Avsnitt
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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 RecoveryEvery Training Session Should Have a PurposeHappiness and Mental Well-being Impact PerformanceTracking Metrics like HRV and Sleep Helps in Training DecisionsAltitude Training is Beneficial but Requires Careful PlanningDNF (Did Not Finish) is Sometimes the Best DecisionGut Training for Nutrition Strategy is EssentialRacing Without Pressure Can Lead to Surprising ResultsTo find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Indie’s latest book recommendation is ‘The Obstacle is the Way’ by Ryan Holiday.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
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To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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The internal body clock—also known as the circadian rhythm—is something you’ve probably heard of. But did you know that every cell in your body has its own internal clock, and they’re not always perfectly in sync? I didn’t either!
That’s why I’ve invited today’s guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythms—specifically how they influence skeletal muscle function and overall health.
In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythms—potentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role.
Topics we cover in this episode:
✅ Do circadian rhythms differ between men and women?✅ How do they change with age?✅ Are ‘lark’ and ‘owl’ chronotypes an urban myth?✅ When is the best time for aerobic training, strength training, and stretching?✅ How can we manage jet lag and shift work effectively?
If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you!
To find out more about Karyn’s work please. visit the following channels
BlueSky: @kaesser
LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/
Karyn also recommended the folowing resourescv that you kight like to check out
ZOE Podcast - The best time to exercise
BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would 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 [email protected].
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Saknas det avsnitt?
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Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UK’s first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sport—long before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sport’s media coverage—announcing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In today’s episode, we talk about all of this and more—including his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
8 Kids from London
You can keep up with Steve’s exploits on these Facebook channels
Old School Triathlon (70’s, 80’s, 90’s)
Steve’s other bestselling book:
A Long Day’s Dying
Other books you might like to read:
Steve said “Books I’d recommend. I must have read both about a million times!”
Flanagan’s Run by Tom McNab
Olympian by Brian Granville.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would 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 [email protected].
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What if you could track your body’s readiness, optimise recovery, and boost your overall health—just by measuring one key metric?
In this episode, I’m joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach—one that puts health first. And as I’ve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:✅ Why HRV is for everyone, not just athletes✅ The biggest causes of stress (and how they’re stealing your energy)✅ Why taking control of your health is essential—especially after 40✅ The benefits of sunlight, cold therapy, and deliberate breathing
If you’re looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
🎧 Tune in now!
🔗 Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkil’s book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkil’s other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would 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 [email protected].
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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 assessmentWhy Ray asked if she’d ever learned to play a musical instrumentThe importance of getting a bike fit before investing in a new bikeBeth’s newfound title as the macro absorber—and why she’s essentially been riding with the brakes on until nowThe surprising connections between her physio visit, swim assessment, and bike fitThere’s a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and we’re both learning a lot along the way. Hopefully, you’ll pick up something new too!
If you missed the previous those previous episodes with Beth:
7 Steps to Swimming Faster
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would 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 [email protected].
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If you’re not familiar with Long Course Weekend (LCW), it’s a unique take on a full-distance triathlon—spread over 2.5 days. The concept is simple:
•Swim 3.8K on Friday night
•Ride 180K on Saturday
•Finish with a full marathon on Sunday
The original event took place in Tenby, Wales, following a course similar to the Ironman—though, fun fact, LCW actually came first! Since then, it has expanded to Belgium, Holland, Mallorca, and, most recently, Yorkshire.
There’s now a range of distances available, so if the full distance feels daunting, there’s likely an option to suit you. As Matt explains in our chat, LCW isn’t just about elite athletes (though plenty do show up to race). Instead, it’s designed for people who are fit, fat, and fun—his words! So, if that sounds like you, LCW could be your next big challenge.
In this episode, we discuss:✅ How the LCW concept was born✅ Creating an inclusive, festival-style event✅ Building community support and engagement✅ Why LCW has a Festival of Champions—not a world championship
To keep up to date with Long Course Weekend events use the following links
Activity Wales
Website - Activity Wales
Facebook - activitywalesevents
Instagram - activitywalesevents
Long Course Weekend
Website - LongCourse Weekend
Facebook - LongCourseWeekend
Instagram - LongCourseWeekend
YouTube - https://www.youtube.com/@longcourseweekendglobal
Cool Videos
Watch highlights of:
2024 Long Course Weekend Wales
2024 Long Course Weekend Belgium
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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At the time of recording this episode, I was in sunny Barbados—where January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training.
That brings us to today’s topic: heat training. I’m joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field.
In this episode, we cover:🔥 The benefits of heat training🔥 The difference between acclimation and acclimatization🔥 Heat training protocols used in PF&H’s state-of-the-art lab🔥 DIY heat training methods for those without lab access🔥 Passive heat strategies, like hot baths and saunas🔥 Whether heat training can be a viable alternative to altitude training
If you're prepping for Marathon des Sables, racing in hot conditions, or simply gearing up for a training block in the heat, this episode is packed with valuable insights.
Tune in now!
To follow Lindsey or Precision Fuel and hydration please check out the following social media channels
Twitter (personal) - LindseyHunt_24
Instagram (PF&H) - Precision Fuel & Hydration
Instagram (personal) - Lindseyh.u.n.t.
Lab page - https://www.precisionhydration.com/lab/
Precision Fuel & Hydration Stuff
A recent interesting blog about wearable sweat sensors
A recent blog about how fuelling requirements change at altitude
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Cool Videos
Pro Tour cycle team Lotto Destiny use heat training to optimise performance
Heat acclimation and hydration at Marathon des Sables
Book recommendation - "Shoe Dog" by Phil Knight. It's a great read which touches on the growth of one of the most interesting huge companies in recent years that dealt with a rapidly globalising world.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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Welcome to this week's episode featuring Mike Goddard, entrepreneur, a current World and European triathlon champion in the 75-79 age group sprint distance and an avid fell runner. I invited Mike after he engaged with one of my recent posts about reducing training volume while maintaining performance. He didn't just maintain his fitness. He achieved unprecedented fitness, for him at least, winning his age group both the Euros and the World Championships in the sprint distance.
If you're interested and have concerns about how aging may affect your training and racing, this episode will provide encouraging insights and highlight positive aspects to look forward to.
In this episode, we’ll cover:
Holding the fastest known time up and down Mount Kenya,navigating the challenges of his son's paralysis following a climbing accident and how this experience propelled him into the triathlon world.Joys and impacts of aging.Importance of having a coach.The social aspects of training, especially for athletes in individual sports and those involved in clubs.Mike also shares how strength and mobility work have significantly benefited his performances.Why older runners should focus on age graded performances when run performances tend to drop off anyway.Balance between race craft and fitness, including long term planning for older athletes.And finally, he shares a story about taking Alistair and Johnny Brownlee to the top of Mount Kilimanjaro in 2013.To follow Mike’s adventures, please check out his
Facebook page - mike.goddard.376
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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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 crashLearning to swim as an adultCelebrating small victories along the wayWhy success starts with giving yourself creditThe literal journey of learning to walk before you can runThe importance of self-compassion and gratitudeEmma’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 laterTo follow Emma’s adventures, please check out the following social media channels
Instagram - tri_athlete.emmab
You can also find her for business at the following websites
Chiropractic - bexsonchiropractic.com
Personal Training shipstonpersonaltrainig.co.uk
IMHO, Emma should write about her own story but until then….. this is Emma’s inspirational book:
The Brave Athlete: Calm the F*** Down and Rise to the Occasion - Lesley Patterson & Simon Marshall
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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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!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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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 mobilityThe importance of identifying what works and rejecting what doesn’tThe concept of ‘position transfer exercise’ as an alternative term for mobilityHow to create a durable body for optimal ‘play’ in everyday lifeRecommendations for daily mobility practicesUsing social media as an educational toolThe significance of good mobility in controlling movement rather than compensatingThe debate around foam rolling: to roll or not to roll?Embracing ‘adventure fitness’ over traditional racingJoin us for an insightful discussion that will elevate your understanding of mobility and fitness!
If you would like to follow Dr. Kelly Starrett you’ll find him on all of the social media channels, by going HERE
Check out his website - Thereadystate.com
I mentioned the books Kelly has written:
Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Ready to Run Unlocking your potential to run naturally
Deskbound Standing up to a sitting world
Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing
Born to Run and Natural Born Heroes by Chris MacDougal
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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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!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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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, [email protected]
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
Www.theendurancestore.com
https://www.crostoncycles.com/
Www.epicevents.co.uk
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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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!
Instagram
YouTube
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email [email protected].
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In today’s episode I’m joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt.
We wrap up by exploring the Norwegian Method - a high-volume, high-intensity training approach that emphasizes frequent threshold training and precise lactate testing to fine-tune performance. While it may seem like a modern innovation, the principles behind it have been around for decades. In fact, my own journey with lactate began in 1987, and it’s amazing to see how today’s tools bring more precision to what was practiced back then.
Topics we discuss on today’s show are:
What is lactate? Is it the villain in training or a misunderstood ally?Lactate thresholds: Understanding the key markers and why they matter.Measuring lactate: How it’s done in the lab or the field.The Norwegian Method: Is it revolutionary or simply refined?Practical insights: How athletes can use lactate data to enhance training.The future of lactate testing: Real-time monitoring and its potential to transform training.Whether you’re an athlete, coach, or sports science enthusiast, this conversation offers valuable insights into how understanding lactate can elevate performance.
Listen now and unlock the secrets of lactate and cutting-edge training methodologies. Be sure to subscribe and leave a review if you enjoy the show!
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydrationFacebook: @precisionhydrationTwitter: @thesweatexpertsYouTube: www.youtube.com/c/precisionhydrationLinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategyQuick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculatorAthlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Follow Simon on:
Instagram @thetriathloncoach
Facebook simonward1
YouTube TheTriathlonCoach
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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.
If you would like to help offset the cost of our podcast production, we would 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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Back by popular demand! Mrs. Ward returns to the podcast following the amazing feedback from her previous episode. This time, we dive deeper into the challenges she faces in the pool and explore solutions that resonate with many triathletes.
As a coach, I’ve seen these obstacles time and again, which inspired me to create the "7 Steps to Swimming Faster" infographic. You can download your FREE copy using the link in the show notes!
In this episode we break down the 7 steps, including:
Why having a swim coach is critical to your progressMake sure you practice drills that will help your specific technique issuesWhen more than 3 drills is TOO manyThe surprising role daily mobility plays in improving swim performanceHow mastering simple, tailored drills can make a significant differenceWhether you’re a beginner or a seasoned triathlete, this episode is packed with practical insights to help you swim faster and more efficiently.
Resources Mentioned:
Download the FREE 7 Steps to Swimming Faster InfographicDownload the 8 week daily mobility & strength programmeCheck out this video, which we mentioned in the show. It demonstrates really well the act of where to put the hand and forearm to initiate a good catch: The perfect freestyle catchSign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Follow Simon on:
Instagram @thetriathloncoach
Facebook simonward1
YouTube TheTriathlonCoach
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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.
If you would like to help offset the cost of our podcast production, we would 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 wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level.
Joining me today is strength and fitness coach Joe Hotton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic.
We explore:
The different types of plyometric exercises for both the upper and lower bodyWhy endurance athletes should incorporate plyos into their routineThe importance of tracking "foot contacts" to measure training volumeHow to determine the right amount of plyometric work for your training scheduleDon’t miss this episode if you’re looking to enhance your strength, power, and overall performance as an endurance athlete!
To find out more about Joe visit these places:
Website GymGeekOnlineInstagram @gymgeekweymouth Twitter @jchotton If you’d like to find out more about Plyometrics check out these resourcesJoe mentioned both of these strength coachesMike Boyle -https://www.bodybyboyle.com/Eric Cressey - https://ericcressey.com/ Get started with Plyometrics. In the podcast Joe mentioned some simple movements that you could try:Mediball Slams
Pogo jumps
Counter Movement Jump
Bounds
Trapbar deadlift
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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, I’m thrilled to welcome a very special guest . . my wife, Bethany Ward! Beth is training for Ironman Austria 2025, and her last long-distance was back in 2019. We thought this would be the perfect opportunity to share how I approach creating a training plan for a new athlete.
In this episode, we cover:
Structuring a training plan after years of focusing on other eventsHow to find the training volume sweet spot for balance and successThe high-performance habits of sleep, nutrition, and stress management that form the foundation of consistent trainingKey steps Beth can take to improve her swimming technique and efficiencyWhy an early physio visit is crucial for identifying injury risks, tight muscles, and weaknesses - and how this shapes mobility and strength plansIf you’re preparing for an Ironman in 2025 and wondering where to begin, this episode will give you the guidance and motivation you need!
Listen now and get started on the right track.
Beth has recommended the book Unreasonable Hospitality: The Remarkable Power of Giving People More Than They Expect. “ 'Black and white' means you’re doing your job with competence and efficiency; “color” means you make people feel great about the job you’re doing for them." To grab hold of your FREE infographic '7 steps to swimming faster’, click HERE. To get your FREE daily mobility programme, click HERE.**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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 this inspiring episode, we sit down with Claire Carlin, an accomplished age-group triathlete, karate black belt, and dedicated Assembly of God minister. Claire shares her journey as an athlete navigating the unique challenges posed by her co-occurring conditions of autism and dyspraxia, conditions that often impact her ability to perform coordinated movements. Despite these hurdles, Claire has tackled multiple triathlons, including three full-distance Outlaw triathlons, and recently achieved an impressive PB in each discipline at Ironman Barcelona – crossing the finish line in just under 15 hours.
Claire talks openly about how dyspraxia impacts her swimming, cycling, and running, and how she’s found creative ways to overcome each challenge. She also delves into the ways her faith fuels her athletic journey, including her role as a minister and her involvement in the Outlaw prayer gatherings.
I'm sure you'll enjoy this episode, as we discuss:
Claire’s journey from her first run in 2019 to finishing a full Ironman in under 15 hoursHow dyspraxia and autism shape her training approach and impact her performanceTips for overcoming skill-based obstacles in triathlon for those new to the sportThe importance of faith and community in her life, both on and off the race courseWhether you're struggling to master the skills required for triathlon or simply looking for some powerful motivation, Claire’s story reminds us that with perseverance and heart, we can accomplish extraordinary things.
Tune in for an episode full of insight, resilience, and inspiration!
Follow Claire on Facebook to keep up with her triathlon journey.
Claire has 2 book recommendations. She said you wouldn’t expect a minister to ignore the Bible, so she directs you to the Book of Hebrews.
As many others have, Claire also finds inspiration from Chrissie Wellington’s book ‘A life without limits'
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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Over 7 years I have recoded many podcasts on the topic of nutrition (you can find links for these in the show notes if you want to take a deeper dive into the topic). One topic we have not covered in detail to this point is female athlete specific nutrition. For our male listeners, please don’t turn off now. The information you are about to hear will be relevant to any female who works out regularly, and that could be your partner, mother, sister, daughter, training partner or an athlete you coach. To help me understand this topic I have asked Dr Jules Strauss to help me. Jules is a reader in Exercise Metabolism and Nutrition at Liverpool John Moores University where she has published over 40 peer reviewed scientific papers. She is also a Registered Nutritionist and the co-founder of Total Endurance Nutrition which provides sports nutrition coaching and consultancy. In the conversation we talk about:Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes?How do these needs change through stages of a female's life? Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat)How to best deal with topics like weight management, especially relevant if you are a coachWhat are some of the barriers that women can face to effective nutrition? Should women tailor their nutrition to their menstrual cycle? To find out more about Jules please visit the following places:A bit more about Jules - BioWebsite - Total Endurance Nutrition Instagram - @jules_strauss_nutrition @total_endurance_nutrition (This is Jules’ nutrition coaching business) International society of sports nutrition position stand: nutritional concerns of the female athlete This is one of Jules' papers if you want a deeper dive into the molecular mechanisms underpinning differences in metabolism across the menstrual cycle Two books highly recommended by Jules:The Infinite Game by Simon Sinek. "I found this a fascinating read which explores long term thinking, growth mindset and resilience. Whilst not related to sports nutrition, I took some useful lessons from this book." Invisible Women by Caroline Criado Perez. "An interesting book exploring data bias. As someone who has conducted exercise physiology and metabolism research (for the last 20 years) in women as well as men, I understand some of the challenges that comes with this, but this book really highlights the scale of the data gap and the importance of bridging it." Here are the links to previous nutrition podcasts that I mentioned:Racing Performance:is being lighter truly an advantage? With Lexi KelsonHow to successfully combine plant based nutrition with running - Claire BartholicFuel for the Finish Line - Vegan, Vegetarian & Gluten Free nutrition for athletes - Lexi KelsonRace day hydration and nutrition - lessons from 200 case studiesRace Day nutrition & hydration for athletes - 3 Case StudiesOne MASSIVE TIP for race day hydration and nutrition - Andy BlowIs it OK to eat a cheese and pickle sandwich to fuel my Ironman? - Race day nutrition with Dina GriffinSome simple truths about nutrition with Adam Feit from Precision Nutrition
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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
