Simon Ward, Be Battle Ready - The podcast for strength, resilience, and longevity

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

The best advice for chronic back pain

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!

Why Mobility Matters More Than You Think with Tom Morrison

Wed, 01 Apr 2026 06:04:00 +0100

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 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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

Your A Race Gets Cancelled. Now What?

Wed, 25 Mar 2026 06:44:00 +0000

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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

Durability vs Volume: Why More Training Isn’t Always Better

Wed, 18 Mar 2026 06:44:00 +0000

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

1. The volume trap
Many endurance athletes believe more training automatically leads to better results.

2. What durability really means
Durability is the ability to train consistently without injury, illness or burnout.

3. The foundations of durable training
Sleep, strength, mobility, nutrition and sensible training loads allow athletes to absorb training and recover.

4. Why hero sessions backfire
Big one-off workouts often look impressive but can disrupt consistency if they leave you exhausted or injured.

5. 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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

Nervous About Your First Open Water Swim of the Season? Do This in the Pool

Wed, 11 Mar 2026 06:44:00 +0000

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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

Durability Over Ego: Our 2026 Plan

Wed, 04 Mar 2026 06:44:00 +0000

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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Heat acclimation and hydration at Marathon des Sables

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!

Heat Training: The Early-Season Edge

Wed, 25 Feb 2026 06:00:00 +0000

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

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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

After 30 Years of Coaching, Here’s What Still Matters.

Wed, 18 Feb 2026 06:00:00 +0000

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.

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

I Wrote These Training and Racing Principles 15 Years Ago. They Still Work

Wed, 11 Feb 2026 06:00:00 +0000

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:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

http://www.yorkshireairambulance.org.uk

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 Day My Heart Stopped Mid-Race with Nick Parkes (English Masters Open Water Champion 2022)

Wed, 04 Feb 2026 06:00:00 +0000

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.suddencardiacarrestuk.org

Join the SWAT Inner Circle

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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 Over-50 Recovery Thief Nobody Wants to Admit (Part 2)

Wed, 28 Jan 2026 06:00:00 +0000

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

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

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!

Over 50? Start Here: Strength, Sleep, Protein (Part 1)

Wed, 21 Jan 2026 06:00:00 +0000

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

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes

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!

Protein Made Practical: Targets, Timing, and Simple Meals (Part 2)

Wed, 14 Jan 2026 06:00:00 +0000

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.”

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

Join the SWAT Inner Circle

Connect with me HERE:

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes

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!

Part 1 - Protein for Endurance and Ageing: What the RDA Gets Wrong

Wed, 07 Jan 2026 06:00:00 +0000

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

Join the SWAT Inner Circle

Connect with me HERE:

Including links for - Website, Facebook, podcast, Instagram, YouTube

Check out my Instagram and YouTube channel

Website: www.simonward.co.uk

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!

Battle Ready: Our 2025 Wins, Wobbles and What’s Next

Wed, 31 Dec 2025 07:00:00 +0000

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

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

Www.theendurancestore.com

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!

‘Fit for Purpose’ The Grumpy Old Coaches Christmas Podcast (2025)

Wed, 24 Dec 2025 06:16:00 +0000

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.

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

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

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!

Episode 2: How to Fix Your Gut: Practical Steps for Better Health and Performance

Wed, 17 Dec 2025 06:06:00 +0000

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

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!

Why Your Gut Is Affecting Your Sleep, Mood, and Performance (The Microbiome Explained)

Wed, 10 Dec 2025 06:06:00 +0000

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

Join the SWAT Inner Circle

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

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!

The Hidden Cost of ‘Normal’ Drinking After 40 with Clifford Stephan

Wed, 03 Dec 2025 06:00:00 +0000

“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

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

Pendola Project - Run Form

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Broken Endurance: The Smartest Way to Run Faster for Longer with Bobby McGee

Wed, 26 Nov 2025 06:06:00 +0000

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

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

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

Fuel for the work required

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Episode 3: Should Athletes Fast? The Performance vs. Weight Loss Dilemma

Wed, 19 Nov 2025 06:06:00 +0000

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:

Join the SWAT Inner Circle

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

Fuel for the work required

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Episode 2: Types of Fasting Explained - What Works and What's Just Hype

Wed, 12 Nov 2025 05:06:00 +0000

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:

Join the SWAT Inner Circle

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

Fuel for the work required

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Episode 1: Understanding Fasting and Nutrition - The Science Behind What Happens When We Fast

Wed, 05 Nov 2025 05:06:00 +0000

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:

Join the SWAT Inner Circle

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

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Creatine, Brain Health, and Ageing Strong — with Dr Tommy Wood

Wed, 29 Oct 2025 05:00:00 +0000

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:

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

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

Bobby McGee & Matt Pendola - Part 1 - Why running performance declines so fast after 50

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

The 70% Rule: Why Most 'Aging' Is Actually Reversible - September Podcast Summary

Wed, 22 Oct 2025 05:06:00 +0100

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 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

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

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Brain Health & Dementia Prevention with Dr. Tommy Wood

Wed, 15 Oct 2025 05:06:00 +0100

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:

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.

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

Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Strong Bones, Strong Future — How to Stay Unbreakable

Wed, 08 Oct 2025 05:06:00 +0100

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

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

1 year from Singapore to London

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

From Trauma to Triumph: Tom Page and Julia Saunders on Resilience, Recovery and Riding 19,000km

Wed, 01 Oct 2025 05:06:00 +0100

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

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

Pendola Project - Run Form

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Running Stronger After 50: The 4-Step Solution (Part 2) (with Bobby McGee & Matt Pendola

Wed, 24 Sep 2025 05:07:00 +0100

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

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.

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

Pendola Project - Run Form

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Running Performance After 50: Why It Declines More Than Swimming & Cycling (Part 1)

Wed, 17 Sep 2025 05:06:00 +0100

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

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

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

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Lucy Hurn: When Your Body Changes the Rules: Qualifying for Kona Through Perimenopause

Wed, 10 Sep 2025 05:06:00 +0100

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

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

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Without a Goal on the Calendar, Do You Still Count as an Athlete?

Wed, 03 Sep 2025 05:06:00 +0100

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

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

Connect with Us:
Website: www.simonward.co.uk

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Battle Ready Fitness: Why You Don’t Need Endless Training to Do Epic Things

Wed, 27 Aug 2025 05:06:00 +0100

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

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

Connect with Us:
Website: www.simonward.co.uk

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

The Truth About Motivation: Intrinsic vs Extrinsic Drive

Wed, 20 Aug 2025 05:07:00 +0100

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

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

Connect with Us:
Website: www.simonward.co.uk

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

5 Habits That Changed My Life (and Could Change Yours Too)

Wed, 13 Aug 2025 05:06:00 +0100

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.

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

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Zero Talent, Maximum Impact: The Behaviours That Really Make a Difference

Wed, 06 Aug 2025 05:00:00 +0100

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

💬 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.

35 Years of Triathlon and Still Racing at 70: The Remarkable Liz Dunlop

Wed, 30 Jul 2025 05:00:00 +0100

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

💬 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:

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

Pretty Gritty: Collective Empowerment and Positive Peer Pressure with Emma Stoney & Katie Gill

Wed, 23 Jul 2025 05:00:00 +0100

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

💬 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:

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

Coach Simon Gets Grilled by Beth

Wed, 16 Jul 2025 03:44:00 +0100

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

💬 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:

You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

Freespeed: Unlocking Better Swimming with Coach Paul Eaglestone

Wed, 09 Jul 2025 03:44:00 +0100

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

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:

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.

Body Image, Weight Loss & Healthy Body Composition with Simon & Beth Ward

Wed, 02 Jul 2025 03:44:00 +0100

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

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.

Beth’s Post-Ironman Reflections: Recovery, Lessons & What Comes Next

Wed, 25 Jun 2025 05:00:00 +0100

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

Ready to Take Action?

If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

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.

Battling Heat, Cut-Offs & Doubt: Beth’s Ironman Austria Story

Wed, 18 Jun 2025 05:06:00 +0100

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

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:

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.

Blood Flow Restriction, Vo2 Max, Longevity & the Science of Smart Training – with Martin Whitaker

Wed, 11 Jun 2025 05:06:00 +0100

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

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:

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.

Emma Pooley: Finding Joy in Sport, Fueling with Real Food & Embracing the Climb

Wed, 04 Jun 2025 05:06:00 +0100

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:

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!

To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

For any questions please email Beth@TheTriathlonCoach.com.

Facing Doubt, Finding Progress: The Road to IM Austria with Beth Ward

Wed, 28 May 2025 05:06:00 +0100

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:

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!

Click here to get the checklist

For any questions please email Beth@TheTriathlonCoach.com.

How to Execute Your Plan on Race Day

Wed, 21 May 2025 05:00:00 +0100

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.

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:

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!

https://triathlon.org/athletes/profile/20508/tim-ashelford

**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.

Staying the Course – Tim Ashelford on Longevity, Consistency & Enjoying the Process

Wed, 14 May 2025 06:00:00 +0100

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

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!

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.

How to Be Battle Ready: Build Functional Fitness, Resilience, and Lasting Health

Wed, 07 May 2025 03:44:00 +0100

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:

Ready to Take Action?

If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:

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!

To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

The Random Health Check That Changed Everything with Dave Hill

Wed, 30 Apr 2025 03:44:00 +0100

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.

You’ll also find some really great content on my Instagram and YouTube!

To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

Did you enjoy this podcast? Feel free to buy me a coffee Thank you!

For any questions please email Beth@TheTriathlonCoach.com.

Age Is Just a Number: 5 Habits That Keep You Fit, Lean and Energised

Wed, 23 Apr 2025 03:44:00 +0100

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

You’ll also find some really great content on my Instagram and YouTube!

To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

Did you enjoy this podcast? Feel free to buy me a coffee Thank you!

For any questions please email Beth@TheTriathlonCoach.com.

6 Daily Health Metrics That Actually Matter

Wed, 16 Apr 2025 03:44:00 +0100

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

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.

How to race the perfect Ironman. What most people don’t talk about!

Wed, 09 Apr 2025 05:00:00 +0100

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

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.

How Gaz McNamara plans to complete an Ironman and 2 Hyrox events in under 17 hours

Wed, 02 Apr 2025 05:06:00 +0100

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:

Instagram

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

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.

How Rosie Wild used triathlon training to rehab from a catastrophic knee injury

Wed, 26 Mar 2025 05:00:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

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.

Inside Indie Lee’s 2024 Season: Breakthroughs, Setbacks, and Key Lessons

Wed, 19 Mar 2025 05:00:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

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.

Unlocking the Power of Your Body Clock with Professor Karyn Esser

Wed, 12 Mar 2025 05:04:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

Old School Triathlon (70’s, 80’s, 90’s)

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.

Athlete, coach, TV announcer, author, absolute legend - Steve Trew

Wed, 05 Mar 2025 05:00:00 +0000

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

Steve’s other bestselling book:

A Long Day’s Dying

Unlocking the Power of HRV with Dr. Torkil Færø

Wed, 26 Feb 2025 05:00:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

7 Steps to Swimming Faster

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.

Fine-Tuning Performance: Beth’s Swim, Bike & Physio Insights for Ironman Austria

Wed, 19 Feb 2025 05:04:00 +0000

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:

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

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.

Fit, Fat & Fun Athletes wanted for Long Course Weekend - with Matt Evans

Wed, 12 Feb 2025 05:04:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and YouTube!

Heat acclimation and hydration at Marathon des Sables

**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

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.

Mastering Heat Training with Dr. Lindsey Hunt

Wed, 05 Feb 2025 03:44:00 +0000

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

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.

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and 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

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.

Winning a first World age group title at 75 years young with Mike Goddard

Wed, 29 Jan 2025 06:00:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and 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

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.

From Spinal Fractures to Ironman Podiums: Emma Bexson's Remarkable Comeback

Wed, 22 Jan 2025 05:00:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and 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

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.

Unlocking High Performance in triathlon and the workplace with Paul Wheat

Wed, 15 Jan 2025 03:44:00 +0000

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!

**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

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.

How to Be in the Ready State with Dr. Kelly Starrett

Wed, 08 Jan 2025 03:44:00 +0000

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

You can find all of my social media links HERE:

You’ll also find some really great content on my Instagram and 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

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.

Prosecco & Push Ups: Holiday Survival with Simon & Beth

Wed, 01 Jan 2025 06:00:00 +0000

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!

Www.theendurancestore.com

**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

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.

“Battle ready!” - The 2024 Grumpy Old Coaches Christmas Special

Wed, 25 Dec 2024 06:00:00 +0000

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

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!

**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

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.

Your Questions Answered: Carbon Wheels, Year-Round S&C, Zone 2 Training, Swimming Tips, and Advice to My Younger Self

Wed, 18 Dec 2024 03:44:00 +0000

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!