Avsnitt
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The female monthly cycle and how it impacts training and competition is a conversation that athletes and coaches should have. The reality is that it can be awkward for both parties, so to avoid awkwardness it usually gets pushed aside. Which means that female athletes can feel isolated in navigating this part of their life. We should also include perimenopause and menopause in that conversation as it will affect most females at some point. As a coach I do believe that we need to have these conversations, and that they should not be awkward. Education is a big part, so to help us better understand the ways in which training and competition can be managed, I have invited Dr Natalie Brown onto the show as a guest. Natalie is a research assistant for the Welsh Institute of Performance Science. She works predominately with Sport Wales, leading on research with female athletes and the impact of the menstrual cycle on sport participation and performance. In this conversation with Natalie we talk about: To truly understand the patterns of your monthly cycle, track it for at least 3 cyclesLifestyle factors have a huge influence on the severity of your monthly cycleCarbohydrate supplementation prior to HIT sessions might mitigate some symptomsMenstrual cycle apps are good, but listening to your body is betterPerimenopause is ‘chaos’ but healthy lifestyle factors can helpHow to arrange your training during the menopauseHRT for females? It depends!Some guidance for coaches on how to open a menstrual cycle/menopause conversation with their athlete To find out more about Natalie Brown and her work please visit these channels:Instagram Optimal.Period Website www.optimalperiod.com, You can find some other really good resources at the following links:Podcasts The Female Athlete, For continued education please check out Menstrual cycle online coaching modules:UK Coaching resources I also asked Natalie to recommend a book. This is her choice:Good for a Girl Lauren Fleshman To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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My guest today is Jim Vance There are few individuals in the world with the teaching background, elite athlete experience, and coaching experience with elites, amateurs and juniors, as well as knowledge of training and a passion and understanding of tech. Jim has been the coach to US pro triathlete Ben Kanute for 8 years. He has also written 2 triathlon books (details of which you can find in the show notes) and is a consultant to several tech companies in the Multisport space including 80/20 Endurance and Velocity, a software programme for cycle coaching. Jim and I have a great chat about the rapid advancements in technology and their impact on triathlon coaching. We get into the weeds on the physical toll of triathlon racing for pro athletes, given the ever increasing intensity of the races especially when racing in extreme heat. Finally, and I think most importantly for you, the listener, we discussed the significance of personal harmony and relationships in achieving optimal athletic performance, and the crucial role of mental and physical preparation in triathlon. Topics include:18:14 Athletes need to learn to trust themselves - "I care more about athlete mindset on the start line than I do about training."28:25 On harmony in your relationships - "We've got to really enhance our world. That brings more stability to it, that reduces stress."56:41 On how to get the best recovery and stress levels - "So what affects that recovery cycle? Home life, stress outside of it, nutrition, sleep, all those things probably come back again to relationships in your daily life."1:17:35 On the power of showing vulnerability - "David Warden kept getting all these questions. And he kept saying, 'Well, I don't know the answer', and afterwards it became this crazy thing, where all these coaches just came up to him." To find out more about Jim please check out his Instagram page @coachjimvanceThe most popular blog post he ever wrote: https://www.trainingpeaks.com/blog/10-things-endurance-athletes-need-to-stop-doing/Other cool stuff:80/20 Endurance Coach Certification and community, with Matt FitzgeraldBook recommendation for coaches, is a book called, "Motivational Interviewing in Sports", it's a game changer! Some of the coaches Jim mentioned have been podcast guests. You can find links to their work in the show notes for their respective episode:Bobby McGeeMatt Pendola To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Saknas det avsnitt?
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Lucy Gossage has been around on the long distance triathlon scene for a long time, and she's instantly recognisable with her blue Erdinger kit and infectious smile. If you don’t know Lucy, she has 14 Ironman victories to her name including IMUK, IM Wales, IM Lanzarote and Patagonman (basically all the toughest ones). In 2019 she stepped back from IM racing to focus more on her work as an Oncologist in Nottingham. You’ll get a sense of how Lucy likes to challenge herself with that race resume, and today's conversation is all about another of those challenges. And they don’t really come much bigger than The Winter Spine Challenge - 268 miles on the Pennine Way in the depths of winter. It’s a non-stop event requiring participants to be self sufficient. The temperature barely gets above 0ºC, with knee deep snow and blizzards at times, and as if that's not enough the sleep deprivation can literally be a nightmare. We chat about: Weekly power strength yoga - "I just knew that I had to get as strong as I could" The benefits of commuting to work and keeping it funWalking poles in ultra racing - "As soon as I got them, I was like, oh my god, these are a game changer."Sleep walking - "The most terrifying discombobulating experience I've ever had."Shoe selection - "I went with Hoka Speedgoats, which many say is crazy for that terrain. But they were so comfortable."Sleep deprivation and cognitive function - "I could see the red lines on my Garmin where I'd gone off the course and I was like bloody hell I am actually sleepwalking." To find out more about Lucy please use these channels:Twitter @lucygoss Insta @lucygossage Link to topics we covered in the showNHS Blog postsLucy and I talked for quite a bit at the start about the NHS and she mentioned some blog posts she had written. You can find those HERE.Lucy’s favourite book Shantaram:A Novel - by Gregory Roberts “It’s a long book but an incredible read."Developing an Iron Mind This is the podcast I recorded with Lucy, Helen Davis and Helen GormanDeveloping an Iron Mind -How to access the Iron Mind course - https://www.thinkbelieveperform.co.uk/iron-mind/ Green RunnersLucy talked about the The Green Runners eco running group formed by Jasmine Harris and Damian Hall To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Triathletes like to call themselves multi-sport athletes. In a manner of speaking, they are. They have generally mastered 3 disciplines and combine them all in one single race.
Today's guest, Dougal Allen, is a true multi-sport athlete of the highest order. He’s won the NZ Coast to Coast twice (run/kayak/MTB), had many victories and top 10 finishes in both IM & Challenge events, and completed many multi-day adventure races around the world. As well as running and cycling, these events have included, kayaking, rafting, inline skating, horse riding, as well as rope work for climbing and abseiling. Dougal is a very strong cyclist and in the last 2 years he has put these skills to good use with a complete change of direction. He is now a Cyclor on board the 8 man crew defending America’s Cup for Emirates Team New Zealand. And if you're wondering what a Cyclor is, you can find out HERE. In this episode we chat about:Building a team and racing without egoTraining to race, or racing to train. Which are you?Over-racing and losing fitnessBoring high performance habits to ensure best performance If you’d like to find out more about Dougal Allan please visit the following sites:Website - http://DougalAllan.comInstagram: dougal_allan Facebook: Dougal AllanDougal Allan Mini documentaryTrials for the role of Cyclor on board Emirates team New ZealandDougal at the 2019 NZ Coast to Coast eventYouTube video of NZ Team Emirates Cyclor’s Dougal is an ambassador for Precision Fuel and Hydration. He has written many articles for them which you can find HERE, including:How to balance training, work, family and lifeThe art of gut trainingHow a pro athlete strategically uses caffeine To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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"The RED-S project is a club for sustainable performance. And sustainability to me brings up a few different words, I think about fueling and enjoyment. And no, no process is sustainable unless it's enjoyable. And for me, if I was to get close to a recreational race, and I started to think about race weight, that wouldn't tie in with enjoyment for me." In this week's episode of the High Performance Human, our guest is Alex Vendittelli, a RED-S Ambassador and a recreational runner. We discuss the prevalence and impact of RED-S Syndrome in athletes, emphasising the need for education and support. We also explore the intricate relationship between health and performance in sports, highlighting the importance of prioritizing overall well-being rather than solely focusing on athletic performance. We chat about the challenges of navigating unrealistic body ideals and performance pressures in sports, and the need for a more balanced approach to fitness and body image. Alex shares his personal experience of feeling pressure to conform to a certain body type after reading one specific book, and how another book rescued him from the mire. Even elite athletes with support services can get it wrong, with some openly admitting to health problems caused by an overemphasis on body image.Lighter might mean faster but it isn’t always healthierSore legs and fatigue are not the norm when training for endurance eventsShould we be focussing on a sustainable approach to nutrition rather than a specific race weight?Coaches need to work on changing the mindset of athletesGiving yourself permission to enjoy life Alex doesn't have a social media presence. He is an ambassador for RED-S Project and you can find out more about RED-S project HERE. Some other links you might be interested in: Some RED-S articles:Pro Cyclist Jonas Abrahamsen - Gaining weight to achieve greatnessCyclist Jackson Long - When the power to weight ratio bottoms outTwo articles related to pre-conceived ideas about how we should behave, look and live our lives to meet these 'elite standards' - examples of how trying to be what we're not, can lead to a slippery slopeNiamh Bridson-Hubbard - A Runner’s BodyAre athletes supposed to look a certain way? The Athletic Aesthetic - Great LinkedIn Post by Mental Performance Coach Aaron WalshThe Dark Side of High Performance - can you distinguish between mastery and perfectionism? Matthew McConaughey video - Don't ask for permission Research papers:Carbohydrate fear, skinfold targets and body image issues: Perceptions of the nutrition culture within elite female soccer - McHaffie et al Includes specific examples of things coaches have been heard saying to players etc. relating to food. Nutrition for Female Soccer Players—Recommendations (Dobrowolski, Karczemna, Włodarek)Alex's book recommendations:Seven Deadly Sins: My pursuit of Lance Armstrong - David Walsh Steve Jobs - Walter Isaacson - Beautifully written book about Steve Jobs and how his personality was the reason for his success but also his ill health. It highlights how our behaviour and decisions will always have a knock on effect in later life. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Artificial Intelligence, or AI, is gaining more traction in our lives. It's been here awhile, but the launch of Chat GPT has really accelerated our awareness of how it can simplify our lives. AI will be a part of our athletic lives as well, certainly for the way we plan our plan, analyse, and adjust our training to get the best results. Will this benefit athletes and coaches alike? I don’t have enough knowledge on the subject to answer that but today’s podcast guest does! Prof Paul Laursen will be familiar to regular listeners of this show. He’s spoken on this show before about High Intensity Interval Training and we spoke about AI back in 2021. Since then there have been a lot of advances in AI and with his own platform Athletica.ai. If you are a self coached athlete, AI has the power to save you a lot of time with planning and improve your training prescription. Coaches can benefit too, as they'll be able to analyse much more data and improve their decision making for a larger number of athletes. Whether you're an athlete or a coach, AI will have some impact on your work, training, or data analysis. In this conversation we chat about:Some of the latest gadgets that Prof is testing outHow Athletica works for athletes and coachesThreats and opportunities for athletes and coaches Garbage In Garbage Out (GIGO) is so relevant, and why athletes need some personal responsiblity Coaches will never be redundant To find out more about The Prof please visit these channels: Athletica: https://athletica.ai/ HIIT Science: https://hiitscience.com/ Twitter - @PaulBLaursenClick the link to get hold of a copy of Paul’s book, Science and Application of High Intensity Interval Training New links we spoke about on this podcast were:Respiratory training System - https://isocapnic.com/ forget Powerbreathe. This take breath training to a new level.Fourth Frontier Heart rate monitor this HRM not only measures heart rate, it also tracks HRV and provides a continuous ECG during exercise.Strength, Power & Movement testing If you’ve ever perform a measured vertical jump, this device makes everything a whole lot easier. In fact, you can measure the velocity of many movements. Endurance Training - Science and Practice This is the latest book by sports physiologist and coach Inigo Mujika and which features a chapter written by The Prof. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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A lifetime in sport inevitably leads to injuries, especially if you play contact sports. Rugby was my game until my mid-twenties, by which time I had dislocated both shoulders at least once and broken my collar bone once. Minor concerns compared to some players, but nonetheless it's these injuries that caused me to take up triathlon more seriously. I broke the other collar bone more seriously in a bike crash in 2015 (so much for avoiding injuries!). It’s fair to say my shoulders have had their fair share of injuries. I’ve managed to get by without surgery but it’s always a matter of doing lots of work to make sure they stay stable and relatively pain free. For most endurance athletes, shoulders are not as troublesome as those other joints but they still take a lot of hammering. Countless metres in the pool, the occasional impact from falling off your bike or while running, and not to mention the daily postural challenges from everyday living. Tim Stevenson is this week's podcast guest. Tim runs a business called Dynamic Shoulders. He's a strength coach who started on the specialisation journey like many folks - overcoming his own shoulder problems. He then worked as a strength coach with para swimming. If you have shoulder issues or want to keep them healthy, this episode is a must as we chat about:The shoulder complex and its interaction with other jointsShoulder stability and how to achieve it.Bust some common myths around training shoulders Influence of modern living and how it can lead to poor shoulder healthHow we can look after our shouldersBenefits of ground based exercises Specifics for swimmers and triathletesTo find out more about Tim please visit the following channels: Social:Instagram: @dynamicshouldersThis is where he posts most content so if people want to get a feel for who Tim and his team are, this is a good place to start. Website: www.dynamicshoulders.com Please also check out these links: Test Your Shoulders"We currently have a ’test your shoulders’ programme available which is free and will give you an ‘audit’ of your shoulder stability and strength. It will help you to identify the weak links which, when addressed, will increase shoulder health and performance potential". Book a FREE call"We offer free consultation calls so if anyone wants to book in some time to chat through their shoulder issues or performance challenges and get clarity on their next best steps they can do that using the above link." BASE"Our 6-week BASE online shoulder training programme draws from our experience and knowledge of building high performing shoulders and can be integrated into any training programme as it takes a minimal effective dose approach." Tim’s Book Recommendation: Think Again - Adam Grant"Learning to rethink is the most important skill in today’s culture.” We also talked aboutGymnastic Rings - These are from Wolverson A couple of videos you might like to watch: Executing a handstandMinimum Effective Dose - Tim Stevenson style To contact Beth regarding Life Coaching, please email her at [email protected].
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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As you continue your journey as an endurance athlete you might occasionally think that life is messing you about. There are always obstacles to be navigated - work and family challenges, illness, injury, world events beyond your control. It may even cross your mind that these only seem to happen to you and that other folks have smooth paths to their chosen events. Rest assured that everyone has challenges, including today's podcast guest, Flight Sergeant Scott Hill from the RAF Regiment. As you’ll hear in the podcast, Scott wears many hats in life. He is a father, husband and career military man. In the last year he’s been effectively doing 2 jobs at work, while battling a long term back injury. On top of that, he qualified as a British Triathlon High Performing Coach to enhance the work he does in his private coaching business and as head coach of the RAF Tri team. Not only that, he is also an excellent age group triathlete, having qualified for the Ironman World Championship twice. He's also an ambassador for my favourite tri clothing brand, Raceskin. Today we talk about:What does W.O.L.F. stand for?Being comfortable saying NO!Making the most of opportunities The gift of dyslexiaDealing with injuryMaking time for yourself To find out more about Scott please visit his Instagram and website:Instagram coaching @triwolfcoach Instagram personal @ironhill83Website Triwolf.co.uk Scott recommended the following book which helped him to answer a few questions about being dyslexic:The Gift of Dyslexia - Ron Davis Raceskin Wetsuits and Custom designed cycling gear - Scott is an ambassador for Raceskin and chooses them for his own training and racing kit as well as for his TriWolf garments. Check out Raceskin wetsuits and custom kit HERE. To contact Beth regarding Life Coaching, please email her at [email protected].
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Since we started the podcast, I've introduced many of the UK triathlon legends, ranging from our Olympic champions to coaches who helped them there, and the folks who were around right at the start of triathlon in the UK.
Today's guest, Mark Kleanthous, competed in UK triathlons since the very first event in June 1983. And he has kept on going for 41 consecutive years.
Completing an impressive 535 triathlons in more than 20 countries, including finishing the Hawaii Ironman World Championships, as well as 48 Iron distance, double Iron, and 1 x triple Iron triathlon.
Mark has also finished 71 marathons under 3 hours.
Over the last 41 triathlon seasons Mark has calculated that he's covered more than 12,000 miles swimming, 198,000 miles cycling, and has run more than 61,000 miles (totalling 271,000 miles) in training and racing. That's more than 11 times the distance around the world, or more than the distance to the moon!
In this conversation we chat about:
Keeping calm under stress, and problem solvingHow he still gets satisfaction from each eventWhy pacing gets better with ageThe secret to Mark’s athletic resilience and longevityMark the Innovator - homemade elastic laces & aero water bottlesTo find out more about Mark K please visit the following channels:
Triathlon Coaching website
Ironmate- Triathlon information website
Instagram: openwaterswimcoaching & ironmate_coaching
Twitter X: @ironmatemark
Face Book Mark Kleanthous
LinkedIn Mark Kleanthous
Some videos you might be interested in watching:
Mark's highest elevation and coldest triathlon: Ironman Lake Tahoe 2013, bike had 9,000 feet of climbing
30 Years of Triathlon t-shirts.
How to smash your ironman transitions.
Research Papers
Mark took part in various studies during Ironman Sweden for ultra endurance athlete and scientist Beat Knechtle
Changes in body composition in triathletes during an ironman event.
Nutrition & diets for endurance triathletes.
The Age-Related Performance Decline in Ironman 70.3
Mark's 3 favourite books
Gold in the Water by P.H.Mullen. Two friends and swimmers who train to compete in the 2000 Olympic games.
Training Essentials for Ultra Running by Jason Koop- Everyone from first timers to elite can benefit from this evidenced based book on going long.
Gold Rush Michael Johnson. His honest and open insight on how to be the best and beat the rest”.
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Who says you can’t get stronger as you get older?
Today, Strength and RunForm Coach Matt Pendola is back and this time he’s accompanied by one of his clients, Michael ’Stoke’ Stoker, one member of a small group who Matt affectionately refers to as 'The Silverbacks’. 73 year old Stoke joins us to speak about how his 20 years of work with Matt has enabled him to continue powder skiing well into his 70’s, and build his strength up to the point where he can now do 7 full pull ups using the gymnastic rings (having been unable to do just 1 when he was 60). Matt walks us through his approach to working with older athletes, and some of the very specific exercises he includes as well as others which he avoids. If you're looking for inspiration both in your strength training and from a 73 years young ‘silverback’ athlete, please pay attention as we also discuss:Building grip and core strength to improve pull up strengthWhy plyometrics and mobility work are hugely important for older athletesOlder athletes need better force productionLet your body tell you how much recovery it needsThe benefits of kettlebell training for female athletesFitness aging and longevity: It’s all about lifestyle choices You can follow Matt on:Instagram: @PendolaProjectFacebook: PendolaProjectWebsite: https://www.pendolaproject.com and check out his programs including a free movement improvement assessment and protocol Some special offers from Matt for podcast listeners:Use this code —>>> MATT10. This will get you 10% off Matt's R3 strength program or RunFORM. Matt will also send you "Triathlon in season strength training anywhere" (bodyweight and bands) 6 week program at no additional cost (normally $100). Listen to Matt and Bobby McGee on their RunFORM podcastask him any question on the free app: https://link.anyquestion.com/pendolaproject YouTube video - This is the strength routine we chatted about which Stoke does to prepare for his powder skiing:Ski Prep Gym routine for Stoke including hangs Stoke recommended these books:"The Wealthy Barber" by David Chilton“A Gentlemen in Moscow”, by Amor TowlesAnd Matt recommends: Rebuilding Milo - by Dr. Aaron Horshcig. The lifters guide to fixing common injuries and building a strong foundation for enhancing performance.To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Our podcast guest this week is Menachem Brodie, the National Strength and Conditioning Coach for the Israel National Track Cycling Team. He has his own consultancy business, Human Vortex Training, and has also written two books, Strength Training for Cycling Performance, and Lift Heavy Shit (links for both are below). We've heard from numerous swim and run coaches recently about how technique can make a real difference to performance in their respective disciplines. Now it’s time to adjust the balance and hear from someone who specialises in helping cyclists to get stronger . . not on the road, but in the gym. You may wonder if there's actually a direct correlation between how strong you are and how fast you can ride, but once you've heard from Menachem I think you’ll appreciate how some subtle changes to your gym work will help you be a better cyclist.Why the McGill BIG 3 should be your core training focusWhy you should strength train on recovery daysVital importance of strength training for older cyclists and triathletesAging, strength training, and bone healthWhy strength training will help you recover better and improve consistency To find out more about Menachem please visit these social media channels:YouTube @HVTrainingInstagram hvtrainingSpotify for PodcastersHuman Vortex blog Menachem’s 2 books:'Strength Training for Cycling Performance: The Vortex Method’s Ultimate Training Program’'Lift Heavy Sh*t: Intelligent Strength Training for Masters Cyclists’ Some cool videos:The McGill BIG 3 - these 3 movements are all you need for a super strong coreBox squats for more cycling powerPosture for better cycling - Some basics you should know You might also want to listen to the following episodes from Menachem’s own podcast:Dr. Stuart Mcgill PART 1 - Back Pain in cyclists and triathletesDr. Stuart Mcgill PART 2 - Be an athlete 24/7Tim Cusick - Adaptation: The driver for everything you want out of your training Menachem recommended the following books:Rule 1 Investing, By Phil TownThe Man Watching, by Tim CrothersThe Language of Coaching by Nick Winkelman
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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You may have wondered about my choice of the phrase High Performance Human. It doesn’t relate to athletes who perform at the top of their age group.
The concept of high performance can be described as a measurable state where an individual consistently performs at a higher level of operational success compared with most of their peers within the same environment at a particular time. High performance is not absolute, but relative. Thus, a high performance human is someone who optimises their performance in many areas of their life - career, relationships, health, fitness etc. Many of you reading this will fall into that category even if you haven’t realised it. Today's podcast guest is Matt Spooner and he definitely is a High Performance Human. At 51 he is still getting faster as a long distance triathlete. If you are a regular on some of the triathlon pages on Facebook I’m sure you have come across Matt’s posts as he shares his experiences of training and racing with the aim of helping other athletes. In this conversation we chat about:living in Switzerland and finding the perfect environment to live and trainmaking a conscious decision to prioritise training and not get sucked into the corporate work trap of long working hoursbuilding consistency into his training learning from elite athletesthe challenge of completing IM Wales 3 weeks after completing the 4000km Transcontinental Bike race.How to balance training around business travel Buckle up and get your note books ready because there’s a lot of great stuff in this conversation! To find out more about Matt, please visit the following social media channelsInstagram - matt_still_tri_ingFacebook - matthew.spooner.927LinkedIn If you haven’t yet seen the documentary about the Transcontinental Race, I can highly recommend it:Onboard the Transcontinental Race Some links to topics covered in the podcastDietEfficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review"I recently read this paper, it's a nicely balanced review of multiple different research papers into different diets. It's a good resource for people who are interested in the best diet.” Books"My first book I read about Triathlon was A Life Without Limits by Chrissie Wellington. My current book is The Rise of the Ultra Runners by Adharanand Finn - I identify myself very strongly in this book."To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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LISTENER: There were some pre production audio issues. Apologies for this. Please stick with the podcast as the sound quality improves during the conversation. The name Dr Stacy Sims is probably familiar to many of you, especially if you are a female. She's written two very popular books. Her first was ROAR in 2016 (recently updated and revised). Her second book, Next Level, is about kicking ass and crushing goals through menopause, and was published in 2022. As a result of these two books and her public speaking, Stacy has become associated with phrases such as "women are not small men”, and "lift heavy shit". Thanks to those of you who sent in questions for Stacy. Much of today's conversation is based around those, and the show is broken down into 4 key areas: Exercise - specifically zone 2 and HIT for femalesNutrition - fasting, some interesting guidance around protein, and following the same diets as male partnersStrength training - developing the right technique so you can lift heavy shit, plyometricsMenopause - weight gain, HRT Dr Sims has a lot of great ideas for you, so please listen carefully and do take notes. If you don’t already follow Dr Stacy Sims, these are the best places to keep up to date: Instagram - drstacysimsFacebook - drstacysimsLinkedInThis is a TEDx Talk that Stacy gave on the topic of Women are NOT small men. It’s definitely worth a listen. In the show we discussed RED-S (Relative Energy in Sport). Stacy also recommended the following books:The Most Magnificent Thing by Ashley Spires (a kids book but the messaging is oh so good!)Wild by Cheryl Strayed: From Lost to found on the Pacific Crest TrailInferior by Angela Saini: The true power of women and the science that shows itThe StoryTeller by Dave Grohl We also chatted about this book:Invisible Women - Caroline Criado Perez - Exposing data bias in a world designed for men
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Today's guest is Margaret Sills. I met Margaret about 20 years ago when she asked me to coach her. During the time we worked together she represented GB triathlon as an age grouper and also qualified for Kona twice. I can still remember waiting at the finish line for her to complete her first Kona (which she mentions in the conversation). She had some struggles on the day but she made it and as she crossed the line I had a lump in my throat and tears in my eyes. The reason I invited Margaret on to the show this week is to talk about her 40 years as a triathlete. In 2023 she finished her final event, almost exactly 40 years to the day from her first event in 1983. This, by the way, makes her a pioneer of triathlon in the UK, as the event she completed in Northampton all those years ago was one of the very first UK triathlons. I enjoyed the reminiscing, and I hope you do too!Northampton - That first triathlon in 1983 Emotional - The final triathlon in 2023 40 years in triathlon and never injuredFitting training around lifeDealing with life’s challenges - menopause, heart problemsA lifetime of adventures - Race across America (twice), LEJOG, mountain biking in the HimalayasStanding on the podium as a GB age group team member
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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This podcast is called the High Performance Human podcast for a reason. It gives me the opportunity to showcase individuals who excel in their chosen sport, but also in many other areas of their life, while still focussing on basics such as sleep and nutrition. Next time you take a flight, think about what you would like to know about your pilot - skills at their job (obviously) but also that they prioritise health and fitness, turn up each day having slept well and eaten the right foods to help them concentrate throughout the full duration of your flight.Today’s guest, Rick Peters, is an elite swimmer, airline pilot, and high performance human. He was introduced to me by long time client Toby Baxendale when he and Rick met at the Barbados Open Water swim festival, last November.Rick finished 7th overall in the 5k swim (non wetsuit) in a very impressive time of 1hr 13 (an average pace of 1:28/100m), made even more impressive by the fact that Rick is 60 years old. Rick still regularly captains long haul flights for Air Canada, and in today's conversation we talk about his daily fitness routine, his love for swimming, and how he stays so fit and healthy. Then we add in the complications of air travel, the impact of time zone changes, and some of the strategies Rick uses to mitigate these. Needless to say, I would be very confident to have Rick Peters as the Captain on my next flight! Some other topics we discuss include:Earthing - to help the body rebalance after crossing time zonesDrinking hydrogen water to limit the impact of flying at altitudeFinding time to workout when travellingThe microbiome and how keeping your gut healthy has a major impact on brain health, sleep and general fitness Rick doesn't use social media but if you have any questions for him, I’m sure he wouldn’t mind me forwarding them on. He did recommend some resources and books. Books“YOUNGER NEXT YEAR” (Live strong, fit, sexy and smart – until you’re 80 and beyond) by Chris Crowley & Henry Lodge.The Psychology of Winning” (Ten qualities of a total winner) by Dr. Denis Waitley. VideoLight as Medicine by Dr. Roger Seheult MD of MedCram who gives a very detailed description of how mitochondria produce ATP and what infrared light can do to optimize your health and immunity. Research Papers on Gut MicroBiomeHow gut bacteria balance enhanced exercise performance“Associations between gut microbiota and sleep: a two-sample, bidirectional Mendelian randomization Study”, by J. Wu et al“Gut microbiome diversity is associated with sleep physiology in humans”, by R. Smith et al., in PLoS One, October 2019, PMID 31589627.“Exercise and the Gut Microbiome: A review of the Evidence, Potential Mechanisms, and Implications for Human Health”
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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You might have noticed a theme with some recent podcasts, as I've been searching out inspirational older athletes to share with you just what the future might hold if you have the enthusiasm and adjust your approach in the right way for you. I've struggled to find other coaches who specialise in working with older athletes, but that's corrected today as I speak with Jo Lewis. Jo is a female triathlete in the 65-69 age group. As you will hear in the conversation, 14 years ago, Jo started a coaching group to cater for over 50’s triathletes. As one herself, she realised that no one was catering to the older age groups. Fast forward to 2024, both Jo and her group are still going strong. In the next hour we chat about her own triathlon journey, as well as: A proactive approach to aging, staying fit, healthy and competitiveCoaching strategies for over-50's triathletesHIT training - how much, how oftenSpecific strength workPaying attention to rest and recovery Once agin, if you are an older athlete looking to stay at the top of your game, you’ll find some great information coming up! To find out more about Jo please visit the following social media channelsWebsite - www.tri50.co.ukFacebook “Tri50 - Specialised Triathlon and Swim Training for Mature Athletes”.Instagram: Tri50coaching Jo specifically recommended these two books as being very helpful personally, and for her older athletes:The Coaching Manual by Julie Starr The Complete Guide To Stretching by Christopher M. Norris Finally, Jo requested that I include a link to “Uptown Girl” by Billy Joel - she said, "This is ME from start to finish, gets me going every time, and is a funeral request of mine."
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Today’s podcast guest is Dr Dan Plews. Dan is one of our most frequent and popular guests. He and ‘The Prof' Paul Laursen have an on going competition to be at the top of the list with most appearances on the show.
It’s been a while since I chatted with Dan and since the last conversation he’s made a welcome and very successful return to racing, having crossed the line first overall at the 2022 IM New Zealand, and then getting a personal best of 8:18 at Challenge Roth despite a troublesome Achilles. Our chat today is centred around Dan’s successful goal to race a ‘fast’ Ironman. At Ironman California in October last year he again crossed the line first and posted a 7:56. Dan has a lot going on in his life - a young family, research projects, coaching a group of elite Ironman triathletes, working with the New Zealand Olympic kayak team, and his EndureIQ online education programme. There's a lot to unpick when it comes to how he made this sub-8 happen, including:Finding balance, and why commitment to a goal means saying NOBack to back training for time managementHow you can always find marginal gains The role of carbs in triathlon performance and why the LCHF approach works for himA huge surprise as Dan declares his new found love for strength training Dan is right up there with some of the smartest (and down to earth) people I know so I hope you enjoy the show! To find out more about Dan please visit these social media channelsDan’s personal Instagram - theplewsDan’s business Instagram - endure_iq Please check out the new Endure_IQ course on strength & power training for triathletes - In the podcast, Dan talks about fuelling his Ironman races on just 50g of carbs/hour and why he doesn’t believe that 120g/hr makes sense.He explains more in this blog post:120g/hour - deciphering the carbolution craze Also in the conversation Dan mentioned that his goal to race a ‘fast’ Ironman was inspired by reading this book:Die with Zero - Bill PerkinsTo contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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This week we're back with James Risley as we continue the conversation about riding Le Loop - 3,500km of riding with 55,000m (yes, FIFTY FIVE HUNDRED METRES) of climbing, including some of the toughest climbs in France and Spain. Last week we talked about the preparation for the event and navigating life challenges - work, relationships, sleep - in order to get enough miles on the clock. In today’s episode we talk about the event itself and James outlines a few issues he never even considered prior to Le Loop - like what happens when 100 riders are in a line waiting to get coffee at 6am and there is only ONE slow coffee machine. In this episode you’ll get a real idea of how, even when things are way less than perfect, the human body can still get things done, as long as you let the mind do its thing. Feet, hands, and butt might be more important than fitness on a multi day rideProcessed carbs and a lack of proteinIt's like riding in the 90’s - no Garmin, just arrows to followWhy it’s important to choose roommates carefullyBeware the post-event depressionWhat next? The best place to find out more about James and to contact him if you have questions about Le Loop is on LinkedIn. Click on the link find out more about Le Loop.William Wates Memorial Trust - this is the charity which runs and organises Le Loop. They support projects that encourage young people who experience severe disadvantage to keep away from anti-social behaviour and criminal activity, enabling them to fulfil their potential. James also recommended the following book: Training Essentials for Ultrarunning by Jason Koop. James was on a previous podcast talking about his High Performance Human lifestyle. You can listen to that episode HERE.
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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Have you ever thought about attempting a multi-day bike tour? Maybe the Raid Pyrenees (4-5 days) or Land's End-John o'Groats (8-10 days)?Those are both big challenges, but how far would you push it? What about the full Tour de France route including rest days? 3,500km of riding, 55,000m of climbing in 22 days. There is actually an event called Le Loop which does exactly that, including a finish in the centre of Paris (although you don't ride all 8 laps). Today's podcast guest is Dr James Risley, who I've been working with for well over 10 years. In November 2022, James decided to enter the full Le Loop event and take on the biggest challenge of his life. In this 2 part podcast we'll chat about everything from his training and equipment choices to logistical challenges and finally the day to day of the event and what happened afterwards. Hint, it wasn't all champagne and celebrations, and you can hear about this bit in part 2, next week. Today we talk about how to prepare for an event like this, while also managing a new job role and the inevitable impacts on sleep, stress levels and relationships.Managing nutrition while living in a hotelI’m just an average athlete!Can you ever get enough miles in?My FTP is ONLY . . will that be enough?Proper bike fit is essential, and for this event it's for comfort, not aerodynamicsMobility and strength work is critical The best place too find out more about James and to contact him if you have questions about Le Loop is on LinkedIn. Click on this link to find out more about Le Loop.William Wates Memorial Trust - this is the charity which runs and organises Le Loop. They support projects that encourage young people who experience severe disadvantage to keep away from anti-social behaviour and criminal activity, enabling them to fulfil their potential. James also recommended the following book:Emily Chappell - Where there’s a Will: Hope, Grief and Endurance in a race across a Continent James was on a previous podcast talking about his High Performance Human lifestyle. You can listen to that episode HERE.
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
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In the last 6 years I have chatted with many great coaches, and today's guest is right up there with them! Darren Smith is arguably one of the best triathlon coaches we have seen working with Olympic triathletes. I first met Darren when he was appointed as head coach for Scottish Triathlon, and our paths crossed at regular coaches meeting at British Triathlon. After 4 years at the helm of Scottish Triathlon Darren left and set up his own private nomadic triathlon group which became known as the D Squad. At the 2012 Olympics in London he had 6 triathletes from 6 different countries competing in the triathlon event. He gained a reputation for taking triathletes with an average swim and turning them into world class athletes. In 12 months he guided Annie Haug from a world ranking of around 60 to 2nd. Some of the many topics we discuss today are:swim technique and why triathlon swimming is very different to the pool and requires a different techniquethe importance of working on run techniquedoes gym based strength training have any value for triathletes? total training load, and overtraining markers how to build athlete consistency over many months/years To follow Darren, please check out his LinkedIn profile and also follow him on Twitter (X)LinkedInTwitter - Coachdaz We also talked about:Alex Popov Swim technique videoDISC profile test used by Darren with all of his athletes and mentioned by Sue Reynolds in her podcast. Darren presented at the Science Triathlon Conference in 2015. You can see his presentation HERE. One attendee said, "I learnt more in a few days with Darren than I had done in years of my triathlon career. An incredibly intuitive coach - not afraid to think and apply outside the box. Bravo Darren."
To contact Beth regarding Life Coaching, please email her at [email protected].
To leave a review of the podcast on Apple podcasts CLICK HERE.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [email protected].
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email [email protected].
- Visa fler
