microbial diversity
- Fibre vs fermented foods – understanding their different roles
- How to audit your current diet and identify triggers
- The truth about IBS, intolerances, and exclusion diets
- Prebiotics vs probiotics vs symbiotics – what they actually do
- How stress, sleep, and lifestyle shape gut balance as much as food does
- The Mediterranean diet as a model for long-term gut health
Key Quote ( 01:27:58 )
“Every meal needs to feed you – and your microbes. When you look after your gut, you’re really looking after your whole body.” – Harvey Fortis
Key Message
Gut health isn’t about cutting things out – it’s about adding the right things in. Feed your microbes with colour, fibre, and variety, and you’ll build the foundation for lasting health and performance.
How to Connect with Harvey:
Instagram – @fortis.sportsci
Website – www.totalendurancenutrition.com
Recommended resources for listeners:
A couple mod highly recommended books
Gut by Giulia Enders
The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress – Patrick Wilson
2 interesting research documents
The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review
GSSI Sports Science Exchange: Gut Microbiome Function, Stability, and Profiling and Relevance to Athletes
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Connect with me HERE: https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, Podcast, Instagram, YouTube
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In the first of a 2 part series, I’m joined by Harvey Fortis, a performance nutritionist and researcher completing his PhD at Liverpool John Moores University, where he studies gut and metabolic responses in endurance athletes. Harvey also works with INEOS Cycling and Total Endurance Nutrition, so he sees first-hand how gut health can make or break performance.
We start by laying the foundations of what the gut microbiome actually is, but quickly move into why it matters in everyday life. We explore how gut health influences sleep, stress, immunity, inflammation, mood, and even how well you tolerate training and racing.
If you’ve ever struggled with poor sleep, anxiety, IBS, repeated illness, or unexplained fatigue, this episode will help you understand why the gut is often the missing piece.
What We Cover* What the microbiome is and why it behaves like a “city within” * Why gut health starts before birth and stabilises early in life * How gut imbalance can disrupt sleep and keep the nervous system switched on * The gut–brain axis and why 80% of signals travel from gut to brain * How chronic low-grade inflammation starts in the gut * Why frequent illness and poor recovery often point to gut health issues * The link between gut health and skin conditions like eczema and psoriasis * Why many performance problems aren’t training issues at all, but gut issues
Key Quote ( 00:09:59 )
“We host around 30 to 40 trillion bacterial cells – roughly as many as your own human cells – and they all work together like a thriving city inside you.” – Harvey Fortis
Key Message
Your gut is more than a digestive system – it’s a living ecosystem that drives energy, recovery, mood, and resilience. When the good bacteria thrive, everything else follows.
How to Connect with Harvey:Instagram – @fortis.sportsci
Website – www.totalendurancenutrition.com
Recommended resources for listeners:
A couple mod highly recommended books
Gut by Giulia Enders
The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress – Patrick Wilson
2 interesting research documents
The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review
GSSI Sports Science Exchange: Gut Microbiome Function, Stability, and Profiling and Relevance to Athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find link for the following channels - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
“You know what you can get away with in your teens and 20s is a little different than your 30s and 40s. Your body is like a classic car now - you can't get away with not servicing it anymore.”
This week on the Be Battle Ready Podcast, I’m joined by Clifford Stephan, the founder of Booze Vacation. Clifford’s work focuses on helping people take intentional breaks from alcohol in order to reboot their sleep, metabolic health, energy, cognitive function, and long term wellbeing. Far from preaching sobriety, his approach is rooted in real-world experience, practical strategies, and understanding the way modern life, ageing, stress, and habitual drinking fit together.
Clifford shares his own journey from Silicon Valley consultant and lifelong social drinker to discovering how even “normal” drinking patterns were quietly sabotaging his sleep, hormones, recovery, performance at work, and motivation to train. His story will resonate with anyone in their forties, fifties or beyond who has ever wondered whether alcohol is pulling more from their life than it is giving back.
Together we explore:
- Why the habits you “get away with” in your twenties begin to cost you dearly in your forties and fifties
- How alcohol disrupts sleep architecture, metabolic health, hormones, cravings, energy, and recovery
- Why taking one long break from alcohol often unlocks improvements that short-term “cutting back” never delivers
- The powerful link between stress, poor sleep, overeating, belly fat, and reward systems
- How to navigate social situations without alcohol, re-write your internal story, and update your identity
- The impact alcohol has on performance at work, clarity of thought, productivity, and ability to show up for your family
- Why health span, not lifespan, should be the real goal in midlife
- Simple steps you can take today if you want to feel and function better in the next 30 to 90 days
This episode is packed with insights for anyone wanting to build more energy, better sleep, sharper thinking, and greater resilience as they age. Clifford’s experience, honesty, and practical approach make this a genuinely eye-opening conversation.
Listen now
Tune in to learn how smarter alcohol choices can become a genuine performance enhancer for training, work, mood, and long term health.
Connect with Clifford
Website- BoozeVacation.com
TikTok- TikTok.com/@cliffordstephan1
LinkedIn - https://www.linkedin.com/in/cliffordstephan
Instagram- instagram.com/boozevacation/
Men's health Quiz- http://boozevacation.scoreapp.com/
Sleep blog - https://boozevacation.com/sleep-and-alcohol/
Other resources- https://boozevacation.com/resources/
TikTok- TikTok.com/@cliffordstephan1
Clifford’s book recommendation: Good Energy by Dr Casey means - The groundbreaking connection between glucose levels, metabolism, limitless health and longevity
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic - https://simon-ward.kit.com/battlereadylifestyle
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Email: Simon@thetriathloncoach.com
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In this episode, running coach Bobby McGee is back to help us understand the revolutionary concept of "broken endurance" - a strategic run-walk approach that challenges everything we think we know about endurance racing.
As Bobby said "This is absolutely a performance tool, a performance approach. It is not a concession. You know, when people view it as a concession, then the whole mindset goes... You will perform better utilising this, not only as a training strategy, but very, very definitely for the large majority of endurance athletes, as a racing strategy, as a superior racing strategy." - Bobby McGee
In the conversation we talk about psychological barriers that prevent runners from adopting this approach, some compelling success stories, and we have some practical guidance on how to implement broken endurance in both your training and racing.
Key Points Discussed:
Broken endurance as a performance tool:
This isn't a concession - it's a strategic approach that allows athletes to perform better, cover longer distances, and recover faster than continuous running.
The physiological benefits:
Better heat management, improved cardiac drift control, enhanced fluid absorption, superior blood circulation during walk breaks, and reduced neurological fatigue.
Real-world success stories:
From a 2:40 marathoner who ran 2:22 using walk-run, to age group athletes consistently outperforming their continuous running times by 4-5 minutes.
Overcoming the ego barrier:
Why cultural perceptions of endurance and the "Iron Man" mentality prevent athletes from adopting superior racing strategies.
Practical implementation:
How to find your optimal run-walk ratio (starting with 4:1 or 3:1), the importance of systematic data collection, and adapting intervals based on conditions.
Walking technique matters:
Maintaining 14-17 minute mile pace during walk breaks, keeping rhythm and cadence, and using the walk as active recovery rather than collapse.
Recovery advantages:
Dramatically reduced post-workout fatigue, ability to maintain higher training frequency, and reduced injury risk from better form maintenance.
Connect with Bobby McGee:
Website - bobbymcgee.com
Instagram - bobbymcgeerunning
Pendola Project - Run Form
Bobby also recommends the following books
Endure - Alex Hutchinson
The Transformational Power of Pure Intelligence Cory Reich
Bobby is a consultant for STRYD power meters, He highly recommends the Duo if you want state of the art mechanical data to work on your run
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic - https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
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In the final episode of the fasting series, Simon and Dr. Jules Strauss tackle the complex question of whether endurance athletes should fast, and if so, how to do it safely without compromising training quality or health.
Jules brings her expertise in sports nutrition to provide practical guidance on timing fasting protocols around training seasons, the difference between fasting for weight loss and fasted training for metabolic adaptation, and how to monitor whether a fasting approach is helping or hindering performance.
Key Points Discussed:
- Should endurance athletes fast?
It depends on individual circumstances, but fasting is not a performance enhancer - it's about careful management to maintain performance while pursuing other goals. - Timing within the training year:
Off-season is ideal for experimenting with fasting protocols, while build phases, competition prep, and race periods should avoid restrictive approaches. - The planning complexity:
How fasting requires more careful attention to meeting macronutrient needs (6-7g carbs/kg, 1.6-2.2g protein/kg) within restricted eating windows. - Fasted training vs. fasting protocols:
The difference between acute fasted training sessions (for metabolic flexibility) and chronic fasting approaches (for weight management). - Monitoring and red flags:
How to track whether fasting is working through training metrics, recovery markers, immune function, and menstrual health in females. - The performance-health-body composition triangle:
Jules' framework for balancing competing priorities and staying within the "sweet spot" of all three goals.
Key Quotation:
"I think the key thing to recognise is that this (fasting) isn't going to be a performance enhancer. This isn't an approach that an athlete should pursue from an improved performance perspective. That's not to say that we can't maintain our performance if we carefully manage a fasting approach"
— Dr. Jules Strauss
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
If you are training for endurance sport and tempted by fasting please check out this research first:
Fuel for the work required
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
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In part two of the fasting series, Simon and Dr. Jules Strauss dive deep into the different types of fasting protocols available today. From time-restricted eating to extreme approaches with catchy names, they explore what the science actually supports versus what's simply clever marketing designed to sell products.
Jules walks through the continuum of fasting approaches and importantly discusses who should avoid fasting altogether, drawing on her expertise in female-specific nutrition and eating disorder awareness.
Key Points Discussed:
- Time-restricted eating (TRE):
The most common and manageable approach, typically 16:8 or 14:10 windows, with early eating windows showing slightly greater benefits for insulin sensitivity. - Intermittent fasting (5:2 approach):
Five normal eating days with two very low-calorie days, and why this can be challenging for endurance athletes to manage around training. - Red flag approaches to avoid:
The "Warrior Diet," "Lean Gains," and other extreme protocols with fancy names that often promote disordered eating behaviour’s. - Who should avoid fasting:
Anyone with a history of disordered eating, youth athletes, pregnant/lactating women, older athletes with higher protein needs, and those with recurrent injuries. - The reality check on benefits:
Fasting doesn't provide superior results compared to traditional calorie restriction - it's simply another tool that works for some people. - Individual considerations:
How training schedule, lifestyle, and personal circumstances should guide whether fasting is appropriate.
Key Quotation:
"I think it's important to recognise and acknowledge that, on the face of it, that is the time restricted eating approach. But when we kind of layer on all these additional kind of rules and restrictions, that's the point at which this becomes incredibly challenging for anyone to really implement... and actually lean more towards promoting and supporting people to engage with more kind of disordered eating behaviour’s." Dr. Jules Strauss
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
**If you are training for endurance sport and tempted by fasting please check out this research first:
Fuel for the work required
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic - https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
In this first episode of our three-part fasting series, Simon Ward welcomes Dr. Jules Strauss to explore the evolutionary science behind fasting and what actually happens in our bodies when we restrict food intake. While fasting has become a popular topic on social media, Jules brings her decade of research in exercise metabolism to separate the science from the hype.
Together, they unpack how our hunter-gatherer ancestors evolved to handle periods without food, the hour-by-hour changes that occur during fasting, and why our relationship with hunger is far more complex than we might think.
Key Points Discussed:
- Our evolutionary relationship with fasting:
Humans evolved with intermittent access to food, developing metabolic flexibility to switch between glucose and fat burning during feast and famine cycles. - The fasting timeline - what happens hour by hour:
From overnight fasting (insulin drops, fat burning begins) to extended fasting (liver glycogen depletion, ketone production) and the physiological stress responses that occur. - Understanding hunger signals:
How appetite hormones like ghrelin and satiety signals work, why hunger often disappears during fasting, and the difference between true hunger and habitual eating patterns. - The real benefits backed by science:
Improvements in insulin sensitivity, glucose control, and body composition - but with the important caveat that most studies are done on metabolically unhealthy populations, not athletes. - Fasting as physiological stress:
Why fasting increases cortisol and adrenaline, and how this compounds with training stress in athletes.
Key Quotation:
"We all typically will fast overnight, and you know, depending on bedtime and waking time, the duration of that overnight fast that we all have will be slightly variable... but ultimately, that overnight fast will mean that we lean slightly more towards fat metabolism." Dr. Jules Strauss
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
If you are training for endurance sport and tempted by fasting please check out this research first:
Fuel for the work required
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic: https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
In this week’s BeBattleReady podcast, Simon Ward welcomes back Dr Tommy Wood to explore one of the most researched yet misunderstood supplements - creatine. While most athletes associate it with muscle strength, Tommy explains why its benefits go far beyond the gym, extending to brain health, cognitive function, and ageing well.
Together, they unpack how creatine works, who should consider supplementing, the differences between athletic and cognitive benefits, and why it might be particularly valuable for older athletes and post-menopausal women.
Key Points Discussed:
- Creatine as a brain protector:
Originally known for supporting strength and power, creatine also acts as an energy buffer for the brain, helping maintain cellular energy after head trauma and possibly reducing cognitive decline. - Who benefits most:
While everyone can gain from adequate creatine levels, the strongest evidence shows benefits for older adults, athletes at risk of head injury, and women in peri- and post-menopause — particularly for memory and bone health. - Dosing, loading, and myths:
You don’t need the old “loading phase.” Regular small doses (3–5 g daily) are safe and effective. The minor weight gain some notice is simply better muscle hydration, not “bloating.” - Sleep, mood, and cognition:
Studies show creatine can offset mental fatigue and cognitive decline during sleep deprivation, and even support mood when used alongside standard therapy for depression. - Safety and practical takeaways:
Creatine monohydrate (especially the Creapure® form) remains the gold standard. It’s safe for most people, though those with kidney issues should consult their doctor.
Foods like sardines, herring, mackerel, and red meat also provide natural sources.
Key Quotation:
“Creatine is probably one of the most studied supplements in the world — and on balance, it’s safe, effective, and beneficial for both the body and the brain.”
— Dr Tommy Wood
Connect with Dr. Tommy Wood:
- Website: drtommywood.com
- Instagram: DrTommyWood
- Substack: Better Brain Fitness
- Podcast: Better Brain Fitness Podcast
Dr. Tommy Wood's Book (Pre-order now):
- The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)
Book Recommendations:
Attention Span by Gloria Mark - how to find focus for a fulfilling life.
The Comfort Crisis by Michael Easter - embrace discomfort to reclaim your wild, happy, healthy self.
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
The aging athlete's journey doesn't have to mean inevitable decline. In this reflective episode, Simon and Bethany Ward revisit September's most impactful conversations, distilling key lessons from their discussions with running coaches Bobby McGee and Matt Pendola, plus Lucy Hurn's inspiring Iron Man journey through menopause.
From proprioception and fast-twitch muscle loss to hormonal chaos and identity questions, this episode tackles the real challenges facing athletes over 50 - and more importantly, the proven solutions that can keep you strong, durable, and competitive for decades to come.
Quote of the Episode
"70% of what we call aging is about inactivity. The areas where you've made the biggest losses over time are the areas where you can make the biggest gains." - Bobby McGee
Key Talking Points
- The Proprioception Problem - Why losing your "feel" for the ground costs you speed and how to restore it
- Fast-Twitch Muscle Recovery - he 5-10% per decade loss isn't permanent if you train smart
- Broken Endurance Strategy - Bobby McGee's run-walk approach for better performance
- Training Through Menopause - Lucy Hearn's practical advice for navigating hormonal chaos
- Identity vs. Performance - Are you still an athlete without a race on the calendar?
- The Minimum Effective Dose - How little training can still deliver results as you age
Key Takeaways
- Listen to your body and respect its signals - Fatigue from hormones feels different than training fatigue
- Eat more protein - Your body becomes less efficient at processing it as you age
- Do what makes you uncomfortable - Avoid only the "safe" training you've always done
- Start with mobility, then stability, then strength - Build your foundation before adding power
- Be flexible with your training plans - Consistency matters more than perfection
- Focus on what you can control - Sleep routines, nutrition timing, and recovery habits
Practical Applications
- Try the cross-hopping drill to assess your proprioception
- Implement run-walk intervals in training and racing
- Include 4-6 rep strength work with longer rest periods
- Track symptoms to identify patterns during hormonal changes
- Prioritise protein at every meal, especially during menopause
If you want listen to the full podcast conversations, here are the links,
Bobby McGee & Matt Pendola - Part 1 - Why running performance declines so fast after 50
Bobby McGee & Matt Pendola - Part 2 - Solutions for maintaining running speed after 50
Lucy Hurn - Qualifying for Kona through the menopause
Beth & Simon Ward - Are you still an athlete if you have no races on the calendar
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Your brain is your most valuable asset - yet most athletes spend more time maintaining their bikes than protecting their cognitive health. In this episode, Simon sits down with neuroscientist Dr. Tommy Wood to explore how endurance athletes can future-proof their brains and maintain sharp cognitive function well into their later years.
Dr. Wood, who has also worked with professional athletes in multiple sports including several Olympians and world champions and is releasing his book "The Stimulated Mind" in March 2026, shares his groundbreaking "3-S" model and explains why up to 70% of dementia cases may be preventable through lifestyle choices we make today.
Quote of the Episode
"The brain is essentially the same as your body - if you want bigger biceps, you need to do bicep curls. If you want a stronger brain, you need to challenge it with complex, novel activities throughout your life."
Dr. Tommy Wood
Key Talking Points
- The Preventable Nature of Dementia – Why 45-70% of dementia cases could be avoided through lifestyle interventions
- The 3-S Model – Stimulus, Supply, and Support as the foundation of brain health
- Cognitive Stimulation Beyond Crosswords – Languages, music, complex motor skills, and social connection
- The Athlete's Advantage – Why complex sports like orienteering beat simple endurance for brain health
- Nutrition for Neuroplasticity – Omega-3s, B vitamins, and the critical role of energy availability
Key Takeaways
- Challenge your brain like you challenge your body – Novel, complex activities drive neuroplasticity
- Social connection is medicine – Isolation and loneliness are major dementia risk factors
- Energy availability matters – Under-fueling affects brain health as much as physical performance
- Sleep is when adaptation happens – Both physical and cognitive improvements occur during rest
- It's never too late to start – Even in your 60s and 70s, the brain responds to new challenges
Dr. Tommy Wood's Book (Pre-order now):
- The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)
Connect with Dr. Tommy Wood:
- Website: drtommywood.com
- Instagram: DrTommyWood
- Substack: Better Brain Fitness
- Podcast: Better Brain Fitness Podcast
Book Recommendations:
Attention Span by Gloria Mark - how to find focus for a fulfilling life.
The Comfort Crisis by Michael Easter - embrace discomfort to reclaim your wild, happy, healthy self.
Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails.
In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready: the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough.
Together, they unpack how both men and women can protect their bone health, maintain strength through midlife and beyond, and build habits that last decades.
Quote of the Episode
“Use your future self as a motivator. I know 80-year-old Juliet pretty well now — and every time I’m doing something good for my bones and longevity, she’s waving her pom-poms.”
— Dr Juliet McGrattan
Key Talking Points
- Bone Health Basics – Why both men and women need to take bone strength seriously, not just post-menopausal women.
- Hormones & HRT – How menopause, testosterone, and modern HRT options affect bone density and long-term health.
- Strength & Impact Training – Why bones need load, impact, and multidirectional movement to stay strong.
- Nutrition Foundations – Getting calcium, vitamin D, and protein right — plus fuelling properly for endurance.
- Sleep, Recovery & Lifestyle – How rest, sleep, and everyday movement protect your healthspan as much as your bones.
Key Takeaways
- Bones need impact – Walking, hopping, lifting, and loading keep your skeleton strong.
- Endurance isn’t enough – Running, cycling, or swimming alone won’t protect bone density.
- Fuel properly – Under-eating and low energy availability are major risks for bone loss.
- Recovery matters – Sleep and rest are when your bones and muscles actually rebuild.
- Train for your future self – Every strength session today is an investment in how you’ll move at 80.
🔗 Links & Resources
- Royal Osteoporosis Society: — practical guidance on exercise and nutrition.
- NHS guidance on Osteoporosis
Follow Dr Juliet McGrattan:
Website - https://drjulietmcgrattan.com
Instagram - @drjulietmcgrattan
Facebook - @DrJulietMcGrattan
LinkedIn - @DrJulietMcGrattan
Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/
Book Recommendation:
From Simon: Outlive by Peter Attia — exploring healthspan vs lifespan.
From Juliet: The Power of Fun: How to feel alive again' by Catherine Price
From Catherine: This is going to hurt … by Adam Kay
Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.
The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her first Ironman not knowing what had happened.
Together they share how they navigated the trauma of that day, the long road of rehab and recovery, and how they went on to cycle 19,200km through 27 countries. This conversation is about resilience, partnership, and finding perspective when life throws you the unexpected.
What You Will Learn in This Episode
- How Tom coped with a devastating accident and what it taught him about resilience
- Julia’s perspective on racing while not knowing what had happened to Tom
- Why rehab demands the same discipline and mindset as Ironman training
- How their year-long world cycling trip helped rebuild confidence and strength
- The lessons this experience offers about perspective, gratitude, and living fully
Resources and Links
Check out Tom & Julia’s YouTube channel for an incredible video of their travels
1 year from Singapore to London
You can also follow their adventures on Instagram
Pedallingbikes
They also love reading and recommend the following books
Tom - How Not to Age by Dr Michael Greger
Julia - Roar by Dr Stacey Sims
Thanks for Listening 🙏
Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.
The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their healthspan. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions.
If part one painted the picture of why running performance declines after 50, today is all about how to fight back. From mobility and stability foundations to strength, power, and “broken endurance” running, Bobby and Matt lay out practical strategies that any athlete can implement to keep running strong well into their later years.
Whether you’re in your 40s, 50s, or 60s and want to maintain speed, resilience, and confidence on the run, this episode is packed with actionable advice.
What You’ll Learn
- Why mobility and stability are the true foundation before strength work
- The role of power training (and why it matters more than brute strength)
- How the soleus muscle acts as your “second heart” — and why training it is essential
- The benefits of broken endurance running (run-walk strategies that actually make you faster)
- Gender-specific considerations: mobility vs. stability focus for men and women
- How to reframe ageing as an opportunity for your biggest gains
Connect with Us
If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.
Connect with Bobby McGee
Website - bobbymcee.com
Instagram - bobbymcgeerunning
Pendola Project - Run Form
Bobby also recommends the following books
Endure - Alex Hutchinson
The Transformational Power of Pure Intelligence Cory Reich
Bobby is a consultant for STRYD power meters, He highly recommends the Duo if you want state of the art mechanical data to work on your run
Connect with Matt Pendola
Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol
Instagram: @PendolaProject
Facebook: PendolaProject
Matt recommended the following book:
Win the Inside Game by Steve Magness- I feel this book has helped me to navigate modern life's "threats" with tools on how to turn them into meaningful "challenges".
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In this eye-opening first part of a two-part series, host Simon Ward sits down with world-renowned running coach Bobby McGee and strength specialist Matt Pendola to tackle a frustrating reality many over-50 athletes face: while swimming and cycling performance may hold steady, running seems to decline more sharply with age.
This isn't just anecdotal - it's a well-documented phenomenon that affects both male and female endurance athletes. The trio dive deep into the physiological, neurological, and cultural reasons behind this decline, setting the stage for practical solutions in part two.
Key Point 1: It's Neurological First, Physical Second
Your brain loses the ability to judge foot-to-ground distance, causing harder landings and longer ground contact times.
Key Point 2: Running is Biomechanically Unique Among the Three Sports
Unlike supported swimming and cycling with concentric contractions, running demands unsupported eccentric loading under massive forces.
Key Point 3: We Do What We're Good At (And Avoid What We Need)
Aging athletes gravitate toward endurance work while abandoning the sprinting, plyometrics, and strength training they desperately need.
Key Point 4: 70% of "Aging" is Actually Inactivity
Most performance decline attributed to age is actually due to lack of specific training - your greatest gains come from your greatest losses.
Connect with Bobby McGee
Website - bobbymcee.com
Instagram - bobbymcgeerunning
Pendola Project - Run Form
Bobby also recommends the following books
Endure - Alex Hutchinson
The Transformational Power of Pure Intelligence Cory Reich
Bobby is a consultant for STRYD power meters, He highly recommends the Duo if you want state of the art mechanical data to work on your run
Connect with Matt Pendola
Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol
Instagram: @PendolaProject
Facebook: PendolaProject
Connect with Us
If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
What happens when your body changes the rules halfway through your biggest athletic goal? Lucy Hurn found out when perimenopause hit during her 8-year quest to qualify for Kona.
In this raw and practical episode, Lucy shares her journey from struggling with fatigue, irregular recovery, and changing physiology to finally earning her spot at the Ironman World Championships. This isn't just about getting faster — it's about adapting, listening to your body, and redefining what success looks like.
Key insights from this conversation:
• Listen to your body becomes non-negotiable — especially when hormones make recovery unpredictable
• Fuelling enough is harder than you think — why most female athletes under-eat and how it sabotages performance
• Your thoughts aren't facts — learning to reframe negativity can transform your training and racing
• The guilt factor — why women struggle more with training time and how to navigate family responsibilities
Practical takeaways for training through perimenopause:
• Build flexibility into training plans — some days you adapt, some days you skip entirely
• Prioritise protein at every meal (minimum 1g per kg bodyweight, building up from there)
• Focus on what you can control: sleep hygiene, nutrition quality, stress management
• Track your symptoms to understand patterns and communicate effectively with healthcare providers
Resources & Links:
• Book recommendation: A Life Without Limits by Chrissie Wellington — Lucy's inspiration for her Kona goal
• Research mentioned: Work by Dr. Natalie Brown on training around menstrual cycles and menopause -
• Training philosophy: "You don't get fitter from training — you get fitter from recovery from training"
Connect with Lucy Hurn:
Lucy is the owner of Feel Fit with Lucy and helps women achieve big race goals while building both fitness and confidence. Her coaching covers training, nutrition, mindset, race planning, and stress management.
Instagram: @feelfitwithlucy
Facebook: Feel Fit with Lucy
LinkedIn: Lucy Hurn
YouTube: Mobility Monday videos
Membership for female triathletes and runners: feelfitwithlucy.co.uk/membership
Free resources: feelfitwithlucy.co.uk/freebies
Connect with Us
If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Most of us define ourselves by the training plan, the race on the horizon, the number pinned to our chest. But what happens when that’s gone — through injury, retirement, or just life getting in the way?
In this episode, Simon and Beth dig into the messy subject of identity in sport:
- Are you still an athlete without an event to aim for?
- Is identity shaped by how we see ourselves, or how others see us?
- Why it’s vital to build interests beyond swim, bike, run.
- Practical ways to navigate transitions and protect your sense of self.
A conversation every athlete will face sooner or later.
Resources & Links:
Check out this blog post which explains The Change House model
- Models on managing change (including The Change House). Links in show notes.
Coming up soon:
Episodes on fasting, and why so many runners notice a decline in their 50s (and what you can do about it). If you have questions, please share them with us.
Battle Ready reminder:
WE DON'T RUST, WE RISE!
Connect with Us
If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In this week’s episode, Simon and Beth broadcast from Istanbul, fresh from Simon’s attempt at the iconic Bosphorus Cross-Continental Swim. Covering 6.5km from Asia to Europe, this unique race combines history, strategy, and a little bit of chaos. Beth puts Simon in the hot seat to find out what the experience was like, what really happened with the current, and how his Battle Ready approach allowed him to take it on without changing his regular training.
They also look back at Simon’s recent 218km gravel ride across Salisbury Plain, discussing how consistency, strength training, and sustainable routines can keep you prepared for big adventures—whether you’ve got three months’ notice or just a week.
What You’ll Learn in This Episode
- The history and logistics of the Bosphorus Swim, including how to qualify and what makes it so different from a normal open-water race.
- Why navigation and currents are just as important as fitness on race day.
- The reality of swimming among thousands of jellyfish—and why they weren’t as scary as expected.
- How Simon’s regular three-times-a-week swim routine (plus strength and mobility) was enough preparation.
- Reflections from a 218km gravel ride: pacing, heat, cramp, and the importance of being “always ready.”
- Why Battle Ready training is less about huge training blocks and more about building a consistent lifestyle.
Get a feel for the event by watching this video Bosphorous Cross Channel swimmers guide
Connect with Us
If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In this episode, Simon and Beth explore one of the most common (and misunderstood) challenges in long-term endurance training: motivation.
Why do some people train consistently, even without a race on the calendar, while others need the pressure of an event to get out the door? Is one approach better than the other? And how does motivation evolve as we age?
With Beth firmly on Team Extrinsic and Simon on Team Intrinsic, this episode dives into a light-hearted but deeply useful discussion around how to stay consistent — especially when your goals change or life gets in the way.
🧠 Topics Covered
- The difference between intrinsic and extrinsic motivation in endurance sport
- How your “why” changes over time — and why that’s OK
- Coping with the post-race flatness and loss of direction
- The power of habit, routine and process goals
- How injuries, illness, and life stress affect motivation
- Tips for staying active when you're short on time or feeling low
- The role of coaching, journaling, and accountability
- Why motivation isn't always the answer — and what matters more
- Beth’s honest take on racing, training, and getting out in British weather
- Why ageing athletes need to rethink their long-term goals
Key Takeaways
- Motivation will come and go — but habits, routines, and a strong “why” will keep you moving forward.
- You don’t always need a race — you need a rhythm that supports your life.
- Tracking small wins (like consistency streaks or journaling progress) builds real momentum.
- Whether you're aiming for performance or long-term health, staying Battle Ready is about showing up — imperfectly, but persistently.
Listener Poll
Are you Team Intrinsic (like Simon) or Team Extrinsic (like Beth)?
Vote on our Instagram stories or drop us a message with your take!
Connect with Us
If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.
Check out my Instagram and YouTube channels
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
In this week’s High Performance Human podcast, I’m joined once again by my “exotic-accented” co-host Beth to share the five habits that have made the biggest difference to my health, performance, and longevity over the past decade. From recovering after a serious bike crash to fostering a very enthusiastic guide dog puppy, Simon and Beth dive into how small, consistent changes can have a huge long-term impact.
You’ll hear:
- Why daily mobility work became non-negotiable after injury
- The link between sleep quality and mood, recovery, and long-term brain health
- How reducing alcohol and sugar/ultra-processed foods has transformed energy levels
- The importance of strength training for functional fitness and ageing well
- The “next habit” Simon is adding — and Beth’s new challenges
Expect practical tips, relatable stories, and a few laughs along the way (plus some background “input” from Olympia the Labrador).
Check out this photo of Olympia and me doing downward dog yoga pose
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Listen to the podcast with Helen Gorman - Unlocking Swim Potential without Extra cost or Effort
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
This week’s episode flips the script on talent. Helen Gorman welcomes Simon Ward to discuss the overlooked factors that separate good athletes from great ones—none of which require natural ability.
Drawing from decades of experience, including his work with the Brownlee brothers, Simon shares key traits like consistency, coachability, and a strong work ethic. The conversation unpacks how subtle behaviours—like showing up on time, maintaining a positive attitude, and preparing well—can have a huge cumulative effect on performance and longevity.
The episode also covers:
- Insights from coaching elite and Masters athletes
- Longevity habits: sleep, hydration, mobility, and strength
- Travel tips for international competitions (especially relevant for those heading to Singapore or Wollongong)
- Why strength training matters more as you age
- Adapting to heat and time zones without derailing performance
Whether you’re a seasoned swimmer, a triathlete, or just want to optimise your training after 50, this chat is packed with practical, zero-cost takeaways to elevate your performance.
Listen now and discover what it really takes to be “talented.”
Discover more from Helen Gorman on the Freestyle Media podcast – click here to listen.
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
In this episode, Simon chats with long-time triathlete and inspiring age-grouper Liz Dunlop. With a triathlon career spanning over three decades, Liz shares how she maintains her motivation, copes with injuries, and balances lifestyle with performance. Now approaching her 70s, Liz continues to train, race, and inspire, proving that age is no barrier to athletic ambition.
We discuss:
- How Liz first got into triathlon in 1990 – and won her debut race
- Her Scottish roots, sunny winters in Cyprus, and love of paddleboarding
- Overcoming injuries: ACL surgery, broken bones, and osteopenia
- Why strength training and flexibility become more important with age
- Her long streak of racing in triathlons (even during COVID!)
- Training habits that keep her fit, healthy and happy
- How she copes with fluctuating motivation – and her plans for future racing
A joyful, energetic, and honest conversation about what it takes to stay battle ready—well into your 60s and beyond.
Refreshingly, Liz doesn’t do social media which is probably how she manages to get so much training done!
She did however share a great book to read.
Till the dust settles - by Pat Young. “A wickedly unnerving thriller”
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
In this episode, I chat with Emma Stoney and Katie Gill — athletes, coaches, and the driving force behind Pretty Gritty, a Yorkshire-based community for female triathletes. We explore how they created a supportive space for women in sport, the unique challenges facing female athletes, and how they balance family, coaching, and business.
We discuss:
- How an ankle injury sparked new reflections on risk, adventure, and storytelling
- Why many women feel conflicted about long-distance triathlon training
- The surprising power of community, confidence, and showing up
- How Pretty Gritty grew from a local swim session to a thriving community, apparel brand, and retreat business
- Why they’ve stuck to their “women only” ethos — and how it’s shaped their success
Resources & Links:
Follow Pretty Gritty on Facebook, Instagram, YouTube (For adventure videos, workouts, marathon training vlog.)
You can also join the community of over 6000 women. At their Facebook group PrettyGrittyWomen
Pretty Gritty have some amazing retreats coming up in September and October with availability. Find out more by visiting their website
As you know we ask all guests to recommend their favourite books:
From Katie - Ultra Processed People by Chris van Tulleken
From Emma - Shoe Dog, a Memoir by the Creator of NIKE by Phil Knight
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
We’re flipping the script! In this special episode of the High Performance Human Podcast, Simon hands over the reins to co-host (and wife) Beth, who takes her first turn in the host's chair — and puts Simon firmly in the hot seat.
With zero preparation and no idea what’s coming, Simon fields Beth’s awkward, cheeky, and insightful questions. They dive into:
- What it’s really like coaching your spouse
- The challenge of balancing coach/athlete dynamics with a relationship
- When a coach needs to hold an athlete back — not push them harder
- Whether Simon ever secretly wants to fire his athletes
- What race Beth should do next (and what she'd never do)
- Could Beth ever beat Simon in a race?
- The dream Beth-designed training camp (spoiler: there’s coffee, horses, and plenty of naps)
Plus… a few surprises, some laughs, and the birth of a new regular feature — Beth’s Awkward Question of the Week.
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
This week I'm joined by swim coach and author Paul Eaglestone, whose new book Freespeed offers a simple but powerful approach to improving front crawl technique — especially for triathletes.
Paul shares insights from a lifetime in swimming, including his early coaching work with Olympic triathlon champion Alex Yee, and why he believes most triathletes can find "free speed" in the water through better technique, not harder work.
From hydrodynamics and stroke mechanics to the role of kicking, turns, and even dryland training, this conversation is packed with practical advice for swimmers of all abilities — whether you're tackling your first sprint triathlon or chasing a Kona slot.
What You’ll Learn:
- Why Paul prioritises efficiency over intensity — especially for triathletes
- How he helped Alex Yee become a smooth and confident swimmer
- The importance of stroke count as a metric for swim progress
- What triathletes can learn from elite swim training — and what they should ignore
- Why drills, kicking, and even tumble turns matter for open water performance
- How to use "target pace" training for real, measurable swim improvements
- Paul's take on mobility, strength training, and the ideal swim training mix
- Open water training tips: how much is enough and what to practise
Grab the Book:
Freespeed by Paul Eaglestone – available now
Connect with Paul:
Find Paul on social media or Zwift. Reach out if you’ve read the book or want to challenge his ideas!
Facebook - Freespeed Swimming
Paul Eaglestone
Instagram - peagle1867
Freespeedswimming
Paul highly recommends the following book
The Talent Code - Daniel Coyle
Like What You Heard?
If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread the word about using FreeSpeed to swim faster
Useful Links:
- Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- Follow our Ironman Austria Travel Diary on Facebook
- Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
In this candid and deeply personal episode, Beth takes the lead to discuss a topic close to her heart—body image and the challenge of making sustainable changes to weight and body composition. Stepping away from racing and performance metrics, Simon and Beth reflect on the psychological, emotional, and practical aspects of health-focused weight management, particularly for those with a history of disordered eating.
Topics Discussed:
- Beth’s personal history with scales, disordered eating, and body image
- Why weight and performance aren’t always linked
- The dangers of equating “looking good” with “losing weight”
- How to create a sustainable and healthy relationship with food
- Recognising habits and making small, manageable changes
- The role of strength training in improving body composition and metabolism, especially over 50
- Sustainability: finding a way of eating that works for you, long term
- Why scales can be misleading—and how to track progress without them
Key Quotes:
"You can love yourself and still want to change."
"Sustainable changes are about what you add, not what you restrict."
"Our goal isn’t lifespan—it’s health-span."
Resources & Links Mentioned:
- Lexi Kelson podcast - Racing Performance: is being lighter truly an advantage?
- Beth & Simon’s high performance breakfast bowl (YouTube) - 2 Minute breakfast
- Body image advocate Danae Mercer’s Instagram page
- Free PDF: How to Create a Battle Ready Lifestyle
If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread a healthy, realistic message about body image and self-care.
Useful Links:
- Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- Follow our Ironman Austria Travel Diary on Facebook
- Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
One week after crossing the finish line at Ironman Austria, Beth returns to the podcast to share what the experience really felt like—after the adrenaline wore off. From analysing her performance to navigating recovery, she opens up about the emotional rollercoaster, the lessons she’s taking forward, and how her mindset continues to evolve.
Whether you’re planning your own big event or just curious about what happens after the finish line, this episode offers a thoughtful and honest debrief.
What You'll Learn:
- Why Beth is proud of the finish but still wants to improve on swim and bike performance
- How Precision Fuel & Hydration helped dial in her race-day strategy
- What surprised her most about recovery (hint: hunger hits later!)
- Why collecting more data might be key for future races
- What’s next: from gym classes to fun runs—and a growing interest in coaching others
Standout Quotes:
⏱️ 8:07 “I have worked so hard for that finish. But then as the days go by, I'm like, I have so much work. I have to figure out what happened on the bike. I have to work on my swim stroke.”
⏱️ 13:04 “Maybe I use heart rate in the future. I'm not a fan of using gadgets… but if I really want more information, I need to collect more data.”
⏱️ 26:03 “I’m looking forward to doing things I didn’t have time for… taking classes at the gym, just going for runs for fun.”
If you missed the race-day episode.. Catch up here
Useful Links:
- Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- Follow our Ironman Austria Travel Diary on Facebook
- Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
In this emotional and inspiring episode, Simon sits down with Beth to unpack her unforgettable day at Ironman Austria. From tranquil lake swims and smooth alpine roads to an intense race against the clock and searing heat, Beth shares the highs, lows, and mental battles of race day. This is more than a race recap—it's a story of resilience, mindset, and sheer determination.
What You’ll Hear:
- How pre-race nerves were surprisingly absent (until they weren’t!)
- The benefits of arriving early and staying in a motorhome right by the start line
- Why Beth had mixed feelings about the wetsuit swim
- Insights into the beautiful but deceptively tough Austria bike course
- The drama of chasing the 6pm bike cut-off and making it by 39seconds
- Emotional moments during the marathon and why a simple wristband became a powerful symbol
- How support—both on-course and from a WhatsApp group back home—carried her through
- Reflections on hydration, fuelling, and racing smart in brutal heat
Notable Quotes:
“It was so tempting to stop when I saw others quitting… but I thought, you’re always in the fight—until you’re not.”
“I honestly believe if it wasn’t for the two people I ran with, I wouldn’t have finished.”
“The aid station volunteers weren’t just handing out drinks—they looked you in the eye and asked, Are you OK? It meant the world.”
Useful Links:
- 💬 Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- 📸 Follow our Ironman Austria Travel Diary on Facebook
- 🏊♀️ Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Some FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
In this episode, Simon chats with Martin Whitaker — a performance coach and PhD researcher specialising in blood flow restriction (BFR) training — about powerful tools for boosting performance, enhancing recovery, and staying fit for life.
Topics Discussed:
- What is blood flow restriction training and how does it work?
- Strength and hypertrophy gains with lower loads
- Case studies from ACL rehab and elite football clubs
- VO₂ Max development using low-intensity interval training with BFR
- Using BFR for recovery, tapering, and mid-competition maintenance
- Who should not use BFR (health contraindications like DVT or AFib)
- Why VO₂ Max matters for longevity (Peter Attia’s “Centenarian Decathlon” idea)
- How to structure high-intensity VO₂ Max intervals for over-50s
- The importance of fat max, fractional utilisation, and fuelling strategy
Quotes:
“VO₂ Max is a bit of a vanity number for athletes… but it’s also one of the strongest predictors of longevity.” — Martin Whitaker
“BFR lets you get the same strength gains at 20–40% of 1RM that you'd usually need 70% for.”
“High-intensity work gets harder with age — but it also gets more important.”
Call to Action:
If this episode inspired or helped you, please:
- Leave us a ⭐️⭐️⭐️⭐️⭐️ review
- Subscribe to the High Performance Human Podcast on your favourite platform
- Share this episode with a friend who's racing soon!
Resources & Links:
- Saga Fitness BFR cuffs
- Research paper on BFR safety - https://pmc.ncbi.nlm.nih.gov/articles/PMC6530612/
- VO₂ Max tables and fat oxidation graphs (shared by Martin)
- Join Simon’s SWAT Inner Circle: [Insert link]
Learn more about Martin
Website - https://onetakefitness.com/
Facebook - OneTakeFitness
Instagram: Personal - MartinWhitaker
Business - OneTakeFit
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
- Sign up for Beth’s weekly newsletter
Some FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
This week, I’m joined by triple Olympian, world champion cyclist, PhD engineer—and now author—Emma Pooley. From humble beginnings as a cross-country runner to Olympic silver in the time trial, Emma shares her fascinating athletic journey, why she hated cycling at first, and how she learned to love descending.
They explore:
- Why joy—not just performance—should drive training
- Emma’s candid experience with eating disorders in elite sport
- The benefits of real food over engineered nutrition
- Her new book Oat to Joy—a mix of simple recipes and powerful personal stories
- Bike fit for smaller athletes (and why crank length matters!)
- Training smarter with age, embracing strength work and quality sleep
- And why she prefers butter before jam on a scone!
Whether you're an elite athlete or a weekend warrior, Emma’s insights on food, fitness, mindset, and longevity will leave you inspired and smiling.
Notable Quotes:
“The more I ate, the faster I was.”
“True courage is tackling the things you're scared of, not pretending the fear doesn’t exist.”
“You’re not always going to be an athlete, but you’re always going to be a human.”
Links & Resources:
Oat to Joy - You can also buy Emma’s book in the UK via the Alpkit stores
Find Emma on the following channels:
Website: (forever home for Oat To Joy): https://www.emmapooley.net/oat-to-joy/
Instagram: Oat To Joy instagram: https://www.instagram.com/oat_to_joy_recipes/?hl=en
Emma Pooley - https://www.instagram.com/pooleyemma/?hl=en
BlueSky: https://bsky.app/profile/pooleyemma.bsky.social
If you are NOT in the UK then you can also get hold of Emma’s book’s here: USA, EU, Switzerland
Emma’s book recommendation:
Myths of Sport Performance by Dr Amy Whitehead and Jenny Coe. Fascinating insights by experts. Busts some myths and makes advanced theory interesting and relatable.
These are links to some other cool stuff that Emma recommends, because sport can make a difference even in the big things:
- Gaza Sunbirds: https://gazasunbirds.org/
- Asylum for Afghan cyclists in mortal danger and needing rescue: https://shannongalpin.substack.com/p/an-open-letter-to-global-cyclists
- The Green Runners (I chose to end my sponsorship with a running brand to join them): https://thegreenrunners.com/
Some FREE Downloads for you
Click here for the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Call to Action:
If this episode inspired or helped you, please:
- Leave us a ⭐️⭐️⭐️⭐️⭐️ review
- Subscribe to the High Performance Human Podcast on your favourite platform
- Share this episode with a friend who's racing soon!
Looking for more content?
Check out my Instagram and YouTube!
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
Beth is back! Just two weeks out from Ironman Austria, Simon and Beth chat through the highs and hurdles of her training journey. From emotional breakthroughs in the pool with swim coach Ray Gibbs to navigating the challenges of a new bike setup, nutrition plans, and a warm-up race at Outlaw Half—this episode is packed with insights for any triathlete prepping for race day.
Key Topics:
- Beth’s follow-up session with swim coach Ray Gibbs
- Embracing technique over speed and building long-term swim efficiency
- First impressions of Beth’s new Ribble road bike
- Bike fitting insights from Phil Burt
- Nutrition planning with Precision Fuel & Hydration
- Warm-up race reflections from Outlaw Half
- Upcoming van-life adventure to Klagenfurt for Ironman Austria
- The adrenaline boost from finally receiving the Athlete Guide
Memorable Quotes:
"Your times might not improve, but if you become more efficient, you’ll save matches for the bike and the run." – Ray Gibbs (via Beth)
“You’re not racing anybody else except the course and your own thoughts.” – Simon Ward
“The swim will always be my speed bump I need to get over to get onto the bike.” – Beth Ward
“Precision planning and preparation prevents p**s poor performance.” – Beth quoting her favourite sticker from PF&H
Resources & Links Mentioned:
- Swim analysis with Ray Gibbs – Contact Ray Gibbs
- Bike fitting with Phil Burt – Visit Phil Burt Innovation
- Nutrition strategy call with Emily at Precision Fuel & Hydration – Book a call with a Precision Fuel & Hydration expert
- To get 15% off your first PF&H order via our podcast link – drop me an email and I’ll share it personally
- Comparison swim videos from both Ray sessions – [Linked in full show notes or Simon’s site]
- Follow Beth’s Austria race journey on Facebook – Friend request Beth here
Some FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
My personal daily mobility routine, please click HERE**
FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Call to Action:
If this episode inspired or helped you, please:
- Leave us a ⭐️⭐️⭐️⭐️⭐️ review
- Subscribe to the High Performance Human Podcast on your favourite platform
- Share this episode with a friend who's racing soon!
Looking for more content?
Check out my Instagram and YouTube!
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
For any questions please email Beth@TheTriathlonCoach.com.
You’ve trained for months, followed the plan, and now race day is approaching. But even the best preparation can fall apart without smart execution on the day.
In this solo episode, I break down the five essential components of a successful race day plan — helping you avoid common pitfalls and stay calm, confident, and in control. Whether you’re doing a triathlon, long sportive, or any endurance event, these strategies will help you perform at your best when it counts.
What You’ll Learn
- The #1 reason athletes blow up on race day — and how to avoid it
- Why pacing by feel (RPE) can be your best ally in the swim
- How to combine heart rate, power, and pace for optimal performance
- The three critical numbers every athlete needs to know about nutrition
- What to think about — and when — to build mental resilience
- How to avoid common race day kit disasters
- Why your race week and morning timetable could make or break your day
Download the Free Race Day Execution Checklist
To make it even easier, I’ve put together a free, downloadable checklist covering all five elements we discuss today — pacing, nutrition, mindset, equipment, and your timetable.
Click here to get the checklist
Links and Resources
Book a call with a Precision Fuel & Hydration expert to discover your 3 key numbers and build a race day strategy to help execute your race plan
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Listener Call-to-Action
If this episode helped you, please share it with a training partner or clubmate — someone who needs to hear this before race day. And if you’ve got a moment, leave a quick rating and review. It helps the show grow and reach more athletes like you.
Don’t forget to subscribe so you never miss an episode of the High Performance Human Podcast.
Looking for more content?
Check out my Instagram and YouTube!
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
This week, I’m catching up with an old friend and long-time triathlon devotee, Tim Ashelford. With over 35 years in the sport, Tim has quietly built a life around consistent training, minimal injuries, and a mindset that favours long-term health over short-term glory.
Together we explore:
- The early days of UK triathlon clubs (and some very questionable kit choices!)
- Why Tim chose not to pursue Ironman long-term
- The underestimated value of sprint and standard-distance racing
- How to stay healthy, consistent, and enthusiastic after 60
- The training and lifestyle tweaks that support performance as we age
We also touch on smart nutrition, strength training, sleep, and that all-important lesson of not training through niggles.
Tim’s story is a powerful reminder that you don’t have to chase volume or sacrifice joy to stay fit for life.
If you’d like to follow Tim there are several channels you can choose from.
You might be most interested in his Strava account if you want to check out his training
Strava
LinkedIn Tim Ashelford
Facebook Tim Ashelford
https://triathlon.org/athletes/profile/20508/tim-ashelford
Tim’s inspirational book
As you know we ask all of our guests to recommend a book that has inspired them. This is Tim’s choice:
Into Thin Air by Jon Krakauer. The gripping account of his experience in the 1996 Mount Everest disaster, in which eight climbers were killed and several others were stranded by a storm. An epic read with insights into endurance, bravery, survival, heroism, tragedy and judgement.
Links & Resources:
- Join the SWAT Inner Circle – My coaching community for athletes who want to train smart and stay healthy: [link]
- Watch the YouTube video: [link]
- Learn more about 1:1 coaching: [link]
Enjoyed this episode?
Please share it with a friend, leave a review, and don’t forget to subscribe so you never miss an episode of the High Performance Human Podcast.
Looking for more content?
Check out my Instagram and YouTube channels!
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
What does it really mean to be battle ready? In this episode of the High Performance Human Podcast, host Simon Ward breaks down a smarter, more sustainable approach to health and fitness — one that’s built for the demands of everyday life, not just race day.
Forget chasing peak performance 24/7. Instead, Simon explores how to create a balanced, resilient body and mind through consistent training, smart recovery, and holistic health habits.
Whether you're a triathlete, weekend warrior, or just someone who wants to stay strong and active as you age, this episode gives you the tools to be fit for life — not just for now.
💡 Topics Covered:
- Why you don’t need to be at peak fitness to be ready for life
- The importance of a well-rounded training plan (cardio, strength, mobility)
- How to train smarter with different intensity zones, including Zone 2, VO2 max, and sprint work
- How the “reps in reserve” principle protects you from burnout and injury
- Finding your personal training sweet spot for long-term consistency
- The role of sleep, nutrition, and stress management in building true health and immunity
Links & Resources:
- Watch the YouTube video: “How to Be Battle Ready”
- Listen to the recent podcast with Dave Hill
- Explore VO2 Max interval training with Paul Laursen
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Support the Podcast:
- Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
- Subscribe to the High Performance Human Podcast so you never miss an episode
- Share this episode with a friend who wants to train smarter and stay healthy for life
- Leave a review – it really helps others discover the show!
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
You’ll also find some really great content on my Instagram and YouTube!
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
In this heartfelt and deeply insightful conversation, Simon Ward speaks with long-time podcast listener and endurance athlete Dave Hill, who shares his recent journey through an unexpected prostate cancer diagnosis, treatment, and recovery.
Despite being in excellent health, with a strong training routine, healthy nutrition, and a proactive attitude towards wellbeing, Dave’s story begins with a routine blood test that flagged an elevated PSA level – a silent sign that something was amiss.
Topics Covered:
- Why "battle ready" fitness is about more than just being event-ready
- How a strong foundation of fitness, mobility, and mindset supported his recovery
- The challenges of post-op recovery, from pelvic floor retraining to regaining bladder control
- The role of HRV monitoring in recognising stress and tracking recovery
- How small, consistent habits are part of paying into your “health pension”
Key Takeaways:
- Health doesn’t guarantee immunity, but it significantly improves your resilience.
- A proactive check-up could be life-saving – don’t wait for symptoms to appear.
- Recovery is a form of training: take it seriously, go slow, and trust the process.
- Long-term lifestyle habits like sleep, nutrition, and strength work really matter when it counts most.
🧠 Memorable Quotes:
“You shouldn’t be scared of these things. You can’t control everything, but you can put yourself in the best position to come out better.”
– Dave Hill
“Recovery is now the training.”
– Simon Ward
To keep up with Dave, his recovery and his goal to be ‘battle ready’ for anything follow him on:
Instagram: @drhill99
Dave’s favourite books which has provided him with inspiration in his own battles are:
All that Matters - Chris Hoy - Explores the challenges he has faced so far and how he is using them to find focus on things that matter.
Adventure Mind - Belinda Kirk - The explores why adventure is an essential part of our health and well being
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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For any questions please email Beth@TheTriathlonCoach.com.
Why You Should Listen
Aging doesn’t have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you’re an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing.
From lifting weights to sleeping better, eating smarter and moving more — this is your roadmap to a longer, more vibrant healthspan.
What We Cover:
- Sleep quality – Why it’s the foundation of recovery, hormone balance, decision-making and body composition
- Strength training – How to rebuild muscle, improve metabolism and reduce injury risk
- VO₂ Max and high-intensity training – How to use short, intense efforts safely to improve cardiovascular health
- Nutrition – Why older adults need more protein and fewer processed foods
- Daily movement and mobility – The underrated secret to injury prevention and joint health
Quotes to Remember:
“It’s not only possible to slow down the ageing process — you can actually make gains. Almost like getting younger as you get older.”
“Think of metabolism like your home thermostat. Cardio turns the gas fire on, but muscle mass turns the dial up 24/7.”
“Mobility is prehab, not rehab. It’s what keeps you out of the physio’s office.”
Resources & Mentions:
- Past episodes on sleep, nutrition, and strength training simonward.podbean.com
- Want help implementing these habits? Contact Simon — details in the show notes
- Book mentioned: Science and Application of High-Intensity Interval Training – Paul Laursen
Connect with Simon
If this episode hit home and you're ready to take action, drop Simon a message. Whether you're just starting or looking to level up your performance, he’d love to hear from you. Contact details are in the show notes.
Like what you heard?
Please share this episode with someone who’s ready to challenge the ageing curve — and leave a quick review if you’ve got a minute. It really helps others find the show!
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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For any questions please email Beth@TheTriathlonCoach.com.
In this solo episode, Simon Ward breaks down six simple but powerful daily health metrics that can help you make smarter training and lifestyle decisions—without being overwhelmed by tech or data. And the best part is they are either free or very cheap to measure.
Whether you're an athlete over 50, a weekend warrior, or simply looking to better understand your body, these metrics offer valuable insights into your health, recovery, and overall performance potential.
Why They Matter
Tracking just a few of these each day can help you:
- Spot illness or overtraining early
- Make better decisions about when to train or rest
- Understand the impact of lifestyle habits (like alcohol or poor sleep)
- Build long-term resilience and sustainability
Simon also shares how many of his athletes have made lasting changes—like cutting alcohol—based on what these simple metrics revealed.
Your Turn
Are you using any of these metrics? Got a story where one helped you make a positive change? Simon would love to hear from you.
Don’t forget to subscribe, share with a friend, and leave a review if you enjoyed the show. Thanks for listening—and happy training!
Bonus Resources
Free Infographic: Get a visual summary of all six metrics and their benefits – click here.
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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You’ll also find some really great content on my Instagram and YouTube!
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If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
When I trained for my first Ironman back in 1995 — nearly 30 years ago — there weren’t many resources available. That presented a real challenge. It was all trial and error.
Fast forward to today, and we’ve got the opposite problem: too much information. With so much out there, it can be hard to know what really matters.
The key? Getting the right information — and focusing on the things that actually make a difference on race day.
Most athletes are fixated on crossing the finish line — and sure, that’s a huge achievement. You’ll earn the medal, the bragging rights, and maybe even the tattoo. But in those 140.6 miles between the start and the finish, there are countless ways for your race plan to unravel.
In this episode, I dig into the things people don’t tell you about racing Ironman — the insights that only come from experience.
Topics I cover:
- Why investing in yourself is non-negotiable
- Comfort vs speed — and why both matter
- Is FTP really that important?
- How the final 20K of the run reveals everything
- Practising your race-day nutrition strategy
- The importance of facing what scares you
- Checklists: the unsexy secret to race-day confidence
Whether you're gearing up for your first Ironman or looking to go faster in your next, this episode will help you focus on what really counts.
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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You’ll also find some really great content on my Instagram and YouTube!
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Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
What do you get when you combine a full-distance Ironman with not one but two full Hyrox events? A self-created endurance monster called TRIROX—and that’s exactly what Gaz McNamara is taking on to raise funds for the military charity REORG. (BREAKING NEWS - The event date is now set as 20 Sept, 2025)
Gaz, a former military PTI and triathlete with two decades of experience in physical training and rehabilitation, shares the why, how, and what was I thinking? behind this uniquely brutal challenge. Expect a mix of inspiration, realism, and practical wisdom for anyone looking to push their limits—physically and mentally.
Why You Should Listen
- Discover what TRIROX is – a jaw-dropping combination of Ironman and Hyrox, with full events placed between triathlon legs.
- Get insights into hybrid endurance training – how Gaz balances strength, aerobic capacity, and fatigue management.
- Learn from a military-informed mindset – Gaz’s tactical approach to resilience, training blocks, and planning for pain.
- Hear the importance of community and giving back – how REORG helps veterans transition through fitness and camaraderie.
- Find out how he’s preparing physically and mentally – from managing cramp and calorie burn to visualising the darkest moments.
If you would like to make a donation to ReOrg then please visit the Just Giving page for this event
To follow Gaz’s progress, please check out his Instagram channel:
plug_in_rehab
gazmac_yorkshire
Youtube:
the-unretired-athlete
Gaz’s recommended book is:
‘The Red On revolution’ by Mike Chadwick – “a great read and one that really makes you think about the reasonings behind some of your choices”
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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You’ll also find some really great content on my Instagram and YouTube!
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If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundaries—both physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete.
Why You Should Listen:
Rosie’s story is a masterclass in grit, adaptability, and quiet determination. Whether you're an athlete, coach, or someone chasing a challenging goal, her perspective on resilience, humility, and high achievement will inspire you to keep going—even when the odds are stacked high.
In This Episode:
- Rosie's unexpected entry into triathlon through injury rehab
- Life at Sandhurst, overcoming setbacks, and winning the Sword of Honour
- The transition from runner to Ironman contender
- Her experience as the only woman on P Company and passing the gruelling selection
- Insights into leadership, resilience, and mental fortitude
- Balancing high-performance sport with military demands
- Training volume, nutrition, and recovery strategies that keep her strong
- Qualifying for Ironman World Championships and what it takes to race with the pros
Quotes to Remember:
“Triathlon started as rehab—and it became the thing that made me feel strong again.”
“Being injured at Sandhurst was the best thing that happened to me. It changed how I led.”
“You don’t pass P Company by accident. You show up, every day, when it’s freezing, and you fight.”
To follow Rosie’s progress, please check out her Instagram channel:
Rosierunningwild
Rosie’s chosen book is:
"Daring Greatly" by Brene Brown. An insight into performance, shame, vulnerability, embracing failure.
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out.
Today, we’re diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of professional triathlon—from the highs of success to the struggles behind the scenes.
We discuss how working with a new coach helped her unlock the benefits of a decade of training, the logistics of long-haul travel, managing time zone shifts, and maintaining peak fitness throughout a demanding race calendar. Indie also opens up about bouncing back from disappointing performances, why poor race results aren’t always about training, and how happiness plays a crucial role in performance.
Some of the key lessons were
- Training in Warmer Climates Improves Recovery
- Every Training Session Should Have a Purpose
- Happiness and Mental Well-being Impact Performance
- Tracking Metrics like HRV and Sleep Helps in Training Decisions
- Altitude Training is Beneficial but Requires Careful Planning
- DNF (Did Not Finish) is Sometimes the Best Decision
- Gut Training for Nutrition Strategy is Essential
- Racing Without Pressure Can Lead to Surprising Results
To find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Indie’s latest book recommendation is ‘The Obstacle is the Way’ by Ryan Holiday.
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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You’ll also find some really great content on my Instagram and YouTube!
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Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
The internal body clock—also known as the circadian rhythm—is something you’ve probably heard of. But did you know that every cell in your body has its own internal clock, and they’re not always perfectly in sync? I didn’t either!
That’s why I’ve invited today’s guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythms—specifically how they influence skeletal muscle function and overall health.
In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythms—potentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role.
Topics we cover in this episode:
✅ Do circadian rhythms differ between men and women?
✅ How do they change with age?
✅ Are ‘lark’ and ‘owl’ chronotypes an urban myth?
✅ When is the best time for aerobic training, strength training, and stretching?
✅ How can we manage jet lag and shift work effectively?
If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you!
To find out more about Karyn’s work please. visit the following channels
BlueSky: @kaesser
LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/
Karyn also recommended the folowing resourescv that you kight like to check out
ZOE Podcast - The best time to exercise
BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UK’s first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sport—long before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sport’s media coverage—announcing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In today’s episode, we talk about all of this and more—including his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
8 Kids from London
You can keep up with Steve’s exploits on these Facebook channels
Old School Triathlon (70’s, 80’s, 90’s)
Steve’s other bestselling book:
A Long Day’s Dying
Other books you might like to read:
Steve said “Books I’d recommend. I must have read both about a million times!”
Flanagan’s Run by Tom McNab
Olympian by Brian Granville.
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
What if you could track your body’s readiness, optimise recovery, and boost your overall health—just by measuring one key metric?
In this episode, I’m joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach—one that puts health first. And as I’ve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:
✅ Why HRV is for everyone, not just athletes
✅ The biggest causes of stress (and how they’re stealing your energy)
✅ Why taking control of your health is essential—especially after 40
✅ The benefits of sunlight, cold therapy, and deliberate breathing
If you’re looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
🎧 Tune in now!
🔗 Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkil’s book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkil’s other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Beth is back on the show as we check in on her Ironman Austria preparation!
If you’ve been following along, you’ll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!)
Now that she’s completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing.
Key topics in this episode:
- Beth’s anxiety ahead of her swim technique assessment
- Why Ray asked if she’d ever learned to play a musical instrument
- The importance of getting a bike fit before investing in a new bike
- Beth’s newfound title as the macro absorber—and why she’s essentially been riding with the brakes on until now
- The surprising connections between her physio visit, swim assessment, and bike fit
There’s a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and we’re both learning a lot along the way. Hopefully, you’ll pick up something new too!
If you missed the previous those previous episodes with Beth:
7 Steps to Swimming Faster
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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You’ll also find some really great content on my Instagram and YouTube!
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
If you’re not familiar with Long Course Weekend (LCW), it’s a unique take on a full-distance triathlon—spread over 2.5 days. The concept is simple:
•Swim 3.8K on Friday night
•Ride 180K on Saturday
•Finish with a full marathon on Sunday
The original event took place in Tenby, Wales, following a course similar to the Ironman—though, fun fact, LCW actually came first! Since then, it has expanded to Belgium, Holland, Mallorca, and, most recently, Yorkshire.
There’s now a range of distances available, so if the full distance feels daunting, there’s likely an option to suit you. As Matt explains in our chat, LCW isn’t just about elite athletes (though plenty do show up to race). Instead, it’s designed for people who are fit, fat, and fun—his words! So, if that sounds like you, LCW could be your next big challenge.
In this episode, we discuss:
✅ How the LCW concept was born
✅ Creating an inclusive, festival-style event
✅ Building community support and engagement
✅ Why LCW has a Festival of Champions—not a world championship
To keep up to date with Long Course Weekend events use the following links
Activity Wales
Website - Activity Wales
Facebook - activitywalesevents
Instagram - activitywalesevents
Long Course Weekend
Website - LongCourse Weekend
Facebook - LongCourseWeekend
Instagram - LongCourseWeekend
YouTube - https://www.youtube.com/@longcourseweekendglobal
Cool Videos
Watch highlights of:
2024 Long Course Weekend Wales
2024 Long Course Weekend Belgium
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
At the time of recording this episode, I was in sunny Barbados—where January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training.
That brings us to today’s topic: heat training. I’m joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field.
In this episode, we cover:
🔥 The benefits of heat training
🔥 The difference between acclimation and acclimatization
🔥 Heat training protocols used in PF&H’s state-of-the-art lab
🔥 DIY heat training methods for those without lab access
🔥 Passive heat strategies, like hot baths and saunas
🔥 Whether heat training can be a viable alternative to altitude training
If you're prepping for Marathon des Sables, racing in hot conditions, or simply gearing up for a training block in the heat, this episode is packed with valuable insights.
Tune in now!
To follow Lindsey or Precision Fuel and hydration please check out the following social media channels
Twitter (personal) - LindseyHunt_24
Instagram (PF&H) - Precision Fuel & Hydration
Instagram (personal) - Lindseyh.u.n.t.
Lab page - https://www.precisionhydration.com/lab/
Precision Fuel & Hydration Stuff
A recent interesting blog about wearable sweat sensors
A recent blog about how fuelling requirements change at altitude
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Cool Videos
Pro Tour cycle team Lotto Destiny use heat training to optimise performance
Heat acclimation and hydration at Marathon des Sables
Book recommendation - "Shoe Dog" by Phil Knight. It's a great read which touches on the growth of one of the most interesting huge companies in recent years that dealt with a rapidly globalising world.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Welcome to this week's episode featuring Mike Goddard, entrepreneur, a current World and European triathlon champion in the 75-79 age group sprint distance and an avid fell runner. I invited Mike after he engaged with one of my recent posts about reducing training volume while maintaining performance. He didn't just maintain his fitness. He achieved unprecedented fitness, for him at least, winning his age group both the Euros and the World Championships in the sprint distance.
If you're interested and have concerns about how aging may affect your training and racing, this episode will provide encouraging insights and highlight positive aspects to look forward to.
In this episode, we’ll cover:
- Holding the fastest known time up and down Mount Kenya,
- navigating the challenges of his son's paralysis following a climbing accident and how this experience propelled him into the triathlon world.
- Joys and impacts of aging.
- Importance of having a coach.
- The social aspects of training, especially for athletes in individual sports and those involved in clubs.
- Mike also shares how strength and mobility work have significantly benefited his performances.
- Why older runners should focus on age graded performances when run performances tend to drop off anyway.
- Balance between race craft and fitness, including long term planning for older athletes.
- And finally, he shares a story about taking Alistair and Johnny Brownlee to the top of Mount Kilimanjaro in 2013.
To follow Mike’s adventures, please check out his
Facebook page - mike.goddard.376
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
This week on the podcast, I’m joined by the incredible Emma Bexson. Emma is a champion Ironman age-group triathlete, a competitor in the Pro category of Hyrox events, a mother of three, and the owner of her own chiropractic clinic. Oh, and she rides racehorses every morning for fun! But Emma’s story doesn’t stop there.
I first came across Emma about 15 years ago when a friend, Steve Lumley (aka the “Grumpy Old Coach”), shared a Facebook post showing her in the hospital after a serious bike crash. Emma had sustained multiple injuries, including spinal fractures. As you’ll hear in this episode, that wasn’t the only time Emma would face a hospital stay and the challenge of learning to walk again. Astonishingly, after each of these life-altering events, she returned to triathlon competition within a few months and even made it to the podium.
Emma’s story is one of extraordinary resilience, determination, and gratitude. It’s a testament to the incredible healing powers of the body and mind, as well as the importance of fitness and self-compassion.
In this episode, we’ll cover:
- How neglecting self-care led to a devastating bike crash
- Learning to swim as an adult
- Celebrating small victories along the way
- Why success starts with giving yourself credit
- The literal journey of learning to walk before you can run
- The importance of self-compassion and gratitude
- Emma’s recovery journey from renal failure, osteomyelitis, and three months of bed rest (losing 30% of her body weight) to competing in an Ironman 70.3 event just eight months later
To follow Emma’s adventures, please check out the following social media channels
Instagram - tri_athlete.emmab
You can also find her for business at the following websites
Chiropractic - bexsonchiropractic.com
Personal Training shipstonpersonaltrainig.co.uk
IMHO, Emma should write about her own story but until then….. this is Emma’s inspirational book:
The Brave Athlete: Calm the F*** Down and Rise to the Occasion - Lesley Patterson & Simon Marshall
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
This week, I’m thrilled to welcome Paul Wheat, a dedicated 55-year-old triathlete who exemplifies what it means to be a High Performance Human. For Paul, high performance transcends athletic excellence; it encompasses all aspects of life, including sleep, nutrition, exercise, relationships, and mental health. The beauty of this journey is that you don’t need to be a top-tier athlete to excel in these areas.
Paul’s transformative journey began in 2020 when he joined my SWAT Inner Circle after experimenting with a complimentary 12-week plan amid the COVID pandemic. The structured approach not only challenged him but also revealed the vital connections between fitness, nutrition, sleep, and work habits. Like many, Paul was once caught in the cycle of stress and fatigue from constant travel as a manager. However, he took proactive steps by applying training principles from SWAT, incorporating the 80:20 Pareto principle, and catalyzing a substantial transformation in both his personal life and professional environment.
One of Paul’s standout achievements has been the establishment of a workplace culture that encourages his team to maintain a healthy work-life balance, limiting work to eight hours a day. This impactful change has led to enhanced productivity and notably reduced staff turnover.
Over the past five years, Paul has made impressive strides in his athletic performance, significantly improving his 70.3 Ironman time by 75 minutes—down from 6:45 to 5:30. Additionally, he has shed 19 kg, proudly stating that he achieved this by “cleaning up what I eat, understanding that processed foods aren’t real food, and being more active.”
If you’re inspired to embark on a lifestyle transformation in 2025, Paul’s journey is sure to motivate you!
In this episode, we’ll explore:
- The lifestyle changes Paul implemented and their impact on his health.
- How these changes elevated his triathlon performance.
- The process of integrating healthy habits within his work team.
- The positive effects of these workplace changes on overall performance.
- Paul’s top three pieces of advice for anyone looking to start a similar journey.
Join us for an enlightening conversation that could kickstart your own path to high performance!
Paul doesn’t do social media so you can’t follow him but if you’d like to get a feel for how he has upped his game he recommends the following books:
Ultra-Processed People:The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food by Chris can Tulleken.
Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss.
He also loves to listen to THIS podcast Things People Do with Joe Marler
***Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
This week’s episode is a re-run of a conversation with Dr. Kelly Starrett (also known as K-Starr in the Crossfit world) from 4 years ago. Kelly is a renowned expert in strength and mobility. He is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and the co-founder of The Ready State, home to the world’s most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
This is a great time of year to start new habits and if I was to recommend one addition to your daily routine it would be mobility.
In our conversation, we cover a wide range of topics, including:
- The definition of mobility
- The importance of identifying what works and rejecting what doesn’t
- The concept of ‘position transfer exercise’ as an alternative term for mobility
- How to create a durable body for optimal ‘play’ in everyday life
- Recommendations for daily mobility practices
- Using social media as an educational tool
- The significance of good mobility in controlling movement rather than compensating
- The debate around foam rolling: to roll or not to roll?
- Embracing ‘adventure fitness’ over traditional racing
Join us for an insightful discussion that will elevate your understanding of mobility and fitness!
If you would like to follow Dr. Kelly Starrett you’ll find him on all of the social media channels, by going HERE
Check out his website - Thereadystate.com
I mentioned the books Kelly has written:
Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Ready to Run Unlocking your potential to run naturally
Deskbound Standing up to a sitting world
Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing
Born to Run and Natural Born Heroes by Chris MacDougal
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Last week marked a milestone as we released our very first episode on Christmas Day, and today, we’re excited to bring you our inaugural episode on New Year’s Day!
Similar to last week’s engaging conversation with the Grumpy Old Coaches, today's episode takes on a relaxed vibe. I'm joined again by Mrs. Ward, and together we’ll share some reflections—along with a glass of Prosecco—on our holiday season and its impact on our training routines and our healthy habits.
We’ve both appreciated the downtime, managing to maintain a workout routine while still enjoying the festivities with friends. It’s a refreshing shift for me from my past approach to the holidays. So, is it Beth’s influence that has fostered my more laid-back attitude, or is it simply a maturity that comes with age? Tune in and see what you think!
We hope you enjoy this episode!
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Welcome to a special Christmas Day episode of The Grumpy Old Coaches! Can you believe this is our very first podcast published on Christmas Day, after almost 400 episodes?
In the spirit of the season, we’ve reunited at the White Lion in Wigan, with Steve Lumley and myself joining Marc Laithwaite for our annual Grumpy Old Coaches reunion.
It’s been a year since our last get-together, so we have plenty to discuss. We'll reflect on 2024 and share our experiences of not quite achieving our goals due to injury and illness. Our conversation covers:
- The impact of age and over 30 years of multi-sport activities on our bodies.
- A surprising admission from Marc, who concedes that I was right all along.
- Steve’s lifelong ambition to accomplish something remarkable during his 60th year.
- My decision to back out of a challenge involving horses.
We hope you enjoy this festive episode as much as we enjoyed recording it!
P.S. We recorded this episode outside the pub, so you might hear some background noise and occasional colorful language.
Mark’s Challenge Video for the Sprint Triathlon - https://www.facebook.com/marc.laithwaite/videos/1053232629066942
Steve Lumley is back in the market for athletes. You can contact Steve via his email, TriCoach.Lum@gmail.com
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
https://www.crostoncycles.com/
Www.epicevents.co.uk
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
There’s no such thing as a silly question—if it’s important to you, it’s worth asking!
As a coach, I love helping people solve their challenges, and curiosity is a huge part of that process. Asking questions and exploring ideas is how we grow, and I encourage you to keep them coming.
This week’s podcast is a little different—there are no guests, just me answering a selection of listener questions. If you’ve got a question you’d like me to address in a future episode, don’t hesitate to send it my way
Here’s what we’re diving into this week:
- How to improve your swimming.
- Should you switch to carbon wheels to boost your cycling speed?
- Strength and conditioning: Is it better to train year-round or just in the off-season?
- The truth about Zone 2 training - does it really matter?
- Advice 60-year-old Simon would give to 30-year-old Simon as both a coach and an athlete.
Tune in for actionable insights and advice tailored to your questions. Let’s keep the conversation going—your questions make this podcast what it is!
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
YouTube
To get a free copy of my personal daily mobility routine, please click HERE
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
In today’s episode I’m joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt.
We wrap up by exploring the Norwegian Method - a high-volume, high-intensity training approach that emphasizes frequent threshold training and precise lactate testing to fine-tune performance. While it may seem like a modern innovation, the principles behind it have been around for decades. In fact, my own journey with lactate began in 1987, and it’s amazing to see how today’s tools bring more precision to what was practiced back then.
Topics we discuss on today’s show are:
- What is lactate? Is it the villain in training or a misunderstood ally?
- Lactate thresholds: Understanding the key markers and why they matter.
- Measuring lactate: How it’s done in the lab or the field.
- The Norwegian Method: Is it revolutionary or simply refined?
- Practical insights: How athletes can use lactate data to enhance training.
- The future of lactate testing: Real-time monitoring and its potential to transform training.
Whether you’re an athlete, coach, or sports science enthusiast, this conversation offers valuable insights into how understanding lactate can elevate performance.
Listen now and unlock the secrets of lactate and cutting-edge training methodologies. Be sure to subscribe and leave a review if you enjoy the show!
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube: www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Sign up for Simon’s weekly newsletter
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Follow Simon on:
Instagram @thetriathloncoach
Facebook simonward1
YouTube TheTriathlonCoach
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Back by popular demand! Mrs. Ward returns to the podcast following the amazing feedback from her previous episode. This time, we dive deeper into the challenges she faces in the pool and explore solutions that resonate with many triathletes.
As a coach, I’ve seen these obstacles time and again, which inspired me to create the "7 Steps to Swimming Faster" infographic. You can download your FREE copy using the link in the show notes!
In this episode we break down the 7 steps, including:
- Why having a swim coach is critical to your progress
- Make sure you practice drills that will help your specific technique issues
- When more than 3 drills is TOO many
- The surprising role daily mobility plays in improving swim performance
- How mastering simple, tailored drills can make a significant difference
Whether you’re a beginner or a seasoned triathlete, this episode is packed with practical insights to help you swim faster and more efficiently.
Resources Mentioned:
- Download the FREE 7 Steps to Swimming Faster Infographic
- Download the 8 week daily mobility & strength programme
Check out this video, which we mentioned in the show. It demonstrates really well the act of where to put the hand and forearm to initiate a good catch: The perfect freestyle catchSign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Follow Simon on:
Instagram @thetriathloncoach
Facebook simonward1
YouTube TheTriathlonCoach
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level.
Joining me today is strength and fitness coach Joe Hotton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic.
We explore:
- The different types of plyometric exercises for both the upper and lower body
- Why endurance athletes should incorporate plyos into their routine
- The importance of tracking "foot contacts" to measure training volume
- How to determine the right amount of plyometric work for your training schedule
Don’t miss this episode if you’re looking to enhance your strength, power, and overall performance as an endurance athlete!
To find out more about Joe visit these places:
Website GymGeekOnlineInstagram @gymgeekweymouth Twitter @jchotton If you’d like to find out more about Plyometrics check out these resourcesJoe mentioned both of these strength coachesMike Boyle -https://www.bodybyboyle.com/Eric Cressey - https://ericcressey.com/ Get started with Plyometrics. In the podcast Joe mentioned some simple movements that you could try: Mediball Slams
Pogo jumps
Counter Movement Jump
Bounds
Trapbar deadlift
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week, I’m thrilled to welcome a very special guest . . my wife, Bethany Ward! Beth is training for Ironman Austria 2025, and her last long-distance was back in 2019. We thought this would be the perfect opportunity to share how I approach creating a training plan for a new athlete.
In this episode, we cover:
- Structuring a training plan after years of focusing on other events
- How to find the training volume sweet spot for balance and success
- The high-performance habits of sleep, nutrition, and stress management that form the foundation of consistent training
- Key steps Beth can take to improve her swimming technique and efficiency
- Why an early physio visit is crucial for identifying injury risks, tight muscles, and weaknesses - and how this shapes mobility and strength plans
If you’re preparing for an Ironman in 2025 and wondering where to begin, this episode will give you the guidance and motivation you need!
Listen now and get started on the right track.
Beth has recommended the book Unreasonable Hospitality: The Remarkable Power of Giving People More Than They Expect. “ 'Black and white' means you’re doing your job with competence and efficiency; “color” means you make people feel great about the job you’re doing for them." To grab hold of your FREE infographic '7 steps to swimming faster’, click HERE. To get your FREE daily mobility programme, click HERE. To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In this inspiring episode, we sit down with Claire Carlin, an accomplished age-group triathlete, karate black belt, and dedicated Assembly of God minister. Claire shares her journey as an athlete navigating the unique challenges posed by her co-occurring conditions of autism and dyspraxia, conditions that often impact her ability to perform coordinated movements. Despite these hurdles, Claire has tackled multiple triathlons, including three full-distance Outlaw triathlons, and recently achieved an impressive PB in each discipline at Ironman Barcelona – crossing the finish line in just under 15 hours.
Claire talks openly about how dyspraxia impacts her swimming, cycling, and running, and how she’s found creative ways to overcome each challenge. She also delves into the ways her faith fuels her athletic journey, including her role as a minister and her involvement in the Outlaw prayer gatherings.
I'm sure you'll enjoy this episode, as we discuss:
- Claire’s journey from her first run in 2019 to finishing a full Ironman in under 15 hours
- How dyspraxia and autism shape her training approach and impact her performance
- Tips for overcoming skill-based obstacles in triathlon for those new to the sport
- The importance of faith and community in her life, both on and off the race course
Whether you're struggling to master the skills required for triathlon or simply looking for some powerful motivation, Claire’s story reminds us that with perseverance and heart, we can accomplish extraordinary things.
Tune in for an episode full of insight, resilience, and inspiration!
Follow Claire on Facebook to keep up with her triathlon journey.
Claire has 2 book recommendations. She said you wouldn’t expect a minister to ignore the Bible, so she directs you to the Book of Hebrews.
As many others have, Claire also finds inspiration from Chrissie Wellington’s book ‘A life without limits'
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Over 7 years I have recoded many podcasts on the topic of nutrition (you can find links for these in the show notes if you want to take a deeper dive into the topic). One topic we have not covered in detail to this point is female athlete specific nutrition. For our male listeners, please don’t turn off now. The information you are about to hear will be relevant to any female who works out regularly, and that could be your partner, mother, sister, daughter, training partner or an athlete you coach. To help me understand this topic I have asked Dr Jules Strauss to help me. Jules is a reader in Exercise Metabolism and Nutrition at Liverpool John Moores University where she has published over 40 peer reviewed scientific papers. She is also a Registered Nutritionist and the co-founder of Total Endurance Nutrition which provides sports nutrition coaching and consultancy. In the conversation we talk about:* Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes? * How do these needs change through stages of a female's life? * Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat) * How to best deal with topics like weight management, especially relevant if you are a coach * What are some of the barriers that women can face to effective nutrition? * Should women tailor their nutrition to their menstrual cycle?
To find out more about Jules please visit the following places:A bit more about Jules - BioWebsite - Total Endurance Nutrition Instagram - @jules_strauss_nutrition @total_endurance_nutrition (This is Jules’ nutrition coaching business) International society of sports nutrition position stand: nutritional concerns of the female athlete This is one of Jules' papers if you want a deeper dive into the molecular mechanisms underpinning differences in metabolism across the menstrual cycle Two books highly recommended by Jules:The Infinite Game by Simon Sinek. "I found this a fascinating read which explores long term thinking, growth mindset and resilience. Whilst not related to sports nutrition, I took some useful lessons from this book." Invisible Women by Caroline Criado Perez. "An interesting book exploring data bias. As someone who has conducted exercise physiology and metabolism research (for the last 20 years) in women as well as men, I understand some of the challenges that comes with this, but this book really highlights the scale of the data gap and the importance of bridging it." Here are the links to previous nutrition podcasts that I mentioned:Racing Performance:is being lighter truly an advantage? With Lexi Kelson
How to successfully combine plant based nutrition with running - Claire BartholicFuel for the Finish Line - Vegan, Vegetarian & Gluten Free nutrition for athletes - Lexi KelsonRace day hydration and nutrition - lessons from 200 case studiesRace Day nutrition & hydration for athletes - 3 Case StudiesOne MASSIVE TIP for race day hydration and nutrition - Andy BlowIs it OK to eat a cheese and pickle sandwich to fuel my Ironman? - Race day nutrition with Dina GriffinSome simple truths about nutrition with Adam Feit from Precision Nutrition To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
He’s back and he did it!! Age group triathlete Paul Robinson returns to share his story of conquering Arch to Arc. You might remember that Paul was on the show at the beginning of September. At that point, he was waiting to start the Enduroman (Arch to Arc) challenge which is billed as the toughest triathlon in the world for good reason. Run 87 miles from Marble Arch to Dover, swim the English Channel (which is at least 21 miles and could be more due to currents), and then cycle 181 miles from Calais to the Arc de Triomphe in Paris. Only 59 athletes have ever completed the challenge. Paul also chose to swim without a wetsuit which only 6 of these 59 have done. I’ll spoil the surprise . . Paul finished the event AND set a new record of 67 hours beating the record by over 2 hours. I don’t think that this conversation can truly convey how tough a challenge this was for Paul. You will, however, get a real insight on how a tough mindset can help you overcome almost anything. In this episode we will chat with Paul and his father Dave about:* Dealing with the cold while running, swimming and cycling during the night * It’s all about mindset * F1 style pit stops * Amazing restorative benefits of 10-minute power naps * Using maths problems to pass the time * The huge value of a support team * Dave Robinson gives insight on the conflict of being a supporter and a loving parent
To find out more about Paul please visit the following sites: The world's hardest triathlon 30min YouTube video - Arch to Arc world recordJust Giving charity link - Stand Against MND If you fancy a crack at Enduroman, check out their websiteTo get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Since starting the podcast in 2017, I've been fortunate to speak with quite a few Olympic Gold medallists. It’s even more fun when you have known them since before that victory and observed their progress. Today’s guest is Leeds-based triathlete, Jess Learmonth. I've known Jess for quite sometime, and I'm so pleased to be chatting with her today! About 8 or 9 years ago she started swimming with our Masters group at the Survival Saturday session. 2 hours of pain overseen by our enthusiastic coach, Alan Hutchinson. Jess went right into the top lane and then carried on. As you’ll hear in the show she was getting back into the pool after a 6 year absence. She’d started to dabble in triathlon and, because of the huge engine she built as a younger swimmer, she progressed very quickly. It wasn't long before she was selected for British Triathlon funding and a pathway through to the elite squad. Arguably the strongest swimmer in the sport, Jess often emerged first from the water, and as one of the best cyclists, she then set the tone on the bike, hammering away at the front. As you’ll hear, running was a struggle for Jess. The ‘floppy ankles & feet’ required to be a good swimmer definitely do not help with running. In the conversation there’s a great message from Jess’ run coach Malcolm Brown about the value of consistency in training. Please listen out for that one.Jess and I also chat about:* The brutality of swimming squads for young athletes and why it “drained the life" out of Jess * Why triathlon swimming seems so easy in comparison * Having patience and building resilience * Floppy ankles and not being a natural runner * The hot, surreal experience of winning gold at the Tokyo Olympics in 2021 * Pregnancy, motherhood and why there are more important things in life than triathlon
To find out more about Jess you can go to:Website - JessLearmonth.comInstagram - JessLearmonth Jess recommended the book Scientific Training for Triathletes by Phil Skiba Jess is a keen Leeds United fan and loves this podcast Square Ball: The Leeds United Podcast To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Age group athletes are the lifeblood of triathlon They are the ones who pay to enter races, and they make up 99% of the start list. Back in the day when I began in triathlon, the athletes were lifers. I can name a dozen or more who did their first event in the late 80's/early 90's who're still doing triathlons today. But in more recent years, triathlon seems to have become transient, with athletes coming into the sport for a few short years and then moving onto another sport. Two of those who've stuck with the sport are my guests today, Duncan & Claire Shea-Simonds. Duncan started out in triathlon not long after me (1989) although he was significantly younger. Claire started her journey in 1997. In fact, I still have some results from back in the day which contain both their names. Since those beginnings they have been regular participants in popular UK races, as well as international events like Ironman. Both have raced at the Ironman World championships in Hawaii, and both have also represented GB at various age group championships. Race results and fitness are important to them but as you will hear, they also have a simple life and pay a lot of attention to nutrition, strength training and hobbies outside of training. Especially Claire who, according to Duncan, has 101 different hobbies and a craft cupboard full of bits and pieces. They’ve been doing this together for over 25 years, so clearly they have a great relationship as well. As with all of my guests we cover a lot of topics including: * Duncan talks about how to maintain enthusiasm after 35 consecutive years of racing * How as a couple they manage their racing calendar and supporting each other at events * Claire talks about training pitfalls when working from home * Duncan talks about the benefits of using the daily commute for training * Avoiding comparison with their younger self as performances decline with age * Household chores and who does the cooking - turns out that they both like to do their stuff in the kitchen
To find out more about Duncan & Claire check out:Instagram - Claire - @clairesstri Duncan @dss123X(Twitter) - Claire - @clairesstri Duncan @dss123 Both Claire and Duncan recommend the following book as a MUST READ:
The Longest Race:Inside the secret world of abuse, doping and deception of Nike's elite running team by Kara Goucher
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
"Simon, I’d like to lose some weight before my next Ironman event. I’m going keto!” Believe it or not, I hear this on a regular basis and it makes me anxious for the individual. Keto diets have been very successful in helping individuals lose weight although that's mostly due to the body needing to store less water from the reduced carbohydrate intake. True keto is also very restrictive and difficult to sustain for more than a few weeks. It is also stressful on the body. Training for an Ironman is also stressful on the body, which is why attempting both at the same time has the potential for disaster. Having said that, I’m sure there are folks who have done this successfully and if you are one of them, I’d love to hear your story. The truth is that there are much healthier options for losing weight, if indeed you really need to lose any at all. My guest today is Registered Dietitian, Lexi Kelson, who's making her fourth appearance on the show. She has a Master’s degree in Applied Nutrition with a focus on fueling for sports performance and is the perfect person to help us to understand the best approaches for endurance athletes to lose weight. In the world of social media there is a lot of noise, and it is difficult to work out what is nonsense and what to believe. So, if you are interested in getting to your race weight in a health and sustainable way for next season, by the end of this episode you will have a step by step process to help you do exactly that. We talk about:* Do you really need to lose weight, and if so, why? * Confounding factors which influence performance and weight * Balancing health and performance goals * How to track and monitor weight loss * Strategies for sustained weight loss * Influences of behaviour and culture * Some considerations for aging athletes * Balancing training and nutrition * Guidance for peri & menopausal females regarding weight gain/weight loss * Are meal replacements (such as Huel) a suitable alternative to real food?
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube: www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Metabolic adaptation explained: Ponzer study: Are you fueling adequately to maintain health and performance? RED-S: Optimal bodyweight for racing: is lighter really better? https://www.precisionhydration.com/performance-advice/hydration/racing-body-weight/#the-danger-of-focusing-on-weight-loss Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In last week's email I briefly mentioned my adventurous spirit and pursuit of ’triathlon tourism’.
Today’s podcast guest, Chris Brown, shares a similar and maybe even more enthusiastic approach to life. Chris is a triathlete, racing driver, entrepreneur, Guinness World Record Holder and explorer. I’ve known Chris for about 20 years. We first met through our local triathlon club, Leeds/Bradford, and Chris and his son Mika swam in my session every Wednesday. For as long as I have known Chris he has always pushed the boundaries be it in business, with his fitness, or with the challenges he takes on. While triathlon has taken a back seat in recent years, I think it’s fair to say that regular swim, bike and run sessions help him to maintain the fitness levels required to take on all of these adventures. In this conversation we talk about:* A passion for exploring and trying out new things * Why exploring requires physical fitness, problem solving skills and lots of planning * His trips to the Centre of Africa, Antarctica, and the middle of the Pacific locating poles of inaccessibility * Chris’ early involvement with the ill-fated Titan submarine and why he pulled out * Setting a Guinness world record
You’ll no doubt agree that Chris is a man who gets a lot done. I really enjoyed finding out what makes him tick! In fact there was a lot that I didn't manage to ask him, so maybe I’ll have to persuade him back for another chat. To check out Chris' past adventures, and to follow him on his upcoming adventures, please visit the following places:Instagram @chrisbrownexploresYouTube @chrisbrownexplores Website brown.co.ukVIDEO: Visiting Point Nemo. The most remote place on earth https://youtu.be/9I_pgS6-suc When I asked Chris for his book recommendation he said, “Any Atlas of the World. When you hear about a place on the news, be it in Ukraine, Gaza, North Korea or anywhere, why not look up where it actually is and what's close?" To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest today is Matt Spooner, who recently completed the Trans Continental Race - a 4200km non-stop bike ride from Roubaix in France, down to Istanbul in Turkey. Apart from the start & finish, there are 5 checkpoints and several compulsory sections known as parcours. There are also some roads which are banned, generally because they are unsafe for the riders. After that the route is completely open to the choices made by the riders. This event isn’t just about cycling for many days. It’s also a logistical challenge and a heaven for any one who likes planning. This is a podcast that was recorded in 2 parts. In the first half you’ll hear me having a short (30-minute) conversation with Matt while he is actually riding his bike through Greece, about 3/4 of the way to his destination. We chat about:* Route selection and how that's working out * Some of the problems he has encountered along the way * Equipment choices * Daily nutrition on the road.
In the second half, Matt and I are speaking a few days after he has finished the event. We then reflect on his overall performance and also:* Whether executing the plan is more satisfying than the time and position * His decisions to stop and sleep in a hotel each night versus camping by the side of the road * Why finishing an event like this is more about being able to eat as much as you can than having a high FTP * More about equipment choices * Mindset for tackling TCR
To find out more about Matt, please visit the following social media channelsInstagram - matt_still_tri_ingFacebook - matthew.spooner.927LinkedIn - Matthew Spooner If you haven’t yet seen the documentary about the Transcontinental Race, I can highly recommend it:Onboard the Transcontinental Race Some links to topics covered in the podcastDietEfficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review"I recently read this paper, it's a nicely balanced review of multiple different research papers into different diets. It's a good resource for people who are interested in the best diet.” BooksThe Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel, and Perform Better - Matt Fitzgerald
I also really enjoyed The Rise of the Ultra Runners by Adharanand Finn - I identify myself very strongly in this book." To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
As we all start to consider the ways in which we can improve our performances after 2024, I think it is really useful to consider the role that sleep plays. More and harder training is often the first resort for many athletes seeking improvements in fitness. What if you were to do similar training to the previous season, but explored ways in which you could make that training more productive? Like a rising tide that lifts all boats, more or better quality sleep improves everything. In fact, I’d go so far as to say that I don't believe there is any circumstance where more sleep has a negative impact. In today’s show I’m joined by Sport Sleep Specialist Dr. Luke Gupta who practices with the Better Sleep Clinic. He has over a decade of experience working within high performance sport, including premier league football teams, England rugby, The Lionesses, and Formula 1, to name a few.In this conversation Luke and I chat about:* The 2 way relationship between sleep and performance * Individual sleep needs are unique and should be determined through trial and error * How to get better sleep when travelling * Limitations of sleep tracking devices * The 3 top fundamentals of good sleep
To find out more about Luke and to dive deeper into sleep health with his book and research recommendations, please check out the links below:* Website - The Better Sleep Clinic * Instragram - The Better Sleep Clinic * LinkedIn - The Better Sleep Clinic
Luke recommends the following books:The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World by Ziya TongInsomniac by Gayle GreenLuke recommends the following books:The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World by Ziya TongInsomniac by Gayle GreenResearch PapersDoes Elite Sport degrade sleep quality? A systematic reviewSleep and the athlete. A narrative review and expert consensus recommendationsThe 5 principles of good sleep healthTo contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
What do you think is the toughest triathlon in the world? Ironman Lanzarote, Norseman, ICON Livigno? They are all tough and have a legitimate claim, but what about this one? Enduroman, also known as Arch to Arc. The athletes attempting this will run 87 miles from London to Dover, then swim at least 21 miles from Dover to France (distance could be more depending on currents/tides), and finally bike 181 miles from Calais to Paris. There have only ever been 59 finishers! The latest to attempt this is Yorkshireman Paul Robinson. Paul is a seasoned triathlete and has been involved in the sport for over 30 years. He has completed several ultra distance events, as well as 3 Channel swims, so he has no illusions about what he is attempting. He is taking on Enduroman to raise money for charity, after being inspired by Nottingham triathlete Sam Perkins who now suffers from MND. Sam has set up his own charity Stand Against MND. This is Part 1 of a 2 part episode, and in this conversation we’ll talk about:* Specific logistical challenges for Enduroman * How do you train for an event like this? * Body fat for warmth vs weight loss for running * How and what Paul eats/drinks while running, swimming and riding * Mental strategies for staying focussed * The impact of the great British weather
To find out more about Paul please visit the following sites: Just Giving charity link - Stand Against MNDThis is Paul’s interview with BBC Derby when he talks about the challengeBBC website article on Paul's Challenge - Derbyshire man prepares to take on the worlds hardest triathlon Paul's inspirational book - Becoming Brutal by Claire Smith - first British athlete ever to complete a continuous Double Deca Iron Distance triathlon. 48 miles of swimming, 2,240 miles of cycling and 524 miles of running in 28 days.To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
"If you want to run faster, move better." That's the advice of several top running coaches I have spoken with. It’s particularly important for us older athletes, because as you might already know (and be experiencing) lack of mobility is part of the aging process.
Fortunately, today's guest Tim Anderson from Original Strength has a solution to the mobility loss, he calls it 'Pressing Reset’. As humans we are designed and born to be strong and healthy throughout our entire lives, and in our conversation Tim will explain how 5 simple movements that we all learn as babies literally builds our brain and ties our nervous system together. The cool thing about those movements that we're born with is that we keep them forever. We don't lose them! In the conversation Tim explains how, with just 10 minutes of easy movement every day, you can tap back into those original movements, no matter what age you are, and rediscover your original strength. We talk about a lot of concepts that we have discussed in previous podcasts, such as:* Nose breathing at rest and during exercise * Head and eye control and how it impacts posture * Rocking, rolling and crawling - The basis of simple movement * The secret to aging well * Born to Run, going barefoot and how to walk well * How to Press Reset as part of your daily routine
To find out more about Tim Anderson you can go to:Website OriginalStrength.netYouTube Original StrengthFacebook Original StrengthInstagram Original Strength Get a Copy of Tim’s book Pressing Reset: Original Strength Reloaded How to discover your own Original Strength To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Gravel biking is growing really fast, and as much as I like being on my road bike, I find gravel riding much more fun. I discovered gravel riding during the pandemic, which is also what happened to this week's podcast guest. She is professional gravel racer Danni Shrosbree, and she races globally for the Felt UN1TD racing team. She was UK National Gravel Champion in 2022, runner-up in 2023, and has finished 4th in the world famous Unbound Gravel race in Kansas.What makes this conversation even more enjoyable is that Danni is the first child of a previous guest, Bernie Shrosbree, who was on the show in 2019. Danni and I chat about:* Athletic influences from Mum and Dad * How a diverse athletic childhood helped shape her current career * Doing the OtillO swim/run event with Bernie * Gravel racing and how to prepare for it * Focussing on sleep and nutrition for the best recovery
To find out more about Danni Shrosbree please check out the following channels: Website Instagram - @dannishrosbreeYouTube - @dannishrosbree - Danni has some cool videos on her channel. To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Kay Bretz is an ultra-runner and corporate leader from Australia. Kay has a passion for inspiring the magic, and shares his life lessons in his book Turning Right. Kay thrives on embarking on quests which appear impossible. He was already accomplished in the corporate world, before going on to seek personal growth by entering the world of ultra-running where he learned to master the inner game. He began a challenging journey of emotional development where he learned to let go of his limiting beliefs. This resulted in him lifting his performance by 22% in 18 months, and in the process becoming the fastest-ever Australian at the 24-hour world championships in 2019. His insights go beyond what it takes to achieve world-class results, and have helped him since to be a more effective corporate leader.He believes that anyone can step into their greatness – all we need is the courage to walk new paths in the midst of chaos, and making the choice to "turn right". Some of the topics we cover in the conversation are:* Talent vs hard work * Having a growth mindset and being agile * The ‘mystery run’ and getting out of your comfort zone * Daily meditation * Being the happiest person on the start line
To find out more about Kay please visit the following channels:Website: https://turningright.com/LinkedIn: https://www.linkedin.com/in/kay-bretz/ To find out more about:a) Kay’s ultra running exploits check out this reflection on his most recent 135-mile race b) Kay’s thought leadership practice, check out this introduction video, Turning Right. To purchase a copy of Kay’s award winning book,Turning Right, click here (available as audio, book and e-book). Kay also recommends the following book: "The High-performance Mind. Mastering brainwaves for insight, healing, and creativity" by Anna Wise. Here's a quote from the book: “A high-performance mind is one that can enter at will the state of consciousness that is most beneficial and most desirable for any given circumstance.” To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In last week’s podcast about recovery, our guest Natalie Brown told us that there were 3 key elements to good recovery - sleep, nutrition and stress management.
One area which many athletes (and non-athletes) are keen to explore is a plant based diet. There is certainly plenty of anecdotal evidence about how it can improve health and performance. In his book, Eat and Run, Scott Jurek attributes a change to plant based eating as being instrumental to his success in the ultra running world.
What better way to find out about how to combine running with a plant based diet than talk to someone who advocates just that?
Coach Claire Bartholic has helped hundreds of runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.
She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.
As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.
She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.
Conversation topics include:
- Plant based vs vegan vs vegetarian diets
- How to successfully switch to a plant based diet
- Plant based eating and weight loss for runners
- Strength training for runners and why it’s almost impossible to gain weight
- Plyometrics, HIT and Z2 training
To find out more about Coach Claire please visit the following channels:
Website:The Planted Runner
Author of The Planted Runner: Running Your Best with Plant-Based Nutrition
Host of the top-rated Planted Runner Podcast
Instagram: @theplantedrunner
Email: claire@theplantedrunner.com
Some other resources you might like to check out:
'Forks over knives’ documentary which inspired Claire to try a plant based diet
Claire talked about a plyometrics video on her YouTube channel
The Planted Runner Podcast: 5 ways strides can transform your running
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Building fitness in the long term is quite a simple equation. You workout, and then you recover. If you get the balance of these two right, you should see a steady upward progress over time. Most folks I know and work with are pretty good at the training part, but maybe they could do better on the recovery side. I don’t know about you, but over the years I’ve come to appreciate the recovery part a lot more! Fortunately, my guest today is an expert in recovery. Dr Natalie Brown (who you may remember from her podcast with me on menopause a few months ago) has done an awful lot of research on this topic. Throughout Natalie’s career working in elite sport, recovery has been a primary focus to optimise performance. Since completing her PhD, Natalie has continued to implement recovery strategies in practice, alongside lecturing at Swansea University on this topic. Natalie’s approach to recovery is underpinned by understanding what you are recovering from and ensuring fundamentals of sleep, nutrition and stress reduction are in place when approaching recovery in sport.* How long does it take to recover from an Ironman? It depends! (1:55) * If you truly believe a recovery process works then it probably does for you (27.35) * You don't need wearables to monitor your recovery (35:14) * Why you might feel like you are getting a cold when tapering for an event (39:32) * How to make sure you don't get ill after a big event (46:39) * There's no evidence that recovery is slower in older athletes (58:00) * Menopause DOES impact the ability to recover (1:01:50) * The 3 TOP ways to recover, and they are all FREE (1:05:58)
To find out more about Natalie Brown and her work please visit these channels:Instagram Optimal.Period Website www.optimalperiod.com, You can find some other great resources using the following links:Podcasts The Female Athlete, For continued education please check out Menstrual cycle online coaching modules:UK Coaching resources I also asked Natalie to recommend a book. This is her choice:Good for a Girl Lauren Fleshman To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Regular listeners will have heard me talking about turning 60 in February of this year, and how it has sharpened my mind and prompted me to adjust my focus around training and life habits. I’ve also become a lot more curious about how others are tackling life post-60. Are they just waiting for the inevitable, or are they being proactive and doing everything they can to continue living life to the full?
Today's guest, Jason Dunn, is doing the latter. His book Unlimited: The art of being Limitless tells the story of making a huge decision when he turned away from his boyhood dream of becoming a professional football player in England and, at 17, moved to Australia. There he started to build his new life and succumbed to cigarettes and alcohol, and often chose the easier road. For two decades, he carried the weight of "I could have", until, at 34, he made a radical shift. Despite never having learned to swim or ride a bicycle, he resolved to qualify for the Hawaii Ironman World Championships. One simple choice to take the tougher road and face life's fears set in motion the pathway to being unlimited. Along the way, his path was littered with adversity, life-threatening accidents, and heartbreaking failures.
During the conversation we chat about:
- Overcoming self-doubt and achieving success through consistent effort and mindset (06:01)
- Face to face with a 6 foot Monitor Lizard during a run (37:10)
- Maintaining perspective when things don't go to plan (23:59)
- Building resilience (31:56)
- From a non swimmer with a fear of water to Ironman Hawaii with a 2.4 mile open water swim (47:43)
- The 4 second rule for decision making (1:01:50)
- The 90 day high performance plan (1:09:05)
- The importance of nutrition and movement for health, recovery and longevity (1:23:40)
To follow Jason, please visit the following channels:
Website: GrowAdviserCapability.com
YouTube channel - Jason Dunn - YouTube
LinkedIn - Jason Dunn
Facebook - Jason Dunn
To purchase a copy of Jason’s book please click here: Unlimited: The art of being Limitless
Other books Jason's read for inspiration:
'One man: 20 million steps' by Pat Farmer
'Rise of the Ultrarunners: A journey to the edge of human endurance' by Andharanand Finn
Any super fit over-60’s might like this Facebook group which Jason recommends.
If you want to build a Dave Goggins like mindset, Jason suggests you check out this Facebook group.
To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
The Paris Olympics start this week, and I have clear memories dating back to the first one I can remember: Munich 1972.
Every 4 years we witness amazing performances and emotional moments. Hopefully, 2024 in Paris will be the same. For our podcast guest this week it will be a magical moment, when he steps onto the pontoon for the Men's Individual Triathlon next week. Sam Dickinson is a professional triathlete based in Leeds, and he is one of 5 who have been selected for the GB Olympic triathlon team for the Paris Olympics. He will race in the men's individual event as well as the team relay over the next 2 weeks. It’s a great pleasure to welcome Sam back as he was a guest on this show 6 years ago, almost to the day. If you are interested in listening to the 18 year old Sam, you can listen using the above link. Back then, Sam had just arrived in Leeds to start his journey as a full time triathlete at the Leeds Performance Centre. And since then, Sam has slowly and patiently built his fitness and learned his race craft in the various levels leading to World Triathlon series and the Olympics. This journey has not been without its challenges of injury, illness, and disappointment. But as you will hear from Sam, each of these experiences have been valuable lessons which have helped him to build resilience, and ultimately to achieve what for many athletes is a lifetime goal: To represent their country at the Olympic Games.To find out more about Sam please visit his Instagram Channelsamdickotri. This is the first podcast we recorded back in 2018. Sam’s favourite book is Atomic Habits by James Clear - a book which I can highly recommend as well. Sam says it's “a great book about moulding your environment to help you reach desired outcomes." Clearly it has had a huge influence on Sam’s career so far! For chilling out, Sam likes to listen to 'The Rest is Politics' podcast. To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On the podcast this week, we have Kyle Smith! Kyle is a professional triathlete from New Zealand. Raised in Blackburn, UK on a diet of motocross and modern pentathlon, he moved to Taupo in his youth, found triathlon and set about becoming one of the best in the world. He is often first off the bike with blistering swim and bike splits, and this year he's been backing that up with solid run performances. As you’ll hear, he prefers the middle distance events such as T100 and 70.3, but he's found success at every level from World Triathlon short course racing, to off-road XTERRA. After 2 frustrating years dogged by illness, Kyle has been showing his true potential in 2024. After winning the PTO Championship race in Samorin, he was beaten by the width of a running vest at the T100 event in San Francisco. He’s currently 4th in the T100 rankings and is focussing on the World 70.3 championships in his home town of Taupo, NZ later this year. Conversation topics include:* Why no one remembers the guy with the fastest bike split * Building resilience through injury and illness * Winning by learning to race smart * Girona vs St Moritz - which is the best training location? * The balance between technology and human instinct in training and racing * Disrupted training plans and adapting to imperfect situations * 70.3 Taupo - an opportunity to race the world championships in your home town
To find out more about Kyle Smith, please check out the following:Instagram - kylesmithnzl YouTube - Kyle Smith Kyle loves the following book:Legacy: What the All Blacks can teach us about the business of life By James Kerr To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you struggle to find a reason to insert regular strength work into your training plan, maybe the motivation from entering a HYROX event will help.HYROX is a relative newcomer to the mix of indoor events combining strength and endurance. At first glance you might think it’s similar to CrossFit, but actually it's quite different. To help you and me to understand what HYROX is all about, I have 2 guests to help. Andy Sloan is a 39 year old former triathlete who competed twice at the IM World Champs in Hawaii, and he's recently started racing in HYROX events in the Pro division and regularly finishing in the top 10 at international events. Mel Varvel is a 53 year old female former triathlete who took part in her first HYROX event at the end of 2023. She competed in the doubles category with her racing partner Ron, and is currently preparing for her first solo event in London later this year. Mel is also a staff member for our nutrition/hydration partners at Precision Fuel and Hydration. Mel and Andy give us a full run down about HYROX so that you’ll have all you need to decide whether to try your hand in that world. Topics covered include: * Background on their respective triathlon history * An outline of a HYROX event and the various disciplines, and how it differs from Crossfit * Whether it's possible to combine training for HYROX and triathlon at the same time * A normal training week for HYROX preparation * Do you need to join a HYROX gym?
To find out more about Mel and Andy, please use the following social media channels:Mel Varvel (most of Mel’s links are for Precision Fuel and Hydration)Instagram: https://www.instagram.com/precisionfandh/Facebook: https://www.facebook.com/precisionfandh/YouTube: https://www.youtube.com/c/PrecisionHydrationOnline Fuel & Hydration Planner: https://www.precisionhydration.com/planner/ Please remember that as a podcast listener you can get 15% discount off your first order (and 15% off ALL orders if you join my SWAT Inner Circle). Contact me directly to get the code. Mel’s book recommendation is Good for a Girl: My life running in a man’s world by Lauren Fleshman. Andy SloanInstagram @Andy.nca If you want to take a deep dive into the HYROX world you might like this podcast, RoxLyfe.Andy’s favourite book is Can’t Hurt Me by David Goggins. To learn more about HYROX or to enter an event, click HERE. You can also watch these videos to find out more about the events:Race formatHyrox for beginnersBurpee Broad JumpsWall BallFarmers WalkHyrox partner gymsHyrox time race calculator And a couple of specific links to HYROX case studies featuring Mel and Andy!https://www.precisionhydration.com/athletes/case-studies/other/andy-sloan/26-11-2023/https://www.precisionhydration.com/athletes/case-studies/other/mel-varvel/26-11-2023/ To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
When you're getting close to the day of your big event it’s natural to feel some nerves and even a little anxiety. It happens to everyone, even the very top performers. In fact, if you felt no anxiety or nerves at all, that would probably be a bad thing. It’s one thing to feel a little anxious, but to get to the point where you feel unable to make a decision or you're so uptight that it has a negative influence on your event, that's another matter altogether. Today we have sports psychologist Dr. Josie Perry back on the show. Josie is a wife and mother, a Chartered member of the British Psychological Society (BPS) and a member of the Association of Applied Sports Psychologists (AASP), and a published author with 6 books to her name.She is going to help us with some really practical advice on some of the mental challenges that athletes have, leading up to, during, and after their main events. As a keen triathlete, she has personal experience of some of the topics we chat about today, including:* How to stay motivated during training * Self doubts prior to the race * What you can do to avoid crumbling, when your plan is disrupted by injury/illness/life events * How to stay focussed on race morning * Avoiding distraction during boring parts of your event * How to ignore the voices in your head telling you to walk or quit during the hard parts of your event * How to celebrate your achievements post race rather than assigning a good performance to luck
To find out more about Dr Perry please use the following channels: Website: performanceinmind.co.ukX = @Josephine PerryInsta: josephineperry76 Josie has written 6 books, and you can find links to them all HERE. In the podcast Josie also mentioned this book:71/2 lessons about the brain by Lisa Feldman Barrett To get a free copy of my personal daily mobility routine, please click HERE
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
The first triathlon in the UK was 1983. I did my first event in 1987 and while the sport continued to grow for the next 15 years it didn't really take off until the start of the Brownlee era from 2008. Having said that, there are a significant number of folks who I consider the legends - the Triathletes, coaches, and administrators who were instrumental in building the foundations of British triathlon. Since I started the podcast in 2017 I have spoken with many of these legends. Great coaches like Steve Trew and some of the top athletes from the 90’s and 2000’s like Jodie Swallow, Sarah Springman, Robin Brew, and Richard Hobson to name a few. Today's guest is another Legend of British Triathlon, Annie Emmerson, whose name you might recognise from her work with the BBC at triathlon events. We recently worked at Blenheim Triathlon and we started talking about her career in multi-sport from racing to broadcasting. In today's show we chat about:* How triathlon saved Annie from a life of wine bars and partying * Some characters from the good ol' days. * Why racing as a pro isn’t quite as glamorous as you think * Female participation in triathlon * Who we think should be selected for the Team GB Olympic Triathlon team.
To find out more about Annie please check out her Instagram page If you really want inspiration, follow David Smith MBE and listen to this podcast. Facing death taught me how to truly live with David Smith MBE (E215) Annie also recommended the following books:Stolen Focus by Johann Hari - why you can’t pay attention and how to think deeply againThe Secret Race by Tyler Hamilton - inside the hidden world of the TdF: Doping, Cover ups, winning at all costs To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
As you might have been able to pick up, I’m really getting into strength training at the moment. I feel like I need to share all of my lessons with you, because this type of activity is arguably your best antidote to aging. Dan John is back again today to help me with this. Dan and I discuss the importance of strength training for endurance athletes, particularly those in their 50s, emphasising the need to focus on hypertrophy and explosive lifting to maintain lean body mass and mobility. We also highlight the significance of comprehensive training for triathletes, including mobility work, strength training, and appropriate recovery. Additionally, we discuss the importance of primal movements, such as push, pull, hip hinge, and loaded carry exercises, emphasizing the need for mobility, postural control, and structural support muscles. We also go into detail on:* Primal movements and why they are the basis for exercise selection * Which exercises fit the various primal movements and the best ones for you * How to set up a simple programme and some of the considerations such as sets, reps, rest periods, total workout duration * Variations to build muscle or strength, or just maintain your current strength * Hypertrophy and explosive lifting to maintain lean body mass and mobility * Dan explains his simple 3x3x3 routine
To find out more about Dan John, please visit these channels:Website - Dan John UniversitySign up for Dan’s weekly newsletter “Wandering Weights” Check out Dan John’s books HEREDan is a prolific writer. Check out his articles and blogs If you have a question for Dan, most have already been answered HERE at my Q and A Forum. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
"There are no solutions, only compromises"
In last week’s podcast Lexi Kelson and her colleague Emily Arrell from Precision Fuel and Hydration spoke with 3 SWAT athletes to help them create a viable race day hydration and nutrition strategy.
This is all very well, but race days don’t come around that often and in between there are many days of normal living and eating. But even then not everyone has things so straight-forward.
What if you are one of the folks who have stomach or digestive issues which make even everyday eating a real challenge?
Lexi is a Clinical Dietician, and we thought it would be helpful to talk about challenging dietary concerns such as gluten free, IBS, and celiac. We also discuss those who choose a vegan/vegetarian approach, as this requires not only a change of mindset but also some re-education of basic foodstuffs to make sure they are fully covered nutrient wise.
Other topics covered in our conversation include:
- How athletes can successfully balance energy demands with nutrient dense meals
- More on RED-S
- How to use nutrition to prevent injury, and how to aid recovery if you do get injured
To find out more about Lexi please check out these links:
Blogs:
How much carb do you need to optimise recovery after exercise?
9 Lessons when battling Red-S
Videos: The Prehab Guys
Podcasts: Barbell Medicine
Book: Fuel Your Body
If you would like to take up the invitation of a NO OBLIGATION video call with Emily, Lexi or one of their colleagues please CLICK HERE.
You can also create your own race day plan by clicking HERE.
As a podcast listener, you can get a 15% discount on your first order with Precision Fuel & Hydration. CLICK HERE to grab that.
If you want to upgrade your education about day to day or race day nutrition, please check out the P F & H Knowledge Hub. They have a lot of really cool articles written by their experts and partner athletes. If you type your topic into the search engine you will find the information you need.
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube: www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
As the race season gets into full swing, I know that many of you are thinking not only of your performance goals but also how you can support these with a good race day hydration and nutrition strategy. Some of the key lessons I have learned over the years are: 1) without a good fuelling/hydration strategy you are unlikely to hit your goals, especially on the longer events.2) there are 3 pillars to focus on - fuelling, hydration and electrolytes.3) your strategy must change with every key event to cover differences in duration, intensity, course profile and weather conditions.4) You need to practice your chosen strategy for a few weeks ahead of your A race. I have an ongoing partnership with Precision Fuel and Hydration (P F & H) and one of the offers they have available to all athletes is a video call with one of their experts to discuss hydration and fuelling strategy. This is a no obligation call, so even if you use another product you can still have a chat and come away armed with some very valuable information. In today's podcast three of my SWAT athletes have conversations with P F & H experts Emily Arrell and Lexi Kelson. The purpose of the podcast is to highlight exactly what format the call takes, and more importantly how they can help you to create a working strategy for your key events. You will hear the following:* Matt Cooper and Emily Arrell discuss Matt’s upcoming 50m TT * Matthew Graham and Lexi Kelson preparing for IM Bolton 70.3 * Rachel Pearsons and Emily Arrell chat about Rachel’s strategy for IM Hamburg
Key points to listen out for:* 3 individuals with 3 different races means 3 different strategies * What you do in the 48 hours before your race can make a real difference * Testing the plan and the product in the weeks before race day is crucial
If you would like to take up the invitation of a NO OBLIGATION video call with Emily, Lexi or one of their colleagues please CLICK HERE. You can also create your own race day plan by clicking HERE. As a podcast guest you can get a 15% discount on your first order with Precision Fuel & Hydration. CLICK HERE to grab that. If you want to upgrade your education about day to day or race day nutrition please check out the P F & H Knowledge Hub. They have a lot of really cool articles written by their experts and also partner athletes. If you type your topic into the search engine you will find the information you need. To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube: www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Someone once told me that good coaches never stop learning. This is a philosophy that I have carried with me ever since I started coaching, and one which I share with other coaches whenever we are delivering workshops. Reading books and speaking with podcast guests probably forms the majority of my learning these days, although not all. I still go to conferences and in person workshops. Today’s guest ticks two of the key learning boxes for me and I hope it does for you as well. My guest today is strength coach Dan John, who is also an accomplished author. Dan is a big fan of kettlebells, although he is proficient in all forms of lifting. In the podcast you’ll hear him say that he’s often the strongest person in the gym even though he is now 67 and the owner of 2 titanium hips. What I enjoy about Dan from both his books and his videos is his simple, down to earth approach. He could almost be from Yorkshire! Regular listeners will know that I’m really interested in strength training, and the benefits for humans not just on their athletic performance but also their health and longevity. Dan quotes some Eastern European strength writers who I will reference in the show notes. I read a lot of strength books, including some of the early Russian texts from which many strength training principles have been adapted. If you are into your strength training you might want to check these out. In this call we only covered a fraction of what was on my list, so expect to hear Dan again in the very near future. Below are some of the topics we chat about: (5:09) Building consistency is better than the perfect workout - “In my gym, we call it 5 x 52. You know, it's 5 days a week, 52 weeks a year. I mean, that's the secret sauce!" * (6:14) The perfect workout * (34:38) Can you develop mobility & strength at the same time? "We loosen what is tightening and we strengthen what is weakening.” * (35:59) Athletes over 55 - "Focus on the 3 pillars - mobility, hypertrophy, fast twitch muscle fibres." * (41:01) What you do between 35-55 sets the template for how you are post 55 years old. “The future you will be happy that you lifted weights at 35." * (49:38) What is the minimum equipment you need for a home gym? "Even if you have no equipment, it doesn't matter." * (51:27) Differences in strength training workouts for males versus females - "So the only difference is probably more volume (higher reps/lower weights) on the push and pull movements”*
To find out more about Dan John, please visit these channels:Website - Dan John UniversitySign up for Dan’s weekly newsletter “Wandering Weights” Check out Dan John’s books HEREDan is a prolific writer. Check out his articles and blogs If you have a question for Dan, most have already been answered HERE at my Q and A Forum. Also in the show we talked about:Robb WolfVladimir Janda o contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Have you watched the Paralympics? What about when you are taking part in or volunteering/spectating at a running event or a triathlon? Have you ever observed the wheelchair triathletes? For them, it’s swim, to hand cycle, to racing chair. Everything is about the upper body, and I’ve always been curious about how they take care of their shoulders, and what constitutes a rest day. Today I’m chatting with Bret Crossley, a paratriathlete who lives in the Leeds area. Bret has been involved in triathlon since a motor bike racing accident in 2006 damaged his spine. He has been part of the British Triathlon talent programme, raced triathlons up to half Ironman distance, and competed in the London Marathon many times. This is an inspirational conversation, and I hope you enjoy it. We chat about:* Motor bike racing days and competing in the Isle of Man * The accident, and how he coped in the immediate months after knowing he would never walk again. * Finding wheelchair sport * Gaining inspiration from those worse off than yourself * Bret's training and racing schedule * Some challenges you might not have considered for chair racers and hand cyclists
To find out more about Bret and follow his progress, follow him onTwitter (X) - @BretC22 In the conversation Bret mentioned how he had raced at the Isle of Man. If you want to get a sense of the absolute concentration needed to race on the island, take a look at this video of Peter Hickman setting a fastest ever lap with an average speed of almost 137mph.Peter Hickman - Fastest ever lap of the Isle of Man TT Bret also mentioned the Yorkshire Ability Triathlon that he is involved with.Watch a truly inspirational video HERE. Challenged Athlete Foundation who have provided Bret with funding for some of his equipment. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
The female monthly cycle and how it impacts training and competition is a conversation that athletes and coaches should have. The reality is that it can be awkward for both parties, so to avoid awkwardness it usually gets pushed aside. Which means that female athletes can feel isolated in navigating this part of their life. We should also include perimenopause and menopause in that conversation as it will affect most females at some point. As a coach I do believe that we need to have these conversations, and that they should not be awkward. Education is a big part, so to help us better understand the ways in which training and competition can be managed, I have invited Dr Natalie Brown onto the show as a guest. Natalie is a research assistant for the Welsh Institute of Performance Science. She works predominately with Sport Wales, leading on research with female athletes and the impact of the menstrual cycle on sport participation and performance. In this conversation with Natalie we talk about: * To truly understand the patterns of your monthly cycle, track it for at least 3 cycles * Lifestyle factors have a huge influence on the severity of your monthly cycle * Carbohydrate supplementation prior to HIT sessions might mitigate some symptoms * Menstrual cycle apps are good, but listening to your body is better * Perimenopause is ‘chaos’ but healthy lifestyle factors can help * How to arrange your training during the menopause * HRT for females? It depends! * Some guidance for coaches on how to open a menstrual cycle/menopause conversation with their athlete
To find out more about Natalie Brown and her work please visit these channels:Instagram Optimal.Period Website www.optimalperiod.com, You can find some other really good resources at the following links:Podcasts The Female Athlete, For continued education please check out Menstrual cycle online coaching modules:UK Coaching resources I also asked Natalie to recommend a book. This is her choice:Good for a Girl Lauren Fleshman To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest today is Jim Vance There are few individuals in the world with the teaching background, elite athlete experience, and coaching experience with elites, amateurs and juniors, as well as knowledge of training and a passion and understanding of tech. Jim has been the coach to US pro triathlete Ben Kanute for 8 years. He has also written 2 triathlon books (details of which you can find in the show notes) and is a consultant to several tech companies in the Multisport space including 80/20 Endurance and Velocity, a software programme for cycle coaching. Jim and I have a great chat about the rapid advancements in technology and their impact on triathlon coaching. We get into the weeds on the physical toll of triathlon racing for pro athletes, given the ever increasing intensity of the races especially when racing in extreme heat. Finally, and I think most importantly for you, the listener, we discussed the significance of personal harmony and relationships in achieving optimal athletic performance, and the crucial role of mental and physical preparation in triathlon. Topics include:18:14 Athletes need to learn to trust themselves - "I care more about athlete mindset on the start line than I do about training."28:25 On harmony in your relationships - "We've got to really enhance our world. That brings more stability to it, that reduces stress."56:41 On how to get the best recovery and stress levels - "So what affects that recovery cycle? Home life, stress outside of it, nutrition, sleep, all those things probably come back again to relationships in your daily life."1:17:35 On the power of showing vulnerability - "David Warden kept getting all these questions. And he kept saying, 'Well, I don't know the answer', and afterwards it became this crazy thing, where all these coaches just came up to him."To find out more about Jim please check out his Instagram page @coachjimvanceThe most popular blog post he ever wrote: https://www.trainingpeaks.com/blog/10-things-endurance-athletes-need-to-stop-doing/Other cool stuff:80/20 Endurance Coach Certification and community, with Matt FitzgeraldBook recommendation for coaches, is a book called, "Motivational Interviewing in Sports", it's a game changer! Some of the coaches Jim mentioned have been podcast guests. You can find links to their work in the show notes for their respective episode:Bobby McGeeMatt Pendola To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Lucy Gossage has been around on the long distance triathlon scene for a long time, and she's instantly recognisable with her blue Erdinger kit and infectious smile. If you don’t know Lucy, she has 14 Ironman victories to her name including IMUK, IM Wales, IM Lanzarote and Patagonman (basically all the toughest ones). In 2019 she stepped back from IM racing to focus more on her work as an Oncologist in Nottingham. You’ll get a sense of how Lucy likes to challenge herself with that race resume, and today's conversation is all about another of those challenges. And they don’t really come much bigger than The Winter Spine Challenge - 268 miles on the Pennine Way in the depths of winter. It’s a non-stop event requiring participants to be self sufficient. The temperature barely gets above 0ºC, with knee deep snow and blizzards at times, and as if that's not enough the sleep deprivation can literally be a nightmare. We chat about: * Weekly power strength yoga - "I just knew that I had to get as strong as I could" * The benefits of commuting to work and keeping it fun * Walking poles in ultra racing - "As soon as I got them, I was like, oh my god, these are a game changer." * Sleep walking - "The most terrifying discombobulating experience I've ever had." * Shoe selection - "I went with Hoka Speedgoats, which many say is crazy for that terrain. But they were so comfortable." * Sleep deprivation and cognitive function - "I could see the red lines on my Garmin where I'd gone off the course and I was like bloody hell I am actually sleepwalking."
To find out more about Lucy please use these channels:Twitter @lucygoss Insta @lucygossage Link to topics we covered in the showNHS Blog postsLucy and I talked for quite a bit at the start about the NHS and she mentioned some blog posts she had written. You can find those HERE.Lucy’s favourite book Shantaram:A Novel - by Gregory Roberts “It’s a long book but an incredible read."Developing an Iron Mind This is the podcast I recorded with Lucy, Helen Davis and Helen GormanDeveloping an Iron Mind -How to access the Iron Mind course - https://www.thinkbelieveperform.co.uk/iron-mind/ Green RunnersLucy talked about the The Green Runners eco running group formed by Jasmine Harris and Damian Hall To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Triathletes like to call themselves multi-sport athletes. In a manner of speaking, they are. They have generally mastered 3 disciplines and combine them all in one single race.
Today's guest, Dougal Allen, is a true multi-sport athlete of the highest order. He’s won the NZ Coast to Coast twice (run/kayak/MTB), had many victories and top 10 finishes in both IM & Challenge events, and completed many multi-day adventure races around the world. As well as running and cycling, these events have included, kayaking, rafting, inline skating, horse riding, as well as rope work for climbing and abseiling. Dougal is a very strong cyclist and in the last 2 years he has put these skills to good use with a complete change of direction. He is now a Cyclor on board the 8 man crew defending America’s Cup for Emirates Team New Zealand. And if you're wondering what a Cyclor is, you can find out HERE. In this episode we chat about:* Building a team and racing without ego * Training to race, or racing to train. Which are you? * Over-racing and losing fitness * Boring high performance habits to ensure best performance
If you’d like to find out more about Dougal Allan please visit the following sites:Website - http://DougalAllan.comInstagram: dougal_allan Facebook: Dougal Allan
Dougal Allan Mini documentaryTrials for the role of Cyclor on board Emirates team New ZealandDougal at the 2019 NZ Coast to Coast eventYouTube video of NZ Team Emirates Cyclor’s Dougal is an ambassador for Precision Fuel and Hydration. He has written many articles for them which you can find HERE, including:How to balance training, work, family and lifeThe art of gut trainingHow a pro athlete strategically uses caffeine To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
"The RED-S project is a club for sustainable performance. And sustainability to me brings up a few different words, I think about fueling and enjoyment. And no, no process is sustainable unless it's enjoyable. And for me, if I was to get close to a recreational race, and I started to think about race weight, that wouldn't tie in with enjoyment for me." In this week's episode of the High Performance Human, our guest is Alex Vendittelli, a RED-S Ambassador and a recreational runner. We discuss the prevalence and impact of RED-S Syndrome in athletes, emphasising the need for education and support. We also explore the intricate relationship between health and performance in sports, highlighting the importance of prioritizing overall well-being rather than solely focusing on athletic performance. We chat about the challenges of navigating unrealistic body ideals and performance pressures in sports, and the need for a more balanced approach to fitness and body image. Alex shares his personal experience of feeling pressure to conform to a certain body type after reading one specific book, and how another book rescued him from the mire. Even elite athletes with support services can get it wrong, with some openly admitting to health problems caused by an overemphasis on body image.* Lighter might mean faster but it isn’t always healthier * Sore legs and fatigue are not the norm when training for endurance events * Should we be focussing on a sustainable approach to nutrition rather than a specific race weight? * Coaches need to work on changing the mindset of athletes * Giving yourself permission to enjoy life
Alex doesn't have a social media presence. He is an ambassador for RED-S Project and you can find out more about RED-S project HERE. Some other links you might be interested in: Some RED-S articles:Pro Cyclist Jonas Abrahamsen - Gaining weight to achieve greatnessCyclist Jackson Long - When the power to weight ratio bottoms outTwo articles related to pre-conceived ideas about how we should behave, look and live our lives to meet these 'elite standards' - examples of how trying to be what we're not, can lead to a slippery slopeNiamh Bridson-Hubbard - A Runner’s BodyAre athletes supposed to look a certain way? The Athletic Aesthetic - Great LinkedIn Post by Mental Performance Coach Aaron WalshThe Dark Side of High Performance - can you distinguish between mastery and perfectionism? Matthew McConaughey video - Don't ask for permission Research papers:Carbohydrate fear, skinfold targets and body image issues: Perceptions of the nutrition culture within elite female soccer - McHaffie et al Includes specific examples of things coaches have been heard saying to players etc. relating to food. Nutrition for Female Soccer Players—Recommendations (Dobrowolski, Karczemna, Włodarek)Alex's book recommendations:Seven Deadly Sins: My pursuit of Lance Armstrong - David Walsh Steve Jobs - Walter Isaacson - Beautifully written book about Steve Jobs and how his personality was the reason for his success but also his ill health. It highlights how our behaviour and decisions will always have a knock on effect in later life. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Artificial Intelligence, or AI, is gaining more traction in our lives. It's been here awhile, but the launch of Chat GPT has really accelerated our awareness of how it can simplify our lives. AI will be a part of our athletic lives as well, certainly for the way we plan our plan, analyse, and adjust our training to get the best results. Will this benefit athletes and coaches alike? I don’t have enough knowledge on the subject to answer that but today’s podcast guest does! Prof Paul Laursen will be familiar to regular listeners of this show. He’s spoken on this show before about High Intensity Interval Training and we spoke about AI back in 2021. Since then there have been a lot of advances in AI and with his own platform Athletica.ai. If you are a self coached athlete, AI has the power to save you a lot of time with planning and improve your training prescription. Coaches can benefit too, as they'll be able to analyse much more data and improve their decision making for a larger number of athletes. Whether you're an athlete or a coach, AI will have some impact on your work, training, or data analysis. In this conversation we chat about:* Some of the latest gadgets that Prof is testing out * How Athletica works for athletes and coaches * Threats and opportunities for athletes and coaches * Garbage In Garbage Out (GIGO) is so relevant, and why athletes need some personal responsiblity * Coaches will never be redundant
To find out more about The Prof please visit these channels: Athletica: https://athletica.ai/ HIIT Science: https://hiitscience.com/ Twitter - @PaulBLaursenClick the link to get hold of a copy of Paul’s book, Science and Application of High Intensity Interval Training New links we spoke about on this podcast were:Respiratory training System - https://isocapnic.com/ forget Powerbreathe. This take breath training to a new level.Fourth Frontier Heart rate monitor this HRM not only measures heart rate, it also tracks HRV and provides a continuous ECG during exercise.Strength, Power & Movement testing If you’ve ever perform a measured vertical jump, this device makes everything a whole lot easier. In fact, you can measure the velocity of many movements. Endurance Training - Science and Practice This is the latest book by sports physiologist and coach Inigo Mujika and which features a chapter written by The Prof. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
A lifetime in sport inevitably leads to injuries, especially if you play contact sports. Rugby was my game until my mid-twenties, by which time I had dislocated both shoulders at least once and broken my collar bone once. Minor concerns compared to some players, but nonetheless it's these injuries that caused me to take up triathlon more seriously. I broke the other collar bone more seriously in a bike crash in 2015 (so much for avoiding injuries!). It’s fair to say my shoulders have had their fair share of injuries. I’ve managed to get by without surgery but it’s always a matter of doing lots of work to make sure they stay stable and relatively pain free. For most endurance athletes, shoulders are not as troublesome as those other joints but they still take a lot of hammering. Countless metres in the pool, the occasional impact from falling off your bike or while running, and not to mention the daily postural challenges from everyday living. Tim Stevenson is this week's podcast guest. Tim runs a business called Dynamic Shoulders. He's a strength coach who started on the specialisation journey like many folks - overcoming his own shoulder problems. He then worked as a strength coach with para swimming. If you have shoulder issues or want to keep them healthy, this episode is a must as we chat about:* The shoulder complex and its interaction with other joints * Shoulder stability and how to achieve it. * Bust some common myths around training shoulders * Influence of modern living and how it can lead to poor shoulder health * How we can look after our shoulders * Benefits of ground based exercises * Specifics for swimmers and triathletes
To find out more about Tim please visit the following channels: Social:Instagram: @dynamicshouldersThis is where he posts most content so if people want to get a feel for who Tim and his team are, this is a good place to start. Website: www.dynamicshoulders.com Please also check out these links: Test Your Shoulders"We currently have a ’test your shoulders’ programme available which is free and will give you an ‘audit’ of your shoulder stability and strength. It will help you to identify the weak links which, when addressed, will increase shoulder health and performance potential". Book a FREE call"We offer free consultation calls so if anyone wants to book in some time to chat through their shoulder issues or performance challenges and get clarity on their next best steps they can do that using the above link." BASE"Our 6-week BASE online shoulder training programme draws from our experience and knowledge of building high performing shoulders and can be integrated into any training programme as it takes a minimal effective dose approach." Tim’s Book Recommendation: Think Again - Adam Grant"Learning to rethink is the most important skill in today’s culture.” We also talked aboutGymnastic Rings - These are from Wolverson A couple of videos you might like to watch: Executing a handstandMinimum Effective Dose - Tim Stevenson style To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
As you continue your journey as an endurance athlete you might occasionally think that life is messing you about. There are always obstacles to be navigated - work and family challenges, illness, injury, world events beyond your control. It may even cross your mind that these only seem to happen to you and that other folks have smooth paths to their chosen events. Rest assured that everyone has challenges, including today's podcast guest, Flight Sergeant Scott Hill from the RAF Regiment. As you’ll hear in the podcast, Scott wears many hats in life. He is a father, husband and career military man. In the last year he’s been effectively doing 2 jobs at work, while battling a long term back injury. On top of that, he qualified as a British Triathlon High Performing Coach to enhance the work he does in his private coaching business and as head coach of the RAF Tri team. Not only that, he is also an excellent age group triathlete, having qualified for the Ironman World Championship twice. He's also an ambassador for my favourite tri clothing brand, Raceskin. Today we talk about:* What does W.O.L.F. stand for? * Being comfortable saying NO! * Making the most of opportunities * The gift of dyslexia * Dealing with injury * Making time for yourself
To find out more about Scott please visit his Instagram and website:Instagram coaching @triwolfcoach Instagram personal @ironhill83Website Triwolf.co.uk Scott recommended the following book which helped him to answer a few questions about being dyslexic:The Gift of Dyslexia - Ron Davis Raceskin Wetsuits and Custom designed cycling gear - Scott is an ambassador for Raceskin and chooses them for his own training and racing kit as well as for his TriWolf garments. Check out Raceskin wetsuits and custom kit HERE. To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Since we started the podcast, I've introduced many of the UK triathlon legends, ranging from our Olympic champions to coaches who helped them there, and the folks who were around right at the start of triathlon in the UK.
Today's guest, Mark Kleanthous, competed in UK triathlons since the very first event in June 1983. And he has kept on going for 41 consecutive years.
Completing an impressive 535 triathlons in more than 20 countries, including finishing the Hawaii Ironman World Championships, as well as 48 Iron distance, double Iron, and 1 x triple Iron triathlon.
Mark has also finished 71 marathons under 3 hours.
Over the last 41 triathlon seasons Mark has calculated that he's covered more than 12,000 miles swimming, 198,000 miles cycling, and has run more than 61,000 miles (totalling 271,000 miles) in training and racing. That's more than 11 times the distance around the world, or more than the distance to the moon!
In this conversation we chat about:
- Keeping calm under stress, and problem solving
- How he still gets satisfaction from each event
- Why pacing gets better with age
- The secret to Mark’s athletic resilience and longevity
- Mark the Innovator - homemade elastic laces & aero water bottles
To find out more about Mark K please visit the following channels:
Triathlon Coaching website
Ironmate- Triathlon information website
Instagram: openwaterswimcoaching & ironmate_coaching
Twitter X: @ironmatemark
Face Book Mark Kleanthous
LinkedIn Mark Kleanthous
Some videos you might be interested in watching:
Mark's highest elevation and coldest triathlon: Ironman Lake Tahoe 2013, bike had 9,000 feet of climbing
30 Years of Triathlon t-shirts.
How to smash your ironman transitions.
Research Papers
Mark took part in various studies during Ironman Sweden for ultra endurance athlete and scientist Beat Knechtle
Changes in body composition in triathletes during an ironman event.
Nutrition & diets for endurance triathletes.
The Age-Related Performance Decline in Ironman 70.3
Mark's 3 favourite books
Gold in the Water by P.H.Mullen. Two friends and swimmers who train to compete in the 2000 Olympic games.
Training Essentials for Ultra Running by Jason Koop- Everyone from first timers to elite can benefit from this evidenced based book on going long.
Gold Rush Michael Johnson. His honest and open insight on how to be the best and beat the rest”.
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Who says you can’t get stronger as you get older?
Today, Strength and RunForm Coach Matt Pendola is back and this time he’s accompanied by one of his clients, Michael ’Stoke’ Stoker, one member of a small group who Matt affectionately refers to as 'The Silverbacks’. 73 year old Stoke joins us to speak about how his 20 years of work with Matt has enabled him to continue powder skiing well into his 70’s, and build his strength up to the point where he can now do 7 full pull ups using the gymnastic rings (having been unable to do just 1 when he was 60). Matt walks us through his approach to working with older athletes, and some of the very specific exercises he includes as well as others which he avoids. If you're looking for inspiration both in your strength training and from a 73 years young ‘silverback’ athlete, please pay attention as we also discuss:* Building grip and core strength to improve pull up strength * Why plyometrics and mobility work are hugely important for older athletes * Older athletes need better force production * Let your body tell you how much recovery it needs * The benefits of kettlebell training for female athletes * Fitness aging and longevity: It’s all about lifestyle choices
You can follow Matt on:Instagram: @PendolaProjectFacebook: PendolaProjectWebsite: https://www.pendolaproject.com and check out his programs including a free movement improvement assessment and protocol Some special offers from Matt for podcast listeners:Use this code —>>> MATT10. This will get you 10% off Matt's R3 strength program or RunFORM. Matt will also send you "Triathlon in season strength training anywhere" (bodyweight and bands) 6 week program at no additional cost (normally $100). Listen to Matt and Bobby McGee on their RunFORM podcastask him any question on the free app: https://link.anyquestion.com/pendolaproject YouTube video - This is the strength routine we chatted about which Stoke does to prepare for his powder skiing:Ski Prep Gym routine for Stoke including hangs Stoke recommended these books:"The Wealthy Barber" by David Chilton“A Gentlemen in Moscow”, by Amor TowlesAnd Matt recommends: Rebuilding Milo - by Dr. Aaron Horshcig. The lifters guide to fixing common injuries and building a strong foundation for enhancing performance. To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Our podcast guest this week is Menachem Brodie, the National Strength and Conditioning Coach for the Israel National Track Cycling Team. He has his own consultancy business, Human Vortex Training, and has also written two books, Strength Training for Cycling Performance, and Lift Heavy Shit (links for both are below). We've heard from numerous swim and run coaches recently about how technique can make a real difference to performance in their respective disciplines. Now it’s time to adjust the balance and hear from someone who specialises in helping cyclists to get stronger . . not on the road, but in the gym. You may wonder if there's actually a direct correlation between how strong you are and how fast you can ride, but once you've heard from Menachem I think you’ll appreciate how some subtle changes to your gym work will help you be a better cyclist.* Why the McGill BIG 3 should be your core training focus * Why you should strength train on recovery days * Vital importance of strength training for older cyclists and triathletes * Aging, strength training, and bone health * Why strength training will help you recover better and improve consistency
To find out more about Menachem please visit these social media channels:YouTube @HVTrainingInstagram hvtrainingSpotify for PodcastersHuman Vortex blog Menachem’s 2 books:'Strength Training for Cycling Performance: The Vortex Method’s Ultimate Training Program’'Lift Heavy Sh*t: Intelligent Strength Training for Masters Cyclists’ Some cool videos:The McGill BIG 3 - these 3 movements are all you need for a super strong coreBox squats for more cycling powerPosture for better cycling - Some basics you should know You might also want to listen to the following episodes from Menachem’s own podcast:Dr. Stuart Mcgill PART 1 - Back Pain in cyclists and triathletesDr. Stuart Mcgill PART 2 - Be an athlete 24/7Tim Cusick - Adaptation: The driver for everything you want out of your training Menachem recommended the following books:Rule 1 Investing, By Phil Town
The Man Watching, by Tim Crothers
The Language of Coaching by Nick Winkelman To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
You may have wondered about my choice of the phrase High Performance Human. It doesn’t relate to athletes who perform at the top of their age group.
The concept of high performance can be described as a measurable state where an individual consistently performs at a higher level of operational success compared with most of their peers within the same environment at a particular time. High performance is not absolute, but relative. Thus, a high performance human is someone who optimises their performance in many areas of their life - career, relationships, health, fitness etc. Many of you reading this will fall into that category even if you haven’t realised it. Today's podcast guest is Matt Spooner and he definitely is a High Performance Human. At 51 he is still getting faster as a long distance triathlete. If you are a regular on some of the triathlon pages on Facebook I’m sure you have come across Matt’s posts as he shares his experiences of training and racing with the aim of helping other athletes. In this conversation we chat about:* living in Switzerland and finding the perfect environment to live and train * making a conscious decision to prioritise training and not get sucked into the corporate work trap of long working hours * building consistency into his training * learning from elite athletes * the challenge of completing IM Wales 3 weeks after completing the 4000km Transcontinental Bike race. * How to balance training around business travel
Buckle up and get your note books ready because there’s a lot of great stuff in this conversation! To find out more about Matt, please visit the following social media channelsInstagram - matt_still_tri_ingFacebook - matthew.spooner.927LinkedIn If you haven’t yet seen the documentary about the Transcontinental Race, I can highly recommend it:Onboard the Transcontinental Race Some links to topics covered in the podcastDietEfficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review"I recently read this paper, it's a nicely balanced review of multiple different research papers into different diets. It's a good resource for people who are interested in the best diet.” Books"My first book I read about Triathlon was A Life Without Limits by Chrissie Wellington. My current book is The Rise of the Ultra Runners by Adharanand Finn - I identify myself very strongly in this book." To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
LISTENER: There were some pre production audio issues. Apologies for this. Please stick with the podcast as the sound quality improves during the conversation. The name Dr Stacy Sims is probably familiar to many of you, especially if you are a female. She's written two very popular books. Her first was ROAR in 2016 (recently updated and revised). Her second book, Next Level, is about kicking ass and crushing goals through menopause, and was published in 2022. As a result of these two books and her public speaking, Stacy has become associated with phrases such as "women are not small men”, and "lift heavy shit". Thanks to those of you who sent in questions for Stacy. Much of today's conversation is based around those, and the show is broken down into 4 key areas: * Exercise - specifically zone 2 and HIT for females * Nutrition - fasting, some interesting guidance around protein, and following the same diets as male partners * Strength training - developing the right technique so you can lift heavy shit, plyometrics * Menopause - weight gain, HRT
Dr Sims has a lot of great ideas for you, so please listen carefully and do take notes. If you don’t already follow Dr Stacy Sims, these are the best places to keep up to date: Instagram - drstacysimsFacebook - drstacysimsLinkedIn
This is a TEDx Talk that Stacy gave on the topic of Women are NOT small men. It’s definitely worth a listen. In the show we discussed RED-S (Relative Energy in Sport). Stacy also recommended the following books:The Most Magnificent Thing by Ashley Spires (a kids book but the messaging is oh so good!)
Wild by Cheryl Strayed: From Lost to found on the Pacific Crest Trail
Inferior by Angela Saini: The true power of women and the science that shows it
The StoryTeller by Dave Grohl We also chatted about this book:Invisible Women - Caroline Criado Perez - Exposing data bias in a world designed for men To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Today's guest is Margaret Sills. I met Margaret about 20 years ago when she asked me to coach her. During the time we worked together she represented GB triathlon as an age grouper and also qualified for Kona twice. I can still remember waiting at the finish line for her to complete her first Kona (which she mentions in the conversation). She had some struggles on the day but she made it and as she crossed the line I had a lump in my throat and tears in my eyes. The reason I invited Margaret on to the show this week is to talk about her 40 years as a triathlete. In 2023 she finished her final event, almost exactly 40 years to the day from her first event in 1983. This, by the way, makes her a pioneer of triathlon in the UK, as the event she completed in Northampton all those years ago was one of the very first UK triathlons. I enjoyed the reminiscing, and I hope you do too!* Northampton - That first triathlon in 1983 * Emotional - The final triathlon in 2023 * 40 years in triathlon and never injured * Fitting training around life * Dealing with life’s challenges - menopause, heart problems * A lifetime of adventures - Race across America (twice), LEJOG, mountain biking in the Himalayas * Standing on the podium as a GB age group team member
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This podcast is called the High Performance Human podcast for a reason. It gives me the opportunity to showcase individuals who excel in their chosen sport, but also in many other areas of their life, while still focussing on basics such as sleep and nutrition. Next time you take a flight, think about what you would like to know about your pilot - skills at their job (obviously) but also that they prioritise health and fitness, turn up each day having slept well and eaten the right foods to help them concentrate throughout the full duration of your flight.Today’s guest, Rick Peters, is an elite swimmer, airline pilot, and high performance human. He was introduced to me by long time client Toby Baxendale when he and Rick met at the Barbados Open Water swim festival, last November.Rick finished 7th overall in the 5k swim (non wetsuit) in a very impressive time of 1hr 13 (an average pace of 1:28/100m), made even more impressive by the fact that Rick is 60 years old. Rick still regularly captains long haul flights for Air Canada, and in today's conversation we talk about his daily fitness routine, his love for swimming, and how he stays so fit and healthy. Then we add in the complications of air travel, the impact of time zone changes, and some of the strategies Rick uses to mitigate these. Needless to say, I would be very confident to have Rick Peters as the Captain on my next flight! Some other topics we discuss include:* Earthing - to help the body rebalance after crossing time zones * Drinking hydrogen water to limit the impact of flying at altitude * Finding time to workout when travelling * The microbiome and how keeping your gut healthy has a major impact on brain health, sleep and general fitness
Rick doesn't use social media but if you have any questions for him, I’m sure he wouldn’t mind me forwarding them on. He did recommend some resources and books. Books“YOUNGER NEXT YEAR” (Live strong, fit, sexy and smart – until you’re 80 and beyond) by Chris Crowley & Henry Lodge.The Psychology of Winning” (Ten qualities of a total winner) by Dr. Denis Waitley. VideoLight as Medicine by Dr. Roger Seheult MD of MedCram who gives a very detailed description of how mitochondria produce ATP and what infrared light can do to optimize your health and immunity. Research Papers on Gut MicroBiomeHow gut bacteria balance enhanced exercise performance“Associations between gut microbiota and sleep: a two-sample, bidirectional Mendelian randomization Study”, by J. Wu et al“Gut microbiome diversity is associated with sleep physiology in humans”, by R. Smith et al., in PLoS One, October 2019, PMID 31589627.“Exercise and the Gut Microbiome: A review of the Evidence, Potential Mechanisms, and Implications for Human Health” To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
You might have noticed a theme with some recent podcasts, as I've been searching out inspirational older athletes to share with you just what the future might hold if you have the enthusiasm and adjust your approach in the right way for you. I've struggled to find other coaches who specialise in working with older athletes, but that's corrected today as I speak with Jo Lewis. Jo is a female triathlete in the 65-69 age group. As you will hear in the conversation, 14 years ago, Jo started a coaching group to cater for over 50’s triathletes. As one herself, she realised that no one was catering to the older age groups. Fast forward to 2024, both Jo and her group are still going strong. In the next hour we chat about her own triathlon journey, as well as: * A proactive approach to aging, staying fit, healthy and competitive * Coaching strategies for over-50's triathletes * HIT training - how much, how often * Specific strength work * Paying attention to rest and recovery
Once agin, if you are an older athlete looking to stay at the top of your game, you’ll find some great information coming up! To find out more about Jo please visit the following social media channelsWebsite - www.tri50.co.ukFacebook “Tri50 - Specialised Triathlon and Swim Training for Mature Athletes”.Instagram: Tri50coaching Jo specifically recommended these two books as being very helpful personally, and for her older athletes:The Coaching Manual by Julie Starr The Complete Guide To Stretching by Christopher M. Norris Finally, Jo requested that I include a link to “Uptown Girl” by Billy Joel - she said, "This is ME from start to finish, gets me going every time, and is a funeral request of mine." To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Today’s podcast guest is Dr Dan Plews. Dan is one of our most frequent and popular guests. He and ‘The Prof' Paul Laursen have an on going competition to be at the top of the list with most appearances on the show.
It’s been a while since I chatted with Dan and since the last conversation he’s made a welcome and very successful return to racing, having crossed the line first overall at the 2022 IM New Zealand, and then getting a personal best of 8:18 at Challenge Roth despite a troublesome Achilles. Our chat today is centred around Dan’s successful goal to race a ‘fast’ Ironman. At Ironman California in October last year he again crossed the line first and posted a 7:56. Dan has a lot going on in his life - a young family, research projects, coaching a group of elite Ironman triathletes, working with the New Zealand Olympic kayak team, and his EndureIQ online education programme. There's a lot to unpick when it comes to how he made this sub-8 happen, including:* Finding balance, and why commitment to a goal means saying NO * Back to back training for time management * How you can always find marginal gains * The role of carbs in triathlon performance and why the LCHF approach works for him * A huge surprise as Dan declares his new found love for strength training
Dan is right up there with some of the smartest (and down to earth) people I know so I hope you enjoy the show! To find out more about Dan please visit these social media channelsDan’s personal Instagram - theplewsDan’s business Instagram - endure_iq Please check out the new Endure_IQ course on strength & power training for triathletes - In the podcast, Dan talks about fuelling his Ironman races on just 50g of carbs/hour and why he doesn’t believe that 120g/hr makes sense.He explains more in this blog post:120g/hour - deciphering the carbolution craze Also in the conversation Dan mentioned that his goal to race a ‘fast’ Ironman was inspired by reading this book:Die with Zero - Bill Perkins To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week we're back with James Risley as we continue the conversation about riding Le Loop - 3,500km of riding with 55,000m (yes, FIFTY FIVE HUNDRED METRES) of climbing, including some of the toughest climbs in France and Spain. Last week we talked about the preparation for the event and navigating life challenges - work, relationships, sleep - in order to get enough miles on the clock. In today’s episode we talk about the event itself and James outlines a few issues he never even considered prior to Le Loop - like what happens when 100 riders are in a line waiting to get coffee at 6am and there is only ONE slow coffee machine. In this episode you’ll get a real idea of how, even when things are way less than perfect, the human body can still get things done, as long as you let the mind do its thing. * Feet, hands, and butt might be more important than fitness on a multi day ride * Processed carbs and a lack of protein * It's like riding in the 90’s - no Garmin, just arrows to follow * Why it’s important to choose roommates carefully * Beware the post-event depression * What next?
The best place to find out more about James and to contact him if you have questions about Le Loop is on LinkedIn. Click on the link find out more about Le Loop.William Wates Memorial Trust - this is the charity which runs and organises Le Loop. They support projects that encourage young people who experience severe disadvantage to keep away from anti-social behaviour and criminal activity, enabling them to fulfil their potential. James also recommended the following book: Training Essentials for Ultrarunning by Jason Koop. James was on a previous podcast talking about his High Performance Human lifestyle. You can listen to that episode HERE. To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Have you ever thought about attempting a multi-day bike tour? Maybe the Raid Pyrenees (4-5 days) or Land's End-John o'Groats (8-10 days)?Those are both big challenges, but how far would you push it? What about the full Tour de France route including rest days? 3,500km of riding, 55,000m of climbing in 22 days. There is actually an event called Le Loop which does exactly that, including a finish in the centre of Paris (although you don't ride all 8 laps). Today's podcast guest is Dr James Risley, who I've been working with for well over 10 years. In November 2022, James decided to enter the full Le Loop event and take on the biggest challenge of his life. In this 2 part podcast we'll chat about everything from his training and equipment choices to logistical challenges and finally the day to day of the event and what happened afterwards. Hint, it wasn't all champagne and celebrations, and you can hear about this bit in part 2, next week. Today we talk about how to prepare for an event like this, while also managing a new job role and the inevitable impacts on sleep, stress levels and relationships.* Managing nutrition while living in a hotel * I’m just an average athlete! * Can you ever get enough miles in? * My FTP is ONLY . . will that be enough? * Proper bike fit is essential, and for this event it's for comfort, not aerodynamics * Mobility and strength work is critical
The best place too find out more about James and to contact him if you have questions about Le Loop is on LinkedIn. Click on this link to find out more about Le Loop.William Wates Memorial Trust - this is the charity which runs and organises Le Loop. They support projects that encourage young people who experience severe disadvantage to keep away from anti-social behaviour and criminal activity, enabling them to fulfil their potential. James also recommended the following book:Emily Chappell - Where there’s a Will: Hope, Grief and Endurance in a race across a Continent James was on a previous podcast talking about his High Performance Human lifestyle. You can listen to that episode HERE. To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In the last 6 years I have chatted with many great coaches, and today's guest is right up there with them! Darren Smith is arguably one of the best triathlon coaches we have seen working with Olympic triathletes. I first met Darren when he was appointed as head coach for Scottish Triathlon, and our paths crossed at regular coaches meeting at British Triathlon. After 4 years at the helm of Scottish Triathlon Darren left and set up his own private nomadic triathlon group which became known as the D Squad. At the 2012 Olympics in London he had 6 triathletes from 6 different countries competing in the triathlon event. He gained a reputation for taking triathletes with an average swim and turning them into world class athletes. In 12 months he guided Annie Haug from a world ranking of around 60 to 2nd. Some of the many topics we discuss today are:* swim technique and why triathlon swimming is very different to the pool and requires a different technique * the importance of working on run technique * does gym based strength training have any value for triathletes? * total training load, and overtraining markers * how to build athlete consistency over many months/years
To follow Darren, please check out his LinkedIn profile and also follow him on Twitter (X)LinkedInTwitter - Coachdaz We also talked about:Alex Popov Swim technique videoDISC profile test used by Darren with all of his athletes and mentioned by Sue Reynolds in her podcast. Darren presented at the Science Triathlon Conference in 2015. You can see his presentation HERE. One attendee said, "I learnt more in a few days with Darren than I had done in years of my triathlon career. An incredibly intuitive coach - not afraid to think and apply outside the box. Bravo Darren." To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Triathlon is a metaphor for life. The challenges we encounter on race day are like the ups and downs of life squeezed into a few small hours. In reaching the finish line we often achieve what we once thought impossible. It helps us to grow. For some, triathlon can literally be a lifeline. My guest on this week’s podcast is Liam Colebrook. Liam is one of the Outlaw Triathlon ambassadors for 2024. As you'll hear in the show, being involved with the Outlaw events as a volunteer in 2023 played a big part in turning Liam's life around, and literally helped to save his life. Before we start, it's important for you to know that we talk about some very sensitive topics - anxiety, depression, mental health as well as gambling addiction, drinking, and suicidal thoughts. If, on listening, you feel that this has triggered something in you, please make sure you reach out to someone. You can find links for help in the show notes. Liam speaks very candidly about many topics in the course of the next 90 minutes including:* long term anxiety issues and addiction to gambling * wearing many masks to cover his addiction * therapy, dark thoughts, the day of realisation, rehab and the beginning of his recovery * volunteering at Outlaw events * sharing magical moments with his children * finding his tribe * high performance habits which Liam uses every day to continue the lifelong recovery process
PLEASE READLiam’s LinkedIn post - In the podcast, Liam speaks of a LinkedIn post he wrote where he shared his struggles with mental health and gambling. If you would like to read that original post you can view it HERE. Outlaw Triathlon also shared a post about Liam’s experiences as an Outlaw volunteer. To find out more about Liam please follow his new Instagram pageRecoveryLiam Liam also wanted me to share the links for these charities that have helped him:* Epic Start Foundation - Rebuilding a positive life after gambling harm: https://www.epicrestartfoundation.org/ * GamCare - Gambling support starts here: https://www.gamcare.org.uk/ * Gordon Moody - treatment for gambling addiction: https://gordonmoody.org.uk/ * Step Change - can help you be free from debt: https://www.stepchange.org/
If you're ever struggling to cope, and need to speak with someone confidentially, please contact Shout or Samaritans.
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Ok, it’s nearly Christmas and you know what that means? Yes, it’s time for a Grumpy Old Coaches Christmas get together!
Last year we recorded our show live from the pub and it proved to be quite popular with the coaches and the listeners, so we’ve continued the trend this year. Last Friday we all went over to Wigan and recorded the show from Marc’s local, The White Lion. We calculated that between us we have over 80 years of coaching experience and probably about the same number of years competing in triathlon. Anyway, as we are all knocking on we decided to have a chat about how our approach to training has altered with our age. Then it seemed a natural jump to talk about how our coaching approach had changed.Finally, Mrs Ward (who definitely isn’t grumpy at all) got the opportunity to ask a few rogue questions.* Steve shares his admiration for an 83 year old lady * Marc declares that he has given up training * Steve has a rant about how boring triathlon is * What’s all this about a horse? * How darts could make triathlon more interesting * What do Marc and Robin Hood have in common? * The ultimate winter comfort foods revealed
And much more! CLICK HERE To join the new Small Group Coaching programme with Simon and Beth. You can contact Steve Lumley via his email, TriCoach.Lum@gmail.com.
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles (currently based in Aintree, Liverpool) which is moving to a new home in Croston, Lancashire, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
Www.b-spokecycles.com
Www.epicevents.co.uk
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In a recent bite sized podcast I outlined the steps you could take to improve your swim performance. Today I'm discussing how to improve your cycling. Cycling is by far the biggest portion of any triathlon and so if you have a strong bike, that will enhance not only your overall time but also your ability to run well (as long as you don't push too hard on the bike). In today's bite sized podcast I outline some steps you can take to boost your bike performances in 2024, including: * Why you should be realistic and consistent * The importance of mobility and strength * Ways to improve your technique * Embrace group riding and improve your bike handling skills * Test regularly to set targets and check progress
Finally, I have some advice on the type of sessions you might choose and some guidance for the older athletes who feel they might be stagnating a little. I hope that by the time you've finished listening, you'll have a little more clarity and you can fine-tune your training goals for the winter. And if you don’t like smashing yourself in every session, this episode provides other options available to become a better cyclist. Some other podcasts you might find useful after listening to this episode are:Super cycle coach Matt Bottrill on how to get faster - Part 1 & Part 2Tom Morisson - Simplistic Mobility MethodJacques DeVore - Strength training for cyclistsIf you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Today we have the 2nd part of my conversation with Jack Maitland.Last week we talked about Jack's journey from orienteer to mountain runner to elite triathlete and then into coaching. We talked about our work together, his work in Leeds and then the development work with Alistair & Jonathan Brownlee finishing at the end of 2011 when Alistair was a favourite for Olympic Gold at the London 2012 Triathlon. Today we talk about the lead up to that event, the 4 year cycle up to Rio 2016, what happened when Jack moved on from the Leeds performance Centre, and the start of a collaboration with Beth Potter.* Never assume anything * The stress of the 4 year Olympic cycle * More success in Rio 2016 * 2017 - revolving doors in Leeds * It takes time to build a champion - the 7 year journey with Beth Potter * The importance of yoga
To find out more about Jack please visit the following:Website: thesportsashram.comInstagram: ThesportsashramTwitter: @JackTheTriCoachFacebook: The Sports Ashram Book Recommendation: Coherence by Dr Alan Watkins To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week, following a request from regular listener David Hill, I’m going to take a short dive into what is called breath work. So thank you David for a great suggestion! I’ve had several podcast conversation about this specific subject and there's no doubt in my mind that it makes a real difference to health and performance by managing anxiety, improving that ability to relax, and all of the positive knock ons from there. Breathing is controlled by our autonomic nervous system (ANS), so for the majority of your day it happens unconsciously. And, you’re probably thinking, "Well, I’ve got to 30, 40, 50 without ever having to really think about this so I must be doing something right." Yes, you are doing enough to keep your body alive and running. In fact, with some conscious breathing you can make some really positive changes to your mind and your body, helping you to be more relaxed or more activated. I’m going to divide this into 3 categories and provide an example of each that you can try:* Purposeful breathing to maintain ease * Breathing to improve exercise technique and recovery * Calm down breathing to lower anxiety and physiological anxiety
I’m going to finish the episode with a couple of little experiments you can try to see how different types of breathing affect your heart rate. To revisit (or listen for the first time) to the longer podcasts about breathing please click on the links below. How to improve your health and athletic performance with nose breathing - George DallamHow you can gain the Oxygen Advantage to supercharge your health and fitness - Patrick McKeownHow to be an UnBreakable Runner - Brian MacKenzieIf you are still breathing you are still winning - Louisa Holmes If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Back in 2000, I decided to rebrand my coaching business as TheTriathlonCoach.com. I’d been coaching for 4-5 years and built up a good roster of age group athletes. I was having to turn folks away so I asked my friend (also a coach) if he’d like to join me and take on some clients. His name was Jack Maitland, and he's my guest on the podcast this week and next week. Jack and I started to grow TTC as it was known, but that wasn’t all. In 2001 we put our names in the hat to run the Regional Talent ID Programme in the North of England. Having two coaches wasn’t quite what British Triathlon had in mind, but we persuaded them and that was the beginning of performance triathlon in Leeds. A few years later the Leeds Performance Centre was born with Jack at the helm. And the rest, as they say, is history. In this episode we talk about Jack's journey from orienteer to mountain runner to elite triathlete and then into coaching. We talk about our work together, his work in Leeds and then the development work with Alistair & Jonathan Brownlee. Today's episode finishes at the end of 2011 when Alistair was a favourite for Olympic Gold at the London 2012 Triathlon. It was a great trip down memory lane for both of us and I hope you enjoy it too as we discuss:* Competing at the Commonwealth Games demo event in 1990 * Starting and developing the Leeds High Performance Centre in 2001 * Building squads of athletes and coaching teams * Coaching an Olympic medal contender at London 2012
To find out more about Jack please visit the following:Website: thesportsashram.comInstagram: ThesportsashramTwitter: @JackTheTriCoachFacebook: The Sports Ashram Book Recommendation: Coherence by Dr Alan Watkins To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Is losing a few kilos one of your winter training goals for the next few monthsIf it is, you're probably not alone. At least once a month I get an email or have a phone conversation with an endurance athlete who tells me they need to lose weight to help them achieve their goals in the summer. As a coach I feel like it’s easy to get overly focused on this aspect of improving performance. I much prefer an approach where we concentrate on doing the right things. In this case, finding a healthy nutritional approach (whatever that looks like), being patient, and letting the body sort the rest.In today's podcast I’ll lay out an alternative solution to cutting calories to reach race weight. Just a few of the things covered are:* Eat more vegetables and fruits, and more fibre * Get a good balance of carbohydrates, proteins, and fats * Reduce your intake of products containing refined sugars * Avoiding ultra processed foods
If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Regular listeners will know that I’m a big fan of mobility and strength work, to the point where I have regularly recommended to athletes that they reduce their swim, bike, and run volume and use that time to work out in the gym (or at home). Several years ago I came across a book written by this week's guest, Brian MacKenzie. The book was “Unbreakable Runner” and the principle was to replace a lot of running volume with CrossFit-style workouts. Brian used this approach to complete his first 50 mile ultra on a much lower volume of running than you might expect, and he uses this approach with athletes he coaches. In our chat we discuss:
- The Unbreakable Runner - less volume, more intervals, and a lot more strength work
- Breathing as a measure of exercise intensity - Brian introduces the 5 gear system (22:00)
- Skill development for endurance athletes to reduce injuries (40:50)
- The negative impacts of wearable technology (56:45)
- Why mood is the most valuable metric for athlete performance (1:00:10)
- Valuing your time, and aligning behaviours with goals (1:01)
To find out more about Brian please visit the following places
Websites HHP Foundation Brian MacKenzie
Instagram @shift_adapt
To purchase Brian’s books
PowerSpeedEndurance
UnBreakable Runner
UnPlugged
Brian also recommended the following book: Awareness by Anthony deMello
During the conversation Brian also mentioned the unique strength workouts created by the BEST BIG WAVE SURFER of all time,
Laird Hamilton. Please visit XPTLife and view a workout here: Laird Hamilton’s Revolutionary Pool Workout.
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Almost 34 years ago to the day, November 1989, I attended my first triathlon training camp. The venue was Eilat on the Red Sea in Israel and the host was a chap called Bernie Shrosbree who at that time was GB triathlon champion.I learned a lot on that course, but this lesson was one of the most valuable and which will always stand true: "Consistency is the key to success" It felt so significant to me at the time that I wrote it down in the front cover my training diary (if you visit my Facebook page you’ll be able to see a photo of that exact note I made). If you hear any elite athlete talk about why their season has been so good you'll often hear them refer to the consistency of training that they've enjoyed. If you could choose just one focus for your winter training, or indeed your training for the next 10 years, it should be to stay consistent.This, above anything else, will hugely influence whether you reach your goals! In this short podcast I’ll explore some of the reasons why you might lose your training consistency, and then offer some solutions to help you stay as consistent as possible, including a key reason why the Brownlee’s became such dominant runners in the triathlon world. As you think about your training for the next few months, as well as planning your path to faster swim times or a higher FTP, think also about how you can make sure you miss as few training sessions as possible. Your ability to complete as many of your planned sessions as possible will have a huge influence on your progress. If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
When I first started working in elite sport I believed that not only did the best athletes have natural talent and a good work ethic, but that they also had a life which was completely under control. From the outside looking in, many armchair fans think that elite athletes, in any sport, have it all.
Nothing could be further from the truth, as you'll hear in this week's podcast. It's a very open and honest conversation with elite female fell runner, Emily Cowper-Coles. During the chat we explore:* Whether a person's ability to push themselves to their physical and mental limit is nature or nurture * The domino effects of a sudden traumatic family death when she was 13 * Dealing with chronic stress fatigue, and why it's a mental and physical illness * How and why to seek help early, and be kind to yourself * Learning through mistakes and experience * The benefits of yoga for relaxation * Competing at a national level as a fell runner, and setting records * Why the athletes who can perform to their potential are the ones balancing everything sustainably
I hope that you find this conversation as inspiring as I did. If you or anyone you know is affected by any of the issues we discuss, please check out the links below to seek help or guidance.Red Cross - If you are lonely or want to be kind to yourselfYoung Minds - Fighting for young peoples mental healthAssist Trauma Care - If you are the victim of a traumatic bereavement If you want to find out more about Emily and her adventures, please check out these links:Facebook - 3 wheeling cycle3 women, 3 peaks, 1 world recordEmily’s 3 peaks solo record attemptIf you’d like to help with Emily’s fundraising this is her JustGiving page. Favourite Motivational SongsColdplay - Sky full of starsSelf esteem boost: The Greatest Showman - This is Me! Favourite Book - Make Your Bed - Admiral William McRaven To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Swimming is the most skill-dependent of the 3 triathlon disciplines, and the one which brings the least gain in terms of minutes saved on race day. And yet it's also the one where most triathletes are frustrated by their apparent lack of progress despite regular visits to the pool.In this bite sized podcast I’m going to lay out my 7 step process for becoming a better swimmer this winter. I've also thrown in a bonus step for you at the end, including:* Why you need to see a swim coach regularly * Identifying your key technique limiters and specific drills to fix them * Key benefits of swimming frequently rather than long * The real reason why you should focus on technique first * Patience, and why you can afford to improve slowly * The link between a physio assessment, mobility, and swimming better
Podcasts mentioned in this episode:Ray Gibbs - Learn to swim easy before swimming fastJosh Spencer - The ONLY two ways you can become a faster swimmer If you have any questions for me about how YOU can become a faster or more efficient swimmer, please feel free to send me an email. If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Most triathletes are good at spinning plates. They're high achievers and it's normal practice for them to have a lot going on. Today's guest is no exception. When Bianca Fernandez was growing up, she excelled at her school work but had no interest in PE or sporting activities. At the age of 29 she decided to follow the Couch to 5k programme. She wasn’t fast but she finished and was so proud of her achievement that it motivated her on to greater challenges - marathon, 70.3 distance triathlon, and eventually Ironman. By a stroke of luck, she won a Kona spot through their Golden Ticket competition celebrating IM Kona's 40th anniversary. She became the first ever athlete from the Dominican Republic to compete in IM Kona. Along the way she's encountered challenges in her life such as working as a female in a male dominated industry, and living in a country where access to sports activities was limited. These experiences have driven not just her participation in triathlon, but the desire to encourage more females into the sport through her charity FundHerTri UK, and at work were she volunteers as part of a group to improve diversity in the workplace. To find out more about Bianca you can find her on IG at Biancatriathlon. You can find her charity, FundHerTriUK, on their Website, and on IG at fundhertriUK. These two links also have excellent resources around getting more women to start lines: She.races and Bethan Taylor Swaine, founder of WellBeing. Bianca was inspired by the book Becoming by Michelle Obama.To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Zone 2 training is a hot topic now, and rightly so. You might be surprised to learn more about the full range of benefits that training in this zone can have. If you're able to engage in the process of zone 2 training, and have patience, a few months of working in this zone will result in amazing fitness gains for the next season. Some of them are:
- Improved fat oxidisation at sub-maximal efforts
- Better lactate clearance capacity
- Faster recovery from training sessions, leading to improved consistency
However, the benefits that a lot of people may not think about are the ones that improve your overall health as a human being, and your longevity. Please remember that you're a human first, before you're an athlete, so these benefits would ideally have a much higher priority in your mind. They are:
- Improved longterm mitochondrial function (which naturally declines with ageing)
- Better resistance to metabolic diseases such as Type 2 Diabetes and obesity
The bottom line is that if you fully embrace zone 2 training, your longterm health prospects will improve, along with your athletic performance.
In today's podcast I've outlined the above in more details, and provide suggestions on how to incorporate this training into your own programme.
In the podcast I referred to a podcast conversation between Dr Peter Attia and Inigo San Milan (coach to Tadej Pogacar) about this specific subject.They go a lot deeper than I can in 10 minutes. It’s well worth a listen.Deep dive back into Zone 2 If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Since 2002 I haven’t missed many Ironman World Championship events. Being on the Big Island during race week is a magical time Having missed a couple since Covid I realise how lucky I've been to be able to travel each October. I also met my wife Beth on the finish line while volunteering so now it has a special place in our hearts.
2023 is one of those years I missed and I’m especially sad about that because the racing was exceptional at both Nice and Kona. The IRONMAN World Championships have been held in Kona, Hawaii since 1978. Covid forced a change of location to St George for the 2021 race (which had to be held in May 2022), and then in 2022 World Triathlon Corporation experimented with two races on different days. For whatever reason, more changes happened in 2023 so this year we had the mens-only race in Nice in September and then on the usual second Saturday in October we had the female-only race in Kona. Our favourite triathlon journalist Tim Heming was lucky enough to go to both events and he joins me today to discuss his thoughts on: * Tim’s top 10 predictions versus the final results * the concept of splitting not just race days but also venues * atmosphere in both locations leading up to, and on, race day * overall quality of racing not just for the pro athletes but age groupers as well (this is especially poignant given the negative publicity that WTC were receiving before the Kona event) * does the split venue format have enough support and momentum to continue after 2025?
If you want to follow Tim for his insights on the world of triathlon you can find him on Twitter (X): @TimHeming To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In this episode of the High Performance Human triathlon podcast we delve into the importance of goal setting for triathletes. I’ll introduce the SMART goal framework, emphasising the need for goals to be Specific, Measurable, Achievable, Relevant, and Time-bound. I’ll talk about the significance of each component and offer practical tips, such as breaking down long-term goals into smaller milestones, writing goals down, and celebrating successes. Finally, I touch on the psychological aspect of goal setting. Having clear objectives for next season is a crucial part of a triathlete's journey, providing purpose, motivation, and a clear path to success.This broadcast follows on from last week's bite sized episode where I spoke about your end of season review. If you haven’t listened already, please check it out HERE. If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode! I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE.Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you want to be better at any physical activity, it's really important that you move well. And if you want to keep doing what you love into your 40’s, 50’s and 60’s, mobility is a critical piece in that puzzle. It’s fair to say that I haven’t always been the best advert for mobility but that all changed when I had a bicycle crash a few years ago. Today's guest, Tom Morrison, had a similar experience. A debilitating back injury at the age of 25 stopped him in his tracks and he spent 12 months fixing the problem. Now his passionate and enthusiastic approach is attracting a lot of fans and he's building a huge following with his Simplistic Mobility Method. If you haven’t yet experienced the benefits of daily movement practice I hope this conversation kick starts that. If you're already an advocate, you'll no doubt get some new ideas. In this conversation we chat about:* If your knee starts hurting it's usually because of something else (3:45) * Why you should start doing the 90/90 position right away (15:54) * Having wiggle room to have a bit of a whoopsie * Your feet are your foundation, and barefoot training (33:13) * The most valuable skill you'll ever develop with yourself is to watch yourself move (40:00) * 5 minutes per day is all you need (46:05) * The best injury you get is the one that never happens (52:44)
Tom has a FREE email series you might be interested in, The Seven Days Of Awesome. There's also a Black Friday offer coming up which you’ll be able to find HERE. To find out more about Tom please visit these channels: Website: https://tommorrison.ukYouTube: https://youtube.com/@TomMorrisonFacebook: https://www.facebook.com/MovementandMotionInstagram: https://instagram.com/tom.morrison.training?igshid=MmIzYWVlNDQ5Yg==Threads: https://www.threads.net/@tom.morrison.trainingTikTok: https://www.tiktok.com/@tom_morrison?_t=8eMnk3YfqBf&_r=1 These are some of Tom’s most popular blog posts:The Simplistic Mobility MethodThe best advice for chronic back painThe Non-Negotiables for better movementHow to fix chronically tight hamstringsHow to exercise with hypermobility Tom has a really fun YouTube page and these are some of his most popular videos:Piriformis PainStruggle to sit crossed legged 10 Minute Follow AlongHow to fix and Anterior Pelvic Tilt To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Before you get into your winter training, it’s always a really good idea to review the season you have just completed. There’s no set way of doing this so you need to find something that you are comfortable with and that will provide you with some guidance for your upcoming training plan. In this episode I’ll explain why a season review is a good idea, and some of the aspects that you might want to consider. I’ll outline how you can pull this all together to help you get a feel for what needs to be done to hit your goals in 2024 . . which will be the topic of the 4th bite sized episode next weekend. If you are a new listener you can subscribe to the podcast HERE so that you never miss another episode. I would love for you to share the episode with one person you think could benefit! To leave a review of the podcast on Apple podcasts CLICK HERE. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This podcast is over 6 years old now and during that time, we've had many inspirational guests. Our guest this week absolutely falls into that category! In 2012, Sue Reynolds weighed 335lbs (that’s 150kg) and couldn’t even tie her own shoelaces. She was about as far away from being a triathlete as one can be. Her first exercise session amounted to a 100yd walk to her neighbour's driveway and back, and it left her exhausted. One year later she'd lost over 100lbs and entered her first triathlon still weighing 226lbs. Imagine the courage that took! She continued on her journey, exercising regularly and eating real food. Today she weighs in at 135lbs and has two triathlon world titles to her name (Aquabike and Mixed Team Relay).This is a story of courage, inspiration and hope to discover the athlete inside. Our discussion covers many subjects, including:* There are no quick fixes (15:10) * Sweat is a trophy (22:45) * Everyone is an athlete (30:00) * The start line is the victory (35:40) * Success mantras and the first triathlon at 285lbs (36:30) * Kind words and how one man at the finish line changed my life (52:00) * The process is the fun part (1:11:00)
To find out more about Sue Reynolds please visit these channels:Website - suereynolds.netFacebook - Sue Reynolds TriathlonX (Twitter) - @SueReynoldsTriInstagram - sue.reynolds Go here to get your copy of Sue’s book The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith Links to my referenced podcasts:Matt Pendola - How to unlock FREE running speed in 12 weeksBobby McGee - How to be a more efficient runner To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This episode is about nutrition, and today I’d like to outline what I see as the basic principles of good nutrition. There’s a lot of noise out there about following this or that specific diet. The truth is that none of them are really any better than the other, and ultimately YOU have to find out what works for YOU. For example, I still don’t believe that keto is a good nutritional approach for endurance athletes (unless you’re doing keto for medical reasons). That said, if you have been strictly sticking to keto for several years with no issues then who can argue with that? My biggest concern is that athletes are trying to find the magic bullet while ignoring the basics. A bit like mowing the lawn while the house is on fire. Here are my top 3 basic principles. Listen in to hear the other 7 along with brief explanations for each:* Eat real food * Make time to plan and prepare meals * Carbs are essential for endurance athletes
If you'd like some help with your nutrition please send me a brief email outlining your main obstacles. To leave a review of the podcast on Apple podcasts CLICK HERE. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
One of the reasons that I work with certain brands is because I like the folks who run the company, I love the product, and I want to do what I can to help them grow their business. Two of the brands I work with are Precision Fuel and Hydration (guests on last weeks podcast), and custom cycle and triathlon kit manufacturers, Raceskin. The owner of Raceskin, Colin McNeill, and I are long time friends and we have similar philosophies in that we love to help folks on their triathlon journey. Colin is currently sponsoring husband and wife Abi and Jamie Bedwell who both compete as pro triathletes under the team name Fuelled by Faith. Earlier this year I had the pleasure of watching them both gain their pro licenses on the same day at the Outlaw Half in Nottingham, with Abi winning and Jamie coming second in their respective races. In this episode we chat about:
- Working with GB triathlon legends Glenn Cook and Sarah Coope (6:00)
- Jamie’s huge accident while out running and how it was the start of their relationship (16:00)
- How to overcome anxiety during the triathlon swim (37:00)
- The positive impact of faith on triathlon performance (47:00)
- Genesis 215 project (50:55)
- Differences between professional and age group training (57:22)
- The dynamics of husband and wife racing pro triathlon (1:05:00)
To find out more about Jamie and Abi please follow them on their social media channels:Instagram - FuelledbyfaithajbFacebook - Fuelledbyfaithajb If you're interested in sponsoring Abi and Jamie, and helping them on their triathlon journey, please take a few minutes to read this:Sponsorship Portfolio Book recommendations:1. The Shack - WM Paul Young 2. Peak - Anders Ericsson
Click here to find out more about Raceskin, wetsuit and clothing sponsors for Abi and Jamie. To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
For the next few weeks, I’m experimenting with publishing one additional weekly podcast (coming out every Saturday) which will be a quick 5-10 minute dive into one very specific subject. Because sleep is the foundation for everything that is good in our lives, I thought this would be a good place to start. I know there are a lot of folks for whom the wake up alarm sounds like a jarring fire alarm going off, and it’s the start of a daily struggle to think clearly, make good decisions, and even to stay awake and on top of things during the afternoon. Instead, what if your day started with you waking up naturally, getting out of bed full of energy and ready to take on the world. You have a clear mind, a great mood, and feel on top of your game all day. That second version is not just some fantasy pipe dream. Many people have days like this, and it's not just down to luck. Consistently getting good sleep requires a bit of effort. Fortunately, the solution for most people is a few simple tweaks and the building of some good habits. In this podcast I’ll share 7 benefits that you will experience when you consistently get good quality sleep. Better decision making - Improved weight control - Less mood swings -Better mental health - Stronger immune system - Better recovery from training If you’d like to join me to ReCharge your sleep please CLICK HERE. To leave a review of the podcast on Apple podcasts CLICK HERE. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Nutrition is often called the fourth discipline of triathlon, and for those who spend time working on this aspect diligently, the results might confirm this. Recently I shared that we had agreed a partnership to work with the folks from Precision Fuel and Hydration. As a podcast listener this means you can get 15% of your first order (please look for the link in the show notes). I've known their founder, Andy Blow, for many years and I really like their products, as well as the way they go about their business. One thing that makes them different is their goal to educate athletes about fuelling and hydration. In today's podcast Andy, along with their sports scientist Emily Arrell, chat with me about the case studies they've been writing about the athletes who use their products. There are over 200 now, and there are very significant lessons which have relevance for you.* Key lessons from over 200 athlete case studies (4:30) * Leon Chevalier’s flexible strategy that changes with each event. Kona & Nice IM races (10:15) * Training your gut: How Leon Chevalier trained his gut to absorb more carbohydrates per hour (15:40) * Fuelling & hydration principles are similar for elite and AG athletes, but the numbers are different (16:45) * Emily and Andy share some insights into their data on caffeine use during triathlons (35:40) * Pre-race hydration (50:00) * Off-season nutrition for endurance athletes (52:10)
Here are a couple of nice offers for you as a valued listener:Free one-to-one video consultationSpeak with a Precision Fuel and Hydration expert to create your perfect race day strategy by going here:https://www.precisionhydration.com/book-a-video-consultation/ Discount CodeTo get a 15% discount on your first Precision Fuel and Hydration order, please click HERE To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube: www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
We chatted about the new Flow gel product. It delivers 300g of carbohydrate, and the gel pouch can be poured straight into a bottle to save having to open and decant 10 individual gels for the same amount of carb. Find out more HERE. Case studies:
The conversation focussed a lot on the case studies created by Emily. These are 3 that you might be interested in from the recent Ironman World Champs in Nice.
* Leon Chevalier (5th pro):
* Pierre Stiereman (1st 30-34):
* Ross Harper (top-20, 30-34):
Emily also recommends the following book:The art of explanation: How to communicate with clarity by Ros Atkins To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In a recent podcast with ultra running coach Jason Koop he said that ultra races were much cooler than triathlons and he wasn’t surprised that triathletes were giving them a whirl. One of the coolest and most popular Ultra running events in the UK is the Lakeland 50/100, and my 3 guests in this week's podcast are all triathletes.
Back in April, I chatted with Steve Lumley, a Grumpy Old Coach and long time friend who had taken up the challenge of competing the Lakeland 50 this summer. We also spoke with fellow Grumpy Old Coach and Lakeland race organiser, Marc Laithwaite. I’m pleased to be able to report that Steve managed to complete the 50, and today I’m catching up with him, Marc and another guest, SWAT member Owen Barden, who was taking on the Lakeland 100 challenge. If you like our Grumpy Old Coach podcasts or you have are interested in taking part in the Lakeland 50, 100, or any other ultra trail run, you’ll love this episode.* The ideal training for Lakeland 50 - Step ups, running in the dark and a course recce (19:30) * Mindset and the importance of mental preparation (29:45) * Why marathon runners struggle with training for an ultra (30:15) * Hydration and nutrition are critical: Make sure you have a flexible, well practiced strategy(50:00) * Choosing the right footwear: Cushioning and foot protection trumps grip (52:00)
Listen to the original Lakeland 50 podcast with Marc and Steve from April 2023. Listen to both of the episodes with Ultra running coach Jason KoopPart 1 & Part 2. To get your FREE copy of a list with all of our guest's recommended books, please Beth@thetriathloncoach.com. You can find more information about Steve Lumley HERE. Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles in Croston, Lancashire. Epic Events organise the Lakeland 50 and 100 as well as swim, bike, run, and triathlon events throughout the North West. Www.theendurancestore.com Www.b-spokecycles.comWww.epicevents.co.uk The Lakeland 2024 races are already full. If you think you might like to enter the Lakeland 50 in 2025 please take a look at the race website for more details. Click HERE to watch a video of the 2022 event. To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest today is Dave “The Band Man” Schmitz. Dave's a strength coach who focuses entirely on using resistance training bands to build mobility, stability and strength. I have to confess that despite my years of work as a professional strength coach, and my own personal training experiences, I have used bands mainly for injury rehabilitation. During this conversation Dave explains his philosophy, the light bulb moment that got him started with bands, how bands are the most versatile strength building option, why they're the best option for injury prevention and longevity, what bands you need to get started, and finally why bands allow you to have your own portable gym when you travel. After this conversation with Dave I’m having a complete rethink about how I approach strength training! Some of the topics covered include:* Maximising your opportunities outside of the gym (32:00) * Movement beats muscles for longevity (39:00) * The importance of athletic development over sports specific training (49:00) * The benefits of multi-planar work to improve weaknesses in a joint (53:30) * Choosing the right resistance bands (1:05:00) * How triathletes can incorporate resistance bands into their training (1:25:00)
If you would like to purchase any of Dave’s digital resources, please go HERE and use the following code at checkout - ward10 To find out more about Dave and some of his resistance band resources, please check out the links below. Websites https://resistancebandtraining.comhttps://members.resistancebandtraining.comResistance Band Training BlogResistance Band Training Store Instagram - @thebandgym Dave answers all of his own emails If you have a question for him you can reach him at the following address:Dave@resistancebandtraining.com Youtube - Bandtrainingworkouts (This is broken into multiple playlists) Dave recommended this book which is right in line with my current agenda - Outlive - The Science and Arty of Longevity by Peter Attia In the conversation, Dave also referenced some of the videos outlined below: 6-Ways to Change up Training Intensity with 1 BandTurning 1 Band Chest Exercise into 154-Ways to Change Resistance in 1 Band6 Exercise Total Body Workout Flow10-Reasons to Strength Train on Your Feet To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you have raced at the Outlaw full or any UK Ironman in recent years, you may have heard of this week's podcast guest, Pat Cooke-Rogers. I’ve known Pat for several years, primarily because she holds the Outlaw prayer on the Saturday before the Outlaw Full, as well as the IronPrayer the day before UK Ironman events. Pat always reminds me when we promote the meeting that one doesn’t have to be religious to attend. There are folks who would value some kind words and empathy when they're feeling anxious, and Pat offers this opportunity. Whilst I’m not naturally given to prayer, I have to say that during dark moments in a long distance triathlon I recall wondering if anyone out there could help me get to the finish just a little quicker. As well as being a chaplain, Pat is an accomplished endurance athlete in her own right having competed in Hawaii at the IM World Championships, qualified for the Ice Mile, and taken on huge challenges such as the Yukon Arctic Ultra on a fat bike. Oh, and by the way, Pat is in her late 60’s and still signing up for these challenges which makes our conversation even more interesting! You know I love to find out about what makes older athletes tick, and today's conversation covers:* Opening up, embracing nature, and the power of vulnerability (15:45) * Embrace the cold - Pat’s love affair with ice mile swimming and the Yukon Arctic Ultra (21:15) * Why Pat has 4 coaches and how they become more important as we get older (34:20) * Gratitude (55:10) * Less endurance, more strength work, better nutrition - balancing the daily challenges of aging and continuing to train (58:30)
Pat isn’t big on social media so there are no links to follow her. Instead, she's shared the below resources. Her favourite book is a mega tale of endurance!‘8000 miles across Alaska: A Runners Journey on the Iditarod Trail’ by Jill Homer. Pat talked about her passion for events in cold conditions. Please check out these videos:The Yukon Arctic Ultra - you can get a brief insight to this event from the trailer. There are links to longer videos if you are interested.The Lapland Arctic Ultra - Pat’s next challengeIce Mile swimming - Not a video about Pat but you’ll get the idea! To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Back in 2012 a young lady was walking through Hyde Park with her sister. There was a triathlon taking place and she recognised the names of some of the athletes as ones she had raced against in prior running events. It was the London Olympic Triathlon and she heard Vicky Holland's name. At that time India Lee was taking a sabbatical from her running career and looking for something different. Her coach didn’t want to see her stop competing, so he suggested triathlon. Seeing the race in Hyde Park India thought, “Why not?” and so she entered her first triathlon at Blenheim. In the 10 years since, she has won an ITU World Cup event in Italy, finished first in Ironman 70.3 events, raced at The Ironman World Championships and won ‘The Championship’ event hosted by Challenge in Samorin. This is the story of how India Lee turned herself from a top class runner into a world class triathlete.
- The good and the bad of a US university running scholarship (10:30)
- Burn out (16:20)
- Clueless in the swimming pool (20:40)
- Taking control (30:15)
- Learning valuable lessons at the Rio test event (35:10)
- Racing 70.3 - “It’s so nice” (51:00)
- Dealing with adversity - bike nightmares (52:30)
- No gears but still the winner of The Championship (1:08:50)
To find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Her favourite book is Do hard things by Steve Magness
She also likes listening to these podcasts - Revisionists History with Malcolm Gladwell. - No Stupid Questions - Freakonomics Radio
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Almost 20 years ago a talented young female athlete asked me to coach her. Natalie Barnard (as she was known then) was part of the Performance Squad at Loughborough, and she wanted a different approach to the one provided the the coaches at the centre. Natalie was already struggling with some issues around eating, and the highly competitive atmosphere at Loughborough wasn’t helping. We worked together for a short time until the weight loss led to a knee injury. Not only did she need to look after her poorly knee, she needed some very specific help to overcome her eating problems. We stopped working together at that point because she wasn’t doing any training. Imagine my surprise and pleasure when years later not only did I see that Natalie was racing again, but she was happily married and the mother of 4 children. This is the story of how Natalie managed to take control of her eating, return to health and winning ways. She is very honest and open about her previous and ongoing struggles and we do touch on some very sensitive topics. If there is anything that you hear which causes you to have concerns about family members, friends, training partners or club mates please look out for the links in the show notes below which will guide you to places where you can find help for yourself or loved ones. Topics covered include:* Spinning Plates (3:00) * Competitive environments and the prevalence of eating disorders (28:00) * The performance and health impacts of being too light (47:50) * Winning at Long Course Weekend 2023 (1:01:30) * The importance of having a support system (1:06:45) * Being a competitive athlete and managing an eating disorder (1:12:45) * How strength training can help you become a healthy human (1:18:10)
To find out more about Natalie please use the following channelsWebsite: www.nlfitness.net Instagram: @nattyb0 and @natlawrencecoach YouTube: https://m.youtube.com/channel/UCvFMf3AHaEjMQZLBiye_sUw Natalie is very open about her eating disorder and nutritional challenges. This is an interview on This Morning regarding the exercise anorexic culture is this: https://m.youtube.com/watch?v=tTdZbLnQ6pI To find out more about eating disorders and how to find help for anyone you are connected with who might be dealing with this please visit - The RED-S Project Natalie also recommends the following books which she has enjoyed readingLabyrinth - Kate MosseBreaking the Chain by Willy Voet - Festina 1988 - how drugs bought a cycling team to its knees To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk. To leave a review of the podcast on Apple podcasts CLICK HERE. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
20 years ago Jack Maitland and I were asked by British Triathlon to run one of the Regional Talent ID Programmes in the North of England. The brief was to find talented young boys and girls who were good swimmers and runners and who might turn out to be exceptional triathletes. We didn’t do too badly with the two brothers (c’mon, you know who they are!!). Also in that squad was a young lady called Jess Towl. Jess was in the squad for 3-4 years and then left to train in Australia. On returning she joined the performance squad in Loughborough. Things didn’t quite work out as planned so she left to teach swimming and turned herself into a very successful CrossFit Games competitor. As a triathlete, Jess didn't have the physique or the strength for CrossFit and, as she explains, it was a long and arduous, but very rewarding, journey. She now works in Dubai as a coach to both CrossFit athletes and Triathletes. We talk about the differences in training between the two sports, learning to perform olympic lifts, having a performance mindset, owning a CrossFit world record and how she is rebuilding herself after a catastrophic shoulder injury.
Enjoy the show! Who knows, you might find inspiration to change sports or just to start lifting weights for your triathlon performance. Some of the topics we cover include: * Being part of the same triathlon talent ID programme as Jonny & Alistair Brownlee (3:00) * Swimming or weightlifting - it starts with technique, technique, technique - (24:00) * The benefits of a performance mindset when moving to a new sport (25:30) * Different approaches to nutrition between triathlon & CrossFit (27:00) * Owning a CrossFit world record (39:30) * Double unders (41:00) * To be good at CrossFit you need to be good at recovery (56:00) * When weightlifting goes wrong - dealing with a bad shoulder injury (59:00) * Skydiving and the Happy Hormone cocktail (1:03) * Sleep trackers, gadgets and why you need to learn how to judge your own effort levels (1:21:00)
To find out more about Jess you can find her on Instagram at jesstowl
Jes coaches Triathletes and Crossfitters at InnerFight in Dubai. You can find out more about them here: InnerFight.com You can find her personal page HERE
Jess also likes to follow these Instagram channels and podcasts: Wod_science - latest research on endurance training / weightlifting / nutrition drjamesdinic - General Health / Nutrition
Podcasts: InnerFight Endurance Podcast - All things Triathlon The Mind Muscle Project The Diary of a CEO
Books: Chatter by Ethan Kross Jess says, "Not usually the type of book I would go for but it is about how you speak to yourself in your head and how that affects your life / body. It really made me stop and think and gave me some great information on how I can make my performances in sport and my general day to day living better just by being conscious of how I am speaking to myself."
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Getting older is one of the certainties of life. Aging affects us all in different ways, partly due to genetics but mostly to do with lifestyle choices. In recent months I’ve been reading and writing about this a lot more, because I’m trying to find my own solutions to combat the inevitable as best I can.
The physios tell me that common issues they see in older athletes are reduced flexibility and range of movement which results in reduced ability to turn and look over the shoulder, a standard movement when driving or riding your bike. Increased tightness in the lower back, which means bending forward is more challenging. Tighter hips which means that squatting or lunging is more difficult.
Fortunately, cycling is a lot easier on the body than running and doesn’t require the same mobility as swimming. Nevertheless, reductions in mobility and flexibility can still present challenges when cycling. This is why I asked expert bike fitter Phil Burt to chat with me about adjustments that older riders could make to their bike set up to make cycling a little bit more comfortable, and therefore more enjoyable.
This is a great conversation with Phil, and we cover topics such as:
- being aero vs comfortable (11:00)
- shorter crank lengths (12:00)
- short nose saddles (36:30)
- pedal with more float(38:30)
- why disc brakes allow you to choose fatter tyres (46:20)
To find out more about Phil and the services he offers, please visit him at: Website PhilBurtInnovation Facebook - Philburtinnov Twitter @PhilBurtInnov Instagram PhilBurtInnov YouTube Phil Burt Innovation Linked In PhilBurtInnov
In this video, Phil explains his new approach to bike fit, performance, and comfort
Phil also recommended these books: Start with Why by Simon Sinek Breath by James’s Nestor
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
As you know, I'm a huge advocate of the benefits of strength training for triathletes, which is why I love chatting with strength coaches on this podcast. Matt Pendola works closely with our recent guest Bobby McGee on their run technique programme, RunForm.
As a strength coach, Matt also has his own programme called the Pendola Project which is focussed on serving elite and professional athletes in a wide range of sports to help them build effective strength for their performance. He has worked with 2 Olympic Gold, a Sliver and a Bronze Medalists, and is currently coaching Ben Kanute.
I’d never chatted with Matt before but as he says “we could be brothers from another mother”. We had so much in common that it was difficult not to get side tracked about other topics.
I learned a lot from Matt and I hope you're able to find some useful nuggets of information here as well:
- Connecting the dots - mobility then stability then strength (29:00)
- Building core strength to hold your posture longer (29:30)
- Getting the basics right + more consistency (1:05:00)
- The importance of a performance mindset (1:09:00)
- The 4 pillars of RunForm (1:15:00)
- Benefits of using resistance bands for your strength training (1:16:00)
- Finding time to fit in regular strength work without compromising your triathlon training (1:25:00)
- The importance of dynamic trunk control (1:30:00)
You can follow Matt on: Instagram: @PendolaProject Facebook: PendolaProject Website: https://www.pendolaproject.com and check out his programs including a free movement improvement assessment and protocol
Some special offers from Matt for podcast listeners Use this code —>>> MATT10. This will get you 10% off Matt's R3 strength program or RunFORM. Matt will also send you "Triathlon in season strength training anywhere" (bodyweight and bands) 6 week program at no additional cost (normally $100).
Listen to Matt and Bobby McGee on their RunFORM podcast ask him any question on the free app: https://link.anyquestion.com/pendolaproject
Matt also recommends this book: The Fearless Mind by Craig Manning
Ben Kanute Strength Training Videos The process of getting faster
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week we're back with part 2 of the podcast with Jason Koop. When I thought more about our conversation I realised that ultra running is much more of an adventure than triathlon is. One of my primary goals as a triathlete was to choose races in venues where I might not normally visit. The potential to get even further off the beaten path is much greater in an ultra than it is in triathlon. It also feels like a much tighter community than triathlon is today. Maybe it reminds me of when I first started out in triathlon 30 years ago. I felt like a pioneer then, and I’m sure that's how some ultra runners feel now.
If you have ambitions to take on the ultra marathon challenge then you will enjoy this conversation as we discuss:
- Giving yourself time to prepare for an event is the biggest ergogenic aid (7:30)
- How to train for an ultra if you live in the city (15:00)
- Strength training for Ultra runners - "It Depends!!” (21:00)
- Ultra running nutrition - Keep it simple and avoid energy deficiency (35:20)
- The importance of hydration especially for races at altitude (52:00)
- Walking poles, footwear choice and hydration vests (56:15)
- Mental strategies for ultra runners (1:05:15)
To find out more about Jason Koop please visit the following social media channels: Website www.jasonkoop.com Twitter @jasonkoop Instagram @jasonkoop
Please check out Jason's best selling book, Training Essentials for Ultra Running
Jason also produces a really good newsletter. To subscribe, click on the link ➡️ ➡️ ➡️ ➡️ https://www.jasonkoop.com/research-essentials-for-ultrarunning.
Jason also recommended the following book which in his words, "I have actually been digging this book. It's currently my most dog-eared” Endurance Performance in Sport by Dr Carla Meijen
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Here’s a question for you: Is ultra running the latest must-do sport for endurance junkies? Today's guest, Jason Koop, certainly thinks we will see more and more triathletes come into the ultra running space because it’s a lot cooler, and because of the partnership between Ironman and UTMB.
Jason is one of the leading Ultra Running coaches and author of the book “Training Essentials for Ultra Running”. Jason actually started out as a triathlon and cycle coach in the early 2000’s and gradually became more focussed on coaching ultra runners. Back in 2004 there was little scientific research on the demands of the sport (6 research papers to be exact, and no books), so Jason did what all good coaches do: He went and observed. In Jason's words, “I strive to bring the best out of each athlete using a combination of science based practice, intuition forged through decades of experience, and relentless care for the athlete as an individual."
If you have ambitions to take on an ultra marathon challenge, then you will enjoy this conversation as we discuss:
- Rate of perceived exertion and why it's a better intensity guide in ultra running than using heart rate (9:00)
- Best practices for ultra runners (15:00)
- Running economy and why it's not as critical for ultra runners (20:00)
- Why you must include environmental and terrain specificity in your training (22:00)
- Physiological determinants of good ultra runners (40:00)
- How long should the long run be? (53:00)
To find out more about Jason Koop please visit the following social media channels: Website www.jasonkoop.com Twitter @jasonkoop Instagram @jasonkoop
Please check out Jason's best selling book, Training Essentials for Ultra Running
Jason also produces a really good newsletter. To subscribe, click on the link ➡️ ➡️ ➡️ ➡️ https://www.jasonkoop.com/research-essentials-for-ultrarunning.
Jason also recommended the following book which in his words, "I have actually been digging this book. It's currently my most dog-eared” Endurance Performance in Sport by Dr Carla Meijen
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Dr. John Hellemans is a well know sports-medicine doctor, triathlon coach, and author based in Christchurch, New Zealand.
He has coached a large number of internationally successful triathletes, and fostered New Zealand’s global reputation in the sport. He has contributed to the wider sports community as a medical director for Triathlon New Zealand, Athletics New Zealand, and as a medical officer for a number of sports academies, training centres, and New Zealand triathlon teams competing at international events.
In addition to his coaching, John is an accomplished athlete: He was the World Masters Triathlon Champion eight times between 1994 and 2012, and an elite triathlon representative for New Zealand at the Commonwealth Games in 1990.
As a person who has been around in the triathlon scene since the very start and very much engaged in the NZ endurance community, this was a really interesting conversation with Dr. Hellemans about:
- The training methodology of Arthur Lydiard (a well noted fan of polarised training)
- Basic week concept
- Strength training for endurance athletes (spoiler: he’s not a big fan!)
- Heart health for endurance athletes
- Coaching philosophies
- As a masters triathlon world champion, John also outlines how his approach to training has changed in his later years
To find out more about Dr. John Hellemans, you can go to his Twitter - @JohnHellemans He is a regular contributor to Gordo Byrn's ‘Endurance Essentials’
Dr. Hellemans has also written several books: Never, Ever Give Up? A Memoir, by John Hellemans Tour Aotearoa. A Biker’s Tale, by John Hellemans
He also recommended a few other books: Perform under pressure by Dr. Ceri Evans The Art of Resilience by Ross Edgeley
As with many coaches, Dr. Hellemans is very approachable. If you would like to contact him please use the following email address: tridochellemans@gmail.com
Many coaches view Arthur Lydiard as the forefather of Zone 2 training. To find out more about Lydiard and his training, visit the website for the Lydiard Foundation.
To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
There aren’t many British Triathletes who have dipped under 8 hours for an Ironman. I can remember back to 1996 when Lothar Leder was the first man to break the sub-8 hour barrier and how we all thought that was superhuman. That was like the 4-minute mile for triathletes, and while there have been dozens of athletes since who have a finish time starting with a 7, that doesn't diminish the achievement. It's still superhuman!
Recently at Ironman Hamburg, Sam Proctor had the race of his life, crossing the line in 7hrs 55 minutes. This is the story of how he did it. We cover his journey and touch on the following:
- from self confessed “average triathlete” to getting his pro license,
- the benefits of having a coach
- how Ironman racing has changed massively in the last 4-5 years
- what it feels like to join the sub 8 club
- life as a pro triathlete - teamwork and harmony
To find out more about Sam Proctor or to follow him on social media please use the links below:
Facebook - Sam Proctor Triathlete Instagram - @samproctortri
To leave a review of the podcast on Apple podcasts CLICK HERE
Sports Nutrition questions - if you have a sports nutrition question that you would like answering on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Have you ever been sidelined by Achilles problems? I have had a sore Achilles, and it's not only painful, it makes any sort of running just about impossible. There's a myth that calf and Achilles problems are inevitable if you're involved in sports (especially running). The real truth is that you can do a lot of work to protect your Achilles tendons.
This week super physio Alison Rose is back on the show to discuss this specific subject. We discuss:
- Different types of Achilles issues
- Is Achilles pain inevitable for runners?
- Why Achilles injuries occur
- Are your carbon sole bike shoes part of the problem?
- How to reduce your risk of Achilles injury
Whether you've had Achilles injuries or just want to avoid ever getting them, this is a must listen-to podcast.
To find out more about Alison Rose and the services that they provide at the Coach House Sports Physiotherapy Clinic please visit http://www.cspc.co.uk/.
To leave a review of the podcast on Apple podcasts CLICK HERE
Sports Nutrition questions - if you have a sports nutrition question that you would like answering on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Recently I have been receiving a lot of questions from older athletes (folks in their late 50’s and older) asking about HIIT in their training. There is obviously a concern about any training that pushes you and your heart close to the maximum, and because of this many folks are wondering whether it's worth the risk. Even if your heart can cope, you may wondering about whether you will recover adequately, or if such high end training will lead to an injury. Maybe it's better just to be cautious and do lots of Zone 2 work. This might work for some, but as you'll hear from today’s guest, Prof Paul Laursen, HIIT training is not only appropriate for older athletes, it is a must if you wish to continue competing at your highest level.
In this chat I've tried to anticipate your questions and concerns, so we talk about: * Should older athletes still be doing HIIT work? * Why is HIIT important for older athletes? * Are there any forms of HIIT that older athletes should avoid? * Is heavy strength training classed as HIIT? * How long should each HIIT session last and how often should I be doing them?
To find out more about ’The Prof’ Paul Laursen please visit these channels:
Athletica: https://athletica.ai/ HIIT Science: https://hiitscience.com/ Twitter - @PaulBLaursen We also talked about the following blogs and podcasts: Click the link to get hold of a copy of Paul’s book, Science and Application of High Intensity Interval Training
Masters athletes blog: What we can learn from world class masters athletes Bas Van Hooren: You can be fast and fit at any age and for any performance Alex Hutchinson: Supershoes, breathing, training methods, CGM’s, HRV and much more Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
"Just doing endurance work is a disaster." So says today's podcast guest, run coach Bobby McGee. I happen to agree with him. Regardless of whether you're training for triathlon or for the individual disciplines of swim, bike, run, JUST doing long, slow, distance work is not going to give you the best outcomes. I think this is even more relevant as you get older.
In this week's episode not only do Bobby and I talk about a lot of methods to develop explosive power, we also talk about using power meters for running.
Do you have a power meter on your bike? Most folks do, but even if you don't, you've probably been tempted to see what all the fuss is about. What about a power meter for running?
The Stryd (pronounced STRIDE) has been around for a few years and I've always been intrigued as to how it works and what benefits runners and triathletes will gain. Bobby and I talk about:
- The differences between using power on the bike and when running
- How you can use it to measure some very important metrics such as vertical oscillation, ground contact time and leg spring stiffness as well as the usual: Pace, running efficiency and running power output.
- Strength training for runners
- Why plyometrics might be a good addition to your training if you want to run faster
- How Stryd can help you to measure the real advantage you gain from super shoes
- Why more isn’t always better, even if you're running marathons or ultras
Watch this video to find out more about K-pump hill intervals
Read this article to find out what author Alex Hutchinson thinks about Stryd Running Power meters
If you're interested in joining a group of other runners using power meters, check out the Palladino Power Project run by Steve Palladino, which Bobby mentioned.
Also check out these offers from Bobby:
- The code to get 10% off RunFORM is HPH10. RunFORM is available at https://www.pendolaproject.com/runform
- Bobby has training plans for triathlon & running on TrainingPeaks
- Check out Run Transformation course & Magical Running psychology book at www.bobbymcgee.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Recently I got reacquainted with a swim coach who I've known for a long time. Ray Gibbs is the founder and owner of Swim Canary Wharf, and I had asked Ray if he could help a London-based swimmer I’m working with. You might think it strange that one coach would ask another to help them out but in fact it's quite common. I believe that Ray is a more experienced and knowledgeable swim coach than me, and therefore better placed to provide guidance to my athlete. Ray specialises in observing and assessing a swimmer's technique, and then suggesting simple improvements through the use of a small number of simple drills.
We talk about all of this along with Ray’s values and philosophies around swim coaching. You’ll hear some new stuff and also some themes with which you’ll be familiar if you’ve listened to some of the other conversations I have had with swim coaches.
Key messages from this episode:
- You can’t cram fitness
- Drills are for dentists
- Why technique work makes for a great recovery session
- The importance of pool swimming when training for open water events
To find out more about Ray Gibbs and Swim Canary Wharf please visit these social media channels
Website - www.swimcanarywharf.com Twitter - @swimcanarywharf
We talked about Katie Ledecky and her stroke technique but also ability to change kick patterns for longer distance events (2 beat for 1500m). This video explains how Katie Ledecky Changes Her Kick for Maximum Efficiency
Ray also had two book recommendations: John Wooden: A Lifetime of Observations and Reflections on and off Court.
John Carlin: Playing the Enemy: Nelson Mandela and the Game That Made a Nation.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In this week's podcast, I get to speak with one of my best friends, Colin McNeill. Colin is the owner and founder of Raceskin, a small company based in Huddersfield, West Yorkshire. They make custom cycling and triathlon kit and it is very damn good! I say that not because Colin is my mate, but because I have been using Colin’s company to produce our custom SWAT kit for about 10 years now and some of the originals are still in good condition.
If you race regularly at triathlon events you will have seen, probably without realising, many examples of Raceskin custom kit. You can see some of their customers on this page, HERE.
My friendship with Colin goes back 20 years (when he asked me to be his coach), which is why his success with Raceskin is such a pleasure: Because I have seen it evolve from a conversation into a thriving business.
We had a lot of fun in this chat, remembering some funny moments and some more poignant ones including:
- Gadgets can fail when you least expect it, so ALWAYS have a plan B
- An Ironman race is a metaphor for life: It’s long and anything can happen
- No matter how focussed you are, life events can change your priorities
- The importance of having a supportive partner
- Building high performance habits as you get older
To find out more about Raceskin, please use the following social media channels:
Social links
Facebook - RaceskinSportswear
Instagram - Raceskin
Twitter: @_raceskin
Website www.raceskin.co.uk
We ask all of our guests to recommend cool books they have enjoyed, and these are Colin’s:
Never Finished by David Goggins - Unshackle your mind and win the war within
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This is part 2 of the conversation with Phil Maffetone from last week, and after we resume our discussion around Covid related papers he co-authored, we now start talking about nature and music. (If you haven't listened to part 1 yet, you can find it HERE).
Dr. Maffetone has a new book coming out soon which explores the relationship between music, brain health, fitness and longevity. I like listening to music, and I like working out. Occasionally I have music playing when I’m training - piano jazz in the background when I’m doing some mobility work or something fast and up-tempo when I’m doing hard intervals on the bike. And, while Phil loves music, he argues that if you listen to the wrong type when working out you’ll end up working too hard and definitely not be in your MAF zone.
In general, I like to workout while listening to my body and to nature. There's really nothing like running (or cycling) in the woods and listening to the birds or the sounds of the forest. In fact, if you take a slow walk through the woods (and I mean very slow), you can get into a process the Japanese refer to as 'shinrin yoku', or forest bathing.
In part 2 of my conversation with Dr. Phil Maffetone we talk about this, as well as finishing off some of last week's topics around Covid. We also discuss:
- Sudden death in athletes following Covid vaccines
- Is ‘long covid’ a new phenomenon?
- Strategies for healthy ageing
- Forest bathing (shinrin yoku) and its impact on mental and physical health
- How we can thwart future pandemics with our own healthy living
- How music can expand the mind, enhance the brain and help you age well
If you’d like to find out more about Phil’s new book, B Sharp! please CLICK HERE.
If you’d like to keep up with Dr. Phil Maffetone, you can find him here: MaffetoneMusic.com philmaffetone.com
Below are some articles which we touch on in the call and which might help you dive deeper into the whole topic of health and longevity:
Beyond healthy Ageing The green, green grass of our minds Post Stress syndrome: Beyond Covid Thwarting pandemics with healthy living Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Training for endurance events requires an individual to tick a lot of boxes in order to access the best performances.
When I was a younger triathlete I used to place way too much emphasis on my training, and I overlooked the benefits to be had from factors that are reasonably obvious such as sleep, nutrition and mobility. I don't think I ever considered that mental health, harmonious and balanced relationships with family and friends, or happiness in my work would have an impact. And if you had suggested that music or walking in nature were beneficial, I would have thought you were some sort of new age hippie. With age, an open mind, and conversations with podcast guests like Dr Phil Maffetone, I now understand that all of the above have a huge influence on my health which in turn can affect performance. Nowadays, while I’m far more concerned with my longevity, I still want to get the best return from my training efforts. This is why sometimes you might find me meditating instead of cycling, or walking in the woods instead of running. This conversation with Phil Maffetone is the first of a 2-part podcast.Today we do a recap on MAF training methods, and then get into a lot of topics around obesity, food and healthcare:* The enduring value of MAF training * The over-fat pandemic * Triathletes and carbohydrate consumption * The simple way to measure your body fat * Proactive versus reactive responses to health care * Just because it’s vegan food doesn't mean it's healthy food
If you’d like to keep up with Dr. Phil Maffetone, you can find him here:MaffetoneMusic.comphilmaffetone.com In the podcast we chatted about some of these topics:Can you be fit and unhealthyCarbohydrate Intolerance and the Two-Week TestThe Overfat PandemicMAF training for better ageingHow training at MAF heart rate can improve health and performance In part 2 Phil also chats about his new book, B Sharp, out in July.CLICK HERE to read the introduction. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
One of my stated aims with the podcast is to interview folks who are experts in their field and try to tease out what’s relevant for the listener without it sounding too scientific and overwhelming.
There is so much research out there regarding every aspect of training, recovery, nutrition and more. While much of it is relevant to you the listeners, much of it isn’t. Fortunately today's guest, Dr Kerry McGawley, not only does a lot of research, she also distills it into easy to understand snippets, much of which she incorporates into her own training. Kerry was recently crowned ITU world long distance champion in her age group so she really does practice what she preaches. Her work, mostly done at the mid Sweden University, has covered training at altitude, pacing strategies, block periodisation and some female specific interventions around the monthly cycle. We talk about a lot of this so I’m sure you will find something that interests you: * When looking at research, is there evidence that one approach is clearly better than another? * The absurdity of age group athletes attempting to follow pro athlete training routines * Staying away from extreme approaches * The dangers of group training for females athletes * Kerry shares her DIY nutrition product * Heat and altitude as training tools
To find out more about, or to connect with, Dr Kerry McGawley, please look for her on the following social media channels:Twitter @kerrymcgawleyInstagram @kerrymcgawley In line with many of our other guests, Kerry also recommended some of these books as useful and interesting reads: Invisible Women by Caroline Criado PerezThe Range by David EpsteinThe Sports Gene by David EpsteinFaster by Michael HutchinsonEndurance Training: Science and Practice, edited by Iñigo Mujika (although best to wait for the 2nd edition, coming soon, with a new chapter written by Kerry!) Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Have you ever wondered how some folks manage to achieve so much? You may wonder that about todays’s guest who is Outlaw ambassador, Donald Brooks. Donald is a 45-year old husband, and father of two growing boys. By day he's an electrical engineer and at the weekends he turns himself into a superhuman triathlete. In 2022 he became the first GB age grouper to win all 5 age group titles across 5 different events. He routinely manages to complete 16-18 hours, and in today's show we will explore exactly how he has become such a dominant force in GB age group triathlon. We talk about:* WTF is Octopush? * Becoming the first triathlete to win all 5 BTF age group titles in one season * The secrets to training 17-hours/week with 2 children and a full time job * Maintaining consistency by avoiding high intensity running * Planning ahead with meals to stay on top of nutrition
To find out more about the amazing Donald Brooks please visit these social media channels:Instagram Donald_Brooks_TriFacebook Donald Brooks TriathleteStrava Donald BrooksAll other special media links Donald's favourite book is by The Brownlee Brothers - Swim, Bike, Run: Our Triathlon Story Underwater Hockey video Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Every now and again we come across someone whose thoughts or writings completely align with our own. If this has happened to you, you’ll probably recall nodding in agreement as you listen to them speak or read their article. One such individual is Gordo Byrn, a chap whose musings and blog posts I have been reading since the late 90’s. He went from average age grouper in 1999 (11-hr Ironman finish) to a top long distance pro triathlete, finishing 2nd at both Ironman Canada and Ironman New Zealand. He also won the legendary Ultraman event in Hawaii and the OtillO swim/run event in Sweden. Gordo then took 10 years out of the sport to raise his children, but now he's back and aiming to find out what he can achieve as a 54-year old athlete. His project is called 1000 day pacing where he promotes the benefits of long term planning (something I've spoken about frequently in the past) rather than the current trend of trying to achieve huge goals in a few short months and dealing with the pressure this brings. We cover a whole range of topics, and Gordo shares the adjustments he's made as an older athlete, along with his wisdom on how age group athletes can best prepare for long distance events. We also discuss: * Working with many coaches and learning that there are no secrets * For Ironman athletes - why you have to learn to swim and bike slower to deliver your best run * Building a foundation, and the benefits of the 'Basic Week' approach to training * Training camps - Why the week after tells you how beneficial it really was * All triathletes - It's the day to day work that counts, not the hero sessions
If you'd like to find out more about Gordo, he recommends these channels: Landing Page: https://1000daypacing.comTwitter: https://twitter.com/feelthebyrn1YouTube: https://www.youtube.com/@feelthebyrn There are some fantastic Gordo insights at this page. Gordo's articles are concise with great content and cover a wide range of topics - triathlon, health, wealth, parenting and more. If you’d like to subscribe and get more in-depth content go to:Endurance Essentials: https://feelthebyrn.substack.comTrue Wealth: https://truewealth.substack.com Gordo mentioned this free eBook in the conversation. It's by 10k speed skating world record holder Nils van der Poel and it's excellent! How To Skate A 10K In line with many previous guests, Gordo also nominated his favourite book:Jason Koop's Training Essentials for Ultrarunning - the lessons apply much more broadly than running long. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week Simon gets interviewed by an old friend, Dave Algeo, as they chat about lifestyle choices and getting older.
This is a joint podcast. Dave asked Simon to be a guest on his show and as it was such an interesting conversation they agreed to share the chat on Simon's podcast too. David Algeo is a Restless Midlifer, searching for answers and adventure. His mission, should you choose to join him, is to seek out ways to get life back on his terms, heading in a more fulfilling direction and enhancing his health in the process. Simon and Dave talk about: * how to maximise midlife and beyond * what is deep recovery? * Dave's practice of mental filing * building up your physical pension, and paying off your loans * how to reframe the “diet” word in order to enjoy your food * why having a good meal doesn’t have to be time-consuming * the pros and cons of wearing a sleep tracker * how morning daylight helps with your sleep
To find out more about Dave visit these channels:Email - dave@restlessmidlifer.comWeb - https://www.midlifereshape.com/Podcast - https://www.midlifereshape.com/podcastLinked in - https://uk.linkedin.com/in/davidalgeo Dave's approach to making changes in life, health and direction are rooted in his sprout sweater philosophy. Check out his Crackerjack video HERE to learn more about the basic metaphor. Check out episodes 30 and 31 to learn more about Dave's approach. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week marks the 300th episode of the podcast! The very first episode was a 17 minute call with physiotherapist Alison Rose. Since that time we have published an episode every Wednesday for 5 years and 7 months without missing a single episode. There have been over 655,000 downloads which means that the average for each podcast is 2,200. I’d like to say thank you to every single person who has listened, whether it's been one episode or all of them. My goal now is the same as it was for the first episode: To share real world advice that will help you improve your human and athletic performance. For that reason I’m also extremely grateful to each of our guests. I have spoken with World and Olympic champions, scientists, authors, business leaders, entrepreneurs and more, and they have all been so generous in sharing their knowledge and wisdom. There are always some guests or episodes that are more popular, and today's episode is our most popular ever: A rerun of the conversation I had in 2019 with Dr. Phil Maffetone. In this conversation we chat about everything around the MAF training method, including:* A recap on how to determine your true MAF heart rate * The relationship between MAF HR, aerobic threshold, maximal fat oxidation and why MAF is actually better and more reliable than expensive and time consuming lab tests * How heat can affect performance, and how to adjust accordingly * Why it’s ok to consume sugars from natural sources like honey and berries, and how the body treats them differently to refined sugars * Dr Maffetone's simple prescription for a disease free life of optimal performance * Why Phil loves fartlek training for intensity * What you must do if MAF isn’t working for you
To find out more about Dr Maffetone please visit him on Twitter @DrPhilMaffetone or Facebook https://www.facebook.com/philip.maffetoneIn this episode we also discussed the following items/links:
2 week test to determine carbohydrate intolerance
The Overfat Pandemic why athletes who do lots of training may still look fat
Covid related athletic deaths:another perfect stormAthletes: Fit but unhealthy
Fartlek training
The MAF test
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In the lead up to Outlaw triathlon events, this is probably the most asked question. We get plenty of others and so this week it’s time for something a little different. In the run up to the Outlaw events I normally present webinars to outline the best training approach and answer common questions. This time we are doing this as podcast and I'm joined by Outlaw ambassador Dan Ward. Dan will be asking me the questions, some based on his curiosity around his own training and others on behalf of other potential Outlaws who have submitted their questions via social media. (TIP! This advice is still relevant, even if you are doing a non-Outlaw long distance triathlon.) Some of the questions include:* How much training should I be doing each week for the Full? * Do I need a coach? * Does Z2 training really work? * How do I know I’ll make the swim cut off? * Road bike or TT? * Will wearing Nike VaporFly help me get a faster run time? * I need to lose 10kg before race day. What’s the best diet to help me do this? * Will the results go onto Strava? I don't like wearing a watch on race day.
To find out more about Dan Ward please visit these social media channels.YouTube - TriathlondanInstagram - heyyydwYou can also find out how much training he is really doing on Strava We still have places for some Outlaw events. Outlaw Half Holkham (9 July) is the British Middle Distance Championships and is likely to be very popular. Enter soon HERE. It’s still possible to enter Outlaw Nottingham (30 July), Outlaw X (3 Sept), or if you fancy something faster, try the new Outlaw Sprint on 2 Sept. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
You might hope that with over 60 years of coaching experience between us we'd have learned a few things by now. Like not to be too ambitious, to remember all important pieces of kit before leaving for the race, or remembering that we are all getting on a bit rather than pretending that we are still 25.
Fortunately Marc, Steve and myself still think we are young at heart (and with the fitness to match) and that we can take on ambitious events like the Lakeland 50. When it comes to remembering stuff, we follow the old coaches rule, "Do as I say, not as I do!" So, we don't write checklists, and we do leave packing to the last minute. Forgetting the odd bit of kit adds to the experience! Anyway, back to that Lakeland 50. After a self confessed "few years of detraining”, Steve rose to the challenge thrown down by Marc and has entered the longest run he has ever attempted. A 50-mile ultra marathon in the Lake District. In this episode Marc (as race director) outlines what Steve is letting himself in for, and Steve shares his very rudimentary training plan. We also chat about:* A strange story about deceased Cambodian dictator, Pol Pot, opera song Nessandorma, and a hallucinating ultra runner * The sad origins of the climb called Jacob's Ladder. * Why you need a cowboy hat to take part in this year's event * Downhill running and brisk walking must be part of the training plan * Walking poles and why Steve needs to practice with them
You can find more information about Steve Lumley HERE. Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles in Croston, Lancashire. Epic Events organise the Lakeland 50 and 100 as well as swim, bike, run, and triathlon events throughout the North West. Www.theendurancestore.com Www.b-spokecycles.comWww.epicevents.co.uk If you think you might like to enter the Lakeland 50 in 2024 please take a look at the race website for more details. Click HERE to watch a video of the 2022 event. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
With the race season on the horizon, I want to share with you some tips on how you can improve your running. You might think that means running faster or more often. Actually, triathlon running is about being as efficient as possible especially in longer distance events where the goal is to slow down as little as possible. Good technique will also help you to stay injury free and run later into your life. In a recent podcast I spoke with physiotherapist Alison Rose, and she mentioned that 75-80% of the injuries she treats in triathletes are running related. The top 3 causes are inappropriate training, poor technique and lack of strength. Last week's podcast was with knee specialist Damian Buck, and he shared the information that running doesn’t necessarily cause knee problems, and there are many things we can all do to maintain good knee health so we can continue running until we choose to stop. My guest this week is the highly respected running coach Bobby McGee. Bobby firmly believes that the key to better running is mechanical efficiency. We talk about:* biomechanics * posture * the importance of dynamic mobility and running drills * run specific strength work * specific advice for older runners on how you can adapt your training to stay healthy and maintain your performances (this is near the end of the episode, and you might find his guidance surprising)
To find out more about Bobby please visit him on any of these spots:Website bobbymcgee.comInstagram @bobbymcgeerunningBobby McGee is a triathlon expert on the AnyQuestion.com He does a lot of work with strength coach Matt Pendola (Pendola Project) who he mentioned in the podcast. They have developed the RunFORM course (as a listener you can use the code BOBBY10 to get a 10% discount). If you would like a training plan developed by Bobby McGee with Gwen Jorgensen you can find them on TrainingPeaks. Bobby also highly recommended the following books and podcasts:Magical Running: A unique path to running fulfilment by Bobby McGee on Endure: Alex HutchisonThe Rise of Superman: Steven KotlerThinking Body, Dancing Mind Chungliang Al Huang & Jerry LynchGreenlights Matthew McConaugheyThinking, Fast & Slow Daniel Kahneman Bobby also recommends Mikael Eriksson’s Scientific Triathlon podcast Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
A good friend of mine is a world class triathlete. He won the 70-74 age group at the Ironman world championships in 2017 and has aspirations to repeat that victory in the next few years. Unfortunately, like many triathletes, he has also suffered some knee issues which are currently interrupting his progress. Consequently, we have spent the last few months chatting about options available to him and which (if any) offer the best chance of a return to running. I have some inside knowledge here. In the last 15 years I've had 3 minor operations to remove damaged cartilage from my knees. After each op I questioned whether I could return to running and how sensible this would be for my long term knee health. To date it has resulted in me being a little more cautious with some activities, but I can still run. It seems I’m not the only one. When I asked my Facebook tribe for questions to put to this week's guest, we were inundated. In this week's episode I’ll be chatting with Advanced Practice Physiotherapist and knee expert Damian Buck who works at the CoachHouse Sports Physio Clinic as we talk about the topics that concern you, including:* Busting some myths about knee health and running * How to keep knees healthy as we get older * The benefits of mobility and strength work, and the best exercises for you to do * Whether you should have surgery for damaged meniscus * Post-surgery recovery protocols * Which (if any) supplements enhance your knee health
To find out more about Damian Buck click HERE. To learn more about the services that they provide at the CoachHouse Sports Physiotherapy Clinic please click HERE. You might also like these resources which Damian mentioned in the call. These are links to the files in my Dropbox accountMyth: Recreational running causes knee osteoarthritisManaging my patellofemoral painPrevalence of meniscal tears in asymptomatic adults Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Once in a while you hear a sports story that is too interesting to ignore. This is one of them. A couple of years ago today's guest, James Hey (The-CycleCoach), was asked by a charity if he could help supply 7 bikes to 7 Afghan girls who loved cycling. Of course he said yes, and this podcast is about that journey.
Cycling is one of the many things forbidden for girls by the Taliban in Afghanistan, and to go against this can have serious repercussions. These girls eventually left their families, escaped to Pakistan, spent 15 months in safe houses and finally made their way to the UK as refugees. They have continued to pursue their passion for cycling, and 3 of them have a possibility of racing at the 2024 Olympics in Paris. Please listen to the podcast so you can hear James and I chat about the story in full detail, and the part he's played as the mentor and cycle coach of the three ladies. James is an accomplished triathlete and cyclist, having completed 2 Ironman events and represented GB as an age grouper at the Gran Fondo World Championships 2018 in Varese, Italy. To find out more about James please visit his Instagram page, thecyclecoach. James' book recommendation is Chasing Excellence written by Ben Bergeron about his approach to helping build the world's finest athletes. If you're interested in reading some great blogs and useful articles about training athletes, James recommends checking out the blog www.wattkg.com written by Martin Bonnie-Svendsen, a doctor in Norway who's also a very keen amateur cyclist who understands training and the science of cycling. You can also watch the short BBC video with the girls and James. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
When I started taking part in triathlons in 1987 there were perhaps two or three full time professionals triathletes in the UK. There were a lot more in the US. There wasn’t an Olympic programme or any funding for talented athletes. Just sponsorship (generally free kit) and some prize money if you were lucky. Fast forward 20 years and we have a very successful and well funded national team and dozens of British male and female professional triathletes making a reasonable living, and even more living the dream but who are just about keeping their heads above water. One of those who has carved out a nice career for himself is today’s guest. Tom Bishop has been on the triathlon circuit for what seems like a long time and yet he is still a relatively young man. After 10 years of competing on the ITU circuit for Great Britain, Tom has taken the decision to step up to longer races for 2023. In this conversation Tom and I chat about his early triathlon career including:* When your main rival is your twin brother * The value of being a student and knowing how to cook * Training with the Brownlee's * Finding your own path and doing things differently * Tom outlines his weekly training including 130k running weeks * How to train in the heat chamber
If you would like to find out more about Tom he tends to hang out on Instagram @tomwbish.Tom also wanted to give a BIG shout out to the Professional Triathletes Organisation (PTO) for all of the work they have done in supporting him and his fellow pro triathletes in the last 3 years. Tom loves reading, especially when travelling and recommends the following books:Stormlight Archive by Brandon Sanderson, "It’s an epic fantasy series which has been my companion through many trips and I love switching off to some completely non-sport related.”Steppenwolf by Herman Hesse "really resounded with me. It’s a great book about opportunity and love of life."The Brothers Karamazov by Fyodor Dostoevsky Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
It all started with the Norseman, an extreme long distance triathlon in Norway that has become an iconic long distance triathlon which features on the bucket list of many triathletes who like to combine racing, adventure and travelling. Another race which is fast becoming a bucket list event is the Patagonman in Chile.
In this week's episode I chat with Scott Whittlestone who finished 3rd overall, and his 2 support crew members, Grant Carter-Moore and Mark Taylor about last year's event. We talk about the Xtri concept, training for events like this, the essential and valuable roles of the support crew and the event itself, as well as:* Cold water swim training in 3ºC * Want to be part of the support crew - how much pressure do you like? * When you have a stray dog running the marathon with you!
To find out more about the intrepid trio you can follow them on InstagramScott Whittlestone Grant Carter-Moore Mark Taylor If you are interested in racing Patagonaman please visit this site.If you would like to know more about the Xtri World Tour with many other amazing race venues, please CLICK HERE. Grant recommended the following book which he said is, “Not triathlon related but a thoroughly entertaining read".Hotel K: The shocking story inside Bali’s most notorious jail - Kathryn Bonella. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I recently asked some folks on my Facebook pages about their biggest concerns related to getting older and how it would impact their training or racing. By far the biggest concern was the fear of injury. I also hear a lot of triathletes stating that they are maintaining swim and bike speed with age, but regardless of what they do they are running much more slowly. This raised a few questions: * Why do we run slower as we get older, and is this inevitable? * Is injury inevitable with ageing? * Are males more prone to injury than females or are there different injury patterns? * Most importantly, what actions can we all take which will help us to become more resilient and limit or even avoid injury?
To answer these questions I invited Alison Rose, founder of the Coach House Sports Injury Clinic (CSPC) in Leeds to join me for a chat. At CSPC, Alison and her team of physios help athletes to return to competition after injury, but they also encourage them to take proactive actions so that they can stay healthy. Some of our discussion topics include* Proactive visits to see your physio * Pay more attention to foot and ankle care * Skipping to improve 'ping and spring’ * The benefits of deliberate breathing practice * Daily heel raises to build calf strength * The importance of balance work for older athletes
To find out more about Alison Rose and the services that they provide at the Coach House Sports Physiotherapy Clinic please visit http://www.cspc.co.uk/.Alison also recommended the following books that have inspired and interested her:Fast after 50 - Joe FrielThe Light We Carry - Michelle ObamaThree Cups of Tea - Greg Mortenson Alison also recommended these podcasts. Of the Steven Bartlett one she said, "I liked this one as it's informative and also a good image of how important health is to our lives."The Diary of a CEO with Steven Bartlett And this Dr Louise Newson podcast for any for female listeners wanting to empower themselves with knowledge around the menopause:The Dr Louise Newson Podcast on Apple Podcasts Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Have you ever thought about doing a triathlon or multisport race in a different format? There are plenty to chose from these days - swim/run, Aquabike, crossTri and Xterra. In 2001 I participated in the first Xterra event to be hosted in the UK, and I thoroughly enjoyed the day out. It’s always been a surprise to me that this format of triathlon has never really taken off in the UK as it’s really popular in the US and Europe. Today I’m joined by Tim Lloyd, founder of Always Aim High. I’m sure you have heard of their adventure triathlon series comprising Slateman, Snowman and Sandman in N Wales as well as a range of other events. And now they have taken over the Xterra license and will be promoting this year's event (and hopefully for many years to come) at Weston Park in Shropshire. Topics discussed include:* Tim's early years involved with mountain running events * Fell runners vs triathletes and their very different approaches to training and racing * Why events like Sandman were created to have a festival atmosphere * The Xterra concept and what you can expect
If you’d like to find out more about Tim and the Always Aim High races including the Xterra event please use the following social media channels: Instagram: https://www.instagram.com/aahevents/Facebook: https://www.facebook.com/alwaysaimhigh Twitter: https://twitter.com/aahevents Website: https://alwaysaimhighevents.com YouTube channel https://www.youtube.com/channel/UCqUHf1umSDEYtH0QTeEsKkA Where you can view some videos from their 2022 Triathlon Events, including: * Slateman Triathlon & Duathlon * Llandudno Triathlon * Sandman Triathlon & Duathlon * Craft Snowman Triathlon & Duathlon * Weston Park Triathlon & Duathlon
Tim highly recommends the following podcast by one of his favourite cyclists: Geraint Thomas Cycling ClubAnd also G’s book 'The Tour According to G'Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
At the close of the 2022 triathlon season, Non Stanford retired from professional racing and took up a new post as a coach at the Leeds High Performance Centre where she will be aiming to share her experience with the next generation. And what a range of experiences she has! She was a relative latecomer to triathlon, coming from a successful running background, but she had a meteoric rise to the top. Within 5 years she was Worlds U23 Champion, and she followed that up in 2013 by winning the ITU World Series championship in London. She experienced lows as well, with a horrible 2014 blighted by injury. In 2015 she began the comeback journey, made the GB team for the Rio 2016 Olympics, and finished a fine 4th behind teammate and housemate Vicky Holland. She capped a distinguished career by achieving a team relay silver for Wales at the Commonwealth Games and then shortly after that taking outright victory in the European championships. To find out more about Non you can follow her on these social media channels:Instagram - nonstanfordTwitter @nonstanford Videos of:Non winning the European Championships in her last ever ITU raceNon winning the WTS World Series in 2013 Non also recommended these blogs/podcasts:The Real Science of sport podcastThe Physical Performance Show Non recommended the book A Little Life by Hanya Yanagihara.Become UNbreakable 8 week strength plan for endurance athletesJoin our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you've ever suffered from specific or non-specific back pain, you’ll know how debilitating it can be. While you might avoid lifting heavy loads because of the risk of putting your back out, cyclists often have sore lower backs from the hours spent on the bike. Today's guest, Dr. Stuart M. McGill, is a distinguished professor emeritus, University of Waterloo in Toronto, Canada where he was a professor for 30 years. Stuart has authored several books (links in the show notes) and his advice is often sought by governments, corporations, legal experts, medical groups, elite athletes, and teams from around the world.If you want to learn how to fix your own back pain and enhance both injury resilience and performance you’ll find this conversation very interesting! We cover these topics and more:* Why do folks suffer from a bad back? * What are the most common causes for active folks and athletes? * What percentage of chronic back pain sufferers can take their own steps to improving the situation? * What steps would he recommend, how often and for how long? * He outlines the core, which muscle groups are involved and how they impact spinal health * What are the biggest myths that he observes regarding core training? * He explains what his "big 3" core exercises are, and why they're so important * Which common core exercises does he feel have real benefit and which does he advise we avoid?
If you’d like to find out more about Dr. McGill please visit his website at www.Backfitpro.com where you'll find links to his books and courses, all blogs and past podcasts, and also links to clinicians who they have trained. You can also find him on Instagram - @backfitpro Stuart recommended several books:Stuart McGill booksHis book Back Mechanic was written for people with back pain.Ultimate Back Fitness and Performance is for people interested in training to manage a history of back pain but still train to high levels of performance.His other books are for strength athletes (Gift of Injury, co-authored with Brian Carroll) and clinicians (Low Back Disorders). Recommended BooksSupertraining Mel Siff & Yuri VerkoshanskyPower of positive thinking - Norman Vincent Peale - written with the sole objective of helping the reader achieve a happy, satisfying, and worthwhile lifeThe quick and the dead - Pavel Tsatsouline - Total training for the advanced minimalist There are many videos of the Big 3 online. This is one that Dr. McGill referenced in the call: Brian Carroll: The Big 3 full breakdown Dr. McGill also mentioned training the fascia. If you're interested in this topic you might like this: Fascia Training AcademyGet started with your 8 week mobility plan
Become UNbreakable 8 week strength plan for endurance athletesJoin our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On a recent podcast I spoke about building easy strength to Become Unbreakable, 2 elements which I feel are crucial to your health, longevity and athletic performance. I also recently wrote a Facebook post where I outlined 5 areas where we can all do a lot to slow or even halt the ageing process. In a recent Facebook poll I asked, "If you are over 50 and as you age, what are your biggest concerns regarding health, fitness, sleep, and nutrition?” The responses were varied but many were worried about increased risk of injury. A handful of folks were also frustrated by the adjustments they had to make to continue with their regular swim, bike and run workouts. Chronological ageing is inevitable, and along with that comes some well documented physical changes, which if left unchecked can lead to deterioration in health and performance. The good news is that it doesn’t have to be that way. In fact, there’s no reason at all why you can’t continue to enjoy a high level of performance if you are open minded to some small adjustments to your routine.
In this show I’m going to dive into my top 5 adjustments with a lot more detail, and give you some ideas on exactly what actions you can take.* Lift weights * Do more movement practice * Improve your balance * More HIT and less aerobic endurance work * Eat more protein
Other podcasts you can listen to where we talk about these topics in more depth:StrengthErin Carson - Strength training in less than 10 mins/dayRocky Snyder - How to realign the body after injuryJacques DeVore - To be a faster cyclist, forget about FTP Movement PracticeKelly Starrett - How to be a in the ready stateLouisa Holmes - How to bulletproof your body HIT workoutsPaul Laursen - All you need to know about HIT training Also a couple of research papers you might enjoy:ProteinProtein consumption for the elderly BalanceSuccessful 10-second one-legged stance performance predicts survival in middle-aged and older individuals Get started with your 8 week mobility plan
Become UNbreakable 8 week strength plan for endurance athletesJoin our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Stephen Seiler has been a guest on the podcast 3 times now and is one of our most poplar guests ever. He also holds the record for our longest podcast, over 2 hours! In 2018 I was fortunate enough to listen to Stephen speak at the Endurance Coaching Summit hosted by TrainingPeaks in Manchester. His talk on polarised training had me hooked, and I’ve been a convert to this type of training ever since. I can personally vouch for its role in helping me to stay fit and healthy through the pandemic and remain relatively injury free. Something I cannot say about my training methods in my 30’s and 40’s. Since this podcast, polarised training and Zone 2 training have continued to grow in popularity. There's no doubt in my mind that while there may be other approaches to developing fitness for endurance events, this one offers the most sustainable long term benefits for both health and fitness. You may have heard my previous podcasts with Dr Phil Maffetone, Dr Dan Plews and Prof Paul Laursen. Each of these eminent coaches have spoken of methodology that has polarised training at its heart. This is a loooong podcast, almost 2 hours, and the time absolutely flew by. Stephen has such a great message, it’s easy to listen to his stories and experiences. I have absolute confidence that you will find so much value in this conversation, and that it will benefit your own training or coaching. Please enjoy this show as we talk about:* The ‘holy trinity’ of monitoring intensity and why you must learn to use all three * Why 95% of endurance athletes can thrive using just three training zones * The simple, three step method for determining training zones without visiting a sports science lab * How the African distance runners use internal measures of intensity for much of the time and only use pace when preparing for races * What the 80/20 numbers really mean and how they apply to you * Why the principles of polarised training are even more important if you have only 8-10 hours to train each week * Hierarchy of Training Needs - what should come first when developing your fitness
Stephen Seiler posts a lot of good information on Twitter. You can follow him on:
Twitter and YouTube where has some great instructional videos.
Here are links to some of the references in our discussion:
Hierarchy of Training Needs: This is the diagram on his Twitter account representing this theory
The first Seiler paper that I read, "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training”
Stephen Seiler TEDX talk - How "normal people" can train like the worlds best endurance athletes
Get started with your 8 week mobility plan
Become UNbreakable 8 week strength plan for endurance athletesJoin our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week I'm re-visiting a topic shared back in November 2021. In recent weeks I've been talking a lot about the benefits of mobility and strength and in this episode, I outline why mobility and strength play such a key role in human and athletic performance. I also have a few tips on how you can incorporate both into what probably feels like an already packed schedule.
Specific topics covered include:
- How to avoid being an active couch potato
- The importance of daily movement practice once you hit 40 and beyond
- Simple options for busy people (TIP: it’s not that hard to find time)
- How improved mobility can lead to faster times in the pool
- Strength training to build resilience and better consistency with your swim, bike, and run training
- Key benefits of a year-round strength programme
- How to build strength in less than 60 minutes each week
Other podcasts on mobility:
Kelly Starrett - 'How to be in the ready state
Louisa Holmes (a.k.a The White Witch) - 'How to bulletproof your body'
Sarah J Pitts
Shane Benzie - ‘Better movement equals better running'
Shane Benzie book "The lost art of running"
Alison Rose podcast on running injuries
My most recent strength workout on Facebook
Blog post 'Are you an Active Couch potato?'
The Stand-Up desk that I use for at least 4-5 hours every day
Paul Check article including the phrase “you can’t fire a cannon from a canoe”
Get started with your 8 week mobility plan
Become UNbreakable 8 week strength plan for endurance athletesJoin our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you completed an Ironman event in the UK during the last few years, there's a good chance that my guest today will have called you across the finish line. In May of 2022, Joanne Murphy became the first ever female announcer at an IRONMAN World Championship. Joanne Murphy is one of the best race day announcers in the world and her brand of boundless enthusiasm and wit coupled with her lovely Irish accent have welcomed thousands of athletes to the finish line and entertained the finish line crowd while they wait for their loved ones. An active member of Galway Triathlon Club and Galway Bay Cycling Club, Joanne is a keen advocate for Women in Sport and has been an IRONMAN Women For Tri Ambassador for a number of years. She has raced at all distances of triathlon and holds the Irish cycling record for the Race Around Ireland (2017) and the race record for the Donegal Ultra 555k (2018) for a four-person female team with the Galway Baybes. In 2022 she completed a 24-hour bike race with the Cycling Ireland Women’s Commission. She also enjoys gravel biking and open water swimming, seeking the opportunity to find fun and adventure in every day, a mantra that she tries to embrace in her daily life. I hope you enjoy the conversation as much as I did. To find out more about Joanne you can find her on these social media channelsFacebook Tri Talking SportInstagram Tri Talking Sport Twitter @joanneMurphy_Linkedin Joanne Murphy Joanne is also the host of the popular Tri Talking Sport podcast which you can find here: www.tritalkingsport.com We ask all of our guests to recommend a book which you might enjoy, and here is Joanne's recommendation: The Burnout Solution by Siobhán Murray To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Happy New Year! I don't know about you, but I am sometimes guilty of overlooking the joy and pleasure that I get from some of the simple things in life, actions that we take for granted like being able to walk in the woods, ride a bike with friends, even something so simple as having our own independence. Sometimes we need a reminder not to take things for granted. Today's podcast guest experienced this in the most dramatic way possible, and while this is a shocking story it is also one of grit, determination and hope. Nathan Ford was an elite age group athlete used to finishing at the pointy end of the race and posting times that most of us can only dream of hitting. Until something happened during a race in Scotland and his whole life changed. In this conversation Nathan and I are going to chat about what happened and how his life has been since. It's a hard hitting interview and Nathan is very open and frank. ***We do touch on topics about having dark moments and suicidal thoughts. If you feel impacted by the subjects which may be triggering for you, please remember that self care and your own well being is the most important thing. If you’d like to find out more about Nathan or reach out to him please do so via Instagram @nathanfordtriathlon As you heard in the conversation, there have been some remarkable fund raising efforts to help Nathan with his recovery. If you’d like to make a donation, please use this link:https://www.gofundme.com/f/nathan-ford?utm_source=custome Nathan also recommended the following book which he says, "I can relate to this, as he suffered mental health issues.”Tyson Fury - The Furious Method To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This is the final podcast for 2022, can you believe it?
During the last 12 months, we've had 126,100 downloads (so far, and there are still a few days left!) 53 amazing guests including several Olympians and world champions as well as experts and thought leaders from a whole range of different fields, all with the goal of sharing knowledge to help you improve your own human performance.
Whether you’ve listened once or to every podcast, I’d like to say a huge thank you. I really appreciate you tuning in especially with so much choice out there. In 2023 I’m going to continue the search for more great guests to help you continue your pursuit of the best health and performance you can achieve.
So, today’s guests! They haven’t been on for a while but they are back today for a Christmas special. Yes, it's the Grumpy Old coaches (Marc L & Steve L) for one last time in 2022. If you can remember back to the one we did last year, we all set some challenges for ourselves so we chat about how those actually turned out. With race entries dropping we talk about the start of the triathlon industry and we all have a jolly good rant about Ironman and their recent announcement about the future venues for the Ironman World championships. Also, Marc tells us about his new bike shop.
We hope you enjoy the chat.
You can find more information about Steve Lumley HERE.
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles (currently based in Aintree, Liverpool) which is moving to a new home in Croston, Lancashire, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
Www.b-spokecycles.com
Www.epicevents.co.uk
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In 1995 I wrote my first article for 220 triathlon magazine about strength training for triathletes. My approach has changed a little since then, but over the last 27 years, I have remained a strong advocate for triathletes to make strength training a staple part of their training.
My guest today is a woman who works with many of the top long-distance triathletes including the top 3 female athletes at the recent 70.3 World Championships: Taylor Knibb, Paula Findlay & Emma Pallant Brown.
Erin Carson is based in that other triathlon Mecca, Boulder, Colorado and she is going to share with us her thoughts on why this is such an important part of your programme and how you can incorporate mobility and strength work into what I’m sure is an already busy schedule.
Erin is very much hands-on with her clients and seeks to find realistic solutions to keep them interested and engaged.
When an athlete like Mirinda Carfare tells you that she wants to get stronger but not build muscle, it’s important to have a few other tools in your bag.
Erin was super enthusiastic as you might expect from someone speaking about her favourite topic as we chatted about:
- Why strength training will make swim, bike and run workouts easier
- How to accomplish a meaningful strength workout in less than 10 minutes
- Why the pace of long-distance triathletes drops in the second half of the run
- Why ankle stiffness is important for running fast and why it is different to tightness
- The benefits of ‘foundation training’ and breathwork in developing the core
- Essential equipment for your home gym
- The benefits of breath work
- Why the posterior chain is so important
To find out more about Erin and the work she does, please check out these links to her social media channels:
Rallysport website
EC Fit Strength
Website
YouTube
Erin mentioned the following as great resources. Please check them out:
Any Question
FoundationTraining.com
Peter Attia - a big advocate of strength training for longevity and host of an awesome podcast The Drive
For your home gym:
The Viper
MX select adjustable dumbbells
We also talked about breathing and Erin mentioned this book, Oxygen Advantage by Patrick McKeown. Patrick was also a previous guest on this podcast and if you're interested in practising your breath work you can find out about all of that HERE
BOLT test
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Whenever I ask triathletes about nutrition I’m always fascinated when they're more focussed on what happens on race day than they are on their general day-to-day nutrition.
Having said that, one of the biggest factors leading to athletes falling short of their race day expectations is poor nutrition and hydration strategy.
In today's podcast, I’m chatting with Andy Blow from Precision Hydration and Nutrition about this exact subject. You may think it's an odd time when races are so far away. However, you'll understand more when Andy shares the key fact that you need to actually practice your race day strategy well in advance of your event.
The second issue for athletes is that either they have no real strategy, or they use the same strategy for each event regardless of changes in duration, intensity, weather, or course.
In the conversation, Andy will share some of the lessons he and his team have learned from over 100 case studies with athletes at a variety of different events in the last 2 years, and how you can apply these lessons at your next big race.
—>>>Book a free one-to-one video consultation: https://www.precisionhydration.com/book-a-video-consultation/
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydrationFacebook: @precisionhydrationTwitter: @thesweatexpertsYouTube: www.youtube.com/c/precisionhydrationLinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategyQuick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculatorAthlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/Some specific sports nutrition guidance for you:
Blog: How much carbohydrate do athletes need per hour? Blog: Why sodium is crucial to hydration and athletes performing at their bestVideo: Why do athletes suffer from cramp?
Andy has a new book to recommend which is:
‘Quit:The Power of Knowing When to Walk Away' by Annie Duke.
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I don’t have as many elite athletes on this podcast as some, but when I do I make sure they have a good story to tell! This week's guest is Will Clarke who I got to know when he was a young man just starting out on his triathlon journey. Since then he has enjoyed a full career as a professional triathlete, representing Great Britain at the 2008 Olympics before turning his hand to racing 70.3 and Ironman events. Will is now a full-time triathlon coach and it was really interesting to chat with him about this journey and how his experiences have shaped his current occupation.
It’s a normal Wardy conversation as we disappear down some rabbit holes and cover plenty of topics including:
- Training as a young athlete and what you might do differently if you had the chance
- How hard is it to make a living as a pro triathlete?
- The biggest misconceptions AG’ers have about being a pro
- How do athlete experiences shape the way you coach?
- How does a retired pro triathlete stay in shape?
Will Clarke can be found on:
Personal Facebook Page
RIOT Racing Club
WebsiteClub Facebook page
Will also recommended the following book by Steve Magness: Do Hard Things
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I am always inspired by our older finishers at Outlaw events. Not are they defying the ageing process, but they do so with such spirit and enthusiasm. From their everyday ‘can do’ attitudes, to the energy with which they come up to collect their awards after the event. It’s something to which we call aspire which is why it always gives me great pleasure to chat with them. Today's guest is Linda Ashmore, one of the oldest ever female Ironman finishers, and the oldest ever female to swim the English Channel. Just a few days ago Linda won her age group at the World Triathlon Series Standard Distance final in Abu Dhabi, having qualified to race all four world championship distances in 2022 at the ripe young age of 76. I’m exhausted just thinking about all of this so it’s probably best if we hear the full story from Linda herself. Listen in as we discuss:
- Teaching scuba diving, and having a passion for the water
- Growing up - wanting to run competitively and being told that you can’t
- The oldest lady to swim the English Channel
- Ironman
- Dealing with and surviving breast cancer
- How to stay fit and manage the ageing process
To find out more about Linda check out these social media channels:
Instagram: https://www.instagram.com/linda.e.ashmore
Facebook: https://www.facebook.com/lindaashmorecoaching
Website: http://www.lindaashmorecoaching.co.uk/
Blog: http://www.lindaashmore.uk/
Linda also recommended the following books if you are looking for inspiration:
Born to Run by Christopher McDougall (Linda couldn’t/wouldn’t even run up a slope before she read this!)
The Oxygen Advantage by Patrick McKeown (I recorded a great podcast with Patrick McKeown in Dec 2021 which you can listen to HERE)
Breath by James Nestor (easier to read)
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Right, swimming! It’s probably the discipline that frustrates triathletes most. It takes years of regular pool time to make even small gains. There is so much noise out there that choosing the right path for yourself is a big task. I’m fortunate to be at the front end of the triathlon swim, but everyone needs help which is why I turned to this week's guest, swim coach Josh Spencer, to help me understand why my shoulder was hurting after each swim. Josh highlighted some technical flaws and gave me some drills to help correct the problem. On chatting with Josh it turns out that we're pretty aligned in our approach to helping swimmers improve, and I really wanted to share some of his knowledge with you in this episode. There are many topics covered, including some you might find contrary to popular belief:
- There are only two ways to get faster in the pool
- Why swimming backstroke will improve your freestyle
- If you want to be a better swimmer you might need to up your mobility, not your volume
- The polarised approach to fitness works really well for swimming
- Sometimes you have to forget about the clock
- Even a 5-minute pre-swim warm-up can make a big difference to your pool session
- The YES or NO round - Josh’s thoughts on popular swim tools
Josh doesn’t do social media but if you would like to contact him about swim coaching then please email him.
We talked about the swim stroke of Alexander Popov. Please watch this video, there are some really good technical points from 13 minutes onwards.
This is a great video. Probably the best ever men's 200m freestyle race (Athens Olympics 2004) - Thorpe v Van de Hoogenband v Phelps. Just watch the underwater footage of the catch. Almost perfect!!
Josh also recommends the following books:
The Rise of the Ultra Runners: A Journey to the Edge of Human Endurance by Adharanand Finn
Lifespan: Why We Age and Why We Don’t Have To by David Sinclair
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
40 odd years ago I watched an ABC (US TV station) broadcast of the 1982 Ironman World Championships (there were actually 2 races that year in Kona, and this was the first from February). I was captivated from the first few seconds but I was completely drawn in when in sight of the finish, Julie Moss's legs wobbled and then gave way completely. (She recounts this in amazing detail in the conversation). After that, I kept my triathlon dream on the back burner until 1987, the date of my first tri and after that, I was off! 30 years of racing, culminating in the legacy spot at Kona 2017 where I got to meet Julie in person, a lifestyle business focussed on triathlon coaching, some amazing travel, and meeting my wife Bethany at the finish line in Kona have quite literally all stemmed from that TV moment back in the ’80s! It was brilliant to hear Julie’s side of events, including:
- How you could enter The Ironman World Championships by filling in a form and paying $85
- Packing just about all of her training into the 3 weeks before race day
- Unexpectedly leading the race
- Reliving the entire crawl almost second by second
- Why finishing second might have been better for Julie than winning the race
- What happened next
To find out more about Julie please visit these social media channels:
Instagram Julie_Moss_1982
Facebook - Julie Moss page
Julie Moss Ironman Hawaii 1982 The YouTube video of ’The Crawl of Fame’ - This is the end section of the ABC broadcast I watched back in the early 80s that fired up my interest. It all started with this.
Julie's new book The Crawl of Fame
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Julie's new book The Crawl of Fame
When I started out as a triathlete, I thought that the reason I never finished higher in my age group was that I had ‘issues’ to deal with that no one else had. Back then there wasn’t much connectedness between triathletes so it was common to feel isolated. As I met more people I started to realise that I didn't really have an issue (except in my head). There were plenty of athletes with far greater concerns than me. In fact, I felt a little embarrassed at my self-centredness. Nowadays, we frequently hear about the extraordinary accomplishments of challenged athletes and I think we all have a greater appreciation of what might be possible given the right mindset.
My guest today, Rob Starr, does not think he is anything special but I’m in awe of his current challenge - The 52 x 52. This is 52 standard distance triathlons in 52 weeks. That might sound easy when said quickly, BUT Rob has Crohn's disease, arthritis, and osteoporosis. He also has to show up every week, without fail, regardless of injury, illness, work commitments, or anything else that might get in the way. I could tell you the whole story but I think you should listen to Rob as he’s far more articulate and enthusiastic and we cover many topics, including:
- Starting your own charity
- Unconventional nutrition - sometimes you have to eat what you can
- What happens when you don't feel like ’turning up’
- Cold water swimming throughout the winter
- Swimming in the dark
To follow Rob on social media please visit these channels:
Rob’s website - https://rob-starr.com/ and his business https://www.seicogroup.co.uk/
His charity - The Starr Trust and a video of one of their fundraising challenges
You can also find Rob on Instagram @robstarr_author
Rob talked about the nooks he has written
What the tide brings back
From Starr to Starrfish
Rob also recommends the following books as great reads:
Never split the difference - Chris Voss (this was a game changer for the way I now pitch in business!)
Tools of Titans - Tim Ferris (Its an awesome book. I even gifted it to 20 of my coaching clients)
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Running is the final leg of a triathlon and the one where most people seem to struggle. Whether that's because of a lack of running fitness or going too hard on the bike it’s a hard puzzle to solve. The obvious solution would be to just run more, but that does increase the risk of injury. Myself and many other coaches prefer to focus on consistency by building a robust framework combined with better technique and running efficiency.
Today's guest, Eoin Everard, is one such coach. An elite runner, now physiotherapist and back pain specialist from Ireland, Eoin knows a thing or two about running fast, having run under 4 minutes for a mile, 14 minutes for 5k, and 30 minutes for 10k, and competed for Ireland internationally. He also treats a lot of elite runners and knows a thing or two about how to keep runners healthy and consistent with their training.
I love chatting about how to help athletes get faster, and today as usual we cover plenty of ground, including:
- Typical triathlon injuries and how to prevent them
- Building running economy with strength training and some simple plyometrics
- Should you change your foot strike to run faster
- Why you should make proactive visits to your physiotherapist
If you’d like to follow Eoin on social media you can find him here
Facebook Everard Physio & Pilates
Back Aware Belt
Everard Pilates Physio
BackAwareBelt
If you would like to try Eoin’s sport Pilates class you can take a FREE Trial HERE
Eoin also mentioned the two books he has written
Get to the Line in the Best Shape Possible
The Secrets of a Healthy Spine. (This one is FREE)
Eoin recommended this book -
The Secret Race by Tyler Hamilton and Daniel Coyle
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Sleep and HRV trackers are becoming more popular, and the best ones have a smart dashboard that provides lots of information on your sleep performance, and HRV trends. They also have algorithms that assess all of the data and give a daily recovery score. I started using the Whoop tracker in 2017 and I have to confess that there have been times when I have been over focussed on the data to the point where I actually worried whether I was going to have a good night's sleep. Note: This is actually a diagnosable condition known as orthosomnia - obsessing over the perfect night's sleep.
Over time I came to realise that the real value in devices like this is from the long-term trends and the behavioural changes which result.
Today's guest is Garron Mosley, an elite age group triathlete. Garron qualified to race at the recent Ironman World Championships in Hawaii and as you’ll hear the trip didn’t go quite according to plan.
More interesting to me was the fact that Garron had started wearing a Whoop band and has made some pretty significant changes to his life with amazing results as a result of analysing the data.
We talk about a lot but some topics you might be interested in include:
- Qualifying for Kona
- His scary bike crash which resulted in a DNS at The Ironman World Championships
- How Garron manages a high volume of training each week, all while running a growing business and being a good family man
- Behavioural changes from wearing the Whoop
- How better sleep leads to better decision-making at work
- Why reducing or eliminating alcohol will lead to better sleep
- Caffeine and sleep. It’s not good - don't be fooled if you can drink coffee in the evening and fall asleep easily
If you're interested in finding out more about Garron, he hangs out at these social media places:
Facebook - @garronmosley
Instagram - @garronmosley
LinkedIn - linkedin.com/in/garron-mosley-0143349
To find out more about Whoop, please go here Whoop.com
If you're interested in signing up for a Whoop subscription click on the link and it will give you a FREE 30 days at the start of your subscription.
Garron recommended these podcasts:
The Diary of a CEO - Steven Bartlett
The Rich Roll Podcast - Rich Roll
Other Cool Stuff
Garron recommends nutrition products from Ethic Sport, his go-to race nutrition since 2017. As he says, "I pay for it, so it's a choice."
Books
Relentless - From Good to Great to Unstoppable by Tim Grover
Scary Smart - Mo Gawat
Life Without Limits - Chrissie Wellington
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Do you ever think that the people most qualified to perform particular tasks are those who have an intimate knowledge of that task?
For example, an ex-footballer or rugby player might be best suited for a job as a referee. How about sports photography? If you've participated in a sport and know exactly what the performers are going through, do you think that might help you to frame even better pictures? Maybe that’s why today's podcast guest Jack Schofield has risen to the top of the triathlon photography world so quickly.
Not only does Jack take some brilliant photos, he's also a pretty decent triathlete himself. Earlier this year he finished second overall at the age group only Ironman UK and just a few days before we chatted he had completed this year's Ironman World Championships in Kona. In fact, Jack was splitting his time between preparing for the race and taking photos for Ruth Astle on her Thursday Kona race day. Dividing your energies like this is challenging and we get into this topic, as well as:
- The conversion from rowing to triathlon
- How studying architecture helps him to frame good photographs
- How understanding exactly what triathletes go through helps him frame good photos
- Training with Patrick Lange and other elite triathletes
- Jack has a rant about triathletes who use but don't pay for finish-line photos
To find out more about Jack he hangs out mostly on Instagram:
www.Instagram.com/two26_photography/
www.Instagram.com/jackyscho/
In our conversation, Jack talked about his first photography book which he also (unsurprisingly) recommends as his favourite book😉.
That book is Stravaig Adventure Book - by Jack Schofield - A group of disillusioned millennials goes on a walking adventure in the Scottish highlands.
If you like books with great photographs associated with stories, Jack also recommends Wayward by Chris Burkard.
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I get a lot of inspiration from hearing the stories of elite athletes. That's what got me started in the sport! But I get way more inspiration from hearing stories from ‘normal’ people like you and me. None more so than those who have survived overwhelming odds not just to complete a triathlon but to actually stay alive.
Steve Lovelace is one such person.
At the age of 20, Steve suffered catastrophic injuries in a lumberjack incident. After being trapped for 2 hours, and when he eventually made it to the hospital, he was given a 50/50 chance of surviving the night. He was temporarily paralysed below the waist due to his spinal injuries but not only did he walk a few steps when he finally left hospital, he subsequently completed that triathlon!
Some of the questions I asked Steve in today's chat were:
- Did you have any challenged athletes who served as an inspiration to you (i.e. Pat Griskus)?
- How did you go about training?
- Given the severity of your injuries from the accident, did you throw caution to the wind? Or did you worry that if you pushed yourself too far you’d exacerbate your injuries?
- Did you have to make any adaptations to your equipment?
- Talk about that first triathlon
- What impact did finishing that first triathlon have on your life?
- What do you do now, and what are the long-term effects of your accident?
The best place to follow Steve is on Twitter
@sp_lovelace
There are a couple more podcasts where Steve shares his story
Don't say I can't, say I'll try
Steve shares his story on the Dadcast
Also, this great article in Triathlete magazine
How Finishing Last Set This Triathlete’s Life on a Winning Path
And finally, the YouTube video outlining Steve’s accident and his journey back to health and fitness (look for the picture of the tree split in two!!) The Last Place Winner
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
With the Ironman World Championships happening this week I wanted to share a conversation with one of our British females who will be racing.
Back in May, Ruth Astle finished an amazing 5th place at the 2021 version of the IMWC in St George Utah. As she bids for another top 5 finish we chat abut her journey from age group novice to world-class athlete in just 10 years. We get into a lot of topics, including:
- The start of her triathlon journey
- A big breakthrough
- From AG to pro-athlete - what did she change about her training/lifestyle
- Working for Lloyds & balancing work with triathlon racing/training
- St George race and result
- The Sub 8 project with Kat Matthews and "happy heads make for fast legs"
- Kona preparation & expectations
To find out more about Ruth or to follow her on social media, you can use the following channels:
Website Ruthastle.com
Social media links:
Instagram: Rastle07
YouTube: Ruth Astle
Ruth also recommended the following book Talking to Strangers, Malcolm Gladwell
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Nutrition is actually a really simple topic but many folks seem to make it way more complicated than necessary. Like with most things, it's important to have the basics in place before you start trying to get clever.
We are all guilty of this, including me, and I’m fortunate that on a regular basis I get to chat with an expert on a topic who brings me back to reality. With nutrition, what we need is an expert who can translate the scientific data and then cut through the marketing B/S to give us some simple pointers. That sounds like a job for a straight-talking Yorkshireman! Luckily we have Nigel Mitchell on hand to help. Nigel was the nutritional game changer who worked with team GB cyclists in the early 2000s and after that with Team Sky.
It's a pleasure to have another Yorkshireman on the show to discuss:
- Injecting vitamins for recovery in pro cycling
- Teaching Geraint Thomas & Luke Rowe to cook
- Even vegan food can be rubbish
- Making your own sourdough bread, and buying flour directly from the mill
- Focussing on food quality
- Real barriers to eating healthily
- Nigel's simple tips to eat better
Nigel doesn’t really do social media but he's written some really good books about nutrition for cyclists:
- Fuelling the cycling revolution
- The plant based Cyclist
- The Cyclists Cookbook
As for other book recommendations of course as a good Yorkshireman, he recommends
Relentless: Secrets of the Sporting Elite by Alistair Brownlee
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Nutrition is actually a really simple topic but many folks seem to make it way more complicated than necessary. Like with most things, it's important to have the basics in place before you start trying to get clever.
We are all guilty of this, including me, and I’m fortunate that on a regular basis I get to chat with an expert on a topic who brings me back to reality. With nutrition, what we need is an expert who can translate the scientific data and then cut through the marketing B/S to give us some simple pointers. That sounds like a job for a straight-talking Yorkshireman! Luckily we have Nigel Mitchell on hand to help. Nigel was the nutritional game changer who worked with team GB cyclists in the early 2000s and after that with Team Sky.
It's a pleasure to have another Yorkshireman on the show to discuss:
- Injecting vitamins for recovery in pro cycling
- Teaching Geraint Thomas & Luke Rowe to cook
- Even vegan food can be rubbish
- Making your own sourdough bread, and buying flour directly from the mill
- Focussing on food quality
- Real barriers to eating healthily
- Nigel's simple tips to eat better
Nigel doesn’t really do social media but he's written some really good books about nutrition for cyclists:
- Fuelling the cycling revolution
- The plant based Cyclist
- The Cyclists Cookbook
As for other book recommendations of course as a good Yorkshireman, he recommends
Relentless: Secrets of the Sporting Elite by Alistair Brownlee
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This weekend sees the final Outlaw event of 2022, Outlaw X.
To this date, there are only two men who have completed every single Outlaw triathlon starting with the first Outlaw full in 2010.
During that time, Gary Goacher and Graham Yare have completed 32 Outlaw races and have become known in the Outlaw family as “The Last Men Standing”.
This is no easy task! The series has grown from one event to five and with each passing year the task of staying healthy, training for, racing, and then recovering from each race becomes that little bit harder. Prior to this weekend's event, I took the time to sit down with Gary and Graham to talk about their Outlaw journey and how it has shaped the last 12 years of their life, including:
- How it all started
- A growing friendship
- What happens when the streak is broken
- Planning family holidays around races
- Overcoming illness and injury to get to the start line
If you're interested in joining Gary and Graham at one of the Outlaw events for 2023, entries are open via www.outlawtriathlon.com. By entering before 14 November, your entry comes with a free deferral or transfer guarantee - so your entry is protected if the unexpected happens.
To find out more about our resilient Outlaw athletes please see the links below:
Gary Goacher
Chiropractor - https://livewelltherapy.co.uk/
Graham Yare
Twitter @UltraOutlaw
Strava UltraOutlaw
Gary and Graham also recommended some books which they have found inspirational:
Graham -Mental Training for Ultra Running by Addie Bracy
Gary - The Lost Art of Running by Shane Benzie, The Triathlete’s Training Bible by Joe Friel.
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This weekend sees the final Outlaw event of 2022, Outlaw X.
To this date, there are only two men who have completed every single Outlaw triathlon starting with the first Outlaw full in 2010.
During that time, Gary Goacher and Graham Yare have completed 32 Outlaw races and have become known in the Outlaw family as “The Last Men Standing”.
This is no easy task! The series has grown from one event to five and with each passing year the task of staying healthy, training for, racing, and then recovering from each race becomes that little bit harder. Prior to this weekend's event, I took the time to sit down with Gary and Graham to talk about their Outlaw journey and how it has shaped the last 12 years of their life, including:
- How it all started
- A growing friendship
- What happens when the streak is broken
- Planning family holidays around races
- Overcoming illness and injury to get to the start line
If you're interested in joining Gary and Graham at one of the Outlaw events for 2023, entries are open via www.outlawtriathlon.com. By entering before 14 November, your entry comes with a free deferral or transfer guarantee - so your entry is protected if the unexpected happens.
To find out more about our resilient Outlaw athletes please see the links below:
Gary Goacher
Chiropractor - https://livewelltherapy.co.uk/
Graham Yare
Twitter @UltraOutlaw
Strava UltraOutlaw
Gary and Graham also recommended some books which they have found inspirational:
Graham -Mental Training for Ultra Running by Addie Bracy
Gary - The Lost Art of Running by Shane Benzie, The Triathlete’s Training Bible by Joe Friel.
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Did you watch any of the Phoenix Sub 7/Sub 8 coverage recently? Other than the disciplines and the distances, it bears no resemblance to an Ironman, but who cares? Whatever you think about the project, it was a fantastic exercise in teamwork, logistics, and finding out just how fast elite athletes can go over 140.6 miles.
And the documentary, 'Defy the Impossible’, is fantastic to watch!
Today’s guest is Jacob Tipper, a talented cyclist and performance coach who was instrumental in helping Joe Skipper's team formulate and execute a strategy for the Sub 7 project which resulted in the fastest bike split of the day with them only 3 minutes away from overall victory. With a Masters in Applied Sports Science, he thoroughly enjoys applying his knowledge to helping triathletes and cyclists go faster. We get properly into some rabbit holes today so I hope you enjoy the journey as we chat about:
- Consistency and why it is always the #1 factor in fitness development.
- What’s the best interval training workout?
- The value of being as aero as possible in your long-distance cycling/triathlon events
- Is Vo2 max or FTP really that important?
- Jacob's top 5 tips to incorporate into your winter training
If you’d like to follow the adventures of Jacob Tipper, please visit these social media channels:
Website - https://www.jtperformancecoaching.com/
Twitter @JacobTipper
Instagram @jacobtipper and @jtp_coaching
Click on the link to watch the Phoenix sub7/sub 8 film 'Defy the Impossible’
You might also be interested in Huub Design, especially the Huub Cycle Wear that Jacob is involved with and the Huub Anemoi Aero Triathlon suit.
Jacob's book recommendation was 'Start at the End' by Dan Bigham
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Did you watch any of the Phoenix Sub 7/Sub 8 coverage recently? Other than the disciplines and the distances, it bears no resemblance to an Ironman, but who cares? Whatever you think about the project, it was a fantastic exercise in teamwork, logistics, and finding out just how fast elite athletes can go over 140.6 miles.
And the documentary, 'Defy the Impossible’, is fantastic to watch!
Today’s guest is Jacob Tipper, a talented cyclist and performance coach who was instrumental in helping Joe Skipper's team formulate and execute a strategy for the Sub 7 project which resulted in the fastest bike split of the day with them only 3 minutes away from overall victory. With a Masters in Applied Sports Science, he thoroughly enjoys applying his knowledge to helping triathletes and cyclists go faster. We get properly into some rabbit holes today so I hope you enjoy the journey as we chat about:
- Consistency and why it is always the #1 factor in fitness development.
- What’s the best interval training workout?
- The value of being as aero as possible in your long-distance cycling/triathlon events
- Is Vo2 max or FTP really that important?
- Jacob's top 5 tips to incorporate into your winter training
If you’d like to follow the adventures of Jacob Tipper, please visit these social media channels:
Website - https://www.jtperformancecoaching.com/
Twitter @JacobTipper
Instagram @jacobtipper and @jtp_coaching
Click on the link to watch the Phoenix sub7/sub 8 film 'Defy the Impossible’
You might also be interested in Huub Design, especially the Huub Cycle Wear that Jacob is involved with and the Huub Anemoi Aero Triathlon suit.
Jacob's book recommendation was 'Start at the End' by Dan Bigham
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Eating disorders and disordered eating have long been a thing in endurance sports. The combination of disordered eating, amenorrhea, and osteoporosis was originally referred to as the “female athlete triad”. But this is not an exclusively female issue and more recently we have started using the term RED-S or Relative Energy Deficiency in Sport.
Today my guest is Pippa Woolven, the founder of Project RED-S. This is a collaborative initiative formed by a group of athletes, parents, and partners whose lives have been impacted by the condition. They have 3 main aims - Awareness, Prevention, and Recovery. In this episode, Pippa and I will cover each of those topics to help you have a better understanding of how you might be able to help athletes you train with, coach or support.
It's a very informative chat as we cover:
- Pippa’s story and how Project RED-S started
- What is RED-S and what are the long-term mental/physical health consequences
- Impacts on athletic performance
- What you can do if you are a coach/parent/supporter
- Chasing the perfect diet and what to do if you think your clean eating has gone too far
- Social media and sports culture
- Ending on a positive note
To find out more about Pippa and RED-S please use these social media links:
Website red-s.com
Instagram www.instagram.com/project_red_s_/
Twitter twitter.com/ProjectRED_S
Facebook facebook.com/ProjectREDS
LinkedIn linkedin.com/company/projectred-s/
Pippa also shared these useful links to other podcasts and blogs:
Nourish Balance Thrive - a good podcast about all things sports & nutrition
Rich Roll - one focused on wellness and forward-thinking
A brilliant simplified summary of fuelling by Chris Lowe
A brilliant website full of training and nutrition advice for women
Pippa's article in Runner's World
Elite mountain biker Evie Richards talking about RED-S
And finally, some recommended books to add to our growing list:
The Book of Joy - Dalai Lama & Desmond Tutu
The Boy, the Mole, the Fox and the Horse by Charlie Macksey
ROAR by Stacey Sims
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Eating disorders and disordered eating have long been a thing in endurance sports. The combination of disordered eating, amenorrhea, and osteoporosis was originally referred to as the “female athlete triad”. But this is not an exclusively female issue and more recently we have started using the term RED-S or Relative Energy Deficiency in Sport.
Today my guest is Pippa Woolven, the founder of Project RED-S. This is a collaborative initiative formed by a group of athletes, parents, and partners whose lives have been impacted by the condition. They have 3 main aims - Awareness, Prevention, and Recovery. In this episode, Pippa and I will cover each of those topics to help you have a better understanding of how you might be able to help athletes you train with, coach or support.
It's a very informative chat as we cover:
- Pippa’s story and how Project RED-S started
- What is RED-S and what are the long-term mental/physical health consequences
- Impacts on athletic performance
- What you can do if you are a coach/parent/supporter
- Chasing the perfect diet and what to do if you think your clean eating has gone too far
- Social media and sports culture
- Ending on a positive note
To find out more about Pippa and RED-S please use these social media links:
Website red-s.com
Instagram www.instagram.com/project_red_s_/
Twitter twitter.com/ProjectRED_S
Facebook facebook.com/ProjectREDS
LinkedIn linkedin.com/company/projectred-s/
Pippa also shared these useful links to other podcasts and blogs:
Nourish Balance Thrive - a good podcast about all things sports & nutrition
Rich Roll - one focused on wellness and forward-thinking
A brilliant simplified summary of fuelling by Chris Lowe
A brilliant website full of training and nutrition advice for women
Pippa's article in Runner's World
Elite mountain biker Evie Richards talking about RED-S
And finally, some recommended books to add to our growing list:
The Book of Joy - Dalai Lama & Desmond Tutu
The Boy, the Mole, the Fox and the Horse by Charlie Macksey
ROAR by Stacey Sims
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
It gives me great pleasure to observe the success of Yorkshire triathletes, especially when I've watched them from a young age, and then see them progress to the international stage. First, it was the Brownlees, then Jess Learmonth, and now this week's podcast guest Dominic Coy.
Dominic started out as a junior member of my own club Leeds Bradford Tri and progressed up to the Yorkshire Academy. After leaving school he went to University in Cardiff and is part of the triathlon squad, training there with Coach Luke Watson. Just a few short weeks ago Dom represented Wales at the Commonwealth Games in both the individual race and the team relay where he won a gold medal with his 3 teammates including Non Stanford. Dom clearly has a bright future so it’s a great pleasure to chat with him today as we cover:
- The benefits of being a triathlete in Leeds
- Moving to Wales
- Typical training schedule
- Commonwealth Games
- Can he make it on the big stage?
If you’d like to follow the adventures of Dom Coy please go to:
Instagram - dom.c113
Twitter @DomCoy02
Dominic also recommended a couple of books:
Range : Why generalists triumph in a world of specialists by David Epstein
Around the world in 80 days - Mark Beaumont
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I've chatted to a few guests who have been in the triathlon world a long time - Dave Scott, Mark Allen, Bob Babbitt, Sarah Springman, and Steve Trew to name a few. But none of them have been at as many seminal triathlon occasions as this week's guest. Canadian Barrie Shepley may be better known to you as the commentator of the WTS TV coverage but there is way more to him than just that. At different times he’s been President and National Coach of Triathlon Canadian as well as a race announcer and now author. In today's show, we catch up with him about his triathlon life and talk about some of the inspirational characters who feature in his new book, ‘Chasing Greatness’.
To follow Barrie you can find him on most of the social media channels:
If you’d like to get hold of a copy of Barrie’s book, ‘Chasing Greatness’ then please go HERE
CLICK HERE To watch a short video of the Triathlon event at the Sydney Olympics in 2002 won by Simon Whitfield of Canada.
To download your FREE 4-week mobility plan, please click here.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
The first triathlon book I read was by 6-time Ironman World Champion Dave ’The Man’ Scott. I was inspired by his stories but he was superhuman, right, so I could never really be like him. I tried some of his workouts and they either left me defeated, broken, or worse still injured. If I could have just found a triathlon book by some regular guy or girl.
What I've really enjoyed in 5 years of recording this podcast is getting to talk to people just like you and me. Recreational athletes, weekend warriors if you like, who have similar day-to-day challenges.
Planning training around children and work or learning to swim. Basically adjusting to the demands of life.
Today's guest is one such person, Michael Adeniran a.k.a. The Urban Challenger who will be racing at Outlaw X in late September. Michael is one of 4 Outlaw ambassadors we have in 2022 and as he prepares for the event he's sharing his training journey with his 10,000+ followers on Instagram. Michael is joined on the call by his young daughter Amaia, his biggest fan, so you might hear her in the background as we chat about:
- Becoming the Urban Challenger
- Keeping fit during the pandemic
- Being an ‘influencer'
- Learning to swim
- Training for Outlaw X
To find out more about Michael please use these links:
Instagram: @theurbanchallenger - this is where he hangs out most
Twitter: @urbn_challenger
Also his website - Theurbanchallenger.com
You might like this blog post by Michael about 'Preparing for your first triathlon’
Michael also recommended the following books by Robert Greene
Mastery
48 Laws of Power
To download your FREE case study on how to excel at your first Ironman, please CLICK HERE
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Some time ago, I made an executive decision that as well as celebrating the current state of the British Triathlon elite performances we should also celebrate those athletes who came before. They are the foundation of the sport in this country and so I decided to have a sub-section of the Podcast called Legends of British Triathlon
One of those legends is this week's guest, Jodie Swallow. Jodie is an Olympian and a former world champion at both ITU Long distance and 70.3. Jodie retired from the sport in 2017 and has since become a full-time coach (you can find details of her coaching business in the show notes). She is also a mother of 3, including twins. It was really nice to catch up and reminisce and I hope you enjoy the conversation as much as I did.
As usual, we get into a lot of subjects including:
- The winning mentality
- How a stable environment has a positive influence on our performance and life
- Eating disorders in endurance athletes
- The lack of female coaches in any sport and at the highest level
To find out more about Jodie, please visit:
Website CunnamaCoaching.co.uk
Instagram @jodieswallowcoaching
Email cunnamaj@gmail.com for coaching enquiries with Jodie or squad coaches
Jodie is an exceptional swimmer. CLICK HERE to watch a SwimSmooth video outlining Jodie’s awesome technique.
This is a link to the blog post that Jodie wrote in 2012 about Elite female athletes and eating disorders.
Jodie also recommended these 3 books:
The School for Good Mothers - Jessamine Chan - A horrifying yet funny novel about society's current views on women
Three Women - Lisa Taddeo
Healthy Intelligent training - Keith Livingstone
To download your FREE case study on how to excel at your first Ironman, please CLICK HERE
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I’ve ridden bikes since I was 4 which means I've owned a lot of bikes. I started cycling a bit more seriously when I was 18 and I can honestly say that until I was in my early 50’s I rode the bike that I purchased from the shop. I never changed crank lengths, handlebar width, or even the saddle. Apparently, that makes me a macro adjuster, just like Geraint Thomas, although that and the fact that we both ride bikes regularly is where the similarity stops.
Cycle training typically occupies 45-50% of a triathlete's weekly programme. The longer your chosen race distance, the more time you need in the saddle so bike fit is a crucial element. Today I'm joined by Phil Burt, a physiotherapist by training. After a long career supporting the world’s best at three Olympic Games and seven Tour de Frances, Burt is now concentrating on using his expertise to help cyclists at all levels to improve their health, comfort, and performance. I learned a lot from this call, as I hope you do, including why I should probably have a bike fit after 58 years. I also learned about:
- 3 pillars of bike fit
- Why you should have a bike fit before you buy your new bike
- How a bike fitter can make a difference in performance
- Why the saddle is the most important part of a TT bike
- Why shorter crank lengths on your TT bike might lead to a better run
- Are you a macro adjuster, or a micro adjuster?
- 3 simple fixes you can make immediately for a better bike fit
- Strength training for triathletes
To find out more about Phil and the services he offers, please visit him at:
Website PhilBurtInnovation
Facebook - Philburtinnov
Twitter @PhilBurtInnov
Instagram PhilBurtInnov
YouTube Phil Burt Innovation
Linked In PhilBurtInnov
In this video, Phil explains his new approach to bike fit, performance, and comfort
Phil also recommended these books:
Start with Why by Simon Sinek
Breath by James’s Nestor
To download your FREE case study on how to excel at your first Ironman, please CLICK HERE
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Here's a challenge for you. Put on a blindfold and then ask a friend to run with you. I guarantee that you’ll find it incredibly stressful!
Now imagine swimming, biking, and running not just the two of you but with other competitors around you. Finally, imagine doing this at a pace that will allow you to break a world record or win a world championship medal.
Guiding a visually impaired triathlete doesn’t just mean having great fitness. It also requires great communication skills and the ability to build trust with your partner. Today's guest is Duncan Shea Simmonds. Duncan has been guiding for several years firstly with Haseeb, and more recently with Iain Dawson who also joins us on today's show. Iain is a B3 visually impaired athlete and Duncan is his guide. In a few days' time they will be racing for Team England at the Para Commonwealth Games in the PTVI category. It’s super exciting for both as it's their first time competing at the Commonwealth Games. I’ve known Duncan for a long time so firstly we catch up about his triathlon career to date and some of our shared experiences, and then how he got into the guiding role. In the second half, Iain joins us for a 3-way discussion on how it all works. There’s more to it than you might think.
We talk about:
- Average age grouper to Commonwealth Games
- Skills and tactics required for guiding
- Trust and communication
If you’d like to follow Duncan on social media he tends to hang out at the following places:
Instagram @dss123
Twitter @dss123
Duncan also recommended this book by one of the triathlon legends:
Scott Tinley - "Racing the Sunset” - An athlete’s quest for life after sport
Please CLICK HERE to watch a video of Duncan and Iain swimming. You can see exactly how synchronised they are.
To download your FREE case study on how to excel at your first Ironman, please CLICK HERE
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Several years ago, I listened to Craig Alexander (3-time Ironman World Champion) talking about who might win that year's edition of the race in Hawaii. He noted that there were 10-12 athletes who had the potential to win the event but only 4-5 who would be in the mix come the run. The remainder would have discounted themselves due to poor decision-making.
Note that he didn't say they weren’t strong enough on the bike or fast enough on the run! In this instance the poor decisions could have been: pushing too hard early on the bike, holding back too long on the run, nutrition strategy, or just poor choices leading up to the race.
These problems are not exclusive to elite athletes. We all have decisions to make throughout the day and they have a greater bearing on our life performance than we probably ever consider.
Today's guest is a member of my SWAT tribe, Pete McCarthy. Pete is Head of Human Factors at Cathay Pacific airline and we're going to chat about how they utilise science around performance (both physiological and psychological) to keep their pilots performing at their best. Working around jet lag, loss of sleep, well-being, and positive mental health as well as how to shift from a focus on negative performance to a positive environment. All of these elements affect how the flight crew makes decisions before and during a flight, especially under pressure. It's a fascinating conversation and I’m pretty sure you’ll find some nuggets in here to help improve your performance.
- How a family tragedy klick started Pete’s triathlon career
- Well-being and positive mental health
- Sleep, fatigue, and fatigue risk management and how these impact decision making
- How to shift your focus from negative to positive performance when assessing training and racing performances
- Teamwork and communication
- How decision making and problem-solving will influence your triathlon performance
To read more about Pete’s daughter please check out this article
Cardiac risk in the young could impact all of us. Please take a few minutes to visit their website to find out about the valuable work they do and how you might be able to help please go to: Cardiac Risk in the Young
To find out more about Pete please visit this page at Cranfield University https://www.cranfield.ac.uk/people/peter-mccarthy-581115
The PERMA model we chatted about https://positivepsychology.com/perma-model/
Pilot wellbeing https://skybrary.aero/sites/default/files/bookshelf/4310.pdf
https://safetydifferently.com - Stories of safety and other successes
Pete also recommends the following books:
Just Culture - Professor Sidney Dekker - (reflects my professional thinking and approach)
Any Ordinary Day - Leigh Sales - (reinforces the need to live our lives, be kind and have empathy for others)
The Art of Resilience - Ross Edgley
Thinking Fast and Slow - Daniel Kahneman
Dare to Tri- Louise Minchen
To download your FREE case study on how to excel at your first Ironman, please CLICK HERE
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
We’ve had a few guests on the show who've chatted about Heart Rate Variability as a way of measuring fitness and recovery. Today's guest, Anna Hemmings, is Britain’s most successful female marathon kayaker with a staggering eleven World and European Championship medals, 9 of them gold. She is now a leading inspirational speaker on resilience and high performance.
By the age of 24, Anna had been World Champion 3 times and competed at the Olympic Games. In 2010 she was awarded an MBE for her services to sport. She achieved this success against all the odds. At the peak of her career, Anna was diagnosed with Chronic Fatigue Syndrome and was told by medical experts she might never race again. She battled her way to full recovery and went on to win a further 3 world titles and compete at her second Olympic Games in Beijing 2008.
Since retiring from sport Anna has become recognised as a specialist in the field of resilience and the psychology of high performance. She is an accredited Leadership Coach and founded Beyond the Barriers high performance training consultancy. Anna has worked with CEO’s and senior leaders through to middle management, designing and delivering resilience, leadership and high performing teams programmes.
There are some fascinating crossovers with previous podcasts on breathing and stress management and you can use some of Anna’s lessons in your sporting performances as well, like managing anxiety before an open water swim.
Some of the topics discussed include:
- The value of group training for mental health
- Overtraining vs chronic fatigue and how to recognise the signs
- Recovery from chronic fatigue
- How to use a simple 2-minute breathing practice to raise your HRV
- Learning to listen to your body and understanding the connection between mind and body
- Self-compassion and resilience
If you’d like to follow Anna Hemmings she has a couple of websites:
www.annahemmings.com
www.beyondthebarriers.co.uk
And you also can find her on the following social media channels:
LinkedIn: https://www.linkedin.com/in/anna-hemmings-mbe/
Twitter: @annahemmings
The HeartMath Institute - founded in 1991, the HeartMath Institute has developed reliable, scientifically validated tools that help people reduce and avoid stress while experiencing increased peace, satisfaction, and self-security.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
"Mr. Duffy lived a short distance from his body.” This is a line from The Dubliners, a novel by celebrated Irish author James Joyce.
What does this mean? While you train hard and try your best to look after yourself, you may not have a full awareness of how everything is interacting. The phrase ‘listen to your body’ is used a lot by me and other coaches, but how many people are doing this very well? A quick observation of life around us would indicate that most people have their focus on their mobile phones or some other gadget. The triathletes I observe tend to get information about their body from their Garmin watch.
In recent months I've spent a lot of time talking about mindfulness, recovery, and self-compassion. I speak enthusiastically about my physio and yoga teacher, Louisa (a.k.a The White Witch). Some of you may have watched my morning mobility video which I combine with a deliberate breathing practice. I've even touched on meditation. But until now, we've never actually had a meditation expert on the show. Today that changes as we welcome mindfulness and self-compassion teacher, Dr. Caroline Hoffman.
By the end of this conversation, I hope that we can persuade some of you to give meditation or mindfulness a try and experience some of the benefits that we chat about including:
- Being in the moment rather than dwelling on the past or dreaming of the future
- Mindfulness vs meditation
- The deliberate practice of breathing (again)
- 2 simple steps to getting started with mindfulness practice
- How you can live in your body and not a short distance away
- Practicing mindfulness and how it can help boost your productivity
- Being mindful on the move - how to incorporate this into your own training
To find out more about Dr. Hoffman, please visit these websites:
https://www.oxfordmindfulness.org
https://mindfulselfcompassionuk.com - Video Mindful self-compassion explained
And you can also connect with her on Twitter at Hoffman_dr
Upcoming Course - Exploring Mindfulness and Self-Compassion with Dr. Caroline Hoffman - 8-week course on Zoom, 2 hours per week, Sunday evenings 7.30pm - 9.30pm: October-November 2022 enquiries to caroline@acompassionateheart.co.uk
Dr. Hoffman also recommended the following book if you are interested in improving your breathing:
Breathing Like a Buddha - Ajahn Sucitto Amaravari Publications (available as a free eBook)
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Imagine you're an elite triathlete, getting on the podium at Ironman 70.3 events, and then COVID comes along. You have no races to do and you feel a bit lost.
What would you do? Some elites did more gravel riding, others chased Strava KOM titles or Fastest Known Times (FKT), and others took part in the indoor race series organised by Zwift or Ironman.
Today's guest, Alice Hector, took a completely different path. She turned from the extreme endurance training of triathlon to the highly anaerobic training found in bodybuilding. She’s turned out to be just as talented, winning a major female physique competition. As a triathlete she raced at 59kg (1.78m or 5’10”), now she competes at 69kg. (You can see that transformation HERE in this Instagram post).
Alice was also joined on the podcast by her bodybuilding coach Mark Palfery who described a lot of the technical information about bodybuilding and particularly nutrition.
The transformation is amazing and we talk about all of this in our conversation as well as:
- What really caused her to make such a dramatic change in sports
- What, no cardio?!
- Training for less than 1hr per day
- The joy of gaining 10k
- Fat-shaming in triathlon to internally motivated weight loss for bodybuilding
- Preparing for a competition - avoid inflammation and just eat plain
To follow Alice you can find her on these social media channels:
@alicehector82,
@markpalfery
@studio1_fitness
Please visit the website to find out more about the Studio 1 Gym owned by Mark, and where Alice trains.
An Instagram story with videos of Alice's victory at the Miami pro-competition.
If you're interested in getting into the weeds on this subject, Mark recommends the following books:
Women's Strength Training Anatomy - Frederic Delaver
The Strength Training Anatomy Workout Volume 1- Frederic Delaver
The Strength Training Anatomy Workout - Volume 2 - Frederic Delaver
The Precontest Bible by Larry Pepe
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In general, endurance athletes avoid lifting weights like the plague. Cyclists especially will tell you how any extra muscle will reduce their watts per kilo (w/kg) and that if they are heavier, that just makes them slower going uphill.
There are many more reasons why it's a good idea for all endurance athletes to lift regularly. One of them is that it can help to improve their Maximum Sustained Power (MSP). This is different from FTP and is probably way more important to those athletes who are riding for several hours because it refers to the sub-maximal power you can sustain for long durations.
Today's guest is Jacques DeVore, a cyclist and strength coach who wrote the book Maximum Overload for Cyclists. In his book, Jacques lays out a training regime that he claims will help cyclists go faster by improving their sustainable power and fatigue resistance. He has plenty of evidence to back this up, having worked with hundreds of endurance athletes including cyclists Dave Zabriskie.
If you’ve been skeptical about the benefits of strength training to this point, this conversation might change your mind as we discuss:
- At what point of the season should you introduce a strength routine
- Priorities for endurance athletes
- Micro dosing your strength workouts
- Thriving vs surviving on a ride
- How to be as powerful in the second half of a ride as the first
- Why Maximum Sustained Power (MSP) is more important than FTP
- Why strength training is vital for older cyclists (i.e. over 40)
To find out more about Jacques DeVore please visit these sites:
http://www.sirensandtitansfitness.com/
www.planibble.com
www.microdosingfitness.com
Instagram - https://www.instagram.com/sirensandtitans/
Facebook - https://www.facebook.com/sirensfitness
Read more about Jacques' thoughts on strength training at his blog:
http://www.sirensandtitansfitness.com/jacques-blog
Walking Lunges - we talked extensively about this in the podcast. Check out Jacques' YouTube channel where the first video you see demonstrates this movement:
Purchase a copy of Maximum Overload for Cyclists
We ask all of our guests to recommend books that have inspired them. These are the choices from Jacques:
Meditations by Marcus Aurelius
How I Raised Myself from Failure to Success in Selling by Frank Bettger
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Can you believe it's been 6 long months since the Grumpy Old Coaches recorded a podcast? We're back today, and this time we're discussing some of the biggest mistakes triathletes make leading up to their ‘A’ races.
Marc, Steve, and I did a rough tally of the number of Ironman races we had completed and it came to well over 50, spanning a cumulative total of over 50 years of racing. As coaches, we’ve also amassed a similar number of years and helped thousands of athletes to hit their race day goals. BUT, there have been mistakes and disasters along the way (as well as a few funny moments).
In this podcast, we share some of the most glaring errors to provide you with a few laughs but more importantly to try and help you avoid the mistakes that we (yes coaches get things wrong as well) and others have made, including:
- What happens when you don't write a checklist
- Don't do anything new on race day
- How often do you really need to visit the expo?
- What could go wrong with ramping up your training 7 days before the event?
- Have you written a race morning timetable?
You can find more information about Steve Lumley HERE
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles (currently based in Aintree, Liverpool) which is moving to a new home in Croston, Lancashire, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
Www.b-spokecycles.com
Www.epicevents.co.uk
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week it’s a solo cast so you just have me for the whole show. It's been a while since I did one of these and this week I have chosen to answer some awesome questions sent in by members of my tribe.
I’ll be talking about:
- The best bang for buck investment for a triathlon newbie
- How an injury-prone runner can get faster and avoid more injuries
- Sensible daily nutrition habits
- How to successfully manage life, work, and training with a busy schedule
- Strategies for improving your weakest discipline
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Dan Bigham started out as an aerodynamicist in Formula 1 working with the Mercedes team. He mentions that he was responsible for designing wing mirrors. In recent years he's made a name for himself in cycling and triathlon, firstly creating the disruptive track cycling team you might know as HUUB Wattbike, helping cyclists and triathletes in their relentless pursuit of speed with his retail business Wattshop, and more recently having a big involvement with the sub-7 project as a bike pacer for Alistair Brownlee. On top of that he’s currently working with Ineos Grenadiers and preparing for his own tilt at the world hour record. If that's not enough, he has a book out called "Start at the End” which we will be referring to frequently. Basically he’s been a very busy lad!
Whether you geek out on how to save watts, or you just have an interest in the tech side of cycling, you'll find this a very engaging conversation as we chat about:
- Team HUUB Wattbike, 1hr record, being a disrupter
- Principles of reverse engineering
- How to use reverse engineering to improve your triathlon performance
- Best watts per pound investments for you
- Why slower riders benefit more from investment in aero
- Shaving legs or wearing aero calf guards - which is best?
- Dan’s #1 way to save watts for all riders
To find out more about Dan you can find him on these social media channels:
Website - Wattshop - Relentless Pursuit of Speed
Facebook - dan.bigham
Twitter - @Watt_shop
Instagram - wattshop
Book - ’Start at the end’ by Dan Bigham
Some cool stuff you might want to check out
Sub 7/Sub 8 Project
Behind the scenes of Dan Bigham hour record attempt
Team HUUB Wattbike
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you've ever had an injury that's kept you from training and competing, you’ll know it is painful and frustrating, not to mention expensive if you have good physio support. Once you've recovered it's not just a straightforward journey back into training. There is often a gap between pain-free and returning to competition. This is the space where today's guest, Rocky Snyder, does his magic. In his book Return to Center, Rocky takes a refreshing approach to improving human performance without the drawbacks of pain and reduced mobility. This new methodology bases each programme on the individual, their posture, and their unique gait pattern. No two people have identical lives, so why should they have identical programs?
As usual, we get into a lot including:
- The perils of sitting too much
- How you spend your day and why the body adapts to the position it finds itself in most of the time
- Why pain and tightness is a lifestyle, not an ageing issue
- 'Issues in the tissues’ and why most pains in the joints comes from muscle tightness
- The multitude of benefits from breathwork and movement, especially walking
- Strength training to realign the body
- Why conventional strength training is unconventional for sport and health
To find out more about Rocky, please visit the following channels:
Instagram: https://www.instagram.com/rocky_snyder/
Facebook: https://www.facebook.com/rocky.snyder.77/
LinkedIn: https://www.linkedin.com/in/rocky-snyder-cscs-cafs-podcast-host-a77a091/
Website: https://www.rockysnyder.com/
Rocky also has a very well stocked YouTube channel
YouTube Channel (over 600 videos): https://www.youtube.com/channel/UCdOKlD9-wKvavzfw_WSH_aw
Rock Fit Files Podcast: https://podcasts.apple.com/us/podcast/the-rock-fit-files/id1521946026
Zelos Podcast: https://podcasts.apple.com/us/podcast/zelos-podcast/id1537401143
Rocky recommends this book "What the Foot?" by Gary Ward
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In keeping with the theme of helping you to refuel and recover better, today we're joined by Sports Medicine specialist Dr. Eva Carneiro. Dr. Carneiro has extensive experience working with elite athletes. She worked for Chelsea FC from 2009 to 2015 where she was the first female doctor to sit pitch-side in Champions League, Premier League, and Europa League competitions and the only woman to become Assistant Medical Director in a football club internationally. She now works as a Specialist Consultant in The Sports Medical Group. Today we disappear down a lot of rabbit holes but the key topics covered include:
- The best way to measure recovery, and the best recovery promoting approaches
- The benefits of listening to your body
- Sensible approaches to nutrition
- Why we should all consider Zinc, Vitamin D, and Vitamin C supplements
- The benefits of collagen supplementation
You can find out more about Dr. Eva Carneiro and her sports medicine consultancy by visiting her website: http://www.thesportsmedicalgroup.com
To find out more about TRR nutrition and especially their range of collagen supplements please use these links:
Instagram - trr_nutrition
Facebook - @trrnutrition
Dr. Carneiro recommended this book: 'Becoming a True Athlete' by Lawrence Halsted
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Today's High Performance Human podcast guest is David DiFrancesco. David teaches average human beings to become Living Warriors by helping them to 'live fearfully’. By recognising that life is an inherent unknown, and knowing that we will feel uncomfortable at times, rather than avoiding feeling vulnerable we can develop the strength of resilience and a knowing confidence that we can handle what comes our way. David has learned this from Russian, Israeli, and US special forces soldiers who have the fitness and mindset of elite athletes. Thus, the lessons that he shares in this conversation can equally be applied in your life or in your pursuit of athletic goals. Topics covered include:
- Why the most physically prepared soldiers often fail the special forces selection process
- Fear - recognising that it exists and how to deal with the fear of failure and fear of success
- Appreciating that sharing vulnerability builds resilience
- Healing stories about yourself
- Developing the ability to experience and live in the unknown
- Learning to do what we are NOT good at
- Dealing with change when it is forced upon us
To follow David, please use the following social media links:
Website www.terrainfunctionalfitness.com
Email David if you have specific questions thelivingwarrior@gmail.com
Warrior Workout Youtube channel
LinkedIn: https://www.linkedin.com/in/daviddifrancesco/
Some other cool links to check out:
Thomas DeLauer Nutrition - How to time coffee/caffeine for best results
8 Stretches you need to do
Better Ideas by Joey Schweitzer
Atomic Habits Summary
David particularly liked this book: Feel the Fear and Do It Anyway by Dr. Susan Jeffers
'How I Found Freedom in an Unfree World' by Harry Browne
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
The Marathon des Sables is billed as the toughest footrace on earth. If you are crazy enough to take on the Ironman challenge or a 100k ultra run then you may also have thought about entering this race. Trust me when I say that if you do, you will have a life-changing experience. I use the word ‘experience’ for a reason. It's not just about 250km on foot in some of the harshest conditions you can experience. You will also meet amazing people, see places that are way off the tourist map, sleep and eat in conditions you never dreamt of, punish your feet like never before and enter a world where phone signals, noise pollution, and light pollution are non-existent.
Today's guest, Andy Slater, is a member of my SWAT Inner Circle and has just returned from experiencing the Sahara desert for himself. He completed the race and in this podcast, we will chat about his adventure including:
- Why he chose this challenge in the first place
- Resilience gained from having the race postponed 3 times and having to renew his enthusiasm each time
- How he adapted his triathlon training for the event
- Choosing kit and nutrition for the event
- The daily challenges of the race
- The real reason why people pull out
- How fit do you have to be to finish
Andy doesn’t really do social media, but here are some other cool links about the event:
Official MdS website Andy’s video montage with some race photos
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Imagine that you are an apparently healthy human being with a newfound love for triathlon. You've even completed the full Outlaw distance of 140.6 miles. Then you start feeling a bit off, but nothing that you can put your finger on. After a continued decline in your health and a bout of pneumonia, you get diagnosed with Motor Neurone Disease, an incurable and terminal disease.
Rather than feeling sorry for yourself, you decide to make every day count, starting your own charity to raise much-needed money for research into the condition.
Then you decide to have ‘One More Tri’ at finishing the Outlaw half.
But then more hiccups. COVID stops racing for 2 years and it looks like you won't get the chance. Fortunately, after an initial rapid deterioration, your condition stabilises, racing is back on and so is the challenge.
That's how life has been for today's High Performance Human podcast guest Sam Perkins who will take on the Outlaw half on May 15 with help from his extensive support crew.
If you have never listened to one of my podcasts previously, please, please listen to this one. It is both inspiring and emotional. While Sam may argue that he is anything but a High Performance Human, I would disagree. He has a solid goal, focus, and above all a winning mindset.
I hope you enjoy the podcast. (TIP: have some tissues ready)
If you would like to read more about Sam, and make a donation to his fundraising, please visit justgiving.com/onemoretri.
You can find Sam at:
Facebook.com/standagainstMND
Instagram handle @standagainstMND
Twitter handle @standagainstMND
Other links that Sam recommended: Random but if anyone has never seen Jim’ll paint it, it’s worth 5 minutes for a giggle https://jimllpaintit.tumblr.com/
He also recommended these books:
Sapiens: A brief history of humankind - Yuval Noah Harari
Not normal behaviour - Stuart Staples
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Sports nutrition is a minefield. There are so many products out there you could use during your next triathlon and even more noise on social media about which one is the best. This is highly individual, so even guidance from well-meaning individuals might not work for you. And even when you think you've found the right solution, it may only be appropriate in specific circumstances. Fortunately, there are some nutrition companies out there who don't just want to sell you their products, they also want to educate you about understanding your own unique requirements. That's where Andy Blow and his team at Precision Fuel and Hydration come in.
In today's podcast Andy doesn’t just explain recent product developments, he also takes us behind the scenes as we chat about:
- Sometimes it is just mixing ingredients in the kitchen
- When your mates do the ’taste testing'
- Making sure the product you use meets anti-doping requirements
- Why educating the athlete is so important
- How to place an order (you can 15% off your first order using the discount code below)
- Sponsorship - how does that all work - pro athletes or ambassadors. What works best?
- PTO - what exactly happens when you're a partner of a race series?
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration Facebook: @precisionhydration Twitter: @thesweatexperts YouTube: www.youtube.com/c/precisionhydration LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/ Book a free one-to-one video consultation: https://www.precisionhydration.com/book-a-video-consultation/
Some specific sports nutrition guidance for you:
Blog: How much carbohydrate do athletes need per hour? Blog: Why sodium is crucial to hydration and athletes performing at their best Video: Why do athletes suffer from cramp?
As you know, we ask our guests to recommend a book that has inspired them. This is what Andy offered up:
"Authentic" - the Vans story by Paul Van Doren
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Are you a yoga convert like me? Maybe you’ve fleetingly considered some yoga classes to improve your flexibility, and maybe you’ve decided that you just don’t have time with all the swim, bike and run you’re already doing. That was me, but I am now a yoga disciple! What I didn’t realise until I started to invest some time in this aspect of my wellness is that yoga is so much more than just a “bit of stretching”. That’s what we’re exploring with today’s High Performance Human podcast guest, Kirsten Steffensen. Kirsten is the life partner of my former business partner, Jack Maitland. You may have heard her Scandinavian tones before in a previous podcast about the vegan approach to nutrition (along with Jack, and Louisa my physio, aka The White Witch), which you can listen to here. Kirsten has a very committed tribe of followers at her yoga and breathing classes (details below). In today’s conversation we’ll be talking about:
- What is yoga?
- Benefits of yoga
- Different styles, and when you might choose one over the other
- Getting started, do you need to go to a class or is online yoga just as beneficial?
- What to expect in your first class
- Is it better to do a few classes each week, or 15 minutes each day?
- How will yoga benefit your triathlon performance?
- Integrating yoga into a busy schedule
- What are the best yoga poses?
Social media links for Kirsten:
- www.sportsashram
- Twitter: @TheSportsAshram
- Instagram: @thesportssshram
- Facebook: The Sports Ashram
Athlete Yoga classes that Kirsten runs each week with Jack
- Wednesday 7-8pm on Zoom £6.50 book via (https://thesportsashram.com/product/zoom-athlete-yoga-wednesdays)
- Thursday 7-8pm in Adel, Leeds £6.50 book via (https://thesportsashram.com/product/live-triathlon-yoga-thursdays)
Breathing Classes
- The Breathing School, a 25-minute class where students are either seated or lying on the floor, and Kirsten guides them through a sequence with a breathing exercise and deep relaxation.
- Learn breathing to manage: stress, insomnia, anxiety, depression and pain in the physical body
- The class is on Monday and Thursday 10.35-11am in Horsforth, Leeds £3.00 book via (https://horsforth.clubm.mobi/Portal/Booking/Forthcoming)
Books Kirsten recommends
- The Book of JOY by Douglas Abrams a conversation between Dalai Lama and Desmond Tutu
- The Monk who sold his Ferrari by Robin Sharma
- The Bhagavad Gita (Indian philosophy probably the most important texts of Hinduism and easily the best known) https://en.wikipedia.org/wiki/Bhagavad_Gita
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Recovery is something that is uppermost in my mind on most days. As a coach, I’m focussed on how to balance the training for each athlete with enough recovery for them to adapt but not so much that they start to lose fitness. If you plan your own training this should be an important consideration for you as well. It's different for each of us and our recovery requirements will change weekly (maybe daily) as our life stresses alter. How we recover can take many forms and the athletic press (whichever form that takes) is full of adverts and articles about how to maximise and even ‘hack’ recovery. In today's guest, Joel Jamieson, I think I have finally found someone who is an expert on this topic.
Joel is a strength & conditioning specialist who has a real focus on athlete recovery. He first came to my attention when I read one of his articles about specific recovery style workouts called Rebound Training. He has been working with HRV for the last 20 years and so part of our conversation will also tie in nicely with some of the other podcasts from recent months.
If like me you are in your 50s and you are concerned about whether you get enough good recovery, pay particular attention to some of our conversations later in the podcast.
Some of the topics we chat about include:
- What is recovery and how can we measure it?
- What part does HRV play in monitoring recovery?
- Are gadgets better than our subjective feel for estimating recovery?
- How to create your own specific recovery workouts
- How to recover better
For masters athletes -
- How to change your training to improve recovery
- What changes with age to slow down the recovery process and what can you do about it?
If you’d like to follow Joel Jamieson, please use the following links
Instagram coachjoeljamieson
Facebook 8weeksout
LinkedIn https://www.linkedin.com/in/coach-joel-jamieson/
Website 8weeksout
Joel has also written some great articles:
How to use HRV to import your conditioning while avoiding burnout and injuries
The beginners guided to HRV & recovery
How mental stress can sabotage your fitness and what to do about it
Why doing more isn’t better and 3 ways to boost your recovery
All pain, no gain: Why the HIT training obsession has failed us all How to train to recover faster than ever
You might also be interested in these links:
Joel explained a lot about the recovery App - Morpheus - that he has created. If you are interested in using this. Please click HERE
Joel is delivering a new conditioning programme starting in Mid April. You can find out more about that HERE
If you are a coach and have an interest in improving the strength and conditioning courses you deliver then this course could be for you: Certification course
Joel also recommended this book: “Why Zebras Don’t get Ulcers” by Robert Sapolsky.
Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
When I first went out to Kona to work it was like a dream come true. I got paid for working there and I watched the entire race live. It's like a car nut being paid to watch the British Grand Prix. As I watched the swimmers exit the water one man was way ahead of the rest and even more surprising it wasn’t one of the top pros. This was an age grouper by the name of Jan Sibbersen and from 2001 to 2004 he was the fastest man in the water at Kona. In 2018 after a layoff during which he started his wetsuit business, Sailfish, Jan made a return with the sole aim of claiming the swim record. He achieved his goal, setting a time of 46m 29s which still stands to this day. Jan is my guest today and we talk all things swimming including:
- Growing up and swimming all week and skiing all weekend (sounds good now, never mind at 15)
- Mixing it with the ‘big guns' in St Croix
- First man out of the water in Kona . . as an age grouper
- Getting called out by Jurgen Zack (then one of the world's best Ironman triathletes)
- Managing Patrick Lange through two Ironman World Championship victories
- The biggest mistakes age groupers make with their swimming
- Coming back for the Kona record in 2018
- Starting Sailfish wetsuits
- Coming to America
To follow Jan and Sailfish Wetsuits please use the following links
Website: https://www.sailfish.com/en/products/wetsuits/
Facebook: @sailfish.us Instagram: @sailfish_us
Youtube: sailfishtriathlon This has some great OW swim tips from Jan. They are worth watching to learn from the best.
Links to some of the other topics we chatted about:
Jan Sibbersen - Road to Kona - a short video on that 2018 swim record
Jan also recommended 4 great books which I don't think have been suggested before:
Dan Millman: The Way of the peaceful warrior
Phil Knight: Shoe Dog
Mihály Csíkszentmihályi: Flow
Tim Weiner: Legacy of Ashes: The History of the CIA
Take a 30 day trial in my SWAT Inner Circle for just £1 (valid through 31 March 2022). Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Sleep trackers are gaining in popularity, ranging from those that are dedicated to the task like Whoop or the Oura ring, to smartwatches that have added more functions. I have been using a Whoop for almost 5 years and it's been very influential in helping me to be more mindful of sleep and how I now make it a priority in my day. However, I was interested to find out whether other Whoop users have had similar experiences so I invited 3 of them on to the show. Lindsay Beale, Richard Folley, and Gerard Gallagher are all members of my coaching programme and their reflections were insightful and inspiring. If you've wondered whether the investment in such products matches the hype, hopefully you’ll have a better idea when you have finished listening to this week's podcast. Topics discussed include:
- The negative impact of alcohol on restorative sleep
- Understanding that HRV is just one data point
- Appreciating that sleep is a benefit and not an inconvenience
- Why your perception of recovery is just as important as the data
- Having accountability
- The impact of time zone changes and long haul travelling on sleep and HRV
- Sleep trends among business leaders
- The TOP 3 lessons from using a Whoop
- Should you invest in a Whoop?
To follow today’s guests please use the links below
Lindsay Beale on her website at lindsaybeale.com or Facebook at lindsaybealefitness
Gerard Gallagher on LinkedIn at GerardGallagher1
Richard Folley on Instagram at richfolleytri
To find out more about Whoop please go here: https://www.whoop.com/
You can find a lot of great resources about sleep, HRV, etc HERE
Whoop also have an excellent weekly podcast with some really good guests and insights into sleep and recovery topics right HERE
If you wish to invest in a Whoop, please use this code join.whoop.com/simonward to get 1-month FREE membership
Our guests also recommend the following books:
Lindsay Beale recommends The Worlds Fittest Book and The Art of Resilience - both by Ross Edgley
Gerard Gallagher recommends Multipliers: How the Best Leaders Make Everyone Smarter - Greg Mckeown
Richard Folley recommends Relentless - Alistair Brownlee, as well as the Zwift Power Up podcast
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
How cool would it be to have an accurate prediction of the bike split in your next event? Even if it’s just to make sure that your other half knows when to be ready with the camera!
This is exactly what Best Bike Split does and by all accounts, they are pretty damn accurate. Most comments and reviews I've seen refer to something equating to a 1% accuracy, which would be a minute for a standard distance tri and 3-4 minutes in an Iron-distance event. In this week's High Performance Human podcast, I’ll be speaking with Rich Harpel and Ryan Cooper who are the brains behind this software. We'll be deep-diving into how you can get the most from this awesome bit of software. Topics we chat about include:
- How to get started with BBS in less than 10 mins
- What's most important to get an accurate output
- Common mistakes and how to avoid them messing up your race day predictions
- How BBS can show you whether it’s best to boost power or lose weight
- Reverse engineering race goals to inform your training
- Using BBS for sportives and gravel racing
If you would like to subscribe to Best Bike Split then we have created a special code for listeners of the podcast. Use TRICOACH2022 at checkout to get 20% off for the life of the subscription (Expires on Dec. 31, 2022).
To follow Best Bike Split, please use the following links
Main website: https://www.bestbikesplit.com
Twitter - bestbikesplit
Facebook - bestbikesplit
Instagram - bestbikesplit
YouTube - bestbikesplit
Links to other topics we covered in the show
"Creating Your First Race Plan" video: https://youtu.be/FHvsWNVeQS
“Time analysis tool” - How to see what factors have the biggest influence on race day bike split - https://www.youtube.com/watch?v=qINGtd0mm94
FAQs/Support: https://support.bestbikesplit.com
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Podcasts and Facebook threads about swimming always seem to generate a lot of interest. This might be because becoming a faster swimmer is an enigma to most triathletes. Along with the endless search for faster times is the preponderance of information out there telling us how we can get faster. We hear about a training method that works really well for some people and we try it ourselves. After a few weeks, we haven’t really improved so we look for something else. The grass is always greener, right? But, it may not be any better. Just different grass!
This week I’m trying something new. I invited 3 accomplished triathlon coaches (all L3 BTF qualified) who have backgrounds in swim coaching. The goal is to see how much their approaches differ or match up and whether we can all find some common ground on what really works and what to avoid.
Topics covered include:
- The fundamentals we all need to get right
- Why you should practice skills NOT drills and which skills in particular
- Why kick is king!
- Toys we like, toys we don’t
- Does a polarised approach to intensity work for swimmers?
- How often should you be swimming in open water during the summer?
To follow our coaches, please use the links below.
Kate Offord
Website www.smilingtricoach.co.uk
Facebook virtual community https://www.facebook.com/groups/2937438822976147/
Facebook https://www.facebook.com/smilingtricoach/
Instagram @smilingtricoach
If you are local and want to try out for the Altrincham Swim club please click HERE
Adam Gibson
Website - www.greenlightpt.co.uk
Facebook - www.facebook.com/greenlightpt
Twitter - @greenlightpt
Instagram - @greenlightpt
Carl Botten - Orpington Ojays SC and Crystal Palace Triathletes
Website :-www.thetriathlonacademy.co.uk
Facebook - https://www.facebook.com/thetriathlonacademy/
Here are some other links to topics in the show:
Kate’s favourite book
Peak Performance - Steve Magness/Brad Stulberg
She also recommends following these folks on Twitter
Brad Stulberg on Twitter @BStulberg
James Gibson on Instagram - https://www.instagram.com/jamesgibson____/
Adam & Carl's favourite book: Swimming Fastest - Ernest Maglischo
Carl also recommends this book: The Life Changing Magic of not Giving a F**k by Sarah Knight
And these swim videos by Bill Sweetenham (Former GB swim director of performance)
https://www.youtube.com/watch?v=_0zc1Mq1y4U
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
We’ve talked about High-Intensity Interval Training quite a bit on this show and I’m a big fan. I use it regularly myself in all forms of training and I prescribe it for my athletes. I must confess that when I attempt the daddy of all HIT sessions, Tabata Intervals, I feel like my heart is going to explode. The problem for me is that if I try sticking to the exact protocol it's impossible to hold max power for even 1 bout of 20 seconds, never mind 7 more. So I end up adjusting the protocol to something more manageable. Now however I offer you an alternative. High Intensity Repeat Training (H.I.R.T.) which we are going to talk about in today's call with Craig Marker. Craig is a psychologist with a passion for strength training and kettlebells in particular. So in addition to HIRT intervals, we have lots more to talk about including:
- The origins of H.I.R.T. intervals and why you should try it
- Learning to love luxurious rest intervals
- Why too much choice leads to paralysis
- Kettlebells, greasing the groove, and frequency vs volume in strength training
- Being anti-fragile
You can follow Craig at the following places:
Website - Craigmarker.com
Twitter - @antifragileself
Links to some of the discussion topics in the show
Books
Anti-Fragile: Things that gain from Disorder Nasim Nicholas Taleb
Adapt: Why success always starts with failure Tim Harford
Becoming a Supple Leopard Dr Kelly Starrett
The One Minute Workout Martin Gibala
Easy Strength Dan John & Pavel Tsatsouline
Simple & Sinister Pavel Tsatsouline
The Paradox of Choice: Why More Is Less Barry Schwartz
If you would like to get hold of a list of all the books recommended by our podcast guests, please email Beth@TheTriathlonCoach.com.
Craig also referenced these research papers:
Craig wrote for StrongFirst ‘Why does exercise make us healthier'
And you can read about the research behind this here:
Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. The Journal of Physiology
Vince Giuliano - Grand Unifying Theory of biology health & aging
Craig has also written these articles which you may be interested in
When Too Much Choice is Bad for your Training
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Breaking down the TGU
Train your body to learn holding heavy weights overhead
Greasing the Groove: How to make it work for you
These are a couple of kettlebell exercise videos you might find useful
Waiters walks with Dan John
TGU with Dan John
Today is episode 239 and this show has been alive and growing for 4 1/2 years! During that time we've had lots of amazing guests and shared some really interesting (and what I consider to be very useful) information.
Occasionally I get emails from listeners informing me that they followed the advice from a certain guest. George Dallam’s Nose Breathing podcast recently was one that generated several positive responses.
Today's guest is Mark Osborne. Mark has been a listener to most of our podcasts and a few weeks ago he emailed me to say that his journey of the last few years has largely been based around experimenting with many of the topics raised. If you are sceptical about whether some of this stuff works and how “out there" it is, you need to listen to this story of self-experimentation, many failures, lots of successes, but overall a huge leap forward in fitness and health. Some of the topics covered include:
- The importance of having an open mind and being mindful
- Being willing to adapt
- The value of self-reflection
- A holistic approach to life (being fit for life which enables sport, as opposed to being fit for the pure sake of sport)
- A better mental approach to failure
- Natural fitness is the key to performance - introducing standing and not sitting all day, natural mobility is better than stretching
- Just enjoy what you're doing
- Keep it simple
- Find what works for you and your body
- Know yourself and yearn to know more
- Good mobility is the key to a natural run technique
- You don't always need tech
Links to some of the previous podcasts that had a real influence on Mark's thinking
MAF training & reducing sugar intake - Phil Maffetone Part 1 & Part 2 -
Mobility - Louisa Holmes, Kelly Starrett
Primal Endurance Part 1 & Part 2 - Brad Kearns
Fast Over 50 - Joe Friel
Low Carb/High fat - Prof Paul Laursen
Recovery - Christie Aschwanden
Swim Technique - Karlyn Pipes
Running Technique - Shane Benzie
Influential Books
Lost Art of Running - Shane Benzie
Feet in the Clouds - Richard Askwith
Born to Run & Natural Born Heroes - Chris Macdougall
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Hands up all those who have participated in an ultra-distance gravel bike ride or trail running event? Perhaps you've been seriously considering one for this coming year as a bit of a change. Gravel bike riding and ultra running events have grown in popularity with triathletes especially since multisport events were so restricted in 2020 and 2021. In Yorkshire, we’ve had versions of these for many years and the granddaddy of each is the Yorkshire 3 Peaks events. The running event takes place at the end of every April, and the Cyclo-Cross race is in September. For the majority of us, these would be 4-6 hour challenges but for today's guest, Andy Peace, they go by much faster. In fact, Andy has the honour of being the ONLY person to hold the record for both at the same time and one of only two people to win both events in the same year (1996). His running record still stands to this day, some 25 years after it was set.
Andy is an unassuming down-to-earth Yorkshireman and I’m sure you’ll enjoy this conversation. Maybe you’ll even be inspired to enter one or both of these events yourself! You have to be quick off the mark though. Both fill up in a matter of hours and are heavily oversubscribed. Some of today's discussion topics include:
- Comparison of fell running culture vs triathlon
- How to train for fell races and cyclocross events
- Why is Yorkshire such a hot bed for top class fell runners
- When Andy discovered that he was quite good at duathlon
- The value of community and training with your friends
Andy doesn’t do much social media so as much as you might want to, it's difficult to follow him.
Some of the topics that we discussed today were:
Fell Running Association
Cyclo-Cross association
Yorkshire 3 peaks running event
Yorkshire 3 peaks cycle cross
Tom Pidcock winning the World Cyclo-Cross Championship 2021
Tom Moses losing his handlebars in the 3 Peaks cyclocross race
Zofingen Powerman
We talked about this book a lot, "Feet in the Clouds”. If you want a brilliant insight into this community, this book is a must-read!
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Sleep is the rockstar of recovery, and in an ideal world, it would occupy about 1/3 of our life. But thus far I've only recorded 2 podcasts on the subject. It's time to put that right with today’s guest, Dr. Meeta Singh. Dr. Singh is a board registered physician and psychiatrist with a specialty in the applied science of sleep. She spends a lot of her time working with C-suite executives and elite athletes. Regardless of the individual, however, the benefits of sleep are huge and overlooked (how many times do I say that each week?). I think you’ll appreciate the articulate way in which Dr. Singh outlines these benefits and I'm confident that by the end of this podcast you’ll be looking for more ways to improve the quantity and/or quality of your sleep each night. Topics covered include:
- The stages of sleep and why each plays an important role
- Your short and long-term health and the impact of sleep (TIP: pay attention to the part about COVID)
- Your daily routine and how to change it to get better sleep
- Caffeine and why even if you can drink coffee late in the evening and fall asleep, it still affects your ability to get deep sleep
- Waking up in the middle of the night and why it's entirely normal
- Are sleep trackers accurate, valid, and worth the money?
- Advice for shift workers
To find out more about Dr. Singh you can find her in the following places:
Website
Twitter @meetasinghmd
We also talked about these topics:
Sleep deprivation and ethics
Whoop podcast - Impact of stress on sleep performance and executive functioning
If you are interested in a Whoop sleep tracker then please click on this LINK to get 1 month FREE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Every time I open a Facebook chat room I see at least one thread on swim technique. Much of it is nonsense and overly focussed on elements that will have only a minor impact. You’ve heard me say many times that before you put the icing on the cake, you have to make the cake. This means working on the fundamentals. In today's podcast, I’ll be chatting with Russ Barber, swim specialist for British Triathlon who is working specifically with the high performance athletes at the Leeds Triathlon Centre.
Russ and I are going to be chatting about what is really important if you want to improve your swimming. So, if this is you, please set aside an hour and get your notebook out. It's a great conversation and, like all Yorkshiremen, Russ tells it straight. We cover:
- The 3 elements Russ looks for first when working with a new swimmer
- Swim drills you should AVOID (and why), and which ones you should continue with
- Kicking - why it's CRITICAL for a good stroke, and why it MUST be part of your workouts
- Polarised training for swimmers
- One set you must include in EVERY swim workout
- The benefits of using ankle bands
- Some tips for open water swim training
Russ doesn’t really do social media but he does a swim coach education network on:
Twitter - @Russ_SCNetwork
Facebook - https://www.facebook.com/SwimCoachNetwork
LinkedIn - https://www.linkedin.com/in/russ-barber-265993147/
Topics we chatted about in the podcast:
Alexander Popov swimming technique
Video 1
Video 2
Popov Documentary
Swimming with an ankle band- why you need to keep a high cadence
Kick on side drill
Russ also recommended the following two books
'The Storyteller' - Dave Grohl (Foo Fighters) - I’m currently reading this one. It’s great!
‘Relentless' - Alistair Brownlee - You can hear Al talk about writing this book in a recent podcast HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Darryl Edwards is back in part 2 of our conversation about PrimalPlay.
Having laid the groundwork in Part 1 (Why working out isn’t working out that well) Darryl and I chat about his own daily habits. If you listened to part 1 you might have heard Darryl speak about how a health scare in his 30’s caused him to take a close look at how he was living his life, so we talk about:
- Darryl’s approach to sleep including sleep hygiene and sleep tracking
- Protein, hydration, and NO caffeine!
- HIT, HIRT, and PHA training
- Using your natural environment as a gym
- Sprint training and scaring joggers in the park - seriously!
- 3 top tips on how to include PrimalPlay into your own workout schedule
To find out more about Darryl you can find him in these places:
Website
Instagram fitnbessexplorer
Twitter @primalplay
Facebook fitnessexplorer
YouTube
Some of the other topics we chatted about in the show can be found here:
Darryl’s TedX talk “Why working out isn’t working out”
Find some of Darryl’s blog posts
Play for Health
Stand Up desks - Why Standing can be better for your health than sitting
Books by Darryl including My First Animal Moves
Gym Jones
The film ‘300’ - Video showing some of the workouts the actors were doing
High Intensity Interval Training discussed in this podcast with Prof Paul Laursen
Peripheral Heart Action (PHA) training. An alternative to HIIT
Dr Craig Marker on HIT vs HIRT training
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Do you remember the last time you really had fun working out? I don't mean the feeling of satisfaction. I’m talking about having so much fun that you don't notice the time pass. For me, I know it when I’ve been mountain biking through the mud. It reminds me of when I was little and I used to come home absolutely caked in filth. My mum would roll her eyes and then I was sent upstairs to have a bath. As adults, it feels like we have lost the art of playing.
Today's guest is Darryl Edwards who founded the company ‘Primal Play’. Primal Play is about using the natural environment and workings with small groups to create a workout. I may not be explaining it well here but you’ll get the picture when you listen to the show, and today is part 1 of a 2-part show.
In this week's episode we chat about:
- The transition from Investment Banking Technologist to movement coach
- How Darryl's own health proved to be the catalyst for making a lifestyle and work change
- Why parents are getting their children down
- The shocking truth about why limiting the freedom of children to roam is affecting their long term health
- Why working out isn’t actually working out that well
To find out more about Darryl you can find him in these places:
Website
Instagram fitnbessexplorer
Twitter @primalplay
Facebook fitnessexplorer
YouTube
Some of the other topics we chatted about in the show can be found here:
Darryl’s TedX talk “Why working out isn’t working out”
Gym Jones
The film ‘300’ - Video showing some of the workouts the actors were doing
The Big Short film
The Big Short film
Find some of Darryl’s blog posts
Books by Darryl including My First Animal Moves
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
You may recall that in my recent podcast with Patrick McKeown from the Oxygen Advantage we chatted about nose breathing, something I've been interested in for a while now. This topic came to my attention when listening to Phil Maffetone speak, as well as in reading Primal Endurance.
Today's guest, George Dallam, is an exercise physiologist and triathlon coach and was recommended by Patrick because of his interest in nose breathing. Please have a good listen and if you are so minded, give it a go. You may find that it improves your health and performance. I found this conversation a great learning experience and I hope you can give this a try.
In today's call, we cover the following topics:
- George explains the underpinning physiology of breathing
- Differences between oral and nose breathing
- Why nose breathing is better for your health
- How to use a neti pot to clear mucus from your nasal cavity
- Simple steps to help you get started with nose breathing
- The nose breathing paradox - it doesn’t have to slow you down
- David Rudisha breaking the world 800m record while nose breathing
To read some of George’s research papers and blog posts, please visit these links:
Website: https://www.csupueblo.edu/profile/george-dallam/index.html
Researchgate Site: https://www.researchgate.net/profile/George_Dallam
Blog: https://triathlete.science.blog/
We also talked about the following topics:
David Rudisha breaks the 800m world record while nose breathing
The Pose method of running
Turbine nasal dilator
Neti Pot sinus irrigation
We got a bit sidetracked talking about barefoot running and Pose method. You can find 3 great series on running technique here on Ross Tuckers Sportsscientists.com website
My recent podcast with Patrick McKeown on Breathing
George mentioned the book Indian Running
We also talked about Born to Run
Some research papers to read:
What happens when you attempt maximal work and are not adapted to nasal breathing:
Comparison of maximal oxygen consumption with oral and nasal breathing. Australian Journal of Science and Medicine in Sport, 27(3), 51-55. https://pubmed.ncbi.nlm.nih.gov/8599744/
What happens following adaptation:
Effect of nasal versus oral breathing on Vo2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. International Journal of Kinesiology and Sports Science, 6 (2), 22-29. http://dx.doi.org/10.7575/aiac.ijkss.v.6n.2p.22
Review Paper on Effect of Nasal versus Oral Breathing During Exercise:
The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review, Journal of Sports Research, Volume 7, 1, pp 1-10.https://www.consciousbreathing.com/articles/shut-your-mouth-save-your-life/
What we are doing to ourselves by breathing orally (developing EIB most obvious thing):
Airway dysfunction in elite athletes--an occupational lung disease? Allergy. https://pubmed.ncbi.nlm.nih.gov/24117544/
The effect of nasal breathing acutely on EIB:
Triathlete adapts to breathing restricted to the nasal passage without loss in VO2max or VVo2max. Journal of Sport and Human Performance, http://dx.doi.org/10.7575/aiac.ijkss.v.6n.2p.22
Effect of the oronasal breathing route on sulfur dioxide-induced bronchoconstriction in exercising asthmatic subjects. https://pubmed.ncbi.nlm.nih.gov/7091868/
Effect of nasal and oral breathing on exercise-induced asthma. https://pubmed.ncbi.nlm.nih.gov/7318162/
The beneficial effect of nasal breathing on exercise-induced bronchoconstriction. . https://pubmed.ncbi.nlm.nih.gov/677559/
Why we should all be using nasal irrigation regularly (especially if breathing nasally during exercise) and not just when getting sick:
Do saline water gargling and nasal irrigation confer protection against COVID-19? https://pubmed.ncbi.nlm.nih.gov/33046408/
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week I’m returning to a podcast that I recorded in March 2021 with my brother Jonathan. In the podcast, we talk about self-compassion, which is a subject that is not usually linked with endurance sports. However, if you pay close attention you'll discover that far from being something light and fluffy it's really important if you want to develop the resilience and mental toughness that will help you to thrive as a human and an athlete.
During our chat we discuss:
- Jonathan explains what self-compassion is and why it's different from self-pity and self-indulgence.
- The 3 key components of self-compassion
- How self-compassion creates healthy behaviours and has positive long term benefits
- Resilience and ‘bouncebackability’
- Self-criticism is NOT a motivator and why positive self-talk is better
- When you feel under pressure the 2 questions that you must ask yourself
- How to practice self-compassion
To find out more about Jonathan visit his website, Courageous Living Coaching
You can also find him on Instagram - courage.coach
Jonathan has a new course on 'Mindful Self Compassion' starting on January 19, 2022
You can find out more about that HERE
To find out more about Brene Brown visit her website, https://brenebrown.com
Brene Brown Ted Talks:
The power of vulnerability
Listening to shame
Brene Brown's book, Daring Greatly
To find out more about self-compassion please go HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Today's guest is David Bailey, an exercise physiologist who I originally met when he was working for the English Institute of Sport at Loughborough. From there he moved to British Cycling in Manchester and eventually to Switzerland originally working for PowerBar and then back into cycling working directly with the BMC and the Bahrain Merida cycling teams.
We will get into all of this in our conversation as well as a few rabbit holes, per usual.
Notable topics include:
- PowerBars and how they caused £500 of damage to my bike frame
- Research - lab studies vs big data - which is more relevant to you?
- The ideal cadence for cycling
- Why RPE is such a valuable skill for you as an athlete
- How to train a pro-cyclist
- Polarised vs traditional training models
- Constant glucose monitors
- Metabolomics and does it really explain why Pogacar is so good
- What really works if you want to achieve your goals
- Strength training for cyclists
To follow David Bailey you can find him in the following places:
Twitter - @BaileyDM
David’s personal website is https://www.davidbailey.ch/
Other topics mentioned in the show:
NY Times research on Strava data - race data from about 500,000 marathon and half marathon running times since 2014 supports the Nike claim that VaporFly’s are 4% faster
Dave’s book recommendations:
Sapiens: A brief History of Humankind - Yuval Noah Harari
The Curious Mind:The secret to a bigger life - Brian Grazer & Charles Fishman
The Righteous Mind: Why Good People Are Divided by Politics and Religion - Jonathan Haidt
The Fourth Turning: An American prophecy- William Strauss & Neil Howe
Some research papers you might like
- Hansen & Smith (2009) Factors Affecting Cadence Choice During Submaximal Cycling and Cadence Influence on Performance. Int J Sports Physiol Perform. Int J Sports Physiol Perform
- Stellingwerff et al. (2019) A framework for periodized nutrition for athletes. Int J Sport Nutr Exerc Metab. 1:29(2):141-151
- Mujika et al., (2019) Contempary periodization of altitude training for elite endurance athletes. A narrative review. Sports Med. 49(11): 1651-1669
- Fabra et al. (2021) A comprehensive review of continuous glucose monitoring accuracy during exercise periods. Sensors. 12:21(2):497
- Bellenger et al. (2016) Monitoring Athletic Training Status Through Autonomic Heart Rate Regulation: A Systematic Review and Meta-Analysis. Sports Med. 46(10):1461-1486
- Filipas et al. (2021) Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners. Scand J Med Sci Sports Nov 18
- Watson (2017) Sleep and athletic performance. Curr Sports Med Rep. 16(6):413-418.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In this week’s podcast, the Grumpy Old Coaches are back for one last hurrah in 2021 as we enter the festive spirit with a socially distanced, cheese and wine business meeting. Simon (fuelled by red wine) and Steve (fuelled by leftover Rose) are unusually cheerful while Marc is more grumpy than usual as he has to stay sober while (literally) minding the shop. We have some serious stuff to discuss, such as:
- Constant glucose monitors
- Our thoughts on how to improve triathlon sustainability and diversity
And some fun stuff, such as:
- Some ideas on how to make Santa faster
- Simon and Steve share tales of the worst triathlon Christmas gifts they ever received
- Marc reveals a liking for Rapha kit and a typical grumpy dislike of the cost
- If you could be any triathlete at any race, who would you be and at which event
- Best fantasy and real-life Christmas gift on your wish list
- Everyone reveals a list of which races are still at the top of our bucket lists
- Some fool comes up with a madcap idea of asking the Facebook groups to nominate some challenges for us in 2022
To find out more about Steve and Marc please see the links below.
You can find more information about Steve Lumley HERE
Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store. You can find more about both HERE.
Here are some other links from the show:
Chill Swim
Epic Events
TriKidz Charity
If you are interested in finding out more about TriKidz, please contact them here info@trikidz.co.uk
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
I’ve spent the last few months talking about the importance of sleep and how it underpins everything we do. However, there is something even more fundamental that is equally overlooked - breathing. I’ve seen social media arguments around the subject of whether breathing exercises can improve athletic performance, and they can get quite heated. In today's podcast, my guest is Patrick McKeown, the author of the books Oxygen Advantage, Atomic Focus, and Breathing Cure. We'll be discussing why efficient breathing is fundamental to everything that we do as human beings first, and athletes second.
This was a fascinating learning experience for me and I hope that you can find at least ONE golden nugget of information that helps you to lead a healthier life and enhance your overall performance.
We cover many topics including:
- How the environment influences your breathing efficiency
- Nose breathing and why it is so important for developing aerobic fitness
- Your BOLT score and why it impacts sleep quality, recovery, HRV, stress management
- How to combine daily breathing exercises with training and or meditation
To find out more about Patrick and follow him on social media, please go to:
Website - https://oxygenadvantage.com/
Instagram - oxygenadvantage
Facebook - The Oxygen Advantage
YouTube - Oxygen Advantage
To buy a copy of Patrick’s books, please click on the links below:
"The Oxygen Advantage”
”Atomic Focus”
“Breathing Cure”
We also touched on some other topics:
Videos
How to measure your breathing efficiency - Finding your BOLT score
Breathing in business - How to stay concentrated and for used under stress
Research
How breathing can help you make better decisions
Oral vs Nasal Breathing
The Athlete’s secret ingredient - Nasal Breathing
Triathlete Adapts to Breathing Restricted to the Nasal Passage Without loss in VO2max or vVO2max.
Nasal breathing with exercise. Effect of race and gender
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
During the last few years, I’ve been making changes to my lifestyle with the sole aim of feeling great for as much of the time as possible. I’ve made a few wrong turns on the way but that's fine. You might call it a failure, I call it feedback! Recently I’ve been interested in the concept of Ancestral Health and it turns out that one of our previous guests has a very strong interest in this as well.
Dr. Tommy Wood (prior guest on the show in Nov 2020 discussing How to Optimise Human performance) was previously the President of the Physicians for Ancestral Health and as you will hear, tries to live his life by sticking to some simple principles. If you're as curious as I am about how to improve your lifestyle then this podcast will be a good place to start. In this episode, Dr. Wood covers these topics:
- Defines the concept of Ancestral Health
- The roles of Diet, Movement, Circadian Biology, Stress Management
- How Ancestral Health differs from Paleo
- Why socialised healthcare systems are important in society
- Giving yourself the opportunity to get more sleep
- Just move more!!
- Everybody should lift weights
- Tommy talks us through his daily routine - habits, exercise, food, rest
- We get into low carb, keto, and appropriate dietary choices for endurance athletes
- Thoughts on the benefits of wearing a constant glucose monitor (CGM)
- Getting started with improving your lifestyle - what is the easiest thing for you to do?
Tommy has such a depth of varied knowledge, I’m pretty certain you would like to follow him. Here are the best places:
Website - https://www.drragnar.com/
Instagram - https://www.instagram.com/drtommywood/
Twitter - https://twitter.com/drragnar
We also talked about these topics:
Rob Wolf one of the originals in the paleo space
Primal Play - why workout when you can play out?
Julian Abel - Compassionate Communities
Tommy also mentioned protein cereals. There are a couple that he likes:
Schoolyard Snacks
Magic Spoon
Some of Tommy’s blog posts:
Lift stuff: Add mass to your body and years to your life
Walking: The simple path to feeling sexier and living longer
Sit less and prioritise movement for long term fitness
The fast way to long health: Move really quickly
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Finally, after 4 years of trying, our calendars have aligned and we have Jonny Brownlee as a guest on the podcast! The life of a professional triathlete is busy and that offers limited opportunities to meet up. The pandemic hasn’t helped but finally, I've pinned down the younger Brownlee and I popped round to his house to catch up on everything. Starting with that Olympic Gold medal in Tokyo just a few months ago and trawling right back through the memories to the day when Jonny joined the North of England talent ID programme back in the mid-2000s.
That's roughly 15 years of catching up so please pay attention as we cover a lot of topics including:
- A short quiz to get Jonny warmed up and help you get to know him a bit better
- Olympic medals and the importance of taking the time to reflect on key moments in your life
- Why Jonny never wanted to touch Alistair’s Gold medal before he had his own
- Coping with COVID - not much difference to the rest of us (really!)
- Local fell races and the joy of running without gadgets
- The 4-year streak (never off the podium) and then the doldrums (rarely on the podium)
- Why there is such a thing as good luck and bad luck
- That moment in Cozumel and why it had a long-lasting effect on Jonny’s fitness
- The debut 70.3 in Portugal and when the wheels fall off in the last 5k of the run
- The Paris Olympics in 2024 - yes or no?
To find out more about Jonny you can follow him on social media at the following links:
Instagram - jonnybrownleetri
Facebook - Jonathan.brownlee.1238
Twitter - @jonny.brownlee
Brownlee Foundation Website
Brownlee fitness Website
Other links
Jonny finally gets that Olympic Gold medal (short video)
Emily Sande - 'Read all about it’- Jonny's favourite tune which brings back some good memories for him
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week Simon returns with the final of his 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he turns his attention to the basic principles around swim, bike, and run training and why this is a crucial period if you want to get the most from your race-specific training in 2022.
Specific topics covered include:
- To know the best route you have to know where you are headed
- Make the cake before you put the icing on
- How much training should you be doing?
- Finding your sweet spot
- Quit trying to swim faster and focus on reducing drag
- The bike - no such thing as junk miles
- Running by feel and building a resilient frame
- Consistency vs intensity
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Link to Podcast 2 (Mobility & Strength)
Other topics Simon referred to in the show:
Shane Benzie podcast - ‘Better movement equals better running'
Shane Benzie book "The lost art of running”
Daniel Schade podcast “Could you ride faster with a better saddle?"
Blog post on intensity vs consistency
Stephen Seiler Twitter post about Hierarchy of Endurance Training Needs
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week’s guest will be familiar to most of you, regardless of whether you're a committed triathlete or not. In fact along with his brother (a podcast guest in 2 weeks' time) they are two of the most famous, and popular, Yorkshiremen of the 21st century. This will be Alistair Brownlee’s second time on the show, the first was just before his Kona debut in 2019. Today we're going to spend most of the time chatting about his new book 'Relentless: Secrets of the Sporting Elite’.
We start with a brief recap of the last two years before we get into the book. In this conversation, you’ll hear a different side to the Alistair that we have all come to know in the last 12 years as we chat about:
- Recapping Kona 2019, dealing with the pandemic, ankle injury, missing selection for the Olympics
- Enthusiasm for gravel riding, including 57 hours continuous riding at the Badlands epic in Spain
- The book - A 5-year project
- Surreal conversation in Ronnie O’ Sullivan’s mum’s kitchen
- Denise Burton with some surprises about her mum, Beryl Burton
- Ian Botham on the torpedo and the tube
- Why the term 'genius' undermines the hard work that the best sportspeople put in on a daily basis
- Searching for the answer to “why do I do what I do?"
Follow Alistair on social media on these channels:
Instagram - Alistair.brownlee
Facebook - Alistair.brownlee
Twitter - @AliBrownleetri
Buy a copy of Alistair’s new Book Relentless: Secrets of the Sporting Elite’.
Brownlee Foundation Website
Brownlee fitness Website
Badlands Gravel ride - Spain - This is the gravel event that Alistair talks about with such enthusiasm
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week Simon returns with Part 2 of his 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he outlines why mobility and strength play such a key role in human and athletic performance. He also has a few tips on how you can incorporate both into what probably feels like an already packed schedule.
Specific topics covered include:
- How to avoid being an active couch potato
- The importance of daily movement practice once you hit 40 and beyond
- Simple options for busy people. (TIP: it’s not that hard to find time)
- How improved mobility can lead to faster times in the pool
- Strength training to build resilience and better consistency with your swim, bike, and run training
- Key benefits of a year-round strength programme
- How to build strength in less than 60 minutes each week
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Other podcasts on mobility:
Kelly Starrett - 'How to be in the ready state
Louisa Holmes (a.k.a The White Witch) - 'How to bulletproof your body'
Sarah J Pitts
Shane Benzie - ‘Better movement equals better running'
Shane Benzie book "The lost art of running"
Alison Rose podcast on running injuries
My most recent strength workout on Facebook
Blog post 'Are you an Active Couch potato?'
The Stand-Up desk that I use for at least 4-5 hours every day
Paul Check article including the phrase “you can’t fire a cannon from a canoe”
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In the last 4-5 years there has been a rise in the popularity of wild swimming, cold water immersion (this driven by the books and videos featuring Wim Hof), and hot/cold contrast treatments (sauna to ice barrel and back). During the pandemic, small groups sprang up all over the UK as individuals hoped to draw courage from group members during their morning dive into a cold river, lake, or ocean. As positive as many believe this to be for mental health the process is not without its drawbacks (even dangers).
My guest today is Dr. Mike Tipton. Mike is a Professor of Human & Applied Physiology working out of Extreme Environments Laboratory at Portsmouth University.
He is one of the world's leading experts when it comes to researching how humans respond to extreme environments, which means he's the ideal person to guide us through how to use hot and cold environments to enhance performance, recovery, and mental health.
In this conversation, we chat about:
- What really happens to the body when you expose it to extreme heat or cold
- How to prepare for racing in hot and humid conditions
- Why heart rate and rate of perceived exertion are better than pace and power for monitoring effort in hot races
- Can heat training provide the same benefits as altitude training?
- The dangers of cold water swimming and why you should always have a swim buddy
- Does repeated cold water exposure really have health benefits?
To find out more about Mike Tipton, please follow him on Twitter @ProfMikeTipton
Below are some links to Dr. Tipton's research that you may find useful:
Research
EiC Experimental Physiology:
Publications
Coaches, triathletes, open water swimmers and anyone who swims regularly in cold or wild water might be interested in the International Drowning Researchers' Alliance (IDRA) of which Mike is a co-Founder.
We also mentioned:
The Blue Tits Chill Swimmers- this is a good place to start if you want to find a group local to you for cold water swimming. REMEMBER: Never go cold water swimming alone.
Lewis Pugh - Ice Swimmer - find out more about him HERE at his website or watch this video of him doing the first swim across the North Pole.
You may also be interested in these articles:
Cold water immersion: Kill or cure
Heat stress and dehydration in adapting for performance: Good, bad, both, or neither?
Moving in extreme environments: Open water swimming in cold and warm water
Sudden cardiac death during open water swimming
Mike also recommended the following books that he has enjoyed recently
Barrow’s Boys - In the 1800s, John Barrow, Second Secretary to the Admiralty, launched the most ambitious programme of exploration the world had ever seen. Between 1816 and 1845 his hand-picked teams of elite naval officers scoured the globe's empty spaces.
Everest - The First Ascent. The untold story of Griffith Pugh, the man who made it possible.
Iron War - Dave Scott vs Mark Allen. The story of the greater ironman race ever.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week Simon embarks on the first of a 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he describes his approach to getting the best sleep and recovery as well as the basic principles underpinning good nutrition for health and performance.
Specific topics covered include:
- How good sleep begins with what you do in the morning
- How to create the ideal sleep environment in your bedroom
- Disconnect every day to get better recovery
- Why carbs are good for your performance.
- Keto - is it really the best option for endurance athletes?
- If you want to go vegan, make sure you do your research
You can find all of Simon’s social media links HERE
Links to some of the posts mentioned in this episode
The science of Sleep - A Whoop podcast
Sleep. The best training tool you have - Nick Littlehales podcast
Some simple truths about nutrition with Adam Feit, Precision Nutrition
Optimising human performance with Dr Tommy Wood
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
What comes next after you’ve done the “Ironman Thing”?
Maybe an ultra run?
Over the last few years, there has certainly been a huge upswing in the popularity of ultra running events from the mega multi-lap Sri Chinmoy event in New York City to the hardcore Western States 100. If this is the sort of thing that's starting to float your boat then how do you make the transition from Ironman triathlete to an ultra runner?
Today's guest Andrew Simmons of Lifelong Endurance in Colorado is going to help guide us through those first steps (no pun intended) as we take a deep dive into ultramarathon training.
Topics covered include:
- Training for an ultra trail event of more than 50km - The first steps
- Walking and why it MUST be part of your ultra strategy - in training and racing
- Ultramarathon pacing - why it needs a change of mindset
- Building resilience is critical for ultra success
- Yet another guest emphasises the importance of mobility and strength!
- The value of ‘fun’ and ‘play’ in athletic training.
If you are interested in a training plan for Ultramarathon events Andy has a special discount for podcast listeners: 90% Discount on my 100km-100mile Mountain Ultra Plan | Advanced - Use code: welovesimon for $90 off, Plan is now $9.90’
https://www.trainingpeaks.com/training-plans/running/ultra/tp-133961/100km-100-mile-mountain-ultra-plan-50-60-miles-a-week-advanced
To find out more about Andy Simmons please start by visiting his website
You can also find him on the usual social media channels
Instagram @coach_simmons_runs
Recent Articles:
Technical Descending: https://www.trainingpeaks.com/blog/the-trail-runners-guide-to-downhill-training-and-technical-descents/
Designing an Athlete’s Total Load: https://www.trainingpeaks.com/coach-blog/designing-an-athletes-total-load/
9 Plyometric & Strength Movements for Runners: https://www.trainingpeaks.com/coach-blog/9-plyometric-strength-movements-for-runners/
Ultramarathons:
https://www.trainingpeaks.com/blog/speedwork-for-ultra-runners
Hill Work:
https://www.podiumrunner.com/training/climb-your-way-to-speed/
Youth:
Here’s one piece on getting more kids on trails I wrote for our blog.
https://peakperformrun.com/1752-2/
Insights on Trail Running for Youth Runners - A look inside our Altitude Camp
https://trailrunner.com/trail-news/highlights-from-a-high-altitude-training-camp-for-high-school-runners/
Coaching young runners in the emerging sport of trail running
https://trailrunner.com/trail-news/lessons-learned-in-coaching-youth-trail-runners/
Episode w/ Parker Wolfe (one of the fastest kids in the US in the last 5 years)
https://open.spotify.com/episode/47X7PIEEMospT9xrQIY9km?si=ff49d5ab16e2490b
Mental Performance in Running w/ Addie Bracy
https://open.spotify.com/episode/4QKDsG5AbIXEkuTsAwQ6gJ?si=7a4b9d5ccecc4665
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
It’s been a while coming but finally, the Grumpy Old Coaches are back in the hot seats for another round of anarchy and bitchiness about things we see that just make us…..well, grumpy.
- Steve gets hot under the collar about ‘junk miles’ and why there is no such thing in cycling
- Simon gets stuck into the ludicrous concept of recovery runs for triathletes
- Marc goes off on one about HIT training and then periodisation
- Everyone gets really grumpy about fad diets
- Steve loses his cool when we discuss running technique
- The over-focus on FTP and Vo2 max causes one of the team to explode
As you can probably tell, we had a great time recording this podcast. We’ll be back with another episode at Christmas. If you’ve got topics that you would like us to get really grumpy about, send your ideas to beth@thetriathloncoach.com.
To find out more about Steve and Marc please see the links below
You can find more information about Steve Lumley HERE
Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store
You can find more about both HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
We hear so many athletes say that the best performances are as much about mental strength as they are about fitness. In fact, one might also argue that it’s not just the mental strategy on race day but the way in which we organise our lives.
Today’s guest, Dr. Josie Perry, is a chartered psychologist working with those in sport, on the stage, and in business to help them overcome their barriers to success so they can achieve their goals.
She certainly believes that behaviours and environment play a huge part in the best athlete performances. In fact, she has just written a book called “The 10 Pillars of Success” and we will be discussing these pillars today, along with how they relate to you the listener.
Topics include:
- The importance of group training and a feeling of belonging
- How your values shape your training and racing
- Why the best athletes focus primarily on process and mastery rather than outcome
- Gratitude and how it helps you maintain perspective
- Pragmatic optimism and cultivated confidence
- The roles of nature and nurture in building resilience
To follow Dr. Josie Perry please first visit her website her she has lots of FREE resources available: www.Performanceinmind.co.uk
You can also find Josie on the following social media channels:
Twitter: @josephineperrry
Insta: @josephineperry76
Facebook: https://www.facebook.com/PerformanceinMind/
Go to Audible to download a FREE copy of Dr. Perry’s new book “The 10 Pillars of Success"
We also mentioned the following links in the show:
You can find lots of really good blog posts on Josie’s website HERE
Self determination Theory - find out more about this and how you can use it to boost your performance
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On this week's show, we catch up with Precision Hydration supremo, Andy Blow as we chat about hydration and nutrition.
Andy is a Sports Scientist and the founder of Precision Hydration. He was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how individualised fluid and electrolyte replacement can make such a big difference to performance, and this led to him setting up precisionhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.
Naturally, Andy and the team at Precision Hydration have found their conversations with athletes have strayed into the world of nutrition and they're now aiming to do for fueling what they've done for hydration with the Precision Fuel range.
- The 3 levers for fuelling race performance
- Knowing your numbers
- Why your nutrition and hydration requirements change with every race
- Low carb/high fat and Keto diets for endurance athletes
- Hydration for winter training
Links to Precision Hydration
To find out more about Precision Hydration please start by visiting their website, precisionhydration.com
And these social media hangouts:
Facebook: @precisionhydration Instagram: @precisionhydration Twitter: @thesweatexperts
Some other links that we chatted about in the show:
FREE video calls - We talked about these in the show. If you have any questions about your hydration and fueling strategy You are more than welcome to book in for a free one-to-one video consultation with one of the Precision Hydration team. Book your call using this link: https://www.precisionhydration.com/book-a-sweat-expert-call/
To calculate how much fuel you need to perform at your best try the Quick Carb Calculator
If you are interested in understanding more about performance e hydration check out this TrainingPeaks University course, 'The Science of Hydration’
Check out this blog post to dig deeper into the great debate around fats vs. Carbohydrates. Should athletes use carbohydrates or fats to fuel exercise
Andy also mentioned the research article by Morton & Impey: Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week Brad Kearns is back in the hot seat as I had so much to ask him during our last conversation just a few weeks ago (you can listen to that podcast from August 4th HERE).
Specifically, I wanted to clarify questions I had about his book Two Meals a Day, chat more about the value of High Intensity Repeat Training (H.I.R.T) vs HIT training, and also take a deep dive into Brad's own daily routines and habits.
Brad is always good value, and we got into it quickly as we chatted about:
- Two Meals a Day = does this work for females and high volume endurance athletes?
- Why you have to find a diet that works for you
- Why you need to pick the right moment to start a Keto diet
- Eating as much food as possible without gaining weight
- Does H.I.R.T. training work for endurance athletes?
- Brad’s morning routine and his 5-year streak without missing a day of practice
- Strength training - micro workouts and why you should never be sore
You can find Brad on all of the usual social media channels. Start with his website HERE.
You can find all of his other social media links RIGHT HERE
Brad also has his own B.Rad podcast which you can find HERE
These are some of the books that Brad has written, and a book he's recommended:
Primal Endurance - I gifted this to over 20 clients and it had a profound impact on the lifestyle of many of them
Two Meals a Day - A simple, sustainable strategy to lose fat, reverse aging, and break free from diet frustration forever
The Four Tendencies, by Gretchen Rubin
Some of the other topics discussed today include:
Phil Maffetone, Working out and overfat
Dude Spellings, Grand Canyon Rim to Rim to Rim
Craig Marker article, HIIT versus HIRT
Bard’s morning workout, done daily
Micro workouts - I love these and have been doing my own version now for the last 2 years
'You should never be sore'- video with Firas Zahabi
Pump Street Chocolate - Brad mentions this as his new favourite choice for dark chocolate
If you're a meat-eater then take a look at this chart, Carnivore Scores
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Can you recall last year when the pools were shut during our 3 lockdowns? I think the pools were closed for approximately 30 weeks from mid-March 2020 to mid-April 2021. If you were like me, you looked for alternatives. I settled for some bungee cords with hand paddles attached. Others opted for the more exotic homemade paddling pools with a tether. The lucky ones were able to use an existing swim bench or even managed to purchase one. The most well-known of these is the VASA Trainer ergometer which was invented by today's guest, Rob Sleamaker, over 30 years ago. If you haven’t seen one then just think indoor trainer for swimming. As you can imagine, during the lockdowns of the past 18 months, demand for these products went through the roof. I wanted to find out more about how and why Rob invented the VASA Trainer, and how we as triathletes might benefit from a different approach to swim training. Rob has a wealth of knowledge and an easy way of getting his ideas across. Listen closely and you’ll pick up a few tips to improve your swimming as we chat about:
- How a VASA Trainer can improve your front crawl stroke and your swim performance
- If you use a VASA Trainer you can swim less and still improve
- Overcoming the mono-speed pull
- Why consistent swim training builds confidence
- Prioritising swim efficiency over getting faster
- The kayak analogy - why drag slows you down and how to minimise drag in your stroke
- Rob’s 3 keys reasons why you will benefit from using a VASA Trainer
If you would like to follow Rob or find out more about the VASA Trainer please visit these places:
To follow Rob, Facebook
To Follow VASA Trainer
Instagram - @vasatrainer
Youtube
If you would like to find out more about VASA Trainer, please visit their website HERE
Rob mentioned his recently published book, Triathlon Freestyle Simplified. You can purchase your copy HERE
You can find many videos including the Karlyn Pipes swim video series with VASA Trainer HERE
VASA Trainer have many articles in their blog section HERE including:
- Pandemic swimming success: How Swimmers & Triathletes used a special swim training machine during the age of COVID 19
- A typical VASA swim workout
- How to improve triathlon open water swim performance
We talked about the Clif Bar commercial with a hilarious take on how to prepare for the roughness of an open water swim start. Watch it HERE.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On this week's show an old friend returns. I say old in two ways. Firstly I have known him a long time and secondly, he's 74.
Don't let that fool you. Simon Butterworth is one of the fittest men I know. In fact, he’s probably fitter than most 40-year-olds. He’s certainly fitter than me. When I competed at the Ironman World Championships in 2017 Simon passed me at the 12-mile mark on the run, and he went on to win the 70-74 age group and become a world champion. He was 70 at the time, I was 53!
Recently, Simon won his age group at Ironman Coeur d’Alene and qualified once again to race in Kona. Sadly with the race being cancelled for 2021 (it may still happen in February 2022) he won't get the chance to race this year.
I love catching up with Simon, his enthusiasm is infectious and inspiring. I hope you are equally inspired. In this conversation, I really wanted to take a deep dive into how Simon maintains both his desire to race and his health and fitness, so we cover:
- His best running partner - Rita the dog
- Changing his swim technique……. at 74!
- Training for Ironman and managing a heart condition.
- Weekly training volume in the offseason, and when preparing for a race
- Daily recovery technique
- How his training approach has changed with age
- The run/walk strategy
- Nutritional approaches in training and racing
If you're interested in following Simon on social media, you can find him here on Facebook
Here are links to some of the other topics we also chatted about in the podcast:
https://youtu.be/Xnsii2H-HxM
- Bobby McGee running coach
- Bobby McGee running mechanics
- D3 Multisport
- Forks over knives documentary
- Compex Sport Elite - muscle stimulator for muscle restoration
- Hyperice Theragun
- Feedzone portables - cook book with Alan Lim and Biju Thomas
- Dates with peanut Butter recipe
- Denver Omelette recipe - rice cakes recipe
- Jeff Galloway run/walk protocol
- Mid foot cleat position for cycling shoes
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
What do you do when your international rugby career ends? Try an Ironman triathlon, obviously! At least that’s the path that today's guest took. For 13 years (2000-2013) Shane Williams scorched the earth playing on the wing for Wales and the British and Irish Lions. In 2008 he was IRB World Rugby Player of the year and retired with 91 international caps and 60 tries, ranking him 4th in the all-time list of international try-scorers.
Retirement leaves a big hole in the lives of professional sportsmen and women so looking for a challenge, he accepted a friend’s invitation to take part in the 2015 Ironman Wales in Tenby. To say he was bitten by the bug is an understatement as you’ll hear in the conversation.
Shane’s enthusiasm for triathlon matches the joy he still has for rugby union and this really comes across. If you don't at least think about signing up for Ironman Wales when you have finished listening, I’ll be very surprised.
As normal we get through a lot in this chat including:
- Wingman to Ironman in less than 6 months
- 9 weeks from 50m to completing the 3.8k Ironman swim in Tenby
- Why professional athletes are inspired by the crowd as much as you and I
- Rugby & triathlon: Polar opposites but it’s all about the mindset
- Why the crowds in Tenby are as inspiring as the Millennium Stadium
- Amusing and inspiring: Shane recalls his first Ironman race in detail
- Would you rather run the last 5 miles of the Ironman, or take a big hit from Manu Tuilagi?
- Shane tells us about his new clothing range Agilis
To follow Shane you can find him in the usual places.
Find out more about Shane’s new clothing range Agilis Sport
As you might know, we ask guests to recommend their favourite books which they've read recently and which inspired them. Shane recommends the new book by Alistair Brownlee - Relentless: The secrets of the sporting elite.
Some more stuff you might like to watch
Shane Williams top 10 Rugby World Cup moments
Shane Williams Top 5 Tries
Shane Williams - My Wales
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On this week’s High Performance Human podcast, I’m joined once again by our favourite triathlon journalist Tim Heming. It’s been almost 2 years since Tim was last on the show and that’s largely been due to the fact that during the COVID pandemic there's been very little triathlon action.
In recent months though it’s been really warming up and so Tim and I have a lot to get through including:
- The British success at the Olympics
- The finale of 2021 World Triathlon Championship Series Edmonton grand final
- This week sees the inaugural Collins Cup take place in Samorin, Slovakia and Tim explains the concept, the racing format, and crucially which athletes have been picked for each of the three teams
- Looking ahead to the 70.3 and Ironman World Championships (the latter has been postponed since this recording)
- GB has 8 medals chances in the Para Triathlon at the Paralympics, starting this week
- Finally, we chat about what Olympic success means for the long term health of British triathlon, and we look forward to seeing new talent emerge at next year's Commonwealth Games in Birmingham
To find out more about the Paralympics and how to watch the Para-Triathlon click HERE
To find out more about the Collins Cup go HERE (there’s also a link so that you can sign up to watch)
Watch highlights of GB gold medal success in the Triathlon mixed relay at Tokyo 2020
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Today’s guest is a mindset coach and extreme adventurer, Luke Tyburski. If we just chatted about Luke's many and varied adventures it would be a good conversation, but there’s more to it than that.
After fulfilling a boyhood dream to be a professional footballer, Luke was forced to retire due to injury and he fell into the crippling grasp of depression. To escape the illness he turned to extreme ultra-endurance sports and became instantly addicted!
Initially, the extreme challenges satisfied his escapism running through the Sahara desert, down Mt Everest, through a tropical Chinese forest without food, water, or any money as he constantly pushed his physical and mental boundaries to the absolute limit of his capabilities
With his biggest ever physical challenge looming, Luke threw everything at a 2000km, 12-day cross-continental Ultimate Triathlon from Morocco to Monaco, which he had designed himself. It almost broke him before he'd even started, and completing The Ultimate Triathlon came at a huge cost!
For the next 18 months, he suffered from extreme adrenal fatigue, alongside very dark holes of depression and more binge eating.
And becoming ‘lost’ more than ever and in the years following The Ultimate Triathlon, he spent a lot of time reflecting on his actions, speaking to others about his thoughts, and listening to his body finally realising that he had been running away from his past.
This is a very frank and honest conversation and you’ll be amazed at how far an individual can push themselves and how easy it is for the pursuit of endurance goals to slip over into self-harm and destruction.
We talk about:
- In at the deep end - The first running event, The Marathon des Sables, “toughest footrace on earth”
- Sports nutrition guidance is all wrong - The low-carb/high-fat experiment
- Go big or go home - The first triathlon - Double Brutal
- Training for an endurance event or self-harm - where’s the line?
- Meltdown - from endurance man to couch man
- Taking a holistic approach to life
To get to know more about Luke you can find him at his website
https://luketyburski.com
You can also find him on the usual social media channels
Links to other topics we discussed today:
If you haven’t watched this yet, you should really take a look. You will have to pay a small fee to rent the movie but Ultimate Triathlon is well worth a watch if you want to find out just how far a human can push themselves:
Ultimate Triathlon DOCUMENTARY - the incredible swim, bike, run journey from Morocco to Monaco 2000km in 12 days
The 500 man documentary - to learn more about himself, Luke undertakes a 500km triathlon in the unusual UK heat
The Marathon des Sables documentary - Luke's first ever run event - the toughest footrace on earth
Luke has written a book about his adventures and experiences to date
Chasing Extreme Book - a journey of overcoming obstacles and depression to embrace a life of extreme adventure
If you are interested in improving your mindset Luke has his own online course that you can enroll with: Performance Mindset for athletes
You may also be interested in Luke’s most popular blog post:
Motivation shouldn’t come from a motivational speaker…
Luke also recommended the following books that have inspired him
Puke & Rally - Dr Rob bell - It’s not about the setback, it's about the comeback
The Body Keeps The Score - Bessel van Der Kolk - Mind brain and body in the transformation of trauma
Chasing Water Anthony Ervin - The elegy of an Olympian
Book of Joy - Dalai Lama - Lasting happiness in a changing world
If you or any of your family or friends have been struggling with mental health recently, please reach out and speak with someone. Start HERE—>>>
THE MENTAL HEALTH ORGANISATION
FREE ‘How To’ Guides For Your Mental Health
https://www.mentalhealth.org.uk/publications
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
4 years ago I met Eric Hinman at the Endurance Coaching Summit in Boulder. Eric was presenting a workshop on using social media to boost a coaching profile. Since then I’ve followed Eric on Instagram and been impressed with his posts, growing influence, and the apparent way in which he lives his life. It seems to tick all of the High Performance Human boxes. But, as we are all probably aware, life often isn’t as it seems on social media. In today's podcast, I’ll be chatting with Eric about how he really lives his life and if all really is as it appears.
Based in Denver, Eric is a content creator and social media influencer, sponsored by dozens of consumer brands. Some of Eric’s partners include Ten Thousand, Vital Proteins, Beam, Ice Barrel, Kane Footwear, Sans Meal Bar, Joovv, Discodrop, and Aftershokz.
Eric is also a health and wellness, tech, and hospitality entrepreneur/angel investor. Eric is the co-founder of Original Grain, a multi-unit, healthy-fast-casual restaurant, XO Taco, a trendy-Mexican restaurant in Syracuse, NY.
We’ll be chatting about:
- The value of manifesting to achieve the life you want
- From CrossFit to triathlon and back
- Training for Ironman and building a business
- Collecting dots and connecting dots - the value of networking
- If you are a power athlete why the MAF 180-age formula really works
- Exercise as meditation
- Eric outlines his daily exercise, sleep, and nutrition routines to stay on top of his game
- Why environment is key to living a life of health and wellbeing
- How to be an Instagram influencer with 60k followers
- How to figure out your perfect day
To find out more about Eric, please visit his Instagram page where he is a prolific poster https://www.instagram.com/erichinman/
Some of the other topics discussed in this show include:
The Tri coach who helped Eric qualify for Kona, Michael Corona
Some of Eric’s workout videos including:
Coldwater therapy in the Ice Barrel
Crossfit Training 1
Bear Crawls on the beach
Bodyweight workout anyone can do
Check out Eric’s Instagram page above for more workouts, videos, and pictures
I also asked Eric for his book recommendations and here are the two he suggested:
Stillness is the Key by Ryan Holiday. Drawing on timeless Stoic and Buddhist philosophy to show why slowing down is the secret weapon for those charging ahead.
How to win friends and influence people by Dale Carnegie. This classic book will turn your relationships around and improve your interactions with everyone in your life.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Back in late 2016, I came across the book Primal Endurance. I read it from cover to cover and realised that the message contained within provided some of the answers I was searching for. How to find a sustainable training, nutrition, and lifestyle routine for my 50’s, 60’s and beyond. One of the authors of Primal Endurance was Brad Kearns and a few months later I invited Brad to be a guest on my new podcast (this was my first 2-part podcast). I’ve been following Brad ever since, observing his own journey and taking some of those lessons to build my High Performance Human project.
So it's a great pleasure to welcome Brad back to the show to talk about what’s been happening since Podcast #15 & Podcast #16.
I hope you enjoy this one as much as I did as we discuss:
- The principle of being coached by your 80-year-old self
- Learning to run slowly - Brad’s accidental meeting with a European running champion
- The constant quest to optimise health and adjust for whatever comes up
- Why we eat too often and the evolution of “Two Meals a Day”
- Eating fewer vegetables, more meat, and consuming ancestral supplements
- The Carnivore diet and the importance of being open-minded
- Active couch potato syndrome, micro workouts, and why you just need to move more
You can find Brad on all of the usual social media channels. Start with his website HERE.
You can find all of his other social media links RIGHT HERE
Brad also has his own podcast B.Rad podcast which you can find HERE
These are some of the books that Brad has written and that we discussed in today's show:
Primal Endurance - I gifted this to over 20 clients and it had a profound impact on the lifestyle of many of them
Two Meals a Day - A simple, sustainable strategy to lose fat, reverse aging, and break free from diet frustration forever
Some of the other topics discussed today include:
Bard’s morning workout…done daily
Micro workouts - I love these and have been doing my own version now for the last 2 years
Brad's high jump challenge
Brad’s Speed Golf Guinness World Record
Brad mentioned this podcast by Dr Andrew Huberman - The Huberman Lab
The MOFO mission - Join the MOFO Mission to lead a healthy, fit, happy, balanced life and discover ways to optimize your natural internal testosterone production
Pump Street Chocolate - Brad mentions this as his new favourite choice for dark chocolate
If you are a meat eater then take a look at this chart Carnivore Scores
Talking of Carnivore we also discussed Shawn Baker author of The Carnivore Diet and
Paul Saladinho - The Carnivore Code
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
They say we all have a book in us. The trouble is that most of us never take the time to commit our thoughts or life experiences to paper. If you did it might turn out to be witty, insightful, life-changing. Today's guest Brock Gibbs did just that as he recounts his triathlon experiences in the book “My Co-workers Think I’m a Pro”. If you've been on your own triathlon journey then I’m sure you’ll find a lot of similarities with Brock’s story as we chat about:
- The frustration of injury
- Triathlon terminology, training kit, racing - from feeling like an outsider to becoming part of the in-crowd
- Why you hate the volunteers & spectators when you are having a bad day
- Training - why just doing more and harder probably isn’t the right way
- A pre-race nutrition like you’ve never heard before and why you shouldn’t drink in the bath
- Is it really necessary to deflate and then inflate tyres in T1?
- The pre-race port-a-loo lineup
- Mentoring newbies in T1?
- Brock's advice to other newbies doing their first triathlon?
If you would like to purchase a copy of Brock’s book, go to "My Co-workers think I’m a pro"
You can also purchase at Waterstones
Brock has a blog that he tries to add to every two weeks and this will be the basis for his next book www.thehacktriathlonblog.ca
You can also find Brock on Instagram - https://www.instagram.com/gibbs.brock/
Brock also recommended a couple of his favourite books:
Draft Animals: Living The Pro Cycling Dream by Phil Gaimon and
Shadows On The Road: Life At The Heart Of The Peloton by Michael Barry.
We also chatted about...
The Julie Moss and the famous crawl at Ironman Hawaii - if you’ve never watched this it's inspiring and traumatic
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Running is good for you, right? Well is it? A few years ago, Jim Fixx, who was credited with helping start America's fitness revolution by popularizing the sport of running, died while out for a run. Now that doesn’t sound good.
So if you really wanted to know the answer why not ask someone who really knows? Like a doctor who runs.
That’s where today's guest comes in. Dr. Juliet McGrattan worked as a General Practitioner for 16 years and now uses her medical knowledge and love of running to help and inspire others to lead active lives. In her latest book, Run Well: Essential Health Questions and Answers for Runners, she does just that. She gets all sorts of questions from the simple to the serious and occasionally the humorous ones. If you’ve ever had a question about running Juliet probably answers it in the book. In today's show, we pick through some of these, including:
- Will running damage my knees?
- What's the best time of day to run?
- If I have sex the night before the race will it have a negative impact on my performance?
- Can I still run if I have had a knee replacement?
- How soon can I run again after an operation?
- Will running make me smarter?
- Is there ever a time when running would be bad for my long-term health?
To purchase Juliet’s latest book, Run Well: Essential Health Questions and Answers for Runners
And her first book, Sorted: The active women’s guide to health
To find out more about Dr. Juliet McGrattan use these links:
Website https://drjulietmcgrattan.com/
Twitter @DrJulietMcG https://twitter.com/DrJulietMcG
Insta: @drjulietmcgrattan@hotmail.com https://www.instagram.com/drjulietmcgrattan/
FB: @DrJulietMcGrattan https://www.facebook.com/DrJulietMcGrattan/
261 Fearless https://www.261fearless.org
Blog: https://drjulietmcgrattan.com
We also chatted about the following resources that you might be interested in:
Juliet's recommended book is When Running made history by Roger Robinson
Katherine Switzer talks about being the first woman to enter the Boston Marathon
Studies of the effect of running on the Hippocampus and Neurogenesis:
‘Training your brain: Do mental and physical (MAP) training enhance cognition through the process of neurogenesis in the hippocampus
‘Physical exercise increases adult hippocampal neurogenesis in male rats provided it is aerobic and sustained’
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
The papers, internet, and magazines are all full of the latest guidance on how to lose weight, stay fit, live longer, etc.
Unfortunately, a lot of the headlines are just clickbait, and rather than clarifying the situation to make it easier for the person in the street to understand. Even I feel confused sometimes, and I’m supposed to know what I’m doing.
I can't think of a better way to get to the real truth than to talk to a man who has spent his life researching these topics.
Today’s guest is Michael Gleeson, Emeritus Professor of Exercise Biochemistry at Loughborough University. He retired in 2016 after 40 years of research and teaching mostly related to the diet, metabolism, health, and performance of athletes. He had a particular interest in the effects of diet and exercise on the function of the immune system and is a Past-President of the International Society of Exercise and Immunology (ISEI). He has provided advice on minimising risks of infection and nutritional strategies to maintain immune function to numerous sports clubs and organisations.
He has co-authored several books on exercise biochemistry, sports nutrition, and exercise immunology, and he's published over 200 research papers in scientific and medical journals. He is still an active science writer and in 2020 he released a series of healthy lifestyle guidebooks: Eat, Move, Sleep, Repeat; Beating Type 2 Diabetes, and The Pick’n Mix Diet written for the benefit of public health.
When you speak with someone like Mike you start to realise that there are a small number of simple life guidelines that are pretty easy for us all to follow and we talk about these and more, as we discuss:
- The concept of optimal health – it’s more than just the absence of illness
- Lifestyle behaviours you can change to achieve optimal health (basically amending your habits in relation to exercise, nutrition, sleep quality, and sleep hygiene)
- How to eat a healthy diet
- How regular exercise can combat chronic disease (CHD, T2D, etc)
- How much and what sort of exercise is best to get the health benefits.
- What is the best type of exercise for fat burning?
- The best way to lose excess weight (fat) without sticking to one boring diet for weeks on end
- Why sleep is important for health and how to improve your sleep quality
- How to avoid common illnesses including COVID19
- The advantages of a multi-diet plan for effective, healthy, weight loss
To follow Mike you can find him on:
His personal website: The Prof4Health:
Facebook: Professor Michael Gleeson
Twitter: @profmikegleeson
Prof Gleeson’s published books include:
Sport Nutrition co-authored with Professor Asker Jeukendrup.
Eat, Move, Sleep, Repeat
Beating Type 2 Diabetes
The Pick’n Mix Diet written for the benefit of public health.
Some interesting podcasts with Mike:
Podcast with Mark Foster of Loughborough University about "Can supplements boost your immune system?" recorded May2020.
Podcast about Beating Type 2 Diabetes with nutritionist Matt Gardner recorded April 2021.
Podcast about immuno-nutrition with the Marathon Medic, Amy Boalch released 10th May 2021.
If you're interested in some of the research around the topics we discussed today, Mike suggested the following papers:
COVID-19
Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health
The COVID-19 pandemic and physical activity.
EXERCISE, NUTRITION AND IMMUNITY
Consensus statement: Immunonutrition and exercise.
The anti-inflammatory effects of exercise: Mechanisms and implications for the prevention and treatment of disease.
How much is too much? (Part 2) International Olympic Committee consensus statement on load in sport and risk of illness.
Recommendations to maintain immune health in athletes.
HEALTHY EATING
Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: A systematic review and dose-response metaanalysis of prospective studies.
Growing older with health and vitality: a nexus of physical activity, exercise and nutrition.
EXERCISE AND DIETS FOR WEIGHT LOSS
Determination of the exercise intensity that elicits maximal fat oxidation.
Effects of popular diets without specific calorie targets on weight loss outcomes: Systematic review of findings from clinical trials.
“Calories in, calories out” and macronutrient intake: The hope, hype and science of calories.
Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity.
SUPPLEMENTS
A toast to health and performance! Beetroot juice lowers blood pressure and the O2 cost of exercise.
Is there an optimal vitamin D status for immunity in athletes and military personnel?
Vitamin D and the athlete: Current perspectives and new challenges.
Probiotics supplementation for athletes - clinical and physiological effects.
SLEEP AND HEALTH
Evidence of disturbed sleep and increased illness in overreached endurance athletes.
Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
One of the questions that I get asked most by triathletes is, “What do I eat on race day?” However, if you only start to think about your nutrition on race day then you may be missing a trick. It might be a better option to think about race week nutrition.
In this week's podcast, sports dietitian Dina Griffin takes us through the 7 days leading up to a long-distance triathlon (140.6 miles). If you race shorter events we haven’t forgotten about you. We cover everything from sprint to Ironman and we also touch on long-distance events from swimming to ultra-marathon and cycle sportive. Whatever your A race is, you'll find the information contained in this podcast unmissable as we discuss:
- What changes to make in race week, and when?
- Is carbo-loading relevant or necessary?
- What to eat the day before your race
- Race week hydration strategies
- Does cutting out caffeine really give you a bigger boost on race day?
- How to reduce the potential for GI issues on race day
- Should you choose solids, gels, or drinks to fuel your race?
- Do drinks containing protein really help?
- Can you eat real food during your Ironman?
- Nutrition strategies if you're travelling to an event
- Post-race nutrition and how to speed up your recovery
To find out more about Dina Griffin, please visit her website https://nutritionmechanic.com/
You can also find Dina on:
Instagram - https://www.instagram.com/nutritionmechanic/
Facebook - https://www.facebook.com/dina.howtongriffin
To receive a monthly newsletter from Dina own the specific topic of nutrition for peri-menopausal nutrition please CLICK HERE
Dina also has a new programme - The Nourish Circle - starting in the Autumn. This is for Women 35+ to connect, redefine, and unleash their vitality by modifying nutrition and recovery.
You can get on the list for the next course and find more details HERE
Book recommendation
Dina is currently reading this book
Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy - by Hermann Pontzer She also recommended:
Tiny Habits - BJ Fogg - The small changes that change everything
Here's a link to listen to the previous podcast with Simon and Dina on Female specific nutrition
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
British Triathlon is one of the dominant nations in global triathlon and we have some fantastic talent at both ITU and Ironman distances. The growth of the sport in the last 15 years has been phenomenal. You may be one of those who entered the sport in the 21st century but what do you know of the previous generation? The super athletes who helped build the foundations for the Brownlee’s, Taylor Brown’s, and Yee's of today? Sadly performances and exploits of these athletes are often overlooked and so I’m on a mission to highlight the legends of British triathlon who I admired when I was starting out in the sport. Today my guest is one such legend, Michelle Dillon.
Michelle, founder of Team Dillon, is a former World and European champion and two-time Olympian. After her successful career was cut short by a back injury in 2008, Michelle turned her attention to helping others achieve their goals.
Michelle is now an Olympic Coach who works with all levels of athletes from beginners to high profile Elite athletes.
She has helped numerous triathletes realise their potential through her unique combination of energy, passion, and enthusiasm, coupled with the knowledge and experience of someone who has been coaching for as long as 20+ years and competed at the highest level.
After being away from competing in the sport for 10 years, Michelle made a comeback to racing at the World 45-49-year-old Age Group sprint championships in 2018 on the Gold Coast. Michelle not only became AG World Champion but also clocked the fastest time across all age groups for the sprint distance! She also became World Age Group champion in 2019 in Lausanne, and is looking forward to competing in the 2021 season and for many years to come, as long as the body will allow!
As usual, this is a comprehensive chat covering a range of topics including:
*Starting out as a runner
*I’m a triathlete …but I can't even swim 50m
*Even pro athletes have injury problems - The long term hip injury
*When an operation forces retirement, and it's a relief
*The transition to coaching
*Racing as an age grouper
If you'd like to follow Michelle please visit the Team Dillon website:
www.teamdilloncoaching.com
You can also find her at the following social media hangouts:
Facebook: https://www.facebook.com/teamdilloncoaching/
Twitter: https://twitter.com/Teamdillon
Instagram: https://www.instagram.com/teamdilloncoaching/
Other links from our chat
Behind the scenes with Michelle & Stuart - Sigma sports ambassadors
Athens 2004 - Women’s Olympic triathlon - Michelle finished 6th
Sydney 2000 - Women's Olympic Triathlon
1994 Commonwealth Games - Women’s 10000m
Michelle talked enthusiastically about her Pilates Reformer machine
Book recommendation
Fast after 50:How to race strong for the rest of your life by Joe Friel
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Some of my work in the last 15 years has involved coach education for British Triathlon, generally at Loughborough University. Often we invite guest presenters to deliver on specialist subjects and that is how I met today’s guest, Dr. Jamie Pringle when he came to speak on physiology for triathlon.
Jamie is an applied sport scientist who has held various leadership roles within the British world-class sports sector, including Head of Science for British Athletics and Lead Physiologist for the English Institute of Sport, along with research, innovation, and education responsibilities. He worked across three Olympic cycles providing physiological support to a number of medal-winning national governing body programs. Most recently, Jamie was involved in the creation of the Boardman Performance Centre - a science, engineering, and medicine facility working with all levels of cycling performance - and now leading a similar venture with Vorteq Sports. He received his Ph.D. from Manchester Metropolitan University in Exercise Physiology, examining cardiorespiratory and muscle metabolism aspects of high-intensity exercise. He maintains an active research and reviewing profile in collaboration with various universities and higher education funding councils. Jamie has 20 years of experience in advising cyclists and other endurance athletes and has coached riders to over 80 national titles and multiple British records.
It’s been a while since Jamie and I have chatted, so in addition to asking him about his work experiences, I also wanted to ask him some basic physiology questions to help you get a better understanding of how best to prepare for your triathlon races.
Buckle up for a physiology 101 with Dr. Jamie Pringle as we discuss:
- Is coaching a science or a black art?
- The crucial role of self-awareness in achieving performance goals
- What Jamie learned from the wind tunnel to help you go faster on the bike
- What you should focus on to be a better endurance athlete
- If you want to build endurance capability, do more volume
- Can we get along with just 3 training zones?
- Polarised training - does it work if you only have 8-10 hours/wk to train?
- Some training tips for older athletes (>50y.o.)
To follow Jamie and find out more about the work he does please visit his website, https://www.psdistillery.co.uk/
And also Vorteq Sports, developing the world's fastest performance products
You might also like https://silverstonesportshub.co.uk/
To follow Jamie and Vorteq on social media please use Twitter
@jamiepringle @vorteqsports
Books
Jamie recommended several books during our chat
For the best physiology book available McCardle Catch & Catch
And the book he has read most recently which had a significant impact
Better by Atul Gawande - a surgeon's notes on performance
And if you just want a good read
Bill Bryson “A Short History of Nearly Everything”
Jamie also thought that Bill Bryson did a pretty good layman’s job at explaining the body in this book “The Body: A guide for Occupants"
Research
Some general links:
https://www.leedsbeckett.ac.uk/research/centre-for-human-performance/optimising-endurance-performance/
https://www.outsideonline.com/1745511/alex-hutchinson
https://www.researchgate.net/profile/Stephen-Seiler
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Two weeks ago we published episode 200 of the High Performance Human podcast. I thought it would be fun to look back at those conversations and see if I could pick out some key lessons. As you would imagine when you speak with smart people, each of them at the top of the tree in their chosen field, there were a lot of lessons but some kept appearing in my list.
In today's solo podcast, I’ll outline the 5 lessons and dive a bit deeper, highlighting some of the guests who talk about their importance.
The 5 lessons are
- Keep it simple
- Find what works for you
- Focus on the process, not the outcome
- Pull the big levers
- We are all on a continuum
One more thing that I have come to realise is this. The 200+ podcasts have been a tremendous source of knowledge and learning from a wide variety of people. In time I’ll try to disseminate more of these lessons, but for now, please enjoy this podcast and possibly reflect upon how you can or already do apply each of these 5 to everything that you do.
You’ll be amazed how the approach to a complex life or sport like triathlon can be made remarkably simple.
During this episode I reference a large number of previous podcasts. Each of them is listed below under the key lesson. However, if you do take time to listen again you may find that the podcast in question has lessons that fall into each of the other categories.
Keep it simple
Bernie Shrosbree on why tech does his head in
Stephen Seiler - Hierarchy of Training Needs - Just train
Shane Benzie (The Lost Art of Running) - to run better, just move better
Marc Bubbs (peak & peak40) - getting the basics right
Adam Feit (Precision Nutrition) - Simple truths about nutrition
Mike James (The Endurance Physio) - sexy sells but boring is best
Steve Cotter on Kettlebell training and basic lifts
Dan Plews - top 3 tips for AG athletes keeping training simple
Find what works for you
Tommy Wood - if it's working, why change?
Mark Allen - meditation, spiritual side of training/racing, not following the high carb diet fashionable in ’80’s endurance sports
Toby Baxendale - making a success of life when you are labelled educationally sub normal
Sanjay Rawal (Run & Become) - running as a conversation. Between mind, body spirit
Christie Aschwanden (Good to go. How to eat sleep & test like a champ) - recovery
Brad Kearns (Primal Endurance, Primal Blueprint) on ignoring trad periodisation models and working into your own lifestyle - Part 1 & Part 2
Focus on the process, not the outcome
Malcolm Brown - enjoy the process of running. No distractions
Being the best that you can be - Mandy Hickson (Officer not a Gentleman)
Kelly Starrett (Becoming a Supple Leopard) - daily movement practice. Don't worry about what type of movement (pilates, yoga etc.), just do something. Get up, don't sit down for too long.
Cath Bishop (The Long Win) - Mastering the process. Being the best that you can be
Pull the big levers
Louisa Holmes Part 1 & Part 2 - staying uninjured
Ali Rose - staying uninjured
Nick Littlehales - sleep
Mike Lombardi (Whoop) - sleep & behaviour change
Gut Function - Bella Lindemann
Dave Scott - Strength training for athletes
Jess Elliott - Move better to build resilience
Karlyn Pipes - mobility for swimming
We are all on a continuum
Mimi Anderson - ultra running. Just keep moving forward.
Laz Lake - Barkley Marathons, Big Dog’s backyard Ultra
BBC article on Big Dogs Backyard Ultra
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
One thing I have learned with age is that what I took for granted in my 20's and 30’s no longer applies. I used to be able to eat and drink what I liked and it didn't seem to have any impact on my health or my weight. On the flip side, I also used to think that health and fitness inevitably declined once one entered their 40’s. That's not true either.
In recent years we have learned that with a mindful approach and purposeful planning it is more than possible to continue improving health and fitness well into your 60’s.
Today's guest is Dr. Marc Bubbs, author of Peak: The New Science of Athletic Performance that is Revolutionising Sports. Today he's returning to the show to chat about his new book, Peak 40: The New Science of Mid-Life Health for a Leaner, Stronger Body and a Sharper Mind.
This latest offering outlines some of the slightly different approaches to nutrition, exercise, recovery, and mindset that we should all be considering to enjoy the best mid-life health possible. As in his previous book, Marc has sought out the latest science to support his advice.
Topics discussed include:
- Why you are a product of your environment and how you can shape the path for the future
- Mid-life weight gain - Carbs are not the problem, it’s refined sugars and processed food you should be focusing on
- Protein, and why you should up your intake as you get older
- Why movement practice matters more as you hit your 40’s
- Chronic cardio vs lifting weights
- Understanding yourself and your core values
- Getting older isn’t all downhill, BUT mindset and mindfulness play a huge role in maintaining an optimistic outlook
- Marc’s simple steps to awesome mid-life health
To find out more about Dr. Marc Bubbs please visit his two websites:
DrBubbs.com and AthleteEvolution.org
You can follow Dr. Bubbs on these social media channels
Visit this page peak40 to order your copy of Marc’s new book
And of course, there is his original book Peak - The New Science of Athletic Performance.
The book is also a #1 Best Seller on Audible in the USA!
Check out the Dr. Bubbs Performance Nutrition Podcast on YouTube,iTunes, etc. SUBSCRIBE and you won't miss any of the world-leading experts!
DrBubbs Performance Podcast
Links to other items discussed include:
Listen to the previous podcast with Marc Bubbs “How to reach your peak by getting the basics right"
Kelly Starrett book Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Brad Schoenfeld research on “Minimum Effective Dose for Strength Training”
1). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis 2). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis Jose Antonio research on protein intake
A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
This week I’m back to talking triathlon as we're joined by one of the top ranked long distance female athletes in the US, Chelsea Sodaro.
This discussion is highly topical as we approach the final selections for the inaugural Collins Cup which takes place this August. For Chelsea Sodaro, qualifying to secure her place on the US team is a race against time as she works to regain fitness after the March birth of her first child. Obviously this means no racing for a short time, but it's not over yet.
Chelsea's return to fitness and then racing is now being documented in a new mini series, “Greater Than One”. Because of her high ranking in 2020, Chelsea needs to race once this year to put her in contention for one of the six female places on the US team.
Chelsea might not be so well known in Europe, but when you listen to this conversation I’m sure you’ll find her as I did: A warm, engaging, socially aware athlete who has a great future as a long distance triathlete. In fact, her coach, Dr. Dan Plews, rates her as having real Kona potential.
Topics in today's show include:
- Chelsea's previous athletic career as a full time runner aiming to qualify for the 2016 Rio Olympics
- A steep learning curve after switching to triathlon in 2017
- Why the ITU circuit didn't work for Chelsea despite World Cup victories
- The PTO maternity policy and why it’s a gamechanger for female professional triathletes
- Training during pregnancy and how to (safely) regain fitness after childbirth
- The value of having a support team
- Postpartum anxiety, mental health, and the power of talking
- The Greater Than One mini-series
- How the PTO really stepped up to the plate in 2020
If you would like to follow Chelsea on her journey please visit her website https://chelseasodaro.com/
She also hangs out at the usual social media channels
Instagram: @chelseasodaro Twitter: @chelseasodaro
Chelsea’s podcast Beyond. This one with “Rinny & Tim’ - Tim O’Donnell & Miranda Carfrae, click HERE to listen
To watch the first episode of "Greater Than One “ - “Dreams” please go HERE
Chelsea recommends the following books Unwinding Anxiety - Judson Brewer - Train your brain to heal your mind Man’s search for meaning - Viktor Frankl - a classic tribute to hope from the Holocaust
Links for other topics that we discussed in the show Unwinding Anxiety App The GrowthEQ podcast Steve Magness & Brad Stulberg talk about Unwinding Anxiety with Judson Brewer High Performance Human Podcast with Radka Kahlfeldt The PTO Maternity Policy Everything You need to know about the Collins Cup Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you want to fulfil your life ambitions as a human, never mind an athlete, you need to have a strong heart and cardiovascular system. As endurance athletes, we spend a lot of time improving the oxygen transport system (heart, lungs, blood, and blood vessels) to supply more O2 to the muscles so that we can go faster and longer. Sadly the heart is like any other machine and it occasionally ceases to function exactly as it should. Endurance athletes are not immune from heart problems (although perhaps we like to think we are).
In today's call, I’m delighted to be chatting with Prof. Graham Stuart, a cardiologist who has a research interest in exercise and heart disease and has worked in Sports Cardiology for over 10 years. Prof. Stuart has an MSc in Sports and Exercise Medicine from the University of Exeter and is currently a Consultant Cardiologist in Bristol and has specialised in congenital heart disease and cardiac arrhythmias for close to 25 years. He is also Medical Director of Sports Cardiology UK and is a keen long-distance triathlete.
In this episode, the professor shares his wisdom on this subject and outlines how we can all make sure that we can take care of this most precious organ.
Topics covered include:
- How the heart works 101 - Prof Stuart explains what really happens during acute and chronic exercise
- Why regular exercise is a good thing but doesn’t guarantee immunity from heart problems
- Ageing, exercise, and the heart - when and why you should get a check-up
- Atrial flutters, atrial fibrillation, palpitations - what’s the difference, what causes them, should you be concerned?
- The real reason why some athletes die during endurance events and why you shouldn’t be worried
- Why females are less likely to have heart issues than males
- Why you should aim for an average of 8-10 hours of training each week and why full-time athletes can get away with more
- Stress, its impact on the heart, and why it's important to find time in your day to de-stress
- Everyday actions individuals can take to improve/maintain heart health
To follow Prof Stuart or find out more about his services:
Website. Http://sportscardiology.co.uk
Twitter: SportHeartDoc
E mail: info@sportscardiology.co.uk
Prof Stuart’s ResearchGate page with links to heart research papers
https://www.researchgate.net/profile/Alan-Stuart-4
If you want to find out more about heart checkups:
Cardiac Risk in the Young, London based, https://www.c-r-y.org.uk/screening/. ISEH, London based, https://www.iseh.co.uk/patients/consultants-and-clinicians/private
Bristol/Bath-based https://www.screenmyheart.co.uk/about.
Book Recommendations
If I went to a desert island I would take the Bible for spiritual sustenance.
If I wanted:
- confusion I would read, It's not about the bike by Lance Armstrong,
- encouragement I would take Fat Man to Green man: from Unfit to Ultramarathon by Ira Rainey
- cardiac advice I would take:
2020 ESC Guidelines on Sports Cardiology and Exercise in Patients with Cardiovascular Disease can be downloaded free HERE.
Some videos you might like to watch:
Global Cycling network: How safe is your heart? Https://youtu.be/L-ODB9zlywM
Talk on heart transplants: Https://transplantchats.com/podcast/therighttimefortransplant
Running and heart health with Amy Boalch @marathonmedic: Https://open.spotify.com/episode/4TPmsL4XjPMt970vObSSn8
Link to the Miles Frost foundation: https://www.bhf.org.uk/what-we-do/our-research/miles-frost-fund
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you’ve been following me or listening to this podcast for a while you probably know that I’m a huge fan of sleep. 4 years ago I purchased one of the first generation Whoop sleep & fitness trackers. I can tell you that it has changed my whole approach to training and recovery. That's why I’m delighted to be joined on this week's podcast by Mike Lombardi, Strategic Partnerships and Performance Manager at Whoop.
Mike has been at WHOOP since 2018, and he works with elite athletes, teams, and brands. He spent the last decade in high performance working with athletes from Princeton University and coaching rowers to the 2012 and 2016 Olympic Games. He has also worked with several CrossFit Teams and athletes who have made it to the CrossFit Games.
This is another really insightful conversation and I hope that we can share some of the enthusiasm that we both have for Whoop and why it would be a good addition to your sleep and recovery tracking.
We chatted about lots of topics including….
5:16 - Whoop data, sticking to the 70mph speed limit and why mindfulness is the key
14:15 - Three Pillars of Whoop data measurement
17:30 - Why you should use a smartwatch like a Garmin/Suunto and a Whoop
32:55 - Who are the typical Whoop users
34:15 - Why Whoop is a behaviour modification tool
37:00 - Respiratory rate and how it became a key indicator for COVID sufferers
42:00 - Why adjusting training in response to Whoop data can help you to be more consistent with your training in the long term
53:15 - Why regular movement practice can reduce pain and increase HRV and sleep
56:40 - Breathing practice and how it can lead to better sleep and recovery
65:00 - 3 benefits you will get from using Whoop
If you would like to follow Mike you can find him on Instagram @lombardimichael
To find out more about Whoop, please visit their website, https://www.whoop.com/
If you would like to sign up for a Whoop subscription and receive $30 off your first payment then please use this code join.whoop.com/simonward
Below are additional links from the Whoop website for content you might find interesting!
- The ultimate guide to heart rate variability: https://www.whoop.com/thelocker/heart-rate-variability-hrv/
- How alcohol impacts recovery, sleep, and more: https://www.whoop.com/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/
- Why is sleep so important: https://www.whoop.com/thelocker/podcast-55-sleep-impacts-performance/
- An interesting one on a few veterans using WHOOP and psychedelics for mental health / ptsd recovery: https://www.whoop.com/thelocker/psychedelics-veterans-ptsd-impact-whoop-data/
- A member who used his own WHOOP data to identify a heart attack: https://www.whoop.com/thelocker/data-saved-my-life-heart-attack/
- Validation on our sleep measurement: https://www.whoop.com/thelocker/how-well-whoop-measures-sleep/
- Looking at COVID-19 and how knowing your baseline can change your understanding of health: http://www.whoop.com/thelocker/case-studies-respiratory-rate-covid-19/
- How different COVID vaccines impact recovery based on member data: https://www.whoop.com/thelocker/podcast-121-covid-vaccines-doses-heart-rate-sleep/
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
If you work out regularly there is a fair chance that you've been injured at some stage. Call it an occupational hazard for athletes.
Injuries are physical, the pain is real, and the effects of the injury are often visible. But recovery from injury isn’t just a physical act. One might even argue that there is a mental health aspect to getting injured. I know that from many of my most serious injuries I've felt a sense of loss at not being able to train and even grief if it meant having to withdraw from events. That's why I’m delighted to be speaking with today's guest Dr. David Meyer.
Dr. Meyer is a Sports Performance Physical Therapist who served as the Rehab & Medical Coordinator for the St. Louis Cardinals in Major League Baseball, where he began discovering a new approach to sports rehabilitation that utilizes psychology, along with mental skills and strategies. This inspired David to author his recently published book, Injured to Elite: A Guide to Empowering Yourself to Transform Your Life After Injury. Alongside his book Injured to Elite, he hosts a podcast of the same name. David has now fostered a community, The Injured to Elite Network, made up of developing sports professionals and athletes that mainly identify with being an underdog, in order to change the paradigm of sports performance and healthcare towards growth outside of just the physical domain.
If you want to use all of the tools at your disposal when you get injured you’ll love this conversation as we chat about:
- Why injury is emotional as well as physical
- 'Thought virus’ and 'thought vaccines' and why you need to replace one with the other
- Having a growth mindset and being an open-minded skeptic
- Experimental curiosity
- Self-determination theory and its role in injury rehab
- 5 steps to having a positive mindset during injury rehab
David would like to offer all High Performance Human podcast listeners the opportunity to listen to the first 1/3 of his book absolutely FREE OF CHARGE, just click here - injuredtoelite.com/listen.
You can purchase the full book HERE.
You can follow Dr. David Meyer at the usual social media channels as well as his own website.
Instagram @davemmeyer
LinkedIn - David-Meyer-DPT
YouTube - Injured to Elite channel
David also has his own podcast - Injured to Elite
Some links to the subjects that we mentioned in the show:
Books
Explain Pain by David Butler and Lorimer Moseley
Healing Back Pain by John Sarno
The Alchemist Paolo Coelho
Podcast - Building resilience through Self Compassion with Jonathan Ward
Podcast - Optimising Human Performance with Dr Tommy Wood
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest today is Dr. James Risley a consultant in emergency medicine at Worcestershire Royal Hospital.
James and I have been working together for almost 7 years and it's been an interesting journey, which I hope that we can outline today. Initially, James came to me with ambitious goals (as most triathletes do), centred around Ironman and mostly focussed on training. In the intervening period, we've worked together to adjust this approach to one which focusses on achieving a better lifestyle balance and optimal human performance. As you will hear, James' life is no different from that of most of you, filled with daily challenges from many different quarters. The goal has been to find a sweet spot. It's not been a linear journey, he’s concentrated on the long-term goals rather than short-term gains and he’s been very successful on this journey.
Some of the topics covered include:
- How the Oura ring has helped James to understand sleep requirements, and how life stresses influence overall recovery
- Finding a sustainable approach to everything - love, work, nutrition, training
- Learning to ignore the outcome and trust the process
- Why getting to the start line is the big win
- The real benefits of studying for an MBA
- Lessons from working on the front-line during COVID - Adapting expectations, stress management, thinking clearly under pressure
- Daily habits and rituals
- Being the best you can be every day
Some of the other elements that we discussed include
The Oura ring - Track your sleep, readiness & activity
The Dunning Kruger effect - check out this article to understand the theory
Books mentioned in the show
Driven - Douglas Brackmann
Sleep - Nick Littlehales
James' Book Recommendations
Chimp Paradox - Dr. Steve Peters
Primal Endurance - Escape the ‘Chronic Cardio training approach' - Mark Sisson & Brad Kearns
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On this week's podcast, we're happy to have on Dr. Cath Bishop, Olympian, former diplomat, business coach, consultant, and author of ‘The Long Win’, listed in the FT’s Top 10 Business Books 2020.
She competed in rowing at 3 Olympic Games, winning World Championships gold in 2003 and Olympic silver in Athens 2004. As a diplomat for the British Foreign Office for 12 years, Cath specialized in policy and negotiations on conflict issues, with postings to Bosnia and Iraq. Cath now works as a leadership consultant, executive coach, facilitator, and author, and teaches on Executive Education programmes at the Judge Business School and Cambridge University. She is also a regular speaker at Imperial College Business School and a Visiting Professor at Surrey Business School. She teaches on leadership topics including resilience, high-performing teams, culture change, and inclusion. In addition to all of this, Cath is also an advisor and advocate of ‘The True Athlete Project’, a non-profit organisation working to create sporting environments that enable athletes to thrive, and is Chair of ‘Love Rowing’, British Rowing’s Charitable Foundation aiming to bring rowing to more communities around the UK.
I listened to Cath speak about 'The Long Win', and the concept developed in her book really resonated with me. It's similar to my own High Performance Human approach and focusses on process and mastery rather than the outcome. If you are tired of the binary win or lose narrative which controls so much of life then you’ll love this conversation. In fact, the Financial Times described the book as "a deep and rewarding exploration of human motivation in sport, politics, business and our personal lives".
Topics discussed today include:
- School sport, rowing, and the road to the Olympics
- Silver medal experience – pleasure or pain?
- Diplomatic world – is the language of winning the most beneficial approach to international relationships?
- How the original definitions of “sport”, “competition" and “winning” have been corrupted over the years
- Why Olympic gold medal winners can often feel a sense of loss and emptiness after victory
- The bizarre and somewhat disturbing allocation of return flight tickets for Olympic Gold medal winners and the rest of the team
- Why the winning at all costs attitude can be damaging in the long term
- Mastery/Process vs Outcome goals - being the best you can be
- The principles of ’The Long Win’, the 3C's, and how we can all formulate a different approach going forward
To find out more about Cath Bishop, please visit her website
You can also find Cath on these social media channels
Twitter @thecathbishop
Instagram cath_bishop
LinkedIn: https://www.linkedin.com/in/cath-bishop-a0029847/
Books mentioned:
"Late Bloomers" by Rick Karlgaard
“Think Again" by Adam Grant
Cath has presented a Ted X Talk on Resilience which you can watch/listen to HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest today is a lady that I met exactly 20 years ago. Mimi Anderson is one of the world’s most inspirational female distance runners, having made an incredible journey from stay-at-home mother of three to multiple Guinness World Record Holder. With hard work and determination, Mimi has shown that it’s never too late to fulfil your dreams and achieve the impossible.
Pushing herself to the limits has strengthened Mimi’s resilience and taught her its importance in boosting her mental and physical health, especially having suffered from anorexia for 15 years. Hearing Mimi speak about her amazing experiences with honesty, humility, and humour, will leave you inspired to seek out personal challenges of your own and be much more aware of how to develop your own resilience and well-being.
Mimi found her love of running at the age of 36 and very quickly discovered her ability to run silly distances by taking on the Marathon des Sables in 2001, a race billed as “the toughest footrace on earth”, with just over a year’s running under her belt. And that's where our story starts. Since then Mimi has chalked up numerous ultra event wins, records, and achievements including - the first female to complete double Comrades Marathon, breaking the female JOGLE world record in 2008 (since broken), Double Badwater in 2011 (female course record), and the first female to complete Double Spartathlon. You can view all of Mimi’s achievements HERE.
I absolutely loved this conversation and it felt like we got straight back into chatting as we did in our MdS tent in 2001.
Our topics today include:
- Our shared experience at MdS 2001
- School days, eating disorders, addictive behaviours, training for endurance events
- Going further and breaking records
- Your most hellish and most satisfying challenge so far
- Building resilience - Dealing with setbacks, disappointments and not being able to run
- Learning to swim at 50+
- The fun in planning your own adventures
- Preparation for ultra’s - fitness, mindset, or both
- Mental toughness - nature or nurture
- Daily routines and habits
- Life lessons from ultra events
- Writing a book is like running an ultra - one step at a time!
To find out more about Mimi please visit her website
You can also follow her on the usual social media channels under her nickname “MarvellousMimi”
Mimi has written two books which you can get from the usual outlets
Beyond Impossible - From reluctant runner to Guinness World Record Breaker
Limitless - An ultra-runner's story of pain, perseverance, and the pursuit of success
A short film about Mimi Anderson
Eating disorders and disordered eating podcast
Mimi spoke at length about her battle with anorexia. If you would like to learn more about eating disorders I recorded a podcast with Dr. Rhys Jones, Consultant Psychiatrist specialising in eating disorders. You can listen to that podcast HERE.
Mmi also mentioned the charity BEAT. If you do need to speak with anyone about eating disorders you can do so HERE.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest today is Prof. Greg Whyte. As an Olympian (he won a modern pentathlon bronze at the 1986 Olympic Games), sports scientist and coach Greg is uniquely experienced at optimising performance. Greg has worked as a consultant physiologist in a large number of Olympic and professional sports and has been the Director of Science and research at the English Institute of Sport and the Director of Research for the British Olympic association, leading on the preparation of multiple Olympic, Paralympic and Commonwealth teams. I’ve known Greg as an acquaintance for many years, well enough to be on first-name terms and have a beer with after completing an event. The last was Marathon de Sables back in2015, sat around the hotel pool in Ouarzazate, Morocco. You may be more familiar with Prof Whyte as the man who helps celebrities to achieve incredible feats as part of Children in Need. Since first helping David Walliams to swim the Channel back in 2005, Greg has been involved with 31 more ‘Children in Need’ challenges. You can find out more about these HERE.
I recently watched Greg's latest documentary Black & Whyte, a 45’ epilogue detailing his attempt to achieve the coveted black T-shirt award at the Norseman Triathlon. In fact, as I was watching the film myself it brought back some very vivid memories of my own Norseman adventure back in 2009 (I did get a black T-shirt, just in case you were wondering).
This is another enthusiastic discussion and as usual, we dive into plenty of topics including:
- How does an Olympic medalist stay motivated once they are past their peak?
- How does the stress level at the Olympics compare to say Norseman or other challenges?
- Comparison is the thief of joy!
- Which was your most hellish challenge and which the most enjoyable/satisfying?
- How did you become the trainer to the stars?
- Which of your celebrity challenges gave you the most satisfaction and why?
- Greg’s own daily routine and thoughts on tracking blood sugar or HRV
- Some common-sense advice about nutrition
- In 'The Whyte Answer' what is your most asked question, which question do you wish people would ask, and what do you hope you never get asked?
- Greg answers some listener questions in a mini version of “The Whyte Answer"
To follow Greg please visit his website
The Whyte Answer
You can also follow him at the usual social media places
Instagram profgregw
Facebook ProfessorGregWhyte
Twitter @gpwhyte
YouTube
In the podcast we mentioned several links including these
The Whyte Answer - http://www.thewhyteanswer.com
Bean Lite - The new Bespoke Exercise & nutrition App
Greg’s Books Bump it Up
Achieve the Impossible
Some films you might like
Black & Whyte - A Norseman story
Extra ordinary people
Some great blog posts HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
In today's show, I’m joined by a man who helps people to run faster, and he calls himself a movement coach.
Shane Benzie has a coaching philosophy that leads him to take an anthropological view of a runner. Shane believes that if we move like a human is designed to move, that will make us a good athlete. To maximise our potential we must take that human movement and turn it into human performance. His coaching is designed to create an intelligent runner that has the correct perception of their movement. It encourages them to see changes in gait as a software change rather than teaching the physical body new tricks.
This is a great conversation that looks at running improvement from a completely different perspective and we chat about a diverse range of topics including:
- How everyday movement patterns influence your running style
- The benefits of using a stand-up desk
- Counting strides and why it leads to an imbalance in run technique
- The role of the fascia
- The ’tensegrity model’ and the ’sea of tension’
- Understanding what good movement looks and feels like
- What is the optimal running cadence?
- Foot strike and the ’tripod landing'
- Running drills and why they are not necessarily a good thing
- Shane’s 4 tips for better running
To find out more about Shane please visit his website, RunningReborn.com
You can also find him on the usual social media channels:
Facebook - RunningReborn
Instagram - Shane.benzie
Twitter - @runningreborn
Here are some of the links we discussed:
We talked about Shane’s book “The Lost art of Running”
And also about this book “Natural Born Heroes”, which references the involvement of fascia in movement generally, and running specifically.
Please also check out previous podcasts with:
Sanjay Rawal where he talks about his experiences of running with Navajo Indians
Kelley Starrett talking about movement, mobility, and being in the ‘ready state’
Sarah J Pitts injury reversal and movement specialist
Malcolm Brown on enjoying running and how to be a better runner
Louisa Holmes how to ‘bullet-proof’ your body
Here are some links to other topics in the conversation:
Video of Tirunesh Dibaba running style
'Do you run wrong?’ Shane Benzie reveals the best running technique in this video
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
On today's podcast, I have a very special guest, my brother, Jonathan Ward.
Jono is not a triathlete, and these days he’s not a competitive sportsperson. In fact, his daily routine is designed to keep him as healthy as possible. You’ll hear about his previous health problems during our conversation. As a result of those issues, Jonathan took time to study with Brene Brown in the US to become a Courage Coach. The reason I've invited my brother onto the show is to discuss mindful self-compassion. This is something that I've become more interested in as I've sought additional ways in which to help individuals become High Performance Humans.
I think Jono was a little nervous about being interviewed by his older brother but as you’ll soon appreciate, there was absolutely no need for his anxiety.
Self-compassion is not a subject that's often linked with endurance sports but if you pay close attention you might discover a new skill that will help you achieve higher levels of performance as a human and an athlete.
During our chat we discuss:
- Jonathan explains what self-compassion is and why it's different from self-pity and self-indulgence.
- The 3 key components of self-compassion
- How self-compassion creates healthy behaviours and has positive long term benefits
- Resilience and ‘bouncebackability’
- Self-criticism is NOT a motivator and why positive self-talk is better
- When you feel under pressure the 2 questions that you must ask yourself
- How to practice self-compassion
To find out more about Jonathan visit his website, Courageous Living Coaching
You can also find him on Instagram - courage.coach
Jonathan has a new course on 'Mindful Self Compassion' starting on April 24.
You can find out more about that HERE
To find out more about Brene Brown visit her website, https://brenebrown.com
Brene Brown Ted Talks:
The power of vulnerability
Listening to shame
Brene Brown's Book, Daring Greatly
To find out more about self-compassion please go HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
My guest on today's show is Dr. Jeffrey Sankoff, an ER physician and triathlete from Denver, Colorado. He has been a triathlete for over 20 years and also working part-time as a triathlon coach (a.k.a TriDoc) for the last 5 years. Since January 2020, he has been on the front line at Denver Health in the battle against Coronavirus. All of these experiences make him uniquely placed to understand the effects of COVID on endurance athletes and he's written extensively on this subject for TrainingPeaks, Triathlete magazine, and others. Much of the triathlon-related work he produces (blog posts, podcasts, etc.) attempts to help athletes and coaches make sense of the mass of data around training and health. Jeffrey specialises in studying the research and translating it into trusted, easy to understand information that we can all use.
As we come out of lockdown and are full of optimism for racing in the next few points and beyond we discuss:
- Avoiding COVID until you have the vaccine
- Recovering from COVID and return to training - What do we know so far, and Tri Doc’s advice based on his experience as a physician & triathlete?
- Is ‘long COVID’ any different from post-viral syndrome after the flu?
- Post-vaccine what habits/behaviours should endurance athletes continue with? What habits/behaviours should we not go back to?
- On the health bell curve, where do triathletes generally sit?
- What have you learned from the COVID pandemic as a physician, as a triathlete, and as a coach?
- Strategies for long term health
- Exercise and ageing - if we want to be doing triathlon in our 70’s what should we be doing now?
How to find Jeffrey Sankoff, MD - The TriDoc
First off, try his website - www.tridoccoaching.com
And this one for his new coaching partners www.lifesportcoaching.com
Jeff also hangs out at the usual social media places
Twitter: www.twitter.com/triathmagtridoc
IG: www.instagram.com/tridoccoaching
FB: https://www.facebook.com/tridoccoach
My guests always have lots to share and these are some of the links you might find useful from today's show:
Are endurance athletes healthier than their sedentary colleagues
COVID 19 & Mydocarditis - should endurance athletes be worried
COVID 19 - Long term patient-reported symptoms
Myocarditis risk with COVID 19
What you need to know about endurance training and covid immunity
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
How many of us grew up wanting to be a fighter pilot? Many boys I’m sure and maybe a few girls. How many actually managed to achieve that ambition? A few boys possibly but very few girls. My guest today, Mandy Hickson, is one of only 5 ladies who have flown the Tornado GR4 fast jet on the front line which makes her a very unique person and in my mind the epitome of a High Performance Human.
Mandy Hickson has over 30 years of experience in aviation. She joined the Royal Air Force in 1994 and flew the Tornado GR4 on the front line, where she operated in hostile environments, including patrolling the ‘No Fly’ zone over Iraq. Since leaving the RAF she retrained as a facilitator and coach in human performance factors. Drawing on her experience of calculated risk-taking, decision-making under pressure, and the critical role of the human in the system, she transfers vivid lessons from the cockpit to other management and leadership contexts.
This was an amazing conversation and you’ll be left in no doubt about Mandy's enthusiasm for flying and life in general. Some of the topics we cover are:
- The need for speed
- Breaking through the glass ceiling and being a successful woman in a man’s world
- Overcoming the odds and being set up for failure
- The importance of building a team even if you compete in an individual sport
- Feeling valued and being empowered to make decisions
- Building relationships
- Being the best you can be and competing with yourself
To find out about Mandy please visit her various social media channels HERE.
Mandy also talked about her book “An Officer, Not a Gentleman”. You can purchase a copy HERE.
In the show we also talked about:
Mandy’s Kilimanjaro experience. You can watch a short video of this on YouTube HERE.
Get a flavour of Mandy’s time flying fast jets “Step into my office”.
Interview with US Navy pilot, Admiral Scott Jones.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Some of you folks may know that one of my other hobbies during the summer months is to work as an announcer at Outlaw triathlon events. I’m lucky enough to have called some of you across the line, sometimes more than once. It’s a tough job working as an MC, and it’s more than just talking all day (something which I can do well!).
Sad as it is that your triathlon events have been offline for over 12 months, spare a thought for those for whom events like these are how they earn money. My guest today is one such person, for whom 2020 should have been his best year ever of race announcing. Steve Fleck is one of the leading Endurance Sports Race/Event Announcers & Commentators in North America for cycling, running, and triathlon races and events. It's a natural extension of a life spent running, cycling, and racing triathlons since his mid-teens and wearing multiple hats in and around the business of endurance sports in Sales, Business Development, Media, Marketing, and Communications. He lives in Aurora, Ontario with his wife, Paolina, and their dog, Gravy.
Steve and I started chatting about recording this podcast in Kona way back in 2019 bc (before Covid) and it’s taken us almost 18 months to get it done, so I hope you envy the chat as we catch up about:
- How the pandemic has hit endurance sports, and what events might look like going forward
- How the pandemic affected Steve’s race announcing business and scrambling for other work to fill the gap
- Government financial support, and who has helped race organisers since March 2020
- PTO: how they stepped up in 2020 and their role in helping triathletes in the last 12 months, including the Daytona race
- That Lionel Sanders Canadian 1 hour track record
To find out more about Steve and to follow him on social media please visit these channels
Facebook - SteveFleck
Twitter @SteveFleck
LinkedIn flecksteve
PTO & paid maternity leave for female triathletes
Lionel sanders 1hr Canadian Track record with Steve Fleck as m/c
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
For the past few weeks, I’ve been reading "Peak: The New Science of Athletic Performance That Is Revolutionising Sports” and it is fascinating. In fact, I loved it so much I gifted it to a dozen of the individuals I coach. So I am delighted that the author of that book, Dr. Marc Bubbs, is my guest on today's show.
Dr. Bubbs is the Performance Nutrition lead for Canada Basketball and consults with pro sports teams in NBA, NHL, and MLB. He is also an international speaker and a qualified strength and conditioning coach.
What really attracted me to the book was that the first section - Foundation - focusses on sleep, microbiome, nutrition. So it adopts a very similar format to my own vision of High Performance Humans.
I had so much to ask Marc that we didn't really manage to cover everything in detail (don’t worry, he's agreed to come back for another podcast) but we still covered a lot of topics including:
- Why elite athletes have better immunity than most and how that helps them
- Vitamin D as a must-have supplement during COVID
- Getting the basics right and why you must focus on process and mastery rather than the outcome
- How lack of sleep affects immunity, health and ultimately training consistency
- Returning to training after a bout of coronavirus
- Training volume - Figuring out the minimum effective dose for you to make progress
- Nutrition - avoiding social media noise and going with the consensus
- Blood sugar and the benefits of wearing a constant glucose monitor
- Sleep trackers, power meters, etc. - Why are you using them and what benefit do you hope to gain?
- Creatine supplementation - worth considering for endurance athletes
LINKS FOR THE SHOW NOTES
To find out more about Dr. Marc Bubbs please visit his two websites…
DrBubbs.com and AthleteEvolution.org
You can follow Dr. Bubbs on these social media channels
Check out the Dr. Bubbs Performance Nutrition Podcast on YouTube,iTunes, etc. SUBSCRIBE and you won't miss any of the world-leading experts!
DrBubbs Performance Podcast
And of course, there is his book which is how he came to be a guest on this show
Peak - The New Science of Athletic Performance.
The book is also a #1 Best Seller on Audible in the USA!
Finally, you may also find these links useful
Research paper - Carb Periodization and 'Fueling for the Work Required https://pubmed.ncbi.nlm.nih.gov/29453741/
Endurance specific nutrition - https://drbubbs.com/blog/2020/6/dietary-nitrates-key-to-better-health-and-performance
Recent blog posts on milk vs plant-based drinks - https://drbubbs.com/blog/2020/7/milk-vs-plant-based-drinks-how-do-they-compare
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
This week one of our most frequent guests, ’The Prof’ Paul Laursen, is back. Why has he been on so often? Because he always offers so much value to any conversation and this one is no different. Today we chat about artificial intelligence (A.I.) and The Prof’s new project Athletica.ai.
Like it or not, the machines are coming and AI is here to stay. It’s been around for many years in other spheres but now coaching apps and platforms are starting to make progress with it, and your life will be a lot easier when the app you use can effectively ‘crunch’ all of the data from your gadgets and wearables. So, will this make coaches redundant? Definitely not! Machines will never be able to replace the empathy that good coaches have with their clients. Having said that, the future will be different and we need to embrace this opportunity. We get into the weeds chatting about a couple of issues around COVID. In the conversation Paul explains all of this as we chat about:
- What exactly is artificial intelligence?
- How AI benefits athletes and coaches
- Machine learning vs pattern recognition
- How Athletica.ai works
- The irony that the most important elements to Athletica are NOT data driven
- Intelligence vs wisdom and why coaches with wisdom are irreplaceable
- Returning to training after COVID and why it’s no different to recovering from the flu
- Nutrients and Vitamin D - The Profs two BIG ways to protect your immune system
The prof has reduced his social media footprint in recent years but you can still find him on these channels
Athletica website
Twitter - @PaulBLaursen, @Athletica_AI
We also mentioned these topics in the podcast.
This article with the Prof and Dr Phil Maffetone
The Perfect Storm: Coronavirus (Covid-19) Pandemic Meets Overfat Pandemic
These books
Breath - The new science of a lost art - James Nestor
The Oxygen Advantage : The simple scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you - Patrick McKeown
The Science and Application of HIIT: Solutions to the programming puzzle - Prof Paul Laursen & Martin Bucheit
The Seventh Sense: Power, fortune, and survival in the age of the networks - Joshua Ramo
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
The subject of today’s podcast is something that very rarely gets talked about in triathlon – saddles. My guest is Daniel Schade, an expert in helping riders find the perfect seat for their ride. Daniel is CEO of Gebiomized who is based in Germany. If you’re not yet familiar with them, you’ll know the riders they have worked with - Frodeno, Kienle, Brownlee, and Haug to name a few.
I was staggered to realize how underrated the importance of the saddle is. For example, think of your own situation. When considering upgrades for your bike to improve performance, where would the saddle be in your list of priorities, if in the list at all?
This was an eye-opening chat for me and I’m sure it will be for you too. During the conversation, Daniel explains how the company was formed, and their unique pressure mapping system which enables them to create the most comfortable saddle for each rider. We also discuss:
- The health and performance impacts of a poor saddle fit
- How stability and comfort on the saddle have a direct relationship to your aerodynamics
- The difference between triathlon and road bike saddles
- 3 biggest saddle errors committed by triathletes, and why you’re probably guilty of at least 2
- Why your first equipment upgrade should be the saddle
- The ‘Secret Saddle Club’
- The importance of understanding how you load your saddle
If you would like to find out more about Gebiomized, please visit their website HERE
To find out specifically about their saddle technology go HERE
You can also find them on these social media channels:
Instagram - gebiomized
YouTube - https://www.youtube.com/user/gebioMized
Facebook - https://www.facebook.com/gebiomized
Twitter - @gebioMized
Here are some interesting blog posts that you might like to read
On outdoor testing including pressure mapping
On comfort increase on the turbo trainer
On fusioning aerodynamics and biomechanics in a bikefit project
This video also illustrates the ‘saddle shuffle’ we discussed relating to Contador. If the commentator on the video listens to this podcast he’ll find out why it’s happening.
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this week’s show, I’m joined by strength and mobility expert, Dr. Kelly Starrett. Dr. Kelly Starrett is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world’s most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
Kelly is super knowledgeable, was great to chat with, and we cover a whole range of subjects including:
- Definition of mobility
- Doing what works and rejecting what doesn’t
- Should we refer to mobility as ‘position transfer exercise’?
- Creating a durable body so you can ‘play’ as much as you want, and doing the best with your body in the context of your life
- How much mobility should we do each day?
- Using social media as a teaching platform?
- Why good mobility allows you to control, NOT compensate
- Foam rolling - yes or no?
- The pursuit of ‘adventure fitness’ rather than racing
SPECIAL OFFER for High Performance Human podcast listeners, get a 14 day FREE trial of The Ready State Virtual Mobility Coach. Click HERE to start your trial today.
If you would like to follow Dr. Kelly Starrett you’ll find him on all of the social media channels, by going HERE
Check out his website - Thereadystate.com
I mentioned the books Kelly has written
Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Ready to Run Unlocking your potential to run naturally
Deskbound Standing up to a sitting world
Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing
Some others items we mentioned
Franz Bosch book…
Kelly Mobility WOD
Born to Run and Natural Born Heroes by Chris MacDougal
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
On this bonus podcast, we welcome back Founder and Race Director of Outlaw Events, Iain Hamilton. We chat about what they learned from putting on Outlaw X in September 2020, and we get into the specifics of the first event of 2021, Outlaw Half Nottingham scheduled for May, and what athletes can expect in terms of race organisation. We specifically cover provisional arrangements for swimming due to lack of preparation time for athletes, and finally we discuss barriers to races happening at all in the first part of 2021 and beyond.
This week’s podcast is another solo cast as I share my thoughts on how to move towards becoming a High Performance Human.
After years of trying to help individuals achieve their triathlon goals, I’m now aiming to help a wider group of individuals upgrade their entire human performance. I’m using the skills and experiences from the last 25 years to focus on sleep, recovery, nutrition, mobility/strength, and mindset to promote better health and longevity and in doing so contribute to better athletic performance if that’s what you want to achieve. Equally, you may just wish to have a really nice balanced life with abundant health and energy living to a ripe old age and enjoying life for as much of that time as you can.
In this episode I share insight on the following:
- Why your body is like a high performance Ferrari
- Health-span versus life-span
- The importance of mindfulness
- How precious time is, and how to use yours more efficiently
- Sleep - the bedrock for everything and how to improve yours
- Some simple and very effective tips on nutrition
- Gut health and its influence on your human performance
- Holistic exercise guidance (not what you might expect for a triathlon coach)
- How you can work to live
- Building better relationships and mental health
Here are links to some of the topics I mention in this episode
To get a copy of my 40-page E-book for just £5, email Beth@thetriathloncoach.com
Join the High Performance Human Facebook community
Sleep podcast with Nick Littlehales
Live as healthy as possible for as long as possible with Paul Clayton
Why the gut is the second brain with Bella Lindeman
Delay Ageing with Colin Rose
Video with Dr Brian Walsh '18 ways Gut Dysbiosis (Bad Bacteria) Ruins your Health'
The Whoop sleep and recovery app
Whoop Blog - posts about sleep and much more
The Oura ring
Precision Nutrition article ‘Fix your gut, fix your health'
Books I mention
Nick Littlehales book ’Sleep’
Matthew Walker’s Book 'Why we Sleep’
The ONE Thing
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Hey folks, today we have a repeat of a show we did 3 years ago, in January 2018. At the time, we released it as 2 shows but today we’re combining them into one. My conversation with Malcolm Brown is just as timely now as it was then, maybe even more so. Malcolm is one of the foremost running coaches in the world. He knows a thing or two about helping athletes to run faster, and the resume of athletes he’s worked with is very impressive: Alistair and Jonny Brownlee, Vicky Holland, Non Stanford, Kelly Holmes, and Paula Radcliffe to name a few. In the first half of this podcast, we talk about a very simple subject: How to run faster. And the answer may surprise you. We cover:
- 3 basic principles underpinning the ability to run fast
- Why you should measure progress over 12 months and avoid changing the plan until that time
- 2 qualities possessed by all top athletes, and which you need in order to succeed
- Why it’s better to be a “Steady Eddie” than a “Shooting Star”
- The importance of being able to relish training and just enjoy being a runner
- Lower limb resilience and its influence on your success
- If you want to race faster than before, do this in training year-round
Moving into the second half of the podcast, we chat about:
- Why endurance sports require a long term (several years) approach to training
- Why it’s important for athletes not to get too worried about the outcome of any particular single session
- The paradox that means no session is critical, but every session is critical, and why training matters but yet it doesn’t matter
- How reading the book “The 7 Habits of Highly Effective People” can help your training
- Why you must be equally enthusiastic about recovery as you are about training
- Why you should aim to peak a maximum of 2 times per year
- How the best performances come when you’re committed physically, mentally, and emotionally
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Since this podcast, I’ve been amazed at how many awesome guests we’ve had who are right at the top of their profession. Today’s guest continues that trend as I chat with Jim Miller, Chief of Performance at USA Cycling. Jim raced as a pro cyclist on US domestic teams in the 90’s alongside a previous guest, Dirk Friel from TrainingPeaks. While racing he started out coaching in a small way, and on retiring he built his own coaching business before being enticed across to USA cycling where he spent the next 17 years. Jim enjoyed a short spell working with Dirk at TrainingPeaks before returning to USA cycling in March 2020 to take up his current position and help prepare athletes for the 2021 Olympics in Japan. This is another fascinating and enjoyable conversation as we chat about:
- Why even in a management role, Jim always negotiates freedom to continue with some coaching
- Remarkable differences between how USA cycling is funded compared to other nations like UK or France
- Measuring HRV and why Jim is a big fan of the Whoop band
- Virtual racing, ’no compromises’, and why it’s important to stay focussed on the long term goal
- Topsy turvy results in pro cycling and why so many young riders are winning
- FTP is important, but why you should understand the ‘real’ requirements for your chosen event
- Polarised training, Stephen Seiler, and why Jim is a big fan of both
- Jim’s top 3 tips for your winter training
Jim is a really interesting and knowledgeable guy, and I would highly recommend you follow him on social media.
You can find him here
Instagram jimmillertime
Twitter @jimmiller_time
If you’re interested in finding out more about USA Cycling go HERE
Other links you might be interested in
Previous podcasts with Stephen Seiler talking about Polarised Training
Part 1
Part 2 - Q & A
In terms of remote coaching and monitoring athletes, Jim is a obviously a big fan of TrainingPeaks and TrainingPeaks-WKO5
Jim is a big fan of the Whoop band as am I. They have some great articles and podcasts on their website HERE, including this one with Lawson Craddock of Pro Cycling team EF Pro Cycling - Last is Hardest
You might also be interested in this Whoop podcast with Kevin Sprouse, Medical Director for EF Pro Cycling
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
On this week’s podcast, we set another record with our oldest guest ever. Colin Rose, the author of 10 published books including Health Defence and Delay Ageing, talks the talk and walks the walk. If you look at the accompanying video you would never believe that Colin is 80 years old, and listening to him you wouldn’t think that either.
I met Colin many years ago when I was introduced to his UniVite supplements business and he is linked with two of my previous guests, Toby Baxendale and Dr. Paul Clayton. I read 'Delay Ageing’ prior to chatting with Colin and much of the advice and guidance dispensed by Colin in the book covers much of the information that I have covered with other guests in the last 12 months. It’s reassuring to find that we are on the same path. If, like me, you have a goal of sliding up to the graveside screaming, “yea ha, what a ride!” then you’ll love this conversation as we give you all of the knowledge you need to make that happen. I hope you enjoy the conversation as we chat about:
- The importance of a healthy microbiome
- Why you should choose foods with different colours
- Another vote for balance and diversity in your diet
- Genetics vs Epigenetics (nature vs nurture)
- The Japanese practice of 'Hara hachi Bu’ or “Stop eating when you are 80% full’
- The real reason why the Mediterranean diet works
- Intermittent fasting, autophagy, and why you need to rid the body of zombie cells
- How to be the master of physical and biological ageing
- Strength training, aerobic exercise, and their contributions to delayed ageing
You can follow Colin on his various social media channels
Wikitia page
UniVite HealthCare
Accelerated learning Systems
Uni-Vite healthcare YouTube site
The following list includes podcasts with topics related to today’s conversation
Dr Paul Clayton - How to live as healthy as possible for as long as possible
Toby Baxendale - High Performance Human
Bella Lindemann - Why the gut is the second brain
To purchase a copy of Colin’s latest book, 'Delay Ageing’ please go HERE
Valter Longo - Longevity Diet
Dirty Dozen - The ‘dirtiest' fruit and veg in the UK with regards to pesticide levels
The Hallmarks of Ageing research paper
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
On this week’s show, I chat with Kyrin Dunston, an obstetrician and gynaecologist (OBGYN) from Atlanta. Kyrin has an amazing story of transformation, losing over 100lbs and healing herself from several chronic illnesses, avoiding conventional medicine and instead addressing the root causes of her issues. In 2011 this was the catalyst for a change of direction in her professional life as well, as she left her OBGYN practice and trained to become a practitioner in Anti-Aging, Metabolic and Functional Medicine with a goal of helping women heal with this revolutionary type of natural medicine.
What I loved about this chat is that it felt like a real-life case study, drawing together some of the lessons learned from recent podcasts on gut health, menopause, and female-specific nutrition (links to these podcasts in the show notes). So here we have a conventionally trained medical practitioner speaking openly about using homeopathic remedies and Eastern style practices which are often shunned by Western medicine in favour of prescribing pharmaceuticals.
I hope you enjoy the conversation as we talk about:
- Breaking the chain of ‘pill for every ill’ and ’surgery for every symptom'
- Fibromyalgia and IBS are symptoms, NOT a diagnosis (this is also something Bella Lindeman mentioned when she talked about Irritable B/S)
- Are you really intolerant to certain foods or do you just eat too much of them?
- Why females should be having the best sex ever in their 50’s
- Why your sex drive is an overall barometer of vitality
- How and why you do sometimes need to actively detox your body
- Once again a guest tells us “mother knows best”
- Food and diet - eating seasonal locally grown foods and variety in the diet
Kyrin is visible on most social media channels including:
Website - KyrinDunstonMD
Instagram - https://www.instagram.com/kyrindunstonmd/
Twitter @KyrinDunstonMD
YouTube - Her Brilliant Health
You might also find these podcasts useful as we discuss some of the areas which Kyrin mentions:
Gut health with Bella Lindeman
Menopause with Juliet McGrattan
Female specific nutrition with Dina Griffin
Health extension with Paul Clayton
Kyrin recently hosted a virtual summit, “Stop The Menopause Madness”. Although the summit was in November you can still get access to the presentations at a super low rate. Please CLICK HERE for more details.
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
It's our last podcast of 2020 and what a year it has been to forget. Actually that's not quite true, because on the podcast we've had some truly memorable guests this year.
Two of my most regular guests have been Steve Lumley and Marc Laithwaite, and together we have become known as the Grumpy Old Coaches. The three of us hooked up on line just before Christmas to record one final podcast to see out the year and as usual, it's just 3 (almost) old men wittering on about how life was better in the ’80’s. I jest, in fact it’s Steve and I enjoying mince pies and red wine, while Marc relaxes on the bed in a Santa hat while we chat about:
- Marc surprises both of us by outlining his charitable work in 2020 (you’ll be impressed with this one)
- The real story about how race organisers were affected in 2020
- What will racing look like in 2021?
- Winners & losers - Our choices for who came out of 2020 smelling of roses and who still smells like s**t
- How the year changed us - what we've started doing, what we continued doing, and what will definitely be going out with the Christmas leftovers
- The one thing that each of us felt really sucked in 2020
- And finally…we end with each of us sharing a Christmas joke
Thank you for listening in 2020. I promise you more great guests in 2021!
If you would like to learn more about the charity Marc is involved with, here is the FB link: https://www.facebook.com/trikidzcharity If you would like to make a donation to Marc’s fund raising efforts, please visit the Just Giving page: https://www.justgiving.com/epickidz
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Hey listeners, it’s Beth here and we have a huge treat for you this week! Simon is put on the hot seat and it’s HIS turn to be interviewed. And better yet, our guest host is none other than the absolutely brilliant Joel McHale, American actor, comedian, writer, producer, and television host. The idea of having Simon interviewed came from of one of our athletes, James Risley (who also happens to be a huge fan of Joel’s). It’s taken almost a year to make this happen . . and what better time to release it than at Christmas. This is our gift to you, and we hope you enjoy listening to it as much as we enjoyed doing it.
You can find Joel on Instagram and Twitter, both are @joelmchale. You can also go to his website, at JoelMcHale.com. If you’ve not yet watched him on Community, it’s an absolute must! You’ll find all 6 seasons on Netflix, and it’ll be some of the best laughs you’ve had all year.
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this week’s podcast, I’m joined by a young lady who I’m certain will have a very exciting future in triathlon. Two years ago, Kat Matthews was a physiotherapist serving in the British Army and racing recreationally as a triathlete. At the end of 2019, she entered and finished her first Ironman at Busselton, West Australia finishing fourth female overall in a time of 8:53. She signed a full-time contract with the BMC-Vifit triathlon team for 2020 and like just about everyone else, it stopped there as the whole world was interrupted by the COVID pandemic.
Of course, she didn't stop training and posted some impressive results in 2020 winning some of the virtual events which took place during the summer as well as National 100mile TT Champion and IM Tallinn 70.3 before victory at Outlaw X in September where she stormed to first place, beating a strong domestic field. The best was yet to come as she then went to Ironman Florida won in 8hrs40 and in the process claiming a slot for Kona in 2021. This is a fun conversation with an up and coming athlete who has a great future as we chat about:
- Signing with BMC and the long-term goals
- Dealing with being a 1st-year pro and COVID - did it cause anxiety, or did it make life easier?
- Differences in training from AG to pro, and the potential pitfalls
- PTO and what, if any, help they have provided
- Thoughts on PTO equal numbers and prize purses between female and male athletes at Daytona
- The whole Florida experience - How WTC made it COVID safe, atmosphere, etc.
- Winning in Florida - the whole race
- What does the future hold?
To find out more about Kat, please go here to her website
https://www.katrinamatthewstri.com/
You can also follow her on
Instagram - https://www.instagram.com/katr_matthews
Twitter - https://twitter.com/Katr_Matthews
Facebook - https://www.facebook.com/katrina.rye
We also talked about
Kat’s racing team BMC-Vfit
Kat’s favourite book of recent times - Becoming - Michelle Obama
Recent article on the Tri247 website
Kat’s favourite song - Proud - Heather Small
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
We’re on a roll right now with some amazing guests and some great learning for you all. This week is no different as my guest is Ironman Legend, Mark Allen.
Mark is a 6-time Ironman World Champion and the only male to have won both the ITU World Championships and Ironman World Championships in the same year. Back in the 80’s Mark was one of the “Big Four” with Dave Scott, Scott Tinley, and Scott Molina. Apart from not having ‘Scott’ in his name he also did a lot of other things differently.
He ritually took 2-3 month off structured training after each Kona race, followed a different nutrition path to most other athletes (who as Dave Scott explained were mostly on the fashionable at the time, high carb/low-fat diet), and he embraced the spiritual side of health and fitness, hooking up with Huichol Shaman Brant Secunda to prepare for his big races.
Since retiring in 1996 he has continued on the healthy living path. This is a key focus of our discussion today, particularly in light of the current COVID19 pandemic. We discuss many subjects, including:
- Learning patience and discipline through years of swimming
- The benefits of a simplified training environment
- Mark delivers a short physiology lesson about how the body uses fat and carbs for fuel
- Talking MAF - Mark shares his frustrations at how slow MAF running was when he first tried it. LISTEN CAREFULLY as he describes having to run almost 3mins/mile slower than his Ironman race pace!
- The huge benefits of exercising outdoors
- At 62, how does Mark Allen keep fit?
- Stress, and why you must take into account total stress load from everything in your life, not just training
- The keto diet, and why it’s generally a good idea to stay away from extremes of anything
- Mark’s tips on how to train for 2021 and protect yourself from coronavirus
To follow Mark Allen please visit his website
MarkAllenCoaching.com
You can also find him on
Instagram - markallengrip
Facebook - MarkAllenCoaching
Twitter - @CoachingMark
Fit Soul, Fit Body - Mark Allen & Brant Secunda website
We also chatted about all of the following
Mark talked about a couple of books…
Firstly Fit Soul Fit Body - 9 keys to a healthier happier you
And also Art of Competition
In recent months, Mark has been writing a series of blogs and filming videos for YouTube about keeping it simple.
Shed Talks - Mark Allen’s videos on how to keep life simple
The Mark Allen Blog posts about “Keeping it simple”
We chatted briefly about that race in 1989. You know the one.
If you want to read the inside story from the two main characters, go HERE—>>1989:The Story.com
I also recorded a podcast with Mark and Dave Scott to chat purely about this subject HERE—>> Dave Scott and Mark Allen
Mark is a big fan of strength training and mentioned using Tonal - the smartest home gym
You can also watch a short video of Mark using Tonal, right HERE —>>Mark Allen's Tonal workout for Triathletes
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Boulder isn’t just a great place for triathletes to hang out. These days it seems like a large number of my guests also hang out there including today’s guest, Dina Griffin.
Dina is a sports dietician who not only addresses needs related to disease and illness but also takes a proactive approach in optimizing health to prevent disease, deficiencies, and breakdowns via personalized sports nutrition coaching, consulting, and physiology testing. I have specifically invited her onto the show to chat about nutrition for female athletes.
I first met Dina, virtually of course, when she presented this topic to a group of TrainingPeaks coaches a few weeks back and I thought, why have we never had a guest on to speak about this? So here she is and it’s another great conversation as we discuss:
- Why nutrition education is an important first step to improving your health and performance
- Key differences to female physiology in Pre, peri, and post menopause
- The differences in nutritional approach during each phase
- How and what to adjust in your nutrition programme during the low and high hormone phases of your monthly cycle
- Some training alterations you might want to consider during the same phase
- Benefits of protein and why you should probably eat more
- Lift Heavy Stuff regardless of your age (TIP: The third time this topic has come up. If you haven’t got the message yet….)
- Gut health and why focussing on this in your 30’s will help during peri-menopause
- Supplements - should you take them and if so which ones
To find out more about Dina Griffin, please visit her website https://nutritionmechanic.com/
You can also find Dina on:
Instagram - https://www.instagram.com/nutritionmechanic/
Facebook - https://www.facebook.com/dina.howtongriffin
We covered several other subjects during the show and here are some of the links:
Recent podcast on Gut Health with Bella Lindeman
FitRWoman app - track your period and train smarter
WildAI - turn your menstrual cycle into an advantage
Feed Zone Portables A cookbook of on the go food for athletes
Feed Zone Cook Book Fast & favourable food for athletes
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Since COVID19 hit the world, triathletes have suffered just like everyone else. Limited opportunities to train and virtually no racing apart from virtual. The Professional Triathletes Organisation (PTO) has been a big help to triathlon, distributing grants to help athletes survive and in recent months, bumping up the prize purse at selected races (£15k for Helvellyn and Outlaw X in the UK) for the pro athletes racing. On December 6 the PTO Challenge Daytona will air and this event will have the biggest prize purse ever offered for a professional triathlon race with £1,150,000. There will be an equal number of pro male and female starters and the prize pots are identical. In another first, the prize money will be distributed among all athletes with every starter guaranteed to take home a minimum of $2500.
In this week’s episode, I talk to 2 talented Canadian athletes who will be racing in Daytona.
Taylor Reid has five professional 70.3 victories (including three Ironman 70.3 victories) and has been on the podium fifteen times. After chasing the Olympic dream for 7 years, he had some success winning the U23 Canadian Champion in 2013. He then made the switch to long-course triathlon in 2014, focusing on the Ironman 70.3 events all around the world. The longer event, which required more endurance, suited his strengths. Alongside his triathlon career, Taylor is also a spokesperson for dyslexia, sharing his story with the world to help raise awareness about dyslexia.
Jackson Laundry is a two-time Ironman 70.3 champ (Raleigh 2018, Mont Tremblant 2019) and has eleven 70.3 podiums. He was also the winner and co-organizer of the 2020 Canadian pro tri championship, a race that he and Taylor decided to host in order to give the community something to look forward to and give fellow athletes a high level race. It was a huge success, bringing many of the top Canadian athletes together, with their own private TV crew and CBC coverage. Taylor is also the co-host of "The Real Triathlon Podcast” and has had a successful virtual race season in 2020, taking 4th place at the 2020 Zwift pro tri series, 2nd place at Ironman VR14, and winning 1 stage of the Super League e-series.
Listen in to the interesting conversation with these two enthusiastic, personable and professional triathletes trying to make their way in the world and giving back a little as they continue their journey. Hopefully you’ll appreciate this as well as we chat about:
- Life as a pro triathlete - living the dream or scraping a living
- The life of a professional triathlete during lockdown in Canada
- How COVID 19 has disrupted their training and racing plans
- PTO and the impact it’s having on professional triathlon
- An athlete turned race organizer, and getting a better appreciation of the work done by race promoters and volunteers
- Challenge Daytona
To find out more about Jackson:
Website - https://www.jacksonlaundrytri.com/
Instagram - @jacksonlaundrytri
To find out more about Taylor:
Website: - http://www.taylor-reid.com/
YouTube - https://www.youtube.com/channel/UCIj6iRJupVYsVB06igYz9zQ?view_as=subscriber
Twitter/instagram: @TC_Reid
We also talked about:
"The Real Triathlon Podcast": hosted by Jackson and two fellow pro triathletes
You can find that here - https://therealtriathlonpodcast.podbean.com/
Podcast Instagram handle is @therealtripodcast
Here is the link to the race highlights video for the Canadian Pro Triathlon Championship.
https://m.youtube.com/watch?v=k_Cek3u8Jfo&t=4s
Taylor talked about his work increasing awareness of dyslexia. You can find details here
Dyslexia:
https://idyslexic.com/
@everydaydyslexiaheroesproject
https://www.idaontario.com/
https://www.dyslexiacanada.org/
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In today’s show, another of my old coaching buddies is back to chat about what’s been happening in his coaching world during the last 6 months.
David Tilbury Davis is a triathlon coach who works with athletes who have a ”performance mindset”. Among the athletes he currently works with are Lionel Sanders, Kim Morrison, and Rasmus Svenningsson and we chat about each of them today.
I’ve known David for over 20 years during which time his journey has seen him progress from novice to one of the world’s prominent long-distance triathlon coaches via Spain, Texas, Seattle, and now Finland.
I love watching my friends develop on their own journeys and David is no different. It’s a real pleasure to welcome him back onto the show to share some of the knowledge and experience he’s gained in the last two decades. I just wish that this catch-up could have been over a beer or two at some race venue but that’ll have to wait for another time. For now, listen in as we chat about:
- The Lionel Sanders 1-hour Canadian record attempt
- Differences between riding a track bike and a TT bike (TIP: there are way more than you think)
- Training like a triathlete while aiming to break a cycling record
- Combining a cycling record attempt with setting a 5k running PB
- Rasmus Svenningsson solo sub-8 hour Ironman
- Giving athletes free rein to try something different
- David’s thoughts on the upcoming PTO Challenge Daytona Pro race
- Why polarised training for triathletes is not quite as simple as 80/20
To follow David on social media or find out a bit more about him or his athletes please use the following links
Website - Tilburydavis.com
Instagram - coachtilburs
Twitter - @tilburydavis
We covered a lot of ground in this conversation so here are the links to some of what we discussed:
Books
Dark Horse - Achieving success through the pursuit of fulfillment - Todd Rose
Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success- Steve Magness
Conscious Coaching The Art and Science of Building Buy in - Brett Bartholomew
Will It make the Boat Go faster - Ben Hunt-Davis
Lionel Sanders 1-hr record on YouTube
Some of Lionel’s training sessions for the 1-hour record
Session 1
Session 2
Lionel’s 5k PB attempts
Session 5 & 6
And there’s more on this page HERE
David mentioned the performance profiling document he uses with new athletes. It’s based on this research paper:
Pelletier, L. G., Fortier, M. S., & Vallerand, R. J. (1995). Toward a new measure of intrinsic motivation, extrinsic motivation, and motivation in sports: The Sport Motivation Scale (SMS).
We also discussed this paper with regard to polarised training for triathletes - The Polarization-Index: A Simple Calculation to Distinguish Polarized From Non-polarized Training Intensity Distributions
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
My guest today is Dr. Tommy Wood. I’m so glad to have him on, and I know you are going to love this episode! Tommy has the ability to make the complex sound simple, and his depth of knowledge on a wide range of topics is amazing.
Dr. Wood is a research faculty at the University of Washington (UW) in the Department of Pediatrics. His work focuses on ways to increase resilience of, and treat injury of, the developing brain. This may not seem relevant but his knowledge of brain injuries provides some interesting comments on what we can all do if we bang our head falling from our bikes. With a Bachelor's Degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo, he has a more than credible background. He also serves as President of Physicians for Ancestral Health, and is on the scientific advisory board of Hintsa Performance. Of more relevance to the conversation is that Dr. Wood has invested much time in developing easily-accessible methods with which to track human health, performance, and longevity. He has published and spoken on multiple topics surrounding functional and ancestral approaches to health, including examining the root causes of multiple sclerosis and insulin resistance. He uses his experiences in coaching and competing in rowing, CrossFit, powerlifting, and ultra-endurance racing to inform his day-to-day interaction with clients looking to achieve long-term health and performance.
I had so many questions for Dr. Wood that we spoke for quite a long time but you won’t notice the minutes tick by as we discuss:
- How to balance winter training goals of improving fitness while still maintaining an immune system resilient enough to withstand coronavirus
- Why a keto diet might work for endurance athletes, as long as you are patient
- Polarised training - a good choice for longevity
- Tommy’s "If it’s working for you, how can I argue with that?” philosophy to training and nutrition
- Nose breathing and why it’s the easiest way to make sure you keep your training intensity low
- Advice on getting better sleep (TIP: it’s what you’ve heard before but it never harms to have good advice independently confirmed)
- Lifestyle medicine advice on how to die young as old as possible
- How Omega 3 fats and creatine supplementation might help if you have a bike crash and hit your head
Tommy has such a depth of varied knowledge, I’m pretty certain you would like to follow him. Here are the best places:
Website - https://www.drragnar.com/
Instagram - https://www.instagram.com/drtommywood/
Twitter - https://twitter.com/drragnar
“Metabolic health and lifestyle medicine should be a cornerstone of future pandemic preparedness”
Tommy mentions Dr. Terry Wahls when we were chatting about how he helped his step-brother with MS - You can read more about Dr. Wahls HERE and also find out more about her book
The Wahls Protocol: A radical New way to treat all auto-immune conditions
If you have suffered with a head injury then Tommy mentioned a book which you might be interested in, “How to feed a brain” by Cavin Balaster
If you are interested in using creatine as a supplement then the best source is Creapure. To check the integrity of all supplements then go to Informed Sport if you are in the UK and NSFsport if you are in the USA
We talked about the benefit of sun light or bright light. A simple way to test this is to install a LuxMeter app on your phone. This is the link to the iPhone version.
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
My guest today is the Chief Evangelist and co-founder of TrainingPeaks, Dirk Friel.
TrainingPeaks was formed in 2002 and is the world’s leading online training log. It allows you to plan and record your workouts, map your routes, upload data from a training watch, heart-rate monitor, or GPS, and more. From that point, if you choose, you can analyse the data and use that to inform future training plans. As a coach I have been using TrainingPeaks for over 10 years now and while there are other options, I find this one to be the most comprehensive.
You may recognise the surname Friel and that's because Dirk is the son of legendary triathlon coach, Joe Friel. As you might imagine, Dirk grew up in a very active household and from an early age found himself immersed in the sport of cycling. In his late teens he had enough talent to take a risk and try his luck in that hotbed of Northern European cycling, Belgium. This was at a time when there were very few US cyclists in Europe. The first US cycling team, 7 Eleven, had debuted a few years before and riders like Andy Hampsten and Greg Lemond were starting to make a name for themselves. Dirk eventually managed to get himself a contract with a local team and eventually a pro contract after missing out on selection for the 1992 Olympics. 10 years later, after racing pro in the growing US domestic programme, he retired and shortly after co-founded TrainingPeaks. Dirk now resides in Boulder, Colorado with his wife and daughter, and aside from his work at TrainingPeaks he pursues his passion for ski mountaineering (Ski-Mo).
As a Coach Education ambassador for TrainingPeaks, chatting with Dirk was a bit like interviewing your boss but it certainly didn't feel like that. Please enjoy listening in as we chat about:
- How does a teenage cyclist from the US find himself riding with a local team in Belgium?
- Learning to race, the hard way
- Riding with Sean Kelly and beating Bobby Julich (3rd TdF, 1998) in the State Championship
- Living the dream as a pro cyclist: (TIP – it’s not that glamorous)
- How does an ex pro-cyclist keep fit in ‘retirement’?
- The life of an entrepreneur and the goal of trying to 'replace yourself’
- Artificial Intelligence and the future of TrainingPeaks
- Responding to COVID19 - vulnerability & team building
- Endurance Coaching Summit - pivoting to a virtual summit
The Endurance Coaching Summit was originally scheduled to take place in London on Nov 18-20. Due to COVID19 restrictions this event is now a FREE conference for 2020. There are some fantastic speakers - Stephen Seiler, Gwen Jorgenson, and Stacy Sims to name but a few (see more of the speakers HERE)
To sign up for this year’s conference, please click HERE
We've teamed up with charitable partners around the world to help give back to the endurance community during this time of need. With all registration costs being waived for the 2020 Summit, we hope you will consider supporting one of these great organizations below. For every donation received, TrainingPeaks will match dollar-for-dollar up to $20,000!
To make a donation, please CLICK HERE (Simon’s note…The summit would normally cost over £200 to attend plus your travel and accommodation costs. You are saving a ton of money and getting a whole lot for FREE. How about putting just £5 of that saving to good use by making a donation? I’ve already committed my donation!!
To follow Dirk the best place is Instagram
Below are links to some of the subjects that we covered in the chat
If you don't already have a TrainingPeaks account sign up HERE for a FREE basic account.
Dirk mentioned a Ski-Mo challenge that he completed Haute Route - Chamonix to Zermatt. Read more about that HERE
Three books Dirk mentioned
The Happiness Advantage - Shawn Achor - The seven principles of positive psychology that fuel success and performance at work
Grit - Angela Duckworth - The power of passion and perseverance
Peak - Anders Ericsson - secrets from the new science of expertise
Dirk’s favourite wine - J. Lohr - Cabernet Sauvignon
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this week’s podcast there is no guest as I go back to solocast mode and describe how to set up your winter base plan. In recent months I’ve chatted with some great endurance coaches and scientists such as Dr’s Stephen Seiler, Dan Plews, Paul Laursen, Phil Maffetone, and Alan Couzens. I’ve shared in depth discussions about MAF training , Polarised and 80/20 approaches, as well as High Intensity Interval Training (HIIT).
There’s a lot of cross over with some of these theories, and because training zones are not black and white, I realize that sometimes it can cause confusion. In this episode, my intention is to clarify all of this and give you my own ‘real world’ interpretation of how to put together a Winter Base Plan with the right balance of endurance, intensity, and strength whilst at the same time protecting you from the continuing threat of coronavirus by not pushing too hard over winter and overtaxing your immune system.
Listen in as I discuss:
- Recap some basic physiological principles and how they apply to your training
- Understanding your goal
- Definitions of MAF training, how to calculate your MAF HR, and some of the variables
- How polarised training (80/20) really works and why it’s an obvious choice for your winter training
- How and when to insert HIIT training into your plan
- Why I feel you should avoid “sweet spot” training during the winter
Your questions answered, including:
- MAF HR zones for athletes over 60 years of age
- Over-reaching - The fine balance between doing enough and too much
- Does MAF work for all levels of athlete experience?
To calculate your MAF HR, please go HERE
Dr. Maffetone reviewed the 180 formula and offered these insights to some of the other factors which might influence your progress HERE
To listen to previous podcasts about some of today’s subjects, please click on the links below:
Dr. Stephen Seiler Talks Polarised training, Part 1 & Part 2
Prof Paul Laursen talking HIIT
Dr. Dan Plews - Training for Ironman
Dr. Phil Maffetone - Staying consistent through the winter
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
It’s taken a while but finally Simon manages to pin down an expert to chat with him about menopause. Dr. Juliet McGrattan is a former GP who after 16 years decided to hang up her stethoscope and follow her passion, using medical knowledge and experience to improve health through physical activity.
She wrote a book, Sorted: The Active Woman’s Guide to Health, which was published by Bloomsbury Sport in 2017 and won first prize in the Popular Medicine category at the 2018 British Medical Association Medical Book Awards. She is also the resident Health Expert for Women’s Running UK magazine and writes frequently for other paper and online publications. Juliet is the Women’s Health Lead and Master Coach for the 261 Fearless Global Network founded by Kathrine Switzer which empowers women from every race and background to find courage through running. She is the Founder and Director of 261 Fearless Club UK and founding member and coach of local clubs 261 Fearless Club Lune Valley and 261 Fearless Club Lancaster. Finally, she worked for three years for Public Health England as the Lead Champion for Physical Activity in the North West of England.
In this show Dr. McGrattan answers listener questions, the request for which created a huge response. The questions covered a huge range of subjects including:
- Why good communication skills can be the best help to your wife, partner, friend during the menopause
- What you can do in advance to prepare for the menopause
- Perimenopause and contraception
- How to train through perimenopause and menopause
- Why eating nutrient dense, real food will help you more than supplements
- Tips for countering ‘menopause belly’
- Hydration - what you need to know and do to counter night sweats and hot flushes
- Raising your metabolism, building muscle mass and bone density - why you must lift heavy weights
- 5 simple tips to help make your life easier during menopause
To find out more about Dr Juliet McGrattan use these links
Links:
Website https://drjulietmcgrattan.com/
Twitter @DrJulietMcG https://twitter.com/DrJulietMcG
Insta: https://www.instagram.com/drjulietmcgrattan/
FB: @DrJulietMcGrattan https://www.facebook.com/DrJulietMcGrattan/
261 Fearless https://www.261fearless.org
Blog: https://drjulietmcgrattan.com
Book: https://www.bloomsbury.com/uk/sorted-the-active-womans-guide-to-health-9781472924797/
We also chatted about the following resources that you might be interested in
Dr. Stacy Sims book Roar
Menopause Matters website
Research paper on the phenomenon of ’The Active Couch Potato'
UKAD Prohibited supplements list
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Simon is once again joined by Steve Lumley and Marc Laithwaite as the Grumpy Old Coaches reunite for a fourth podcast. This time they are answering questions sent in by listeners and members of our Facebook tribe. As promised, there are no holds barred so if you asked a silly question be prepared for a silly answer. Of course, the GOC’s do have a sensible side and still manage to retain some professional dignity when answering your serious questions. In this episode:
- Marc explains why he was imitating Magnum PI by wearing a blonde wig
- Simon finds out he’s not as popular as he thought as he gets left off the desert island invites
- Marc travels back in time to advise his younger coaching self not to be such a cocky, know it all
- Advice on how to avoid low back pain and saddle sores on your TT bike
- How to be faster in transition
- The GOC’s fess up on their biggest ever mistakes in racing
- How to pace your race if you have no power meter
- Peeing on the bike during a race - yes or no?
- Which bad habits of triathletes wind our coaches up the most?
- Simon reveals what he was thinking when riding up Hovis Hill
Here are some links that we made reference to during today’s episode
Simon riding up Gold Hill, Shaftesbury, made famous in the Hovis advert
Magnum PI does Ironman (be warned, It's dubbed in German. Maybe someone knew the Germans would dominate Hawaii one.)
TrainingPeaks article by Dr Andy Kirkland on The Dunning Kruger effect referred to by Marc
Asker Jeukendrup website MySportScience, referred to by Steve
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Living to 100 and getting my telegram from the Queen (actually it’ll probably be a king by then) has never really interested me that much. On the other hand, living until I’m in my mid 80’s and still having a full and active life - working, travelling, hanging out with friends, riding my bike - now that does interest me. I think I’ve said before that the triathletes I see crossing the Ironman finish line aged 80+ are a real inspiration. There is actually a term for living a healthy and active final stage of life and then passing away after a very short illness. It's called 'morbidity compression’ and today’s guest is an expert on how we can make this happen.
Dr. Paul Clayton is a clinical pharmacologist and pharmaco-nutritionist. He states, “I obsess about food, nutrition and health so that you don't have to”. I don’t think I need to remind you that in recent years I’ve become much more focussed on health, and how nutrition plays a big part in this and subsequently in our athletic performance. According to Dr. Clayton, we (as humans in the western world) are much less healthy than the mid Victorian navigators (the labourers who dug the canals and railways by hand). In fact, the Victorians were poster models for morbidity compression, with males enjoying life spans very smilier to our own but being healthy and active for much much longer.
If you are interested in the actions that you can take to live a full and active life, then you’ll find many simple ideas in this podcast as we chat about:
- Why your athletic performance will always be sub-optimal if your nutrition is below par
- The Victorian navigator daily workload and why it would cripple most 21st century humans
- What your grandmother had in common with Hippocrates
- Why you should get an allotment
- You’ve finished an Ironman, but are you really that healthy?
- Dr. Clayton’s top tips on how to live a healthy and active old age
- Some advice for those who work night shifts, especially rotating shift patterns
- Why you should avoid the medical profession if you want to live long and healthy
To follow Dr. Paul Clayton the best place is his website, https://drpaulclayton.eu/
And you should definitely visit the Blog page on Paul’s website HERE as well as the page titled ‘White Papers” including the subject matter for this podcast
Health Extension - a better road to life extension
Dr. Clayton has written 5 books
Strengthening your Immune system - How to fight infection, allergy and auto-immune disease
Let Food be your Pharmaco-Nutrition
After Atkins and other low carb diets
Out of the Fire - why chronic inflammation is the root of all disease, and how to put out the flames
Health Defence - how nutrition is the key to a maximum healthy lifespan
We also talked about the working life and diet of the Mid Victorians. You can read more about those in these 3 papers, titled “An unsuitable and degraded diet? . . “
Part one: public health lessons from the mid-Victorian working class diet
Part two: realities of the mid-Victorian diet
Part three: Victorian consumption patterns and their health benefits
For more information on health protocols, please email mdorricott@yahoo.com
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
This week we bring back one of our most popular guests, Dr. Phil Maffetone. This show is from the archives, if you can remember all the way back to July 2019. It's just as timely now as it was then, maybe more so as we're heading into the winter months.
In this episode, Phil discusses:
- A recap on how to determine your true MAF heart rate
- The relationship between MAF HR, aerobic threshold, maximal fat oxidation and why MAF is actually better and more reliable than expensive and time consuming lab tests
- How heat can affect performance, and how to adjust accordingly
- Why it’s ok to consume sugars from natural sources like honey and berries, and how the body treats them differently to refined sugars
- Dr Maffetone's simple prescription for a disease free life of optimal performance
- Why Phil loves fartlek training for intensity
- What you must do if MAF isn’t working for you
In this episode we also discussed the following items/links:
2 week test to determine carbohydrate intolerance
The Overfat Pandemic why athletes who do lots of training may still look fat
Athletes: Fit but unhealthy
Fartlek training
The MAF test
You can find Dr Phil Maffetone at various social media sites including:
Facebook https://www.facebook.com/philip.maffetone
Twitter @DrPhilMaffetone
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
I’m excited to introduce this week’s guest, Bella Lindemann, who is a specialist in functional diagnostic nutrition and whose area of expertise is the gut, and specifically those individuals who have Irritable Bowel Syndrome (IBS) and associated complaints.
The gut is often referred to as the second brain. As humans, we give the gut a lot of credit for the way we think and act and it crops up time and again in phrases that we probably don’t even realise we are using, such as “I have a gut feeling” and “trust your gut”. Everything you eat or drink goes through the gastro intestinal (GI) tract, which is like a garden hose filled with bacteria, good and bad. In fact, this ecosystem is known as the microbiome. As well as digestion, these bacteria have a huge influence on the immune system and consequently our health. Many of you have probably experienced an upset stomach after a spicy meal or over consumption of alcohol. And many triathletes, including myself, have endured a wide range of gut issues, especially in longer distance events.
This is a fascinating podcast and may well answer many of your gut related questions. If it doesn’t, please let me know so that we can get Bella back on for another show to answer your specific queries. Topics we chat about in this show include:
- Common gut issues and why they occur
- The importance of eating a diverse range of fruits and vegetables (see my challenge HERE)
- Yet another expert suggests avoiding refined sugars and processed foods
- Grape polyphenols and why a daily glass of red wine might be a good thing
- Runners tummy and how to overcome the problem
- Should you take pre or probiotics on a regular basis?
- Does IBS really exist and is there a cure?
- Why you get GI problems during long distance triathlons
- The ‘Clean 15’ and ‘The Dirty Dozen’
- Bella’s top 5 tips for a healthy gut
To find out more about Bella and her services, please use the links below
Website - The Functional Gut Health Clinic
Facebook - www.facebook.com/bellalindemann/
Links to other topics we discussed
"No Guts, No Glory” The Outside magazine article on the American Gut project
The British Gut Project
Blog post - Leaky Gut and food sensitivities
Blog post - everything you need to know about IBS
Blog post - all you need to know about Constipation
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
The word “legend” is used too frequently these days, like describing the pizza delivery guy who arrives when you’re hungry. However, in the case of this week’s guest, calling him a legend is absolutely the right word. Dave Scott is “The Man”! He’s won the Ironman World Championships no less than 6 times and in its early days he was dominant. He retired and then made a comeback at the age of 40, finishing second behind rising star Greg Welch. Since his last Ironman in 2001, Dave has carved out a career as a triathlon coach (advising other Ironman World champions such as Craig Alexander and Chrissie Wellington) and motivational speaker.
When I first started in triathlon, there were no coaches but I did manage to find a triathlon book, Dave Scott Triathlon Training, which I still have to this day. In fact, I managed to get it autographed by Dave when we met for the first time at the Eilat triathlon in 1989.
Dave is a forthright character and isn’t afraid to voice his opinion. When you listen to this conversation you’ll get real insight to one of the greatest Ironman triathletes ever, including:
- How depression sometimes meant Dave struggled to even start his sessions
- Following the low fat/high carb Pritikin diet and why Dave did a 180 and adopted a Keto diet
- Rinsing cottage cheese to get rid of the fat
- When you have been an Ironman world champion and you develop heart problems
- Dave Scott on strength training for triathletes
- Why Ironman have done a good job during the COVID19 pandemic
- PTO and why it’s a great opportunity for professional triathlon
If you would like to follow Dave you can find him on all of the social media channels listed below.
The best place to find him is his website https://davescottinc.com/ where you can sign up for his regular newsletter
Twitter https://twitter.com/davescott6x
Instagram https://www.instagram.com/davescott6x/
YouTube https://www.youtube.com/user/davescottinc/
LinkedIn https://www.linkedin.com/in/davescott3/
Dave and I chatted about many topics and made references to other resources.
These are the books Dave has been inspired by
The Perfect Mile - The race to break the four minute mile
Thinking Fast & Slow - Daniel Kahneman, winner of the Nobel Prize
The 3 year swim club - The untold story of “sugar ditch” kids in Maui and their quest for Olympic glory
Road to Valour - Gino Bartali: Tour de France legend and WW2 hero
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Dr. Stephen Seiler is back and this week he is answering listeners questions including:
- A dumbed down recap of polarised training
- Enjoying your training and 4 other key benefits of polarised training
- How to use the Karvonen method (heart rate reserve) to find the right HR zones without testing in the lab
- How does strength training fit with polarised training?
- Time crunched athletes - Should I ignore polarised and just train hard all the time?
- How to gauge your effort without a HR monitor - understanding breathing patterns
- Should I use the polarised approach to training all year round?
- Does age affect the benefits of polarised training?
- You can follow Stephen Seiler on these social media channels
You can follow Stephen Seiler on these social media channels
YouTube - sportscientist
Twitter - StephenSeiler
Facebook - stephen.seiler
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Stephen Seiler is one of my most popular podcast guests EVER. I first interviewed Dr. Seiler in January and soon realised I had so much more to ask him. In our first podcast he broke the endurance record (for this podcast) as we chatted for over 2 hours. We were determined not to do that this time, but he’s just such an interesting character that we chatted for almost 2.5 hours. Rather than give you just one show to listen to, you now have two. In the first episode we dive deeper into the polarised training debate, and in Part 2 Dr. Seiler answers listeners questions. In this conversation we chat about:
- Being inexhaustibly curious
- Sustainable training for attainable endurance goals
- Online experiments during lockdown
- The real life experiment of training your daughter to be a great middle distance runner
- Ageing and how this affects recovery between reps and between sessions
- How to design your weekly training blocks
- Why younger athletes try to squeeze in too much training
You can follow Stephen Seiler on these social media channels
YouTube - sportscientist
Twitter - StephenSeiler
Facebook - stephen.seiler
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this second part of the podcast Nick answers questions sent in by listeners and members of our Facebook ‘tribe’ including:
- Waking up in the middle of the night and why it’s normal
- Should I be napping during the day?
- The best time to get “deep & REM sleep”
- How many hours sleep should I get each day?
- Sleeping well the night before a big race
- Caffeine and sleep
- Does training late in the evening affect my sleep, and what should I do?
To find out more about Nick Littlehales please visit the following social media channels:
Website - sportsleepcoach.com
Twitter - @sportssleepcoach
Instagram - _sportsleepcoach
The unconventional wisdom about sleep - Nick Littlehales TedX talk in YouTube
“Sleep” - The book by Nick Littlehales
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
If you’re an alien dropped into this earth, you could be forgiven for thinking that we had a totally different food ecosystem in the world. One where instead of individuals seeking out fuel and nourishment, their eating is guided by specific rules and where the followers of these rules are divided into fiercely divided tribes. You think I’m joking. But a recent post on my FB page about fat adaptation almost became a battle between two warring tribes debating the good versus evil of carbohydrates!
It feels to me and to many others that humans have to be following some sort of named diet. And if you aren’t, then you’re just wandering around in the wilderness like a lost soul.
In today’s show, I am joined by Adam Feit. Adam is the Head Strength and Psychology Coach and Curriculum Developer, for Precision Nutrition (PN). I invited Adam onto the show because PN have often stated that they are agnostic when it comes to dietary philosophy. Their guidance and advice to their hundreds of thousands of clients around the world is to focus more on understanding human food requirements, along with some basic practices and habits.
Listen as we discuss:
- How Precision Nutrition works, and why it’s different from other programs
- The difference between a Nutritionist and a Nutrition Coach
- Is there a difference between everyday nutrition, and sports nutrition?
- Adam’s pet peeves about how individuals and society view nutrition
- How even nutrition coaches struggle from time to time with their nutrition
- If you’ve gotten off track in the last few months with your eating, Adam’s guidance on how to return to balanced eating
To learn more please go to this link where you can read more about Adam, and find his social media channels. To learn more about Precision Nutrition, please go to www.PrecisionNutrition.com.
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Nick Littlehales was one of my very first guests on the podcast almost 3 years ago (If you're interested in listening to that episode to hear how much the podcasts have changed, please go HERE). Knowledge and information about sleep has also moved on, hence the reason for inviting Nick back onto the show. If you’re at all interested in improving your human and athletic performance, you should know sleep is a critical part of this. Forget compression garments, protein shakes and massage. Sleep is hands down the #1, 2, 3, 4, 5 and probably right through to #10 the best way to help your body recover. Best of all, it's FREE! You should be making more of this super-recovery tool.
This is the first of a two-part conversation. In part 1 Nick and I chat about the importance of sleep and Nick takes us through his 7 step Key Sleep Recovery Indicators (KSRI’s) as well as:
- Owls vs Larks and why it’s important to know your "sleep chronotype”
- How what you do when you wake up can set you up for a good night’s sleep
- Compressed Recovery Periods and how to get yours each day
- The importance of sunlight for good sleep
- Post- and pre-sleep routines and how they affect your sleep
- Why your mum was right about sleep
To find out more about Nick Littlehales please visit the following social media channels
Website - sportsleepcoach.com
Twitter - @sportssleepcoach
Instagram - _sportsleepcoach
The unconventional wisdom about sleep - Nick Littlehales TedX talk in YouTube
“Sleep” - The book by Nick Littlehales
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this week’s episode I’m joined again by my old friend and still the fastest Yorkshireman in Kona, Dr Dan Plews. Recently I’ve been studying Dan’s new EndureIQ course - LDT102 - all about how to train effectively for long distance triathlons.
Not only has Dan walked the walk at Kona (8:24, which is the fastest ever age grouper in Kona, making him AG world champion in 2017), he has also done extensive research into the low carb/high fat nutrition approach for endurance athletes and used his knowledge of working with Olympic rowers and elite triathletes to write the course.
Dan really is the man, and as ever it’s a great pleasure to catch up with him as we discuss:
- Why polarised training works
- The role of volume and intensity in developing fitness, and when to prioritise them
- Mitochondria and why they are so important to endurance athletes
- The benefits of training twice per day and why double run days really work
- Training intensity distribution and how it changes as you get closer to race day
- How and why short duration (
On this week’s High Performance Human podcast, I feel like a successful fisherman who has landed a catch after a long chase. Today's guest, Alan Couzens, has been on my target list for several months now since chatting with one of the athletes he works with, Owen Martin (podcast 125). I have actually known of Alan for many years now since his involvement with Gordo Byrn and his GordoWorld blog. He posts regularly on Twitter and he is one of the coaches/physiologists that I would recommend you follow if you want to find trustworthy training advice.
Alan has an interesting and varied journey to his current residence in Boulder, Colorado. Starting out as a swimmer in a small outback town in New South Wales, Australia and from there to university in Sydney and on to the Australian Institute of Sport (AIS) in Canberra. Back to Sydney to work as a swim coach and then onto the US where he teamed up with the aforementioned Gordo Byrn and the setting up of a sports science lab in Boulder. And now his current position as a highly respected sports physiologist working with endurance athletes in cycling and triathlon.
Another highly informative discussion which probably deserves at least 2-3 listens to pick up all of the information covered, such as:
- Why ‘exercise is medicine’, and Alan’s 7 Core principles which you can find HERE
- AIS and why it was the first Western attempt to mimic the Eastern Bloc training venues
- Alex Popov swimming - mastering the process and focussing on rhythm, range and relaxation
- It’s the little things that matter - living at AIS and immersion into elite performance and culture
- Eastern Bloc vs Western style coaching and why there are actually more similarities than differences
- Eastern Bloc athlete development culture
- Different again from AIS - working with Doug Frost and Ian Thorpe
- Getting it done - Finding a way, or making one
LINKS
If you want to follow Alan the best place is Twitter and his website
Alan’s latest obsession is Artificial Intelligence and Machine Learning, and you can find out more about this at his site
HumanGo.com
Alan’s “walk on” music…Pork and Beans by Weezer
We also chatted about several books including:
Deep Medicine by Eric Topol. If you are interested you can hear the author Eric Tool speak about this subject on video HERE
Alan’s current favourite book Running with the Kenyans by Adharanand Finn
Alan spent time observing the great Russian swimmer Alexander Popov. If you’ve never seen him swim here are some videos- Popov Technique Popov Slow Motion, Popov Training
We also talked about Ian Thorpe and for students of swimming, here is a link to Ian Thorpe swimming technique
In this video you can listen to a great presentation by Gordo Byrn on the Business of Coaching
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this week’s podcast we return to the theme of High Performing Humans as I chat with a friend and triathlete I used to coach, Dan Williams. Dan entered the triathlon world a few years ago and was drawn to the challenge of Ironman, despite the fact that he could hardly swim. We both laugh about the fact that when I first met Dan at the pool my first words were, “You’ve got a bit of work to do then!” Fortunately, hard work is something Dan isn’t afraid of and since that first meeting, his triathlon progress has been rapid. At the same time, he was working his way up the business ladder. When we met he was Sales Director for Orean Personal Care, the company for whom he is now Managing Director.
Dan has two small boys (Bear and Rain) with his now ex-wife, and as you can imagine he has a lot going on in his life. However, as you’ll hear during our conversation, he is incredibly mindful of keeping his life balance so that he can be a good father to Bear and Rain, be effective at work, and achieve his triathlon goals. With only 24 hours in the day, this requires careful attention to make sure everything stays on target instead of crashing to the ground.
- Make time or make excuses
- The value of daily meditation
- How to recognise when life is getting out of balance
- What's the worst that can happen - Why you should throw caution to the wind when you are young
- How to make marriage separation work
- Not compromising on spending time with your children, and how that adds discipline to your working hours
- The 5am club, and Dan’s morning routine
- Being nominated as one of the Top 50 most ambitious business leaders of 2019
- Having a daily plan and why you should have one
LINKS
We talked about a LOT of books including
Simon Sinek - Leaders Eat Last
Titan - John D. Rockefeller
Podcast with Admiral Scott Jones
William McRaven - “Make your bed” video
Living with a Seal - Jesse Itzler
The best places to follow Dan is via his Instagram page just_being_dan and also on Linkedin
Dan also has a podcast which he started during lockdown to share the experiences of other entrepreneurs.
It’s called The Pocket mentors and you can find it here iTunes
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
I love the concept of disrupting an industry. Think PayPal or Monzo with banking, Netflix with streaming TV, Amazon with book sales, Tesla with cars, and in the bike industry think Cervelo. At a time when most bikes were Italian made with traditional round stainless steel or aluminium tubing, along came Cervelo with aero designs and carbon fibre. If you want an example of their first design, look at the Barracchi concept bike which looks very similar to the P5x which came out a few years ago.
My guest today is one of the co-founders of Cervelo, Phil White. Despite not being a bike geek, I thoroughly enjoyed this conversation. Phil was a great guest and I learned a huge amount about what drove he and his partner Gerard Vroomen to make what have become the most popular triathlon bike brand. Having sold Cervelo to PON bikes in 2012, Phil stayed on as a consultant to the company for another 5 years, leaving in 2017. Recently (as in the last 3 months), Phil joined 4iiii as acting president. You may know 4iiii for their range of power meters and heart rate monitors. Their goal is to empower athletes by providing them with the tools they need to get the most accurate results. With Phil White on board, you can bet that they’ll be able to deliver this and more going forward.
We cover a lot of topics including:
- Why triathlon was a good market for Cervelo
- To create good bikes you need to be an engineer and a designer
- "Who dares wins"
- Making cool bikes that are different and better
- Creating a strong company structure
- Understanding what the customer wants
- On leaving the company that you founded, and the challenges of letting go
- City Bikes - Congestion, pollution, and solving the problem of moving large masses of people in cities
- Being afraid of not doing good work
- Tubeless tyres, carbon rims, disc brakes, and the future of bike wheels
LINKS
To find out more about 4iiii please visit their website 4iiii.com
To find out more about Cervelo
To Make Riders Faster The inside story of Cervelo and the Dan Empfield Review on SlowTwitch.com
We also talked about these books….
Will it Make the Boat Go Faster? Ben Hunt-Davies
Car Guys vs Bean Counters by Bob Lutz
Phil expressed admiration for the work done by Dan Bigham
That first Cervelo Bike - The Barrachi
The purists will like this page - Cervelo Engineering Field Notes
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
In this week’s podcast I catch up with the Endurance Physio, Mike James. Mike came to my attention about 14 months ago when he started posting how-to videos on various social media platforms and tagging me in. I’ve watched a lot of his videos, replied to many of his tweets, and it's become clear that Mike and I share a similar philosophy - do the basics well and they will never let you down!
In this conversation we chat about Mike’s life starting out as an aspiring football player, transitioning to ultra running, triathlon, long distance swimming and back to ultra running. At the same time, he was open active duty with the RAF and beginning his rehabilitation career working with injured servicemen at Headley Court. On leaving the RAF he decided to study to become a physiotherapist and is now based in Cardiff, South Wales. We find a lot of common ground during this chat and Mike shares some valuable bits including:
- Choosing Sir Alex Ferguson as his virtual mentor for a month and why as a Spurs fan he admires him so much
- Why it’s important to be in the moment, and how having children helps one appreciate the smaller things in life
- Telling the same story over and over to patients prompted the filming of his many videos
- 3 key lessons learned from treating severely injured servicemen at Headley Court
- Why sexy sells but boring is best
- Why Mike’s job as a physio is to help you stay uninjured
- Why rest IS NOT rust!
- 3 simple things to do better that will improve your health and performance
- Why marginal gains are really only for elite athletes
If you want to find out more about Mike James, you can follow him on:
Facebook - https://www.facebook.com/TheendurancePT/
Twitter - https://twitter.com/theEndurancePT
The Endurance Podcast with Mike James and Marc Laithwaite
Kicksology by Brian Metzler
Mike’s chosen signature tune The Rocky Soundtrack
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
Back in 1995 when I started my triathlon coaching career, my first published article for 220 Magazine was about strength training for triathletes. Back then I was in a tiny minority of coaches who felt that this was an important piece of the puzzle in helping athletes to build resilience, stay injury free, boost consistency, and ultimately improve their performance.
You can often hear me talking about how important it is to build a strong foundation, and 25 years later I feel that we might actually be making some progress.
In today’s podcast I’m delighted to be chatting with Performance Coach Jess Elliot from Boulder, Colorado. Jess and I share a very similar philosophy when it comes to athlete preparation and in today’s call Jess shares this philosophy as she answers questions sent in by members of my SWAT and Triathlon Coach Cafe Facebook pages:
- Why we should call it “physical preparation” instead of "strength & conditioning”
- Your goals should just be “move better” and “build resilience"
- Why we are all on a journey to the same destination form different starting points
- Jess shares her ideas on how to create a simple home gym
- The best exercises to build a strong core
- Effective strength training when you are 70 years old
- Why your gym programme should include activities which are the opposite of those in your sport
- How often should you change your strength programme
Here are some of the links mentioned in the show:
Monster resistance bands for your home gym
Sports Research resistance band set which Jess bought for her father
How to make your own sandbag
How to use sliders
Jess’ favourite book “The Language of Coaching”
EXOS Human Performance
Hollow Body Holds
To find and follow Jess, please visit this Link Tree which has links to all of her social media channels
Business
Personal
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
We have all been affected by the Coronavirus to some extent, but I dont personally know many people who have been affected as severely as today’s guest. Paul Regan is a 51 year old triathlon coach who contracted COVID19 sometime in February or March and from there, life went downhill. By the end of March he was in an ICU ward at his local hospital and a few days later he was placed in an induced coma which lasted for over 3 weeks. He spent another few weeks in hospital before being allowed home at the beginning of May. This is an amazing insight into what it’s like to suffer and survive Coronavirus. Frankly, I was amazed at Paul's recovery. In our Zoom call he looked very healthy, although as you’ll hear in the conversation, he is only at the start of what could be a long journey back to full health.
We talked about his whole experience of the last 6 months including:
- Why someone who was not considered 'at risk' developed such a serious illness
- Why coma drugs paralyse you and are some of the dirtiest chemicals for your system
- Vivid dreams including kidnapping, drowning in blood, organ donation, and pirates
- When your dead grandma tells you “you’re not ready to join us yet"
- PTSD, survivor guilt, and the ’survivors club’
- Why the NHS staff really are out of this world
- Managing expectations and a 6-12 month journey to regain health
- Why being blasé about catching Coronavirus could cost you your life
To find out more about Simon’s SWAT programme, please click HERE
Visit Simon's website for more information about his coaching programmes
Links to all of Simon's social media channels can be found here
For any questions please email Beth@TheTriathlonCoach.com
The three “Grumpy Old coaches" are back in the house as Simon is joined by Steve Lumley and Marc Laithwaite as they discuss a subject that is going to affect us all at some stage: Getting old.
Even if you are just turning 30 you might as well listen as it will happen to you at some stage and it’s better to be prepared. Think of it like a pension. If you don’t start putting money into your pot until you’re 45, you won’t have as much to draw on compared to starting at 30.
Each of our intrepid trio are still training regularly and facing the challenges of ageing, head on. They are all coaching athletes who have similar challenges. In this podcast you’ll hear:
- What specifically has changed in their training in the last 10 years
- What steps they take to guide themselves and athletes through the ageing process
- The psychology of ageing and why you will have advantages over your younger self
- One activity you MUST include to improve EVERY aspect of your life.
- Why some of the things you have heard about ageing are NOT inevitable
- Why you should train hard and recover harder
- Top tips on what to do MORE of and what to do LESS of as you get older
Ned Overend article - Rocking beyond retirement
Joe Friel’s book "Fast after 50”
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
In the past 3 years we have had several podcasts where I've answered questions sent in by The Triathlon Coach Cafe members. It's part of the joining process, and leads to some great content. One of the questions we ask new members is, “What is the ONE question you would like to ask Simon?”.
This show is different because I have invited three of the Cafe members on to the show as guests to ask their “one” question of me LIVE. I hope you enjoy the new format and that you find the answers useful in your own training.
My 3 guests are:
Stuart Melling who asks, “How can I get to 15-hours training a week without being chronically fatigued?”
- Why it is better to target a volume that you can consistently achieve, versus one promoted by a book/magazine
- How to get better results by identifying your limiters
Gutun Morgan wanted to know, “Any tips for training whilst working shifts? I work 4 days on/4 days off, 12 hour shifts when I work. I haven’t yet seen a training plan which incorporates shift work.”
- When the plan you have is already the right one for you
- Why it is important to frequently reflect on your current plan and make minor adjustments
Kevin Powell asked, "Best way to approach a recovery week? I see a lot of people on Strava doing a recovery week with still quite high intensity, but they cut volume. Isn’t this tapering?”
- Why you must include periods of recovery and for how long
- What type of workouts should you do in a recovery week and what to avoid
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
In all sports there are iconic characters and iconic events. In the world of ultra-running, Runner’s World compiled a list of the ‘hardest races in the world’. One of them was the Barkley Marathons and my guest today is the legendary figure who organised Barkley, and many other unique events. He is such an icon that he even has a pseudonym, “Lazarus Lake” (his real name is Gary Cantrell).
If you haven’t yet heard of the Barkley Marathons then here are some facts that might get your attention. The race has only ever been completed 18 times. There are minimal directions. Competitors have 60 hours to complete 5 laps of approximately 20 miles. Each laps alternates direction. None of this stops hundreds of hopefuls submitting their entrance essay to Laz every year in the hope that he will pick them to be one of the lucky 40 competitors to try their hand at the event known to disciples as “the race that eats it’s young”.
It took me 6 months to get Laz onto the show so I hope that you agree it was worth the wait!
- When getting an entry is almost as hard as the event itself
- Who is “Big”?
- Books with quirky titles and why book pages prove you have completed the full course
- The inspiration behind the first Barkley Marathons
- Problem solving and why most of the Barkley finishers have a PhD
- What makes the Barkley Marathons so tough
- The Great Virtual Race across Tennessee - The longest virtual event of lockdown?
You can find a great documentary about the Barkley Marathons on Netflix
Here you can find a link to the article about the Strolling Jim event and Laz’s formula for calculating gender differences for prize money
Oustide magazine referred to Laz as a “sadist creature”. Read the full article HERE.
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
In today’s podcast I’m back with another of my High Performance Human guests. This week it’s Toby Baxendale, who I have been coaching for almost 15 years. We met by chance as Toby came to a bike exhibition in central London to purchase a product which I was selling, and shortly after he asked me to coach him towards his triathlon goals. We have become good friends since then. During that time Toby has built and sold a large fish distribution business, retained a strong marriage with his wife Katherine, reared 3 healthy children, developed an investment business helping companies in the fish business around the world, and managed to train on average 8-10 hours/week, every week. Toby truly epitomises a high performance human but as you will hear during our conversation, there have been times when life did get a bit out of balance.
Listen in as we chat about:
- Dogged determination and why you don’t need to be the best to succeed, just consistent
- Making a success of your life when you are labelled ‘Educationally Sub Normal'
- The law of comparative advantage
- Paul Clayton - Health Defence
- Book of Proverbs and how it’s so relevant to life during the COVID19 outbreak
- Purchasing a Sloane Square nightclub at 18 years old
- The power of listening
- Learning to delegate, and how that led to a thirtyfold increase in turnover
- How the book “Primal Endurance” had a profound effect on Toby’s life
- COVID19 exit plans and positioning for success
- The truth behind the phrase “behind every successful man there is an even better woman"
Find out more about Toby Baxendale by visiting his website HERE
Dr Paul Clayton
"The man is the head, but the woman is the neck", scene from My Big Fat Greek Wedding
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
The “Legends of British Triathlon” has been a really enjoyable experience as it has allowed me to wander back down memory lane and chat with some of the characters who were prominent in the sport when I first started over 30 years ago. My guest today is another of those individuals, and was the other half of the “two Sarah’s”,
Sarah Springman and Sarah Coope (a previous podcast guest) who were big rivals in the late ’80’s, female versions of Coe and Ovett if you like. Since retiring from competitive sport, Sarah Springman has continued her involvement in triathlon as an administrator serving twice as Vice President of the ITU, while also progressing her academic career as Rector of ETH, Zurich. This was another great dive back into the early days of triathlon and we speed through 30 years in under 90 minutes so I guess we missed some good bits as well.
I hope you enjoy the conversation as much as I did as we chat about:
- That first triathlon - how did it work out?
- Making a living from triathlon in the late ‘80s
- How I nearly took Sarah out during a bike workout in Lanzarote
- Those training camps at Club La Santa
- ITU Vice President and working with Les McDonald
- Sarah’s proudest triathlon moments
- Getting Paratriathlon into the Paralympics
- Academia - studying soil mechanics at Cambridge University and the job of Rector at ETH in Zurich
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
This week’s podcast is slightly different in that I am focussing more on the High Performance Human aspect. My guest is one of the high performance humans that I have the pleasure of working closely with in achieving their triathlon goals. Gerard Gallagher is a Partner and a Management Consultant who leads EY Energy business across Europe, Middle East, India and Africa. His role involves working with client teams from across 110 countries, and consequently this requires much travel. At the same time, he is trying to achieve his personal triathlon goals, and be the best father, husband, and friend possible. There are a lot of plates to spin (an analogy that you will hear me use regularly during these conversations). It is a challenge for all of us, and Gerard is not the only person in this boat. Many of you will face similar challenges, and hearing how these guests organise their lives will hopefully provide some ideas and inspiration.
We cover much ground including:
- How "reverse mentoring” works
- Gerard’s favourite books including “The Seventh Sense” and why the message is particularly relevant to current events
- When life gets out of balance - the mistakes made and lessons learned
- The power of mindfulness
- That moment in your life when you realise what is truly important (see the Nigeria video)
- Why Gerard prefers breakfast meetings
- How to become a talent magnet and start every day trying to put yourself out of a job.
See Gerard’s top 7 book recommendations from 2019 HERE (You’ll need to be a LinkedIn member).
In the podcast Gerard refers to a challenging time in Nigeria. Watch the video HERE and notice the shirt/tie combo.
If you are a LinkedIn subscriber you can follow Gerard Gallagher HERE.
Two books Gerard mentioned in the conversation are The Seventh Sense and Multipliers
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
Monday the 11th of May was a sad day for OSB as they finally had to admit defeat and announce the inevitable, the cancellation of the 2020 Outlaw Full. Iain was gracious enough to spare me some of his valuable time on Monday morning after making the announcement so that we could discuss the full enormity of this decision. Iain’s a longtime friend of mine and I’ve been involved in the race for all of its 10 years, so while we discuss the personal side of cancelling a race that you’ve grown from nothing, we also discuss the wider implications of COVID-19 on the sport of triathlon, and what that might look like in the future. Iain’s also candid about discussing things like the refund process which caused so much debate a few weeks ago.
Today we're releasing a special podcast, as I chat with Joe Duckworth, an airport firefighter who is spending the first 10 days in May doing 10 Ironman triathlons. Each day consists of a one-hour indoor rowing session, 112 miles on Zwift, and a 26.2 mile treadmill run. Why would someone do this? To raise money for the NHS personnel and show support for all their sacrifices. Listen in to hear why he decided to do this, and how he's getting through each day.
If you'd like to show support and/or find out how you can join him on Sunday for his final ride, you can find him here: Joe Duckworth 10 in 10 FB page
To make a donation to NHS, please visit Joe's Just Giving Page.
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
In this week’s podcast the “Grumpy Old Coaches” are back as they let rip about another subject close to their hearts - coaching. Inspired by another podcast recently which attempted to answer the question, “what makes a good coach?”, our three heroes set about trying to find the answer that has eluded others. The long term benefits of coaching have been proven by scientists, whereas the rest of our advice has no basis more reliable than our own meandering experiences. We will dispense this advice in the podcast and cover such subjects as:
- Is a straight talking ’Northerner’ the best model for a coach?
- Why you should be careful about the advice you buy, but patient with those who share it
- The importance of qualifications
- What the hell does Dunning Kruger have to do with being a good coach?
- Should you wear sunscreen?
- How important is it that your coach was/is a good athlete?
- How much technical skill do coaches need?
- What are the key attributes of a good coach?
You can find more information about Steve Lumley HERE
Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store
You can find more about both HERE
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
I have always found running the hardest of the 3 triathlon sports to fall in love with. To run feels like a chore and probably has something to do with a period of years when I had calf and achilles injuries and running was painful. That is why I envy those who are able to just drop into a trance-like state when they run, and why I was so interested to chat with today’s guest. Sanjay Rawal is a photographer and film maker based in New York City who has recently completed the film 3100: Run and Become. Sanjay views running as a chance to breathe in the sky, re-connect with the earth, and shed anxiety while focusing on the moment - a type of transcendence we all so desperately need right now.
This was a fabulous conversation and it certainly helped me to view running from a different lens. You will love Sanjay's wisdom on:
- Running as a conversation between mind, body, and spirit
- "Running dumb" and finding joy in exertion
- How running's lessons translate to life - and what if the bumps along the road weren't the problems we think they are?
- The long-distance mindset, and what happens to mind, body, and sneakers over 3,100 miles of marathon
- The ‘real’ story of the Marathon Monks from Japan and the incredible 1000 day challenge which is simply a matter of ‘life or death'
Find out more about 3100:Run & Become HERE along with cinemas where you can watch. In the UK the film is available on Amazon Prime HERE.
In the show, we also talked about some of Sanjay’s other films. Challenging Impossibility is available on Vimeo HERE, and Food Chains is available on Vimeo HERE. And Ocean Monk which is available on Vimeo HERE.
We talked about the spiritual work that Mark Allen did before (and since) winning the Hawaii Ironman in 1989. This article with Brant Secunda is worth reading - 9 ways to be a shaman at work. There is also a video on YouTube that you can watch HERE.
If you want to follow Sanjay the best place is his Instagram account HERE.
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
In this week’s episode of the High Performance Human Podcast my guest is the CEO of Professional Triathletes Organisation (PTO), Sam Renouf. I’ve known Sam for many years and in fact the first time I came across him he was seeking information on a triathlon forum about how to become a professional triathlete. This was pre-Facebook which will give you an idea of his longevity in the sport. Sam managed to live the dream for a few years, training with some of the world’s best under Brett Sutton’s tutelage in Switzerland, Thailand, and Brazil and in the process he got to know some of the world’s best triathletes. Having come to the realisation that he didn’t quite have what it took to earn money as a professional triathlete he entered the business world, eventually finding his way to the top of the tree at Active.com. The last time I met Sam was in Kona (Oct 2019) when he informed me that he was to be announced as the CEO of PTO the following week and starting in January 2020. Since then it’s been a whirlwind 4 months, dealing with the attempted takeover of Ironman, the announcement and then cancellation of The Collins Cup, and most recently the COVID-19 crisis. So, I was extremely grateful to have an hour or so of Sam’s time to chat about:
- The bid to takeover Ironman and what really happened
- How the PTO really works
- PTO investor Michael Moritz and Crankstart Investments
- The long term plans for PTO
- How the PTO has been able to help professional triathletes financially during the COVID-19 crisis
- Why the PTO are modelling themselves on UFC, and can Alistair Brownlee be the triathlon version of Connor MacGregor?
- What’s happening with the Collins Cup?
To find out more about the PTO Hub, please Click HERE
Read the press release here announcing the Crankstart investment with PTO
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
This week’s podcast has several guests, all top-level coaches working with reasonably large groups of athletes. First up we have Helsinki-based UK Coach David Tilbury-Davis, who works with high-level pro and age group long-distance athletes. Next, we have the Smiling Tri Coach coach, Kate Offord, working with a large age group community. In third, we have Mike Ricci, all the way from Boulder, Colorado. Mike runs D3Multisport and has 9 coaches looking after almost 200 athletes. Finally, we have another UK coach, Matt Dixon, based in San Francisco, CA. Matt is the owner of Purple Patch Fitness and has a large group of coaches and athletes to manage.
Each of these coaches was gracious enough to share their time and provide insight into how they are currently working to manage their athletes and coaches, as well as their own health and well being. Despite having different bases and athlete numbers, you’ll find that they have all adopted a similar approach during the Coronavirus pandemic. To me, this is unsurprising as they are all high-level coaches and you don’t get to this level without having a certain type of outlook and philosophy.
Each of the conversations follows a similar format as we discuss:
- How each coach has adapted training for pro and age group athletes
- Managing expectations
- How and how often coaches interact with clients and other coaches
- Who supports the coaches during this stressful time
- At the end of each chat, our coaches offer tips for athletes and coaches
Mark Wahlberg & James Corden morning workout
David Tilbury-Davis
Kate Offord - The Smiling Tri Coach
Mike Ricci - D3Multisport
Matt Dixon - Purple Patch Fitness
The Purple Patch Fitness podcast
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com
In this week’s podcast Simon is joined by two of his old mates, Marc Laithwaite and Steve Lumley. Steve, Simon, and Marc have all been coaching for at least 15 years, so there’s a wealth of experience and a whole load of grumpiness that goes into their coaching. The seeds for this conversation were sewn several weeks ago as each of them got agitated over triathletes discussing how many and which type of swim drills should be inserted into swim sessions. They dive down a lot of rabbit holes, but the basic topics are:
- Gadget overload
- Why Zwift might be good for your fitness, but not so good for your bike handling skills
- Diet BS and fads
- Are today’s brand of Ironman one-and-done just box tickers who aren’t really prepared for the rigors of IM racing?
- Are marginal gains relevant for most triathletes?
- Silver bullets as “the thing” versus keeping sight of the basic essentials
- Buying speed
- Do you really need 10 training zones?
- Collecting data on a smart watch, yet not doing anything with it
- Ultra-precision in training, and zero precision with sleep and nutrition
So basically, this podcast is 3 grumpy old triathlon coaches whining about the behaviour of some triathletes.
To find out more about Simon’s SWAT programme, please click HERE
To comment on this podcast, please visit Simon's Facebook page HERE
Visit Simon's website for more information about his coaching programmes
For any questions please email Beth@TheTriathlonCoach.com