Avsnitt
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As we all start to consider the ways in which we can improve our performances after 2024, I think it is really useful to consider the role that sleep plays. More and harder training is often the first resort for many athletes seeking improvements in fitness. What if you were to do similar training to the previous season, but explored ways in which you could make that training more productive? Like a rising tide that lifts all boats, more or better quality sleep improves everything. In fact, I’d go so far as to say that I don't believe there is any circumstance where more sleep has a negative impact. In today’s show I’m joined by Sport Sleep Specialist Dr. Luke Gupta who practices with the Better Sleep Clinic. He has over a decade of experience working within high performance sport, including premier league football teams, England rugby, The Lionesses, and Formula 1, to name a few.In this conversation Luke and I chat about:The 2 way relationship between sleep and performanceIndividual sleep needs are unique and should be determined through trial and errorHow to get better sleep when travellingLimitations of sleep tracking devicesThe 3 top fundamentals of good sleep To find out more about Luke and to dive deeper into sleep health with his book and research recommendations, please check out the links below:Website - The Better Sleep ClinicInstragram - The Better Sleep ClinicLinkedIn - The Better Sleep ClinicLuke recommends the following books:The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World by Ziya TongInsomniac by Gayle GreenLuke recommends the following books:The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World by Ziya TongInsomniac by Gayle GreenResearch PapersDoes Elite Sport degrade sleep quality? A systematic reviewSleep and the athlete. A narrative review and expert consensus recommendationsThe 5 principles of good sleep health
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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What do you think is the toughest triathlon in the world? Ironman Lanzarote, Norseman, ICON Livigno? They are all tough and have a legitimate claim, but what about this one? Enduroman, also known as Arch to Arc. The athletes attempting this will run 87 miles from London to Dover, then swim at least 21 miles from Dover to France (distance could be more depending on currents/tides), and finally bike 181 miles from Calais to Paris. There have only ever been 59 finishers! The latest to attempt this is Yorkshireman Paul Robinson. Paul is a seasoned triathlete and has been involved in the sport for over 30 years. He has completed several ultra distance events, as well as 3 Channel swims, so he has no illusions about what he is attempting. He is taking on Enduroman to raise money for charity, after being inspired by Nottingham triathlete Sam Perkins who now suffers from MND. Sam has set up his own charity Stand Against MND. This is Part 1 of a 2 part episode, and in this conversation we’ll talk about:Specific logistical challenges for EnduromanHow do you train for an event like this?Body fat for warmth vs weight loss for running How and what Paul eats/drinks while running, swimming and ridingMental strategies for staying focussedThe impact of the great British weather To find out more about Paul please visit the following sites: Just Giving charity link - Stand Against MNDThis is Paul’s interview with BBC Derby when he talks about the challengeBBC website article on Paul's Challenge - Derbyshire man prepares to take on the worlds hardest triathlon Paul's inspirational book - Becoming Brutal by Claire Smith - first British athlete ever to complete a continuous Double Deca Iron Distance triathlon. 48 miles of swimming, 2,240 miles of cycling and 524 miles of running in 28 days.
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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"If you want to run faster, move better." That's the advice of several top running coaches I have spoken with. It’s particularly important for us older athletes, because as you might already know (and be experiencing) lack of mobility is part of the aging process.
Fortunately, today's guest Tim Anderson from Original Strength has a solution to the mobility loss, he calls it 'Pressing Reset’. As humans we are designed and born to be strong and healthy throughout our entire lives, and in our conversation Tim will explain how 5 simple movements that we all learn as babies literally builds our brain and ties our nervous system together. The cool thing about those movements that we're born with is that we keep them forever. We don't lose them! In the conversation Tim explains how, with just 10 minutes of easy movement every day, you can tap back into those original movements, no matter what age you are, and rediscover your original strength. We talk about a lot of concepts that we have discussed in previous podcasts, such as:Nose breathing at rest and during exerciseHead and eye control and how it impacts postureRocking, rolling and crawling - The basis of simple movementThe secret to aging wellBorn to Run, going barefoot and how to walk wellHow to Press Reset as part of your daily routineTo find out more about Tim Anderson you can go to:Website OriginalStrength.netYouTube Original StrengthFacebook Original StrengthInstagram Original Strength Get a Copy of Tim’s book Pressing Reset: Original Strength Reloaded How to discover your own Original Strength**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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Gravel biking is growing really fast, and as much as I like being on my road bike, I find gravel riding much more fun. I discovered gravel riding during the pandemic, which is also what happened to this week's podcast guest. She is professional gravel racer Danni Shrosbree, and she races globally for the Felt UN1TD racing team. She was UK National Gravel Champion in 2022, runner-up in 2023, and has finished 4th in the world famous Unbound Gravel race in Kansas.What makes this conversation even more enjoyable is that Danni is the first child of a previous guest, Bernie Shrosbree, who was on the show in 2019. Danni and I chat about:Athletic influences from Mum and DadHow a diverse athletic childhood helped shape her current careerDoing the OtillO swim/run event with BernieGravel racing and how to prepare for itFocussing on sleep and nutrition for the best recovery To find out more about Danni Shrosbree please check out the following channels: Website Instagram - @dannishrosbreeYouTube - @dannishrosbree - Danni has some cool videos on her channel.
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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Kay Bretz is an ultra-runner and corporate leader from Australia. Kay has a passion for inspiring the magic, and shares his life lessons in his book Turning Right. Kay thrives on embarking on quests which appear impossible. He was already accomplished in the corporate world, before going on to seek personal growth by entering the world of ultra-running where he learned to master the inner game. He began a challenging journey of emotional development where he learned to let go of his limiting beliefs. This resulted in him lifting his performance by 22% in 18 months, and in the process becoming the fastest-ever Australian at the 24-hour world championships in 2019. His insights go beyond what it takes to achieve world-class results, and have helped him since to be a more effective corporate leader.He believes that anyone can step into their greatness – all we need is the courage to walk new paths in the midst of chaos, and making the choice to "turn right". Some of the topics we cover in the conversation are:Talent vs hard workHaving a growth mindset and being agileThe ‘mystery run’ and getting out of your comfort zoneDaily meditationBeing the happiest person on the start line To find out more about Kay please visit the following channels:Website: https://turningright.com/LinkedIn: https://www.linkedin.com/in/kay-bretz/ To find out more about:a) Kay’s ultra running exploits check out this reflection on his most recent 135-mile race b) Kay’s thought leadership practice, check out this introduction video, Turning Right. To purchase a copy of Kay’s award winning book,Turning Right, click here (available as audio, book and e-book). Kay also recommends the following book: "The High-performance Mind. Mastering brainwaves for insight, healing, and creativity" by Anna Wise. Here's a quote from the book: “A high-performance mind is one that can enter at will the state of consciousness that is most beneficial and most desirable for any given circumstance.”
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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 last week’s podcast about recovery, our guest Natalie Brown told us that there were 3 key elements to good recovery - sleep, nutrition and stress management.
One area which many athletes (and non-athletes) are keen to explore is a plant based diet. There is certainly plenty of anecdotal evidence about how it can improve health and performance. In his book, Eat and Run, Scott Jurek attributes a change to plant based eating as being instrumental to his success in the ultra running world.
What better way to find out about how to combine running with a plant based diet than talk to someone who advocates just that?
Coach Claire Bartholic has helped hundreds of runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.
She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.
As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.
She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.
Conversation topics include:
Plant based vs vegan vs vegetarian dietsHow to successfully switch to a plant based dietPlant based eating and weight loss for runnersStrength training for runners and why it’s almost impossible to gain weightPlyometrics, HIT and Z2 trainingTo find out more about Coach Claire please visit the following channels:
Website:The Planted Runner
Author of The Planted Runner: Running Your Best with Plant-Based Nutrition
Host of the top-rated Planted Runner Podcast
Instagram: @theplantedrunner
Email: [email protected]
Some other resources you might like to check out:
'Forks over knives’ documentary which inspired Claire to try a plant based diet
Claire talked about a plyometrics video on her YouTube channel
The Planted Runner Podcast: 5 ways strides can transform your running
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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Building fitness in the long term is quite a simple equation. You workout, and then you recover. If you get the balance of these two right, you should see a steady upward progress over time. Most folks I know and work with are pretty good at the training part, but maybe they could do better on the recovery side. I don’t know about you, but over the years I’ve come to appreciate the recovery part a lot more! Fortunately, my guest today is an expert in recovery. Dr Natalie Brown (who you may remember from her podcast with me on menopause a few months ago) has done an awful lot of research on this topic. Throughout Natalie’s career working in elite sport, recovery has been a primary focus to optimise performance. Since completing her PhD, Natalie has continued to implement recovery strategies in practice, alongside lecturing at Swansea University on this topic. Natalie’s approach to recovery is underpinned by understanding what you are recovering from and ensuring fundamentals of sleep, nutrition and stress reduction are in place when approaching recovery in sport.How long does it take to recover from an Ironman? It depends! (1:55)If you truly believe a recovery process works then it probably does for you (27.35)You don't need wearables to monitor your recovery (35:14)Why you might feel like you are getting a cold when tapering for an event (39:32)How to make sure you don't get ill after a big event (46:39)There's no evidence that recovery is slower in older athletes (58:00)Menopause DOES impact the ability to recover (1:01:50)The 3 TOP ways to recover, and they are all FREE (1:05:58) To find out more about Natalie Brown and her work please visit these channels:Instagram Optimal.Period Website www.optimalperiod.com, You can find some other great resources using the following links:Podcasts The Female Athlete, For continued education please check out Menstrual cycle online coaching modules:UK Coaching resources I also asked Natalie to recommend a book. This is her choice:Good for a Girl Lauren Fleshman
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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Regular listeners will have heard me talking about turning 60 in February of this year, and how it has sharpened my mind and prompted me to adjust my focus around training and life habits. I’ve also become a lot more curious about how others are tackling life post-60. Are they just waiting for the inevitable, or are they being proactive and doing everything they can to continue living life to the full?
Today's guest, Jason Dunn, is doing the latter. His book Unlimited: The art of being Limitless tells the story of making a huge decision when he turned away from his boyhood dream of becoming a professional football player in England and, at 17, moved to Australia. There he started to build his new life and succumbed to cigarettes and alcohol, and often chose the easier road. For two decades, he carried the weight of "I could have", until, at 34, he made a radical shift. Despite never having learned to swim or ride a bicycle, he resolved to qualify for the Hawaii Ironman World Championships. One simple choice to take the tougher road and face life's fears set in motion the pathway to being unlimited. Along the way, his path was littered with adversity, life-threatening accidents, and heartbreaking failures.
During the conversation we chat about:
Overcoming self-doubt and achieving success through consistent effort and mindset (06:01)Face to face with a 6 foot Monitor Lizard during a run (37:10)Maintaining perspective when things don't go to plan (23:59)Building resilience (31:56)From a non swimmer with a fear of water to Ironman Hawaii with a 2.4 mile open water swim (47:43)The 4 second rule for decision making (1:01:50)The 90 day high performance plan (1:09:05)The importance of nutrition and movement for health, recovery and longevity (1:23:40)To follow Jason, please visit the following channels:
Website: GrowAdviserCapability.com
YouTube channel - Jason Dunn - YouTube
LinkedIn - Jason Dunn
Facebook - Jason Dunn
To purchase a copy of Jason’s book please click here: Unlimited: The art of being Limitless
Other books Jason's read for inspiration:
'One man: 20 million steps' by Pat Farmer
'Rise of the Ultrarunners: A journey to the edge of human endurance' by Andharanand Finn
Any super fit over-60’s might like this Facebook group which Jason recommends.
If you want to build a Dave Goggins like mindset, Jason suggests you check out this Facebook group.
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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 Paris Olympics start this week, and I have clear memories dating back to the first one I can remember: Munich 1972.
Every 4 years we witness amazing performances and emotional moments. Hopefully, 2024 in Paris will be the same. For our podcast guest this week it will be a magical moment, when he steps onto the pontoon for the Men's Individual Triathlon next week. Sam Dickinson is a professional triathlete based in Leeds, and he is one of 5 who have been selected for the GB Olympic triathlon team for the Paris Olympics. He will race in the men's individual event as well as the team relay over the next 2 weeks. It’s a great pleasure to welcome Sam back as he was a guest on this show 6 years ago, almost to the day. If you are interested in listening to the 18 year old Sam, you can listen using the above link. Back then, Sam had just arrived in Leeds to start his journey as a full time triathlete at the Leeds Performance Centre. And since then, Sam has slowly and patiently built his fitness and learned his race craft in the various levels leading to World Triathlon series and the Olympics. This journey has not been without its challenges of injury, illness, and disappointment. But as you will hear from Sam, each of these experiences have been valuable lessons which have helped him to build resilience, and ultimately to achieve what for many athletes is a lifetime goal: To represent their country at the Olympic Games.To find out more about Sam please visit his Instagram Channelsamdickotri. This is the first podcast we recorded back in 2018. Sam’s favourite book is Atomic Habits by James Clear - a book which I can highly recommend as well. Sam says it's “a great book about moulding your environment to help you reach desired outcomes." Clearly it has had a huge influence on Sam’s career so far! For chilling out, Sam likes to listen to 'The Rest is Politics' podcast.**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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On the podcast this week, we have Kyle Smith! Kyle is a professional triathlete from New Zealand. Raised in Blackburn, UK on a diet of motocross and modern pentathlon, he moved to Taupo in his youth, found triathlon and set about becoming one of the best in the world. He is often first off the bike with blistering swim and bike splits, and this year he's been backing that up with solid run performances. As you’ll hear, he prefers the middle distance events such as T100 and 70.3, but he's found success at every level from World Triathlon short course racing, to off-road XTERRA. After 2 frustrating years dogged by illness, Kyle has been showing his true potential in 2024. After winning the PTO Championship race in Samorin, he was beaten by the width of a running vest at the T100 event in San Francisco. He’s currently 4th in the T100 rankings and is focussing on the World 70.3 championships in his home town of Taupo, NZ later this year. Conversation topics include:Why no one remembers the guy with the fastest bike splitBuilding resilience through injury and illnessWinning by learning to race smartGirona vs St Moritz - which is the best training location?The balance between technology and human instinct in training and racingDisrupted training plans and adapting to imperfect situations70.3 Taupo - an opportunity to race the world championships in your home town To find out more about Kyle Smith, please check out the following:Instagram - kylesmithnzl YouTube - Kyle Smith Kyle loves the following book:Legacy: What the All Blacks can teach us about the business of life By James Kerr
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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If you struggle to find a reason to insert regular strength work into your training plan, maybe the motivation from entering a HYROX event will help.HYROX is a relative newcomer to the mix of indoor events combining strength and endurance. At first glance you might think it’s similar to CrossFit, but actually it's quite different. To help you and me to understand what HYROX is all about, I have 2 guests to help. Andy Sloan is a 39 year old former triathlete who competed twice at the IM World Champs in Hawaii, and he's recently started racing in HYROX events in the Pro division and regularly finishing in the top 10 at international events. Mel Varvel is a 53 year old female former triathlete who took part in her first HYROX event at the end of 2023. She competed in the doubles category with her racing partner Ron, and is currently preparing for her first solo event in London later this year. Mel is also a staff member for our nutrition/hydration partners at Precision Fuel and Hydration. Mel and Andy give us a full run down about HYROX so that you’ll have all you need to decide whether to try your hand in that world. Topics covered include: Background on their respective triathlon historyAn outline of a HYROX event and the various disciplines, and how it differs from CrossfitWhether it's possible to combine training for HYROX and triathlon at the same timeA normal training week for HYROX preparationDo you need to join a HYROX gym? To find out more about Mel and Andy, please use the following social media channels:Mel Varvel (most of Mel’s links are for Precision Fuel and Hydration)Instagram: https://www.instagram.com/precisionfandh/Facebook: https://www.facebook.com/precisionfandh/YouTube: https://www.youtube.com/c/PrecisionHydrationOnline Fuel & Hydration Planner: https://www.precisionhydration.com/planner/ Please remember that as a podcast listener you can get 15% discount off your first order (and 15% off ALL orders if you join my SWAT Inner Circle). Contact me directly to get the code. Mel’s book recommendation is Good for a Girl: My life running in a man’s world by Lauren Fleshman. Andy SloanInstagram @Andy.nca If you want to take a deep dive into the HYROX world you might like this podcast, RoxLyfe.Andy’s favourite book is Can’t Hurt Me by David Goggins. To learn more about HYROX or to enter an event, click HERE. You can also watch these videos to find out more about the events:Race formatHyrox for beginnersBurpee Broad JumpsWall BallFarmers WalkHyrox partner gymsHyrox time race calculator And a couple of specific links to HYROX case studies featuring Mel and Andy!https://www.precisionhydration.com/athletes/case-studies/other/andy-sloan/26-11-2023/https://www.precisionhydration.com/athletes/case-studies/other/mel-varvel/26-11-2023/
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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When you're getting close to the day of your big event it’s natural to feel some nerves and even a little anxiety. It happens to everyone, even the very top performers. In fact, if you felt no anxiety or nerves at all, that would probably be a bad thing. It’s one thing to feel a little anxious, but to get to the point where you feel unable to make a decision or you're so uptight that it has a negative influence on your event, that's another matter altogether. Today we have sports psychologist Dr. Josie Perry back on the show. Josie is keen triathlete and a Chartered member of the British Psychological Society (BPS) and a member of the Association of Applied Sports Psychologists (AASP), and a published author with 6 books to her name.She is going to help us with some really practical advice on some of the mental challenges that athletes have, leading up to, during, and after their main events. As a triathlete, she has personal experience of some of the topics we chat about today, including:How to stay motivated during trainingSelf doubts prior to the raceWhat you can do to avoid crumbling, when your plan is disrupted by injury/illness/life eventsHow to stay focussed on race morningAvoiding distraction during boring parts of your eventHow to ignore the voices in your head telling you to walk or quit during the hard parts of your eventHow to celebrate your achievements post race rather than assigning a good performance to luckTo find out more about Dr Perry please use the following channels: Website: performanceinmind.co.ukX = @Josephine PerryInsta: josephineperry76 Josie has written 6 books, and you can find links to them all HERE. In the podcast Josie also mentioned this book:71/2 lessons about the brain by Lisa Feldman Barrett
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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 first triathlon in the UK was 1983. I did my first event in 1987 and while the sport continued to grow for the next 15 years it didn't really take off until the start of the Brownlee era from 2008. Having said that, there are a significant number of folks who I consider the legends - the Triathletes, coaches, and administrators who were instrumental in building the foundations of British triathlon. Since I started the podcast in 2017 I have spoken with many of these legends. Great coaches like Steve Trew and some of the top athletes from the 90’s and 2000’s like Jodie Swallow, Sarah Springman, Robin Brew, and Richard Hobson to name a few. Today's guest is another Legend of British Triathlon, Annie Emmerson, whose name you might recognise from her work with the BBC at triathlon events. We recently worked at Blenheim Triathlon and we started talking about her career in multi-sport from racing to broadcasting. In today's show we chat about:How triathlon saved Annie from a life of wine bars and partyingSome characters from the good ol' days. Why racing as a pro isn’t quite as glamorous as you thinkFemale participation in triathlon Who we think should be selected for the Team GB Olympic Triathlon team. To find out more about Annie please check out her Instagram page If you really want inspiration, follow David Smith MBE and listen to this podcast. Facing death taught me how to truly live with David Smith MBE (E215) Annie also recommended the following books:Stolen Focus by Johann Hari - why you can’t pay attention and how to think deeply againThe Secret Race by Tyler Hamilton - inside the hidden world of the TdF: Doping, Cover ups, winning at all costs
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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 might have been able to pick up, I’m really getting into strength training at the moment. I feel like I need to share all of my lessons with you, because this type of activity is arguably your best antidote to aging. Dan John is back again today to help me with this. Dan and I discuss the importance of strength training for endurance athletes, particularly those in their 50s, emphasising the need to focus on hypertrophy and explosive lifting to maintain lean body mass and mobility. We also highlight the significance of comprehensive training for triathletes, including mobility work, strength training, and appropriate recovery. Additionally, we discuss the importance of primal movements, such as push, pull, hip hinge, and loaded carry exercises, emphasizing the need for mobility, postural control, and structural support muscles. We also go into detail on:Primal movements and why they are the basis for exercise selectionWhich exercises fit the various primal movements and the best ones for youHow to set up a simple programme and some of the considerations such as sets, reps, rest periods, total workout durationVariations to build muscle or strength, or just maintain your current strengthHypertrophy and explosive lifting to maintain lean body mass and mobilityDan explains his simple 3x3x3 routineTo find out more about Dan John, please visit these channels:Website - Dan John UniversitySign up for Dan’s weekly newsletter “Wandering Weights” Check out Dan John’s books HEREDan is a prolific writer. Check out his articles and blogs If you have a question for Dan, most have already been answered HERE at my Q and A Forum.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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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"There are no solutions, only compromises"
In last week’s podcast Lexi Kelson and her colleague Emily Arrell from Precision Fuel and Hydration spoke with 3 SWAT athletes to help them create a viable race day hydration and nutrition strategy.
This is all very well, but race days don’t come around that often and in between there are many days of normal living and eating. But even then not everyone has things so straight-forward.
What if you are one of the folks who have stomach or digestive issues which make even everyday eating a real challenge?
Lexi is a Clinical Dietician, and we thought it would be helpful to talk about challenging dietary concerns such as gluten free, IBS, and celiac. We also discuss those who choose a vegan/vegetarian approach, as this requires not only a change of mindset but also some re-education of basic foodstuffs to make sure they are fully covered nutrient wise.
Other topics covered in our conversation include:
How athletes can successfully balance energy demands with nutrient dense mealsMore on RED-SHow to use nutrition to prevent injury, and how to aid recovery if you do get injuredTo find out more about Lexi please check out these links:
Blogs:
How much carb do you need to optimise recovery after exercise?
9 Lessons when battling Red-S
Videos: The Prehab Guys
Podcasts: Barbell Medicine
Book: Fuel Your Body
If you would like to take up the invitation of a NO OBLIGATION video call with Emily, Lexi or one of their colleagues please CLICK HERE.
You can also create your own race day plan by clicking HERE.
As a podcast listener, you can get a 15% discount on your first order with Precision Fuel & Hydration. CLICK HERE to grab that.
If you want to upgrade your education about day to day or race day nutrition, please check out the P F & H Knowledge Hub. They have a lot of really cool articles written by their experts and partner athletes. If you type your topic into the search engine you will find the information you need.
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @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/
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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As the race season gets into full swing, I know that many of you are thinking not only of your performance goals but also how you can support these with a good race day hydration and nutrition strategy. Some of the key lessons I have learned over the years are: 1) without a good fuelling/hydration strategy you are unlikely to hit your goals, especially on the longer events.2) there are 3 pillars to focus on - fuelling, hydration and electrolytes.3) your strategy must change with every key event to cover differences in duration, intensity, course profile and weather conditions.4) You need to practice your chosen strategy for a few weeks ahead of your A race. I have an ongoing partnership with Precision Fuel and Hydration (P F & H) and one of the offers they have available to all athletes is a video call with one of their experts to discuss hydration and fuelling strategy. This is a no obligation call, so even if you use another product you can still have a chat and come away armed with some very valuable information. In today's podcast three of my SWAT athletes have conversations with P F & H experts Emily Arrell and Lexi Kelson. The purpose of the podcast is to highlight exactly what format the call takes, and more importantly how they can help you to create a working strategy for your key events. You will hear the following:Matt Cooper and Emily Arrell discuss Matt’s upcoming 50m TTMatthew Graham and Lexi Kelson preparing for IM Bolton 70.3Rachel Pearsons and Emily Arrell chat about Rachel’s strategy for IM HamburgKey points to listen out for:3 individuals with 3 different races means 3 different strategiesWhat you do in the 48 hours before your race can make a real differenceTesting the plan and the product in the weeks before race day is crucial If you would like to take up the invitation of a NO OBLIGATION video call with Emily, Lexi or one of their colleagues please CLICK HERE. You can also create your own race day plan by clicking HERE. As a podcast guest you can get a 15% discount on your first order with Precision Fuel & Hydration. CLICK HERE to grab that. If you want to upgrade your education about day to day or race day nutrition please check out the P F & H Knowledge Hub. They have a lot of really cool articles written by their experts and also partner athletes. If you type your topic into the search engine you will find the information you need.
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @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/
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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Someone once told me that good coaches never stop learning. This is a philosophy that I have carried with me ever since I started coaching, and one which I share with other coaches whenever we are delivering workshops. Reading books and speaking with podcast guests probably forms the majority of my learning these days, although not all. I still go to conferences and in person workshops. Today’s guest ticks two of the key learning boxes for me and I hope it does for you as well. My guest today is strength coach Dan John, who is also an accomplished author. Dan is a big fan of kettlebells, although he is proficient in all forms of lifting. In the podcast you’ll hear him say that he’s often the strongest person in the gym even though he is now 67 and the owner of 2 titanium hips. What I enjoy about Dan from both his books and his videos is his simple, down to earth approach. He could almost be from Yorkshire! Regular listeners will know that I’m really interested in strength training, and the benefits for humans not just on their athletic performance but also their health and longevity. Dan quotes some Eastern European strength writers who I will reference in the show notes. I read a lot of strength books, including some of the early Russian texts from which many strength training principles have been adapted. If you are into your strength training you might want to check these out. In this call we only covered a fraction of what was on my list, so expect to hear Dan again in the very near future. Below are some of the topics we chat about:(5:09) Building consistency is better than the perfect workout - “In my gym, we call it 5 x 52. You know, it's 5 days a week, 52 weeks a year. I mean, that's the secret sauce!"(6:14) The perfect workout(34:38) Can you develop mobility & strength at the same time? "We loosen what is tightening and we strengthen what is weakening.”(35:59) Athletes over 55 - "Focus on the 3 pillars - mobility, hypertrophy, fast twitch muscle fibres."(41:01) What you do between 35-55 sets the template for how you are post 55 years old. “The future you will be happy that you lifted weights at 35."(49:38) What is the minimum equipment you need for a home gym? "Even if you have no equipment, it doesn't matter."(51:27) Differences in strength training workouts for males versus females - "So the only difference is probably more volume (higher reps/lower weights) on the push and pull movements” To find out more about Dan John, please visit these channels:Website - Dan John UniversitySign up for Dan’s weekly newsletter “Wandering Weights” Check out Dan John’s books HEREDan is a prolific writer. Check out his articles and blogs If you have a question for Dan, most have already been answered HERE at my Q and A Forum. Also in the show we talked about:Robb WolfVladimir Janda 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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Have you watched the Paralympics? What about when you are taking part in or volunteering/spectating at a running event or a triathlon? Have you ever observed the wheelchair triathletes? For them, it’s swim, to hand cycle, to racing chair. Everything is about the upper body, and I’ve always been curious about how they take care of their shoulders, and what constitutes a rest day. Today I’m chatting with Bret Crossley, a paratriathlete who lives in the Leeds area. Bret has been involved in triathlon since a motor bike racing accident in 2006 damaged his spine. He has been part of the British Triathlon talent programme, raced triathlons up to half Ironman distance, and competed in the London Marathon many times. This is an inspirational conversation, and I hope you enjoy it. We chat about:Motor bike racing days and competing in the Isle of Man The accident, and how he coped in the immediate months after knowing he would never walk again.Finding wheelchair sport Gaining inspiration from those worse off than yourselfBret's training and racing scheduleSome challenges you might not have considered for chair racers and hand cyclists To find out more about Bret and follow his progress, follow him onTwitter (X) - @BretC22 In the conversation Bret mentioned how he had raced at the Isle of Man. If you want to get a sense of the absolute concentration needed to race on the island, take a look at this video of Peter Hickman setting a fastest ever lap with an average speed of almost 137mph.Peter Hickman - Fastest ever lap of the Isle of Man TT Bret also mentioned the Yorkshire Ability Triathlon that he is involved with.Watch a truly inspirational video HERE. Challenged Athlete Foundation who have provided Bret with funding for some of his equipment. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via [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 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].
- Visa fler
