Simon Ward, The Triathlon Coach Podcast Channel

Beth is back! Just two weeks out from Ironman Austria, Simon and Beth chat through the highs and hurdles of her training journey. From emotional breakthroughs in the pool with swim coach Ray Gibbs to navigating the challenges of a new bike setup, nutrition plans, and a warm-up race at Outlaw Half—this episode is packed with insights for any triathlete prepping for race day. Key Topics: Beth's follow-up session with swim coach Ray Gibbs Embracing technique over speed and building long-term swim efficiency First impressions of Beth's new Ribble road bike Bike fitting insights from Phil Burt Nutrition planning with Precision Fuel & Hydration Warm-up race reflections from Outlaw Half Upcoming van-life adventure to Klagenfurt for Ironman Austria The adrenaline boost from finally receiving the Athlete Guide Memorable Quotes: "Your times might not improve, but if you become more efficient, you'll save matches for the bike and the run." – Ray Gibbs (via Beth) “You're not racing anybody else except the course and your own thoughts.” – Simon Ward “The swim will always be my speed bump I need to get over to get onto the bike.” – Beth Ward “Precision planning and preparation prevents p**s poor performance.” – Beth quoting her favourite sticker from PF&H Resources & Links Mentioned: Swim analysis with Ray Gibbs – Contact Ray Gibbs Bike fitting with Phil Burt – Visit Phil Burt Innovation Nutrition strategy call with Emily at Precision Fuel & Hydration – Book a call with a Precision Fuel & Hydration expert To get 15% off your first PF&H order via our podcast link – drop me an email and I'll share it personally Comparison swim videos from both Ray sessions – [Linked in full show notes or Simon's site] Follow Beth's Austria race journey on Facebook – Friend request Beth here Some FREE Downloads for you Click here fore the Race Day Execution Checklist Click here to get your copy of 7 steps to swimming faster Infographic My personal daily mobility routine, please click HERE** FREE infographic ‘6 key daily health metrics', please click HERE  Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Call to Action: If this episode inspired or helped you, please: Leave us a ⭐️⭐️⭐️⭐️⭐️ review Subscribe to the High Performance Human Podcast on your favourite platform Share this episode with a friend who's racing soon! Looking for more content? Check out my Instagram and YouTube! Instagram  YouTube   Sign up for Simon's weekly newsletter Sign up for Beth's weekly newsletter For any questions please email Beth@TheTriathlonCoach.com.

You've trained for months, followed the plan, and now race day is approaching. But even the best preparation can fall apart without smart execution on the day. In this solo episode, I break down the five essential components of a successful race day plan — helping you avoid common pitfalls and stay calm, confident, and in control. Whether you're doing a triathlon, long sportive, or any endurance event, these strategies will help you perform at your best when it counts. What You'll Learn The #1 reason athletes blow up on race day — and how to avoid it Why pacing by feel (RPE) can be your best ally in the swim How to combine heart rate, power, and pace for optimal performance The three critical numbers every athlete needs to know about nutrition What to think about — and when — to build mental resilience How to avoid common race day kit disasters Why your race week and morning timetable could make or break your day Download the Free Race Day Execution Checklist To make it even easier, I've put together a free, downloadable checklist covering all five elements we discuss today — pacing, nutrition, mindset, equipment, and your timetable. Click here to get the checklist Links and Resources Book a call with a Precision Fuel & Hydration expert to discover your 3 key numbers and build a race day strategy to help execute your race plan Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   Listener Call-to-Action If this episode helped you, please share it with a training partner or clubmate — someone who needs to hear this before race day. And if you've got a moment, leave a quick rating and review. It helps the show grow and reach more athletes like you. Don't forget to subscribe so you never miss an episode of the High Performance Human Podcast. Looking for more content? Check out my Instagram and YouTube! Instagram  YouTube   Sign up for Simon's weekly newsletter Sign up for Beth's weekly newsletter **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘6 key daily health metrics', please click HERE  To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. For any questions please email Beth@TheTriathlonCoach.com.

This week, I'm catching up with an old friend and long-time triathlon devotee, Tim Ashelford. With over 35 years in the sport, Tim has quietly built a life around consistent training, minimal injuries, and a mindset that favours long-term health over short-term glory. Together we explore: The early days of UK triathlon clubs (and some very questionable kit choices!) Why Tim chose not to pursue Ironman long-term The underestimated value of sprint and standard-distance racing How to stay healthy, consistent, and enthusiastic after 60 The training and lifestyle tweaks that support performance as we age We also touch on smart nutrition, strength training, sleep, and that all-important lesson of not training through niggles. Tim's story is a powerful reminder that you don't have to chase volume or sacrifice joy to stay fit for life.   If you'd like to follow Tim there are several channels you can choose from. You might be most interested in his Strava account if you want to check out his training Strava LinkedIn  Tim Ashelford Facebook Tim Ashelford https://triathlon.org/athletes/profile/20508/tim-ashelford Tim's inspirational book As you know we ask all of our guests to recommend a book that has inspired them. This is Tim's choice: Into Thin Air by Jon Krakauer.  The gripping account of his experience in the 1996 Mount Everest disaster, in which eight climbers were killed and several others were stranded by a storm. An epic read with insights into endurance, bravery, survival, heroism,  tragedy and judgement. Links & Resources: Join the SWAT Inner Circle – My coaching community for athletes who want to train smart and stay healthy: [link] Watch the YouTube video: [link] Learn more about 1:1 coaching: [link] Enjoyed this episode? Please share it with a friend, leave a review, and don't forget to subscribe so you never miss an episode of the High Performance Human Podcast.   Looking for more content? Check out my Instagram and YouTube channels! Instagram  YouTube   Sign up for Simon's weekly newsletter Sign up for Beth's weekly newsletter Ready to Take Action? If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started: 1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘6 key daily health metrics', please click HERE  To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. For any questions please email Beth@TheTriathlonCoach.com.

What does it really mean to be battle ready? In this episode of the High Performance Human Podcast, host Simon Ward breaks down a smarter, more sustainable approach to health and fitness — one that's built for the demands of everyday life, not just race day. Forget chasing peak performance 24/7. Instead, Simon explores how to create a balanced, resilient body and mind through consistent training, smart recovery, and holistic health habits. Whether you're a triathlete, weekend warrior, or just someone who wants to stay strong and active as you age, this episode gives you the tools to be fit for life — not just for now.  

In this heartfelt and deeply insightful conversation, Simon Ward speaks with long-time podcast listener and endurance athlete Dave Hill, who shares his recent journey through an unexpected prostate cancer diagnosis, treatment, and recovery. Despite being in excellent health, with a strong training routine, healthy nutrition, and a proactive attitude towards wellbeing, Dave's story begins with a routine blood test that flagged an elevated PSA level – a silent sign that something was amiss. Topics Covered: Why "battle ready" fitness is about more than just being event-ready How a strong foundation of fitness, mobility, and mindset supported his recovery The challenges of post-op recovery, from pelvic floor retraining to regaining bladder control The role of HRV monitoring in recognising stress and tracking recovery How small, consistent habits are part of paying into your “health pension” Key Takeaways: Health doesn't guarantee immunity, but it significantly improves your resilience. A proactive check-up could be life-saving – don't wait for symptoms to appear. Recovery is a form of training: take it seriously, go slow, and trust the process. Long-term lifestyle habits like sleep, nutrition, and strength work really matter when it counts most.

Why You Should Listen Aging doesn't have to mean slowing down. In this solo episode, Simon dives into five practical, science-backed priorities that can help you feel younger, move better, and stay strong well into your later years. Whether you're an athlete or just want to keep doing the things you love for longer, this episode is packed with real-life-tested strategies to support healthy ageing. From lifting weights to sleeping better, eating smarter and moving more — this is your roadmap to a longer, more vibrant healthspan. What We Cover: Sleep quality – Why it's the foundation of recovery, hormone balance, decision-making and body composition Strength training – How to rebuild muscle, improve metabolism and reduce injury risk VO₂ Max and high-intensity training – How to use short, intense efforts safely to improve cardiovascular health Nutrition – Why older adults need more protein and fewer processed foods Daily movement and mobility – The underrated secret to injury prevention and joint health Quotes to Remember: “It's not only possible to slow down the ageing process — you can actually make gains. Almost like getting younger as you get older.” “Think of metabolism like your home thermostat. Cardio turns the gas fire on, but muscle mass turns the dial up 24/7.” “Mobility is prehab, not rehab. It's what keeps you out of the physio's office.” Resources & Mentions: Past episodes on sleep, nutrition, and strength training simonward.podbean.com Want help implementing these habits? Contact Simon — details in the show notes Book mentioned: Science and Application of High-Intensity Interval Training – Paul Laursen Connect with Simon If this episode hit home and you're ready to take action, drop Simon a message. Whether you're just starting or looking to level up your performance, he'd love to hear from you. Contact details are in the show notes. Like what you heard? Please share this episode with someone who's ready to challenge the ageing curve — and leave a quick review if you've got a minute. It really helps others find the show!   **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘6 key daily health metrics', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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. Did you enjoy this podcast? Feel free to buy me a coffee Thank you! For any questions please email Beth@TheTriathlonCoach.com.

In this solo episode, Simon Ward breaks down six simple but powerful daily health metrics that can help you make smarter training and lifestyle decisions—without being overwhelmed by tech or data. And the best part is they are either free or very cheap to measure. Whether you're an athlete over 50, a weekend warrior, or simply looking to better understand your body, these metrics offer valuable insights into your health, recovery, and overall performance potential.   Why They Matter Tracking just a few of these each day can help you: Spot illness or overtraining early Make better decisions about when to train or rest Understand the impact of lifestyle habits (like alcohol or poor sleep) Build long-term resilience and sustainability Simon also shares how many of his athletes have made lasting changes—like cutting alcohol—based on what these simple metrics revealed. Your Turn Are you using any of these metrics? Got a story where one helped you make a positive change? Simon would love to hear from you. Don't forget to subscribe, share with a friend, and leave a review if you enjoyed the show. Thanks for listening—and happy training! Bonus Resources Free Infographic: Get a visual summary of all six metrics and their benefits – click here.   **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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 Beth@TheTriathlonCoach.com.

When I trained for my first Ironman back in 1995 — nearly 30 years ago — there weren't many resources available. That presented a real challenge. It was all trial and error. Fast forward to today, and we've got the opposite problem: too much information. With so much out there, it can be hard to know what really matters. The key? Getting the right information — and focusing on the things that actually make a difference on race day. Most athletes are fixated on crossing the finish line — and sure, that's a huge achievement. You'll earn the medal, the bragging rights, and maybe even the tattoo. But in those 140.6 miles between the start and the finish, there are countless ways for your race plan to unravel. In this episode, I dig into the things people don't tell you about racing Ironman — the insights that only come from experience. Topics I cover: Why investing in yourself is non-negotiable Comfort vs speed — and why both matter Is FTP really that important? How the final 20K of the run reveals everything Practising your race-day nutrition strategy The importance of facing what scares you Checklists: the unsexy secret to race-day confidence Whether you're gearing up for your first Ironman or looking to go faster in your next, this episode will help you focus on what really counts.     **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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 Beth@TheTriathlonCoach.com.

What do you get when you combine a full-distance Ironman with not one but two full Hyrox events? A self-created endurance monster called TRIROX—and that's exactly what Gaz McNamara is taking on to raise funds for the military charity REORG. (BREAKING NEWS - The event date is now set as 20 Sept, 2025) Gaz, a former military PTI and triathlete with two decades of experience in physical training and rehabilitation, shares the why, how, and what was I thinking? behind this uniquely brutal challenge. Expect a mix of inspiration, realism, and practical wisdom for anyone looking to push their limits—physically and mentally.   Why You Should Listen Discover what TRIROX is – a jaw-dropping combination of Ironman and Hyrox, with full events placed between triathlon legs. Get insights into hybrid endurance training – how Gaz balances strength, aerobic capacity, and fatigue management. Learn from a military-informed mindset – Gaz's tactical approach to resilience, training blocks, and planning for pain. Hear the importance of community and giving back – how REORG helps veterans transition through fitness and camaraderie. Find out how he's preparing physically and mentally – from managing cramp and calorie burn to visualising the darkest moments. If you would like to make a donation to ReOrg then please visit the Just Giving page for this event To follow Gaz's progress, please check out his Instagram channel: Instagram plug_in_rehab gazmac_yorkshire Youtube: the-unretired-athlete   Gaz's recommended book is: ‘The Red On revolution' by Mike Chadwick – “a great read and one that really makes you think about the reasonings behind some of your choices”   **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    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 Beth@TheTriathlonCoach.com.

Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundaries—both physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete. Why You Should Listen: Rosie's story is a masterclass in grit, adaptability, and quiet determination. Whether you're an athlete, coach, or someone chasing a challenging goal, her perspective on resilience, humility, and high achievement will inspire you to keep going—even when the odds are stacked high. In This Episode: Rosie's unexpected entry into triathlon through injury rehab Life at Sandhurst, overcoming setbacks, and winning the Sword of Honour The transition from runner to Ironman contender Her experience as the only woman on P Company and passing the gruelling selection Insights into leadership, resilience, and mental fortitude Balancing high-performance sport with military demands Training volume, nutrition, and recovery strategies that keep her strong Qualifying for Ironman World Championships and what it takes to race with the pros Quotes to Remember: “Triathlon started as rehab—and it became the thing that made me feel strong again.” “Being injured at Sandhurst was the best thing that happened to me. It changed how I led.” “You don't pass P Company by accident. You show up, every day, when it's freezing, and you fight.”   To follow Rosie's progress, please check out her Instagram channel: Rosierunningwild   Rosie's chosen book is: "Daring Greatly" by Brene Brown. An insight into performance, shame, vulnerability, embracing failure.   **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out. Today, we're diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of professional triathlon—from the highs of success to the struggles behind the scenes. We discuss how working with a new coach helped her unlock the benefits of a decade of training, the logistics of long-haul travel, managing time zone shifts, and maintaining peak fitness throughout a demanding race calendar. Indie also opens up about bouncing back from disappointing performances, why poor race results aren't always about training, and how happiness plays a crucial role in performance. Some of the key lessons were Training in Warmer Climates Improves Recovery Every Training Session Should Have a Purpose Happiness and Mental Well-being Impact Performance Tracking Metrics like HRV and Sleep Helps in Training Decisions Altitude Training is Beneficial but Requires Careful Planning DNF (Did Not Finish) is Sometimes the Best Decision Gut Training for Nutrition Strategy is Essential Racing Without Pressure Can Lead to Surprising Results To find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri Indie's latest book recommendation is ‘The Obstacle is the Way' by Ryan Holiday. **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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 Beth@TheTriathlonCoach.com.

The internal body clock—also known as the circadian rhythm—is something you've probably heard of. But did you know that every cell in your body has its own internal clock, and they're not always perfectly in sync? I didn't either! That's why I've invited today's guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythms—specifically how they influence skeletal muscle function and overall health. In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythms—potentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role. Topics we cover in this episode: ✅ Do circadian rhythms differ between men and women? ✅ How do they change with age? ✅ Are ‘lark' and ‘owl' chronotypes an urban myth? ✅ When is the best time for aerobic training, strength training, and stretching? ✅ How can we manage jet lag and shift work effectively? If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you! To find out more about Karyn's work please. visit the following channels BlueSky: @kaesser LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/   Karyn also recommended the folowing resourescv that you kight like to check out ZOE Podcast - The best time to exercise BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples     **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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 Beth@TheTriathlonCoach.com.

Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning. Steve has had an incredible career in sport, particularly in triathlon. As one of the UK's first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sport—long before formal coaching education programmes even existed. He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sport's media coverage—announcing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000. In today's episode, we talk about all of this and more—including his upcoming book, 8 Kids from London, which is set to be published in March.   You can pre-order that here: 8 Kids from London   You can keep up with Steve's exploits on these Facebook channels Old School Triathlon (70's, 80's, 90's)   Steve's other bestselling book: A Long Day's Dying   Other books you might like to read: Steve said “Books I'd recommend.  I must have read both about a million times!” Flanagan's Run by Tom McNab Olympian by Brian Granville.   **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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 Beth@TheTriathlonCoach.com.

What if you could track your body's readiness, optimise recovery, and boost your overall health—just by measuring one key metric? In this episode, I'm joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach—one that puts health first. And as I've learned over the years, when your health is in a great place, performance becomes much easier to optimise. We dive into: ✅ Why HRV is for everyone, not just athletes ✅ The biggest causes of stress (and how they're stealing your energy) ✅ Why taking control of your health is essential—especially after 40 ✅ The benefits of sunlight, cold therapy, and deliberate breathing If you're looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!

Beth is back on the show as we check in on her Ironman Austria preparation! If you've been following along, you'll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!) Now that she's completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing. Key topics in this episode: Beth's anxiety ahead of her swim technique assessment Why Ray asked if she'd ever learned to play a musical instrument The importance of getting a bike fit before investing in a new bike Beth's newfound title as the macro absorber—and why she's essentially been riding with the brakes on until now The surprising connections between her physio visit, swim assessment, and bike fit There's a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and we're both learning a lot along the way. Hopefully, you'll pick up something new too! If you missed the previous those previous episodes with Beth: 7 Steps to Swimming Faster Starting Strong: Building an Ironman Training Plan after a few years away   To Arrange appointments with Louisa, Ray or Phil, please use the links below Louisa Holmes - Physiotherapist Ray Gibbs - Swim Canary Wharf Phil Burt - Phil Burt Innovation   **To get a free copy of my personal daily mobility routine, please click HERE** **To download your FREE infographic ‘7 steps to swimming faster', please click HERE    Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   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 Beth@TheTriathlonCoach.com.

If you're not familiar with Long Course Weekend (LCW), it's a unique take on a full-distance triathlon—spread over 2.5 days. The concept is simple: •Swim 3.8K on Friday night •Ride 180K on Saturday •Finish with a full marathon on Sunday The original event took place in Tenby, Wales, following a course similar to the Ironman—though, fun fact, LCW actually came first! Since then, it has expanded to Belgium, Holland, Mallorca, and, most recently, Yorkshire. There's now a range of distances available, so if the full distance feels daunting, there's likely an option to suit you. As Matt explains in our chat, LCW isn't just about elite athletes (though plenty do show up to race). Instead, it's designed for people who are fit, fat, and fun—his words! So, if that sounds like you, LCW could be your next big challenge. In this episode, we discuss: ✅ How the LCW concept was born ✅ Creating an inclusive, festival-style event ✅ Building community support and engagement ✅ Why LCW has a Festival of Champions—not a world championship   To keep up to date with Long Course Weekend events use the following links Activity Wales Website -  Activity Wales Facebook -  activitywalesevents Instagram - activitywalesevents Long Course Weekend Website - LongCourse Weekend  Facebook - LongCourseWeekend  Instagram - LongCourseWeekend     YouTube - https://www.youtube.com/@longcourseweekendglobal Cool Videos Watch highlights of: 2024 Long Course Weekend Wales 2024 Long Course Weekend Belgium   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

At the time of recording this episode, I was in sunny Barbados—where January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training. That brings us to today's topic: heat training. I'm joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field. In this episode, we cover:

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 Beth@TheTriathlonCoach.com.

This week on the podcast, I'm joined by the incredible Emma Bexson. Emma is a champion Ironman age-group triathlete, a competitor in the Pro category of Hyrox events, a mother of three, and the owner of her own chiropractic clinic. Oh, and she rides racehorses every morning for fun! But Emma's story doesn't stop there. I first came across Emma about 15 years ago when a friend, Steve Lumley (aka the “Grumpy Old Coach”), shared a Facebook post showing her in the hospital after a serious bike crash. Emma had sustained multiple injuries, including spinal fractures. As you'll hear in this episode, that wasn't the only time Emma would face a hospital stay and the challenge of learning to walk again. Astonishingly, after each of these life-altering events, she returned to triathlon competition within a few months and even made it to the podium. Emma's story is one of extraordinary resilience, determination, and gratitude. It's a testament to the incredible healing powers of the body and mind, as well as the importance of fitness and self-compassion. In this episode, we'll cover: How neglecting self-care led to a devastating bike crash Learning to swim as an adult Celebrating small victories along the way Why success starts with giving yourself credit The literal journey of learning to walk before you can run The importance of self-compassion and gratitude Emma's recovery journey from renal failure, osteomyelitis, and three months of bed rest (losing 30% of her body weight) to competing in an Ironman 70.3 event just eight months later To follow Emma's adventures, please check out the following social media channels Instagram - tri_athlete.emmab   You can also find her for business at the following websites Chiropractic - bexsonchiropractic.com Personal Training shipstonpersonaltrainig.co.uk   IMHO, Emma should write about her own story but until then….. this is Emma's inspirational book: The Brave Athlete: Calm the F*** Down and Rise to the Occasion - Lesley Patterson & Simon Marshall Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

This week, I'm thrilled to welcome Paul Wheat, a dedicated 55-year-old triathlete who exemplifies what it means to be a High Performance Human. For Paul, high performance transcends athletic excellence; it encompasses all aspects of life, including sleep, nutrition, exercise, relationships, and mental health. The beauty of this journey is that you don't need to be a top-tier athlete to excel in these areas. Paul's transformative journey began in 2020 when he joined my SWAT Inner Circle after experimenting with a complimentary 12-week plan amid the COVID pandemic. The structured approach not only challenged him but also revealed the vital connections between fitness, nutrition, sleep, and work habits. Like many, Paul was once caught in the cycle of stress and fatigue from constant travel as a manager. However, he took proactive steps by applying training principles from SWAT, incorporating the 80:20 Pareto principle, and catalyzing a substantial transformation in both his personal life and professional environment. One of Paul's standout achievements has been the establishment of a workplace culture that encourages his team to maintain a healthy work-life balance, limiting work to eight hours a day. This impactful change has led to enhanced productivity and notably reduced staff turnover. Over the past five years, Paul has made impressive strides in his athletic performance, significantly improving his 70.3 Ironman time by 75 minutes—down from 6:45 to 5:30. Additionally, he has shed 19 kg, proudly stating that he achieved this by “cleaning up what I eat, understanding that processed foods aren't real food, and being more active.” If you're inspired to embark on a lifestyle transformation in 2025, Paul's journey is sure to motivate you! In this episode, we'll explore: The lifestyle changes Paul implemented and their impact on his health. How these changes elevated his triathlon performance. The process of integrating healthy habits within his work team. The positive effects of these workplace changes on overall performance. Paul's top three pieces of advice for anyone looking to start a similar journey. Join us for an enlightening conversation that could kickstart your own path to high performance! Paul doesn't do social media so you can't follow him but if you'd like to get a feel for how he has upped his game he recommends the following books: Ultra-Processed People:The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food by Chris can Tulleken. Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss.   He also loves to listen to THIS podcast Things People Do with Joe Marler ***Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

This week's episode is a re-run of a conversation with Dr. Kelly Starrett (also known as K-Starr in the Crossfit world) from 4 years ago. Kelly is a renowned expert in strength and mobility. He is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and the co-founder of The Ready State, home to the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos. This is a great time of year to start new habits and if I was to recommend one addition to your daily routine it would be mobility. In our conversation, we cover a wide range of topics, including: The definition of mobility The importance of identifying what works and rejecting what doesn't The concept of ‘position transfer exercise' as an alternative term for mobility How to create a durable body for optimal ‘play' in everyday life Recommendations for daily mobility practices Using social media as an educational tool The significance of good mobility in controlling movement rather than compensating The debate around foam rolling: to roll or not to roll? Embracing ‘adventure fitness' over traditional racing Join us for an insightful discussion that will elevate your understanding of mobility and fitness! If you would like to follow Dr. Kelly Starrett you'll find him on all of the social media channels, by going HERE Check out his website - Thereadystate.com I mentioned the books Kelly has written: Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance Ready to Run Unlocking your potential to run naturally Deskbound Standing up to a sitting world Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing Born to Run and Natural Born Heroes by Chris MacDougal   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.   You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

Last week marked a milestone as we released our very first episode on Christmas Day, and today, we're excited to bring you our inaugural episode on New Year's Day! Similar to last week's engaging conversation with the Grumpy Old Coaches, today's episode takes on a relaxed vibe. I'm joined again by Mrs. Ward, and together we'll share some reflections—along with a glass of Prosecco—on our holiday season and its impact on our training routines and our  healthy habits. We've both appreciated the downtime, managing to maintain a workout routine while still enjoying the festivities with friends. It's a refreshing shift for me from my past approach to the holidays. So, is it Beth's influence that has fostered my more laid-back attitude, or is it simply a maturity that comes with age? Tune in and see what you think! We hope you enjoy this episode!   You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

Welcome to a special Christmas Day episode of The Grumpy Old Coaches! Can you believe this is our very first podcast published on Christmas Day, after almost 400 episodes? In the spirit of the season, we've reunited at the White Lion in Wigan, with Steve Lumley and myself joining Marc Laithwaite for our annual Grumpy Old Coaches reunion. It's been a year since our last get-together, so we have plenty to discuss. We'll reflect on 2024 and share our experiences of not quite achieving our goals due to injury and illness. Our conversation covers: The impact of age and over 30 years of multi-sport activities on our bodies. A surprising admission from Marc, who concedes that I was right all along. Steve's lifelong ambition to accomplish something remarkable during his 60th year. My decision to back out of a challenge involving horses. We hope you enjoy this festive episode as much as we enjoyed recording it! P.S. We recorded this episode outside the pub, so you might hear some background noise and occasional colorful language. Mark's Challenge Video for the Sprint Triathlon - https://www.facebook.com/marc.laithwaite/videos/1053232629066942 Steve Lumley is back in the market for athletes. You can contact Steve via his email, TriCoach.Lum@gmail.com Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.  Www.theendurancestore.com  https://www.crostoncycles.com/ Www.epicevents.co.uk You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

  There's no such thing as a silly question—if it's important to you, it's worth asking! As a coach, I love helping people solve their challenges, and curiosity is a huge part of that process. Asking questions and exploring ideas is how we grow, and I encourage you to keep them coming. This week's podcast is a little different—there are no guests, just me answering a selection of listener questions. If you've got a question you'd like me to address in a future episode, don't hesitate to send it my way Here's what we're diving into this week: How to improve your swimming. Should you switch to carbon wheels to boost your cycling speed? Strength and conditioning: Is it better to train year-round or just in the off-season? The truth about Zone 2 training - does it really matter? Advice 60-year-old Simon would give to 30-year-old Simon as both a coach and an athlete. Tune in for actionable insights and advice tailored to your questions. Let's keep the conversation going—your questions make this podcast what it is! You can find all of my social media links HERE: You'll also find some really great content on my Instagram and YouTube! 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 Beth@TheTriathlonCoach.com.

In today's episode I'm joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt. We wrap up by exploring the Norwegian Method - a high-volume, high-intensity training approach that emphasizes frequent threshold training and precise lactate testing to fine-tune performance. While it may seem like a modern innovation, the principles behind it have been around for decades. In fact, my own journey with lactate began in 1987, and it's amazing to see how today's tools bring more precision to what was practiced back then. Topics we discuss on today's show are: What is lactate? Is it the villain in training or a misunderstood ally? Lactate thresholds: Understanding the key markers and why they matter. Measuring lactate: How it's done in the lab or the field. The Norwegian Method: Is it revolutionary or simply refined? Practical insights: How athletes can use lactate data to enhance training. The future of lactate testing: Real-time monitoring and its potential to transform training. Whether you're an athlete, coach, or sports science enthusiast, this conversation offers valuable insights into how understanding lactate can elevate performance.   Listen now and unlock the secrets of lactate and cutting-edge training methodologies. Be sure to subscribe and leave a review if you enjoy the show!   To follow Precision Fuel & Hydration please use these social media links: Instagram: @precisionhydration Facebook: @precisionhydration Twitter: @thesweatexperts YouTube:  www.youtube.com/c/precisionhydration LinkedIn: www.linkedin.com/company/precisionhydration Here is some other cool stuff you might be interested in:   Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/ Sign up for Simon's weekly newsletter Sign up for Beth's weekly newsletter Follow Simon on: Instagram @thetriathloncoach Facebook simonward1 YouTube TheTriathlonCoach **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Back by popular demand! Mrs. Ward returns to the podcast following the amazing feedback from her previous episode. This time, we dive deeper into the challenges she faces in the pool and explore solutions that resonate with many triathletes. As a coach, I've seen these obstacles time and again, which inspired me to create the "7 Steps to Swimming Faster" infographic. You can download your FREE copy using the link in the show notes! In this episode we break down the 7 steps, including: Why having a swim coach is critical to your progress Make sure you practice drills that will help your specific technique issues When more than 3 drills is TOO many The surprising role daily mobility plays in improving swim performance How mastering simple, tailored drills can make a significant difference Whether you're a beginner or a seasoned triathlete, this episode is packed with practical insights to help you swim faster and more efficiently. Resources Mentioned: Download the FREE 7 Steps to Swimming Faster Infographic Download the 8 week daily mobility & strength programme Check out this video, which we mentioned in the show. It demonstrates really well the act of where to put the hand and forearm to initiate a good catch: The perfect freestyle catch   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 Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today's episode, we're jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level. Joining me today is strength and fitness coach Joe Otton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic. We explore: The different types of plyometric exercises for both the upper and lower body Why endurance athletes should incorporate plyos into their routine The importance of tracking "foot contacts" to measure training volume How to determine the right amount of plyometric work for your training schedule Don't miss this episode if you're looking to enhance your strength, power, and overall performance as an endurance athlete! To find out more about Joe visit these places: Website GymGeekOnline Instagram @gymgeekweymouth  Twitter @jchotton   If you'd like to find out more about Plyometrics check out these resources Joe mentioned both of these strength coaches Mike Boyle -https://www.bodybyboyle.com/ Eric Cressey - https://ericcressey.com/   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

This week, I'm thrilled to welcome a very special guest . . my wife, Bethany Ward! Beth is training for Ironman Austria 2025, and her last long-distance was back in 2019. We thought this would be the perfect opportunity to share how I approach creating a training plan for a new athlete. In this episode, we cover: Structuring a training plan after years of focusing on other events How to find the training volume sweet spot for balance and success The high-performance habits of sleep, nutrition, and stress management that form the foundation of consistent training Key steps Beth can take to improve her swimming technique and efficiency Why an early physio visit is crucial for identifying injury risks, tight muscles, and weaknesses - and how this shapes mobility and strength plans If you're preparing for an Ironman in 2025 and wondering where to begin, this episode will give you the guidance and motivation you need! Listen now and get started on the right track. Beth has recommended the book Unreasonable Hospitality: The Remarkable Power of Giving People More Than They Expect. “ 'Black and white' means you're doing your job with competence and efficiency; “color” means you make people feel great about the job you're doing for them."   To grab hold of your FREE infographic '7 steps to swimming faster', click HERE. To get your FREE daily mobility programme, click HERE.   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

In this inspiring episode, we sit down with Claire Carlin, an accomplished age-group triathlete, karate black belt, and dedicated Assembly of God minister. Claire shares her journey as an athlete navigating the unique challenges posed by her co-occurring conditions of autism and dyspraxia, conditions that often impact her ability to perform coordinated movements. Despite these hurdles, Claire has tackled multiple triathlons, including three full-distance Outlaw triathlons, and recently achieved an impressive PB in each discipline at Ironman Barcelona – crossing the finish line in just under 15 hours. Claire talks openly about how dyspraxia impacts her swimming, cycling, and running, and how she's found creative ways to overcome each challenge. She also delves into the ways her faith fuels her athletic journey, including her role as a minister and her involvement in the Outlaw prayer gatherings. I'm sure you'll enjoy this episode, as we discuss: Claire's journey from her first run in 2019 to finishing a full Ironman in under 15 hours How dyspraxia and autism shape her training approach and impact her performance Tips for overcoming skill-based obstacles in triathlon for those new to the sport The importance of faith and community in her life, both on and off the race course Whether you're struggling to master the skills required for triathlon or simply looking for some powerful motivation, Claire's story reminds us that with perseverance and heart, we can accomplish extraordinary things. Tune in for an episode full of insight, resilience, and inspiration! Follow Claire on Facebook to keep up with her triathlon journey. Claire has 2 book recommendations. She said you wouldn't expect a minister to ignore the Bible, so she directs you to the Book of Hebrews. As many others have, Claire also finds inspiration from Chrissie Wellington's book ‘A life without limits' **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Over 7 years I have recoded many podcasts on the topic of nutrition (you can find links for these in the show notes if you want to take a deeper dive into the topic). One topic we have not covered in detail to this point is female athlete specific nutrition. For our male listeners, please don't turn off now. The information you are about to hear will be relevant to any female who works out regularly, and that could be your partner, mother, sister, daughter, training partner or an athlete you coach.   To help me understand this topic I have asked Dr Jules Strauss to help me. Jules is a reader in Exercise Metabolism and Nutrition at Liverpool John Moores University where she has published over 40 peer reviewed scientific papers. She is also a Registered Nutritionist and the co-founder of Total Endurance Nutrition which provides sports nutrition coaching and consultancy. In the conversation we talk about:   Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes? How do these needs change through stages of a female's life?  Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat) How to best deal with topics like weight management, especially relevant if you are a coach What are some of the barriers that women can face to effective nutrition?  Should women tailor their nutrition to their menstrual cycle?   To find out more about Jules please visit the following places: A bit more about Jules - Bio Website - Total Endurance Nutrition   Instagram - @jules_strauss_nutrition                   @total_endurance_nutrition (This is Jules' nutrition coaching business)   International society of sports nutrition position stand: nutritional concerns of the female athlete   This is one of Jules' papers if you want a deeper dive into the molecular mechanisms underpinning differences in metabolism across the menstrual cycle   Two books highly recommended by Jules: The Infinite Game by Simon Sinek. "I found this a fascinating read which explores long term thinking, growth mindset and resilience. Whilst not related to sports nutrition, I took some useful lessons from this book."   Invisible Women by Caroline Criado Perez. "An interesting book exploring data bias. As someone who has conducted exercise physiology and metabolism research (for the last 20 years) in women as well as men, I understand some of the challenges that comes with this, but this book really highlights the scale of the data gap and the importance of bridging it."   Here are the links to previous nutrition podcasts that I mentioned: Racing Performance:is being lighter truly an advantage? With Lexi Kelson How to successfully combine plant based nutrition with running - Claire Bartholic Fuel for the Finish Line - Vegan, Vegetarian & Gluten Free nutrition for athletes - Lexi Kelson Race day hydration and nutrition - lessons from 200 case studies Race Day nutrition & hydration for athletes - 3 Case Studies One MASSIVE TIP for race day hydration and nutrition - Andy Blow Is it OK to eat a cheese and pickle sandwich to fuel my Ironman? - Race day nutrition with Dina Griffin Some simple truths about nutrition with Adam Feit from Precision Nutrition   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

He's back and he did it!! Age group triathlete Paul Robinson returns to share his story of conquering Arch to Arc. You might remember that Paul was on the show at the beginning of September. At that point, he was waiting to start the Enduroman (Arch to Arc) challenge which is billed as the toughest triathlon in the world for good reason. Run 87 miles from Marble Arch to Dover, swim the English Channel (which is at least 21 miles and could be more due to currents), and then cycle 181 miles from Calais to the Arc de Triomphe in Paris.   Only 59 athletes have ever completed the challenge. Paul also chose to swim without a wetsuit which only 6 of these 59 have done. I'll spoil the surprise . . Paul finished the event AND set a new record of 67 hours beating the record by over 2 hours.   I don't think that this conversation can truly convey how tough a challenge this was for Paul. You will, however, get a real insight on how a tough mindset can help you overcome almost anything. In this episode we will chat with Paul and his father Dave about:   Dealing with the cold while running, swimming and cycling during the night It's all about mindset F1 style pit stops Amazing restorative benefits of 10-minute power naps Using maths problems to pass the time The huge value of a support team Dave Robinson gives insight on the conflict of being a supporter and a loving parent   To find out more about Paul please visit the following sites:   The world's hardest triathlon 30min YouTube video - Arch to Arc world record Just Giving charity link - Stand Against MND   If you fancy a crack at Enduroman, check out their website **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Since starting the podcast in 2017, I've been fortunate to speak with quite a few Olympic Gold medallists. It's even more fun when you have known them since before that victory and observed their progress.   Today's guest is Leeds-based triathlete, Jess Learmonth. I've known Jess for quite sometime, and I'm so pleased to be chatting with her today! About 8 or 9 years ago she started swimming with our Masters group at the Survival Saturday session. 2 hours of pain overseen by our enthusiastic coach, Alan Hutchinson. Jess went right into the top lane and then carried on. As you'll hear in the show she was getting back into the pool after a 6 year absence. She'd started to dabble in triathlon and, because of the huge engine she built as a younger swimmer, she progressed very quickly. It wasn't long before she was selected for British Triathlon funding and a pathway through to the elite squad.   Arguably the strongest swimmer in the sport, Jess often emerged first from the water, and as one of the best cyclists, she then set the tone on the bike, hammering away at the front. As you'll hear, running was a struggle for Jess. The ‘floppy ankles & feet' required to be a good swimmer definitely do not help with running. In the conversation there's a great message from Jess' run coach Malcolm Brown about the value of consistency in training. Please listen out for that one. Jess and I also chat about:   The brutality of swimming squads for young athletes and why it “drained the life" out of Jess Why triathlon swimming seems so easy in comparison Having patience and building resilience Floppy ankles and not being a natural runner The hot, surreal experience of winning gold at the Tokyo Olympics in 2021 Pregnancy, motherhood and why there are more important things in life than triathlon To find out more about Jess you can go to: Website - JessLearmonth.com Instagram - JessLearmonth   Jess recommended the book Scientific Training for Triathletes by Phil Skiba   Jess is a keen Leeds United fan and loves this podcast Square Ball: The Leeds United Podcast   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Age group athletes are the lifeblood of triathlon They are the ones who pay to enter races, and they make up 99% of the start list. Back in the day when I began in triathlon, the athletes were lifers. I can name a dozen or more who did their first event in the late 80's/early 90's who're still doing triathlons today. But in more recent years, triathlon seems to have become transient, with athletes coming into the sport for a few short years and then moving onto another sport.   Two of those who've stuck with the sport are my guests today, Duncan & Claire Shea-Simonds. Duncan started out in triathlon not long after me (1989) although he was significantly younger. Claire started her journey in 1997. In fact, I still have some results from back in the day which contain both their names.   Since those beginnings they have been regular participants in popular UK races, as well as international events like Ironman. Both have raced at the Ironman World championships in Hawaii, and both have also represented GB at various age group championships. Race results and fitness are important to them but as you will hear, they also have a simple life and pay a lot of attention to nutrition, strength training and hobbies outside of training. Especially Claire who, according to Duncan, has 101 different hobbies and a craft cupboard full of bits and pieces. They've been doing this together for over 25 years, so clearly they have a great relationship as well.  As with all of my guests we cover a lot of topics including:   Duncan talks about how to maintain enthusiasm after 35 consecutive years of racing How as a couple they manage their racing calendar and supporting each other at events Claire talks about training pitfalls when working from home Duncan talks about the benefits of using the daily commute for training Avoiding comparison with their younger self as performances decline with age Household chores and who does the cooking - turns out that they both like to do their stuff in the kitchen   To find out more about Duncan & Claire check out: Instagram - Claire - @clairesstri      Duncan @dss123 X(Twitter)  - Claire - @clairesstri      Duncan @dss123   Both Claire and Duncan recommend the following book as a MUST READ: The Longest Race:Inside the secret world of abuse, doping and deception of Nike's elite running team by Kara Goucher **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

"Simon, I'd like to lose some weight before my next Ironman event. I'm going keto!”   Believe it or not, I hear this on a regular basis and it makes me anxious for the individual. Keto diets have been very successful in helping individuals lose weight although that's mostly due to the body needing to store less water from the reduced carbohydrate intake. True keto is also very restrictive and difficult to sustain for more than a few weeks. It is also stressful on the body. Training for an Ironman is also stressful on the body, which is why attempting both at the same time has the potential for disaster. Having said that, I'm sure there are folks who have done this successfully and if you are one of them, I'd love to hear your story.   The truth is that there are much healthier options for losing weight, if indeed you really need to lose any at all. My guest today is Registered Dietitian, Lexi Kelson, who's making her fourth appearance on the show. She has a  Master's degree in Applied Nutrition with a focus on fueling for sports performance and is the perfect person to help us to understand the best approaches for endurance athletes to lose weight.   In the world of social media there is a lot of noise, and it is difficult to work out what is nonsense and what to believe. So, if you are interested in getting to your race weight in a health and sustainable way for next season, by the end of this episode you will have a step by step process to help you do exactly that. We talk about: Do you really need to lose weight, and if so, why? Confounding factors which influence performance and weight Balancing health and performance goals How to track and monitor weight loss Strategies for sustained weight loss Influences of behaviour and culture Some considerations for aging athletes Balancing training and nutrition Guidance for peri & menopausal females regarding weight gain/weight loss Are meal replacements (such as Huel) a suitable alternative to real food? To follow Precision Fuel & Hydration please use these social media links: Instagram: @precisionhydration Facebook: @precisionhydration Twitter: @thesweatexperts YouTube:  www.youtube.com/c/precisionhydration LinkedIn: www.linkedin.com/company/precisionhydration Here is some other cool stuff you might be interested in: Metabolic adaptation explained:  Ponzer study:  Are you fueling adequately to maintain health and performance? RED-S:  Optimal bodyweight for racing: is lighter really better? https://www.precisionhydration.com/performance-advice/hydration/racing-body-weight/#the-danger-of-focusing-on-weight-loss    Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/ **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.  

In last week's email I briefly mentioned my adventurous spirit and pursuit of 'triathlon tourism'. Today's podcast guest, Chris Brown, shares a similar and maybe even more enthusiastic approach to life.   Chris is a  triathlete, racing driver, entrepreneur, Guinness World Record Holder and explorer. I've known Chris for about 20 years. We first met through our local triathlon club, Leeds/Bradford, and Chris and his son Mika swam in my session every Wednesday.  For as long as I have known Chris he has always pushed the boundaries be it in business, with his fitness, or with the challenges he takes on. While triathlon has taken a back seat in recent years, I think it's fair to say that regular swim, bike and run sessions help him to maintain the fitness levels required to take on all of these adventures. In this conversation we talk about: A passion for exploring and trying out new things Why exploring requires physical fitness, problem solving skills and lots of planning His trips to the Centre of Africa, Antarctica, and the middle of the Pacific locating poles of inaccessibility Chris' early involvement with the ill-fated Titan submarine and why he pulled out Setting a Guinness world record   You'll no doubt agree that Chris is a man who gets a lot done. I really enjoyed finding out what makes him tick! In fact there was a lot that I didn't manage to ask him, so maybe I'll have to persuade him back for another chat.    To check out Chris' past adventures, and to follow him on his upcoming adventures, please visit the following places: Instagram @chrisbrownexplores YouTube @chrisbrownexplores  Website brown.co.uk VIDEO: Visiting Point Nemo. The most remote place on earth https://youtu.be/9I_pgS6-suc   When I asked Chris for his book recommendation he said, “Any Atlas of the World. When you hear about a place on the news, be it in Ukraine, Gaza, North Korea or anywhere, why not look up where it actually is and what's close?"   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

My guest today is Matt Spooner, who recently completed the Trans Continental Race - a 4200km non-stop bike ride from Roubaix in France, down to Istanbul in Turkey. Apart from the start & finish, there are 5 checkpoints and several compulsory sections known as parcours. There are also some roads which are banned, generally because they are unsafe for the riders. After that the route is completely open to the choices made by the riders. This event isn't just about cycling for many days. It's also a logistical challenge and a heaven for any one who likes planning.   This is a podcast that was recorded in 2 parts. In the first half you'll hear me having a short (30-minute) conversation with Matt while he is actually riding his bike through Greece, about 3/4 of the way to his destination. We chat about: Route selection and how that's working out Some of the problems he has encountered along the way Equipment choices  Daily nutrition on the road. In the second half, Matt and I are speaking a few days after he has finished the event. We then reflect on his overall performance and also: Whether executing the plan is more satisfying than the time and position His decisions to stop and sleep in a hotel each night versus camping by the side of the road Why finishing an event like this is more about being able to eat as much as you can than having a high FTP More about equipment choices  Mindset for tackling TCR   To find out more about Matt, please visit the following social media channels Instagram - matt_still_tri_ing Facebook - matthew.spooner.927 LinkedIn - Matthew Spooner   If you haven't yet seen the documentary about the Transcontinental Race, I can highly recommend it: Onboard the Transcontinental Race   Some links to topics covered in the podcast Diet Efficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review "I recently read this paper, it's a nicely balanced review of multiple different research papers into different diets. It's a good resource for people who are interested in the best diet.”   Books "My first book I read about triathlon was A Life Without Limits by Chrissie Wellington. My current book is The Rise of the Ultra Runners by Adharanand Finn - I identify myself very strongly in this book."   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

As we all start to consider the ways in which we can improve our performances after 2024, I think it is really useful to consider the role that sleep plays. More and harder training is often the first resort for many athletes seeking improvements in fitness. What if you were to do similar training to the previous season, but explored ways in which you could make that training more productive? Like a rising tide that lifts all boats, more or better quality sleep improves everything. In fact, I'd go so far as to say that I don't believe there is any circumstance where more sleep has a negative impact.   In today's show I'm joined by Sport Sleep Specialist Dr. Luke Gupta who practices with the Better Sleep Clinic. He has over a decade of experience working within high performance sport, including premier league football teams, England rugby, The Lionesses, and Formula 1, to name a few. In this conversation Luke and I chat about: The 2 way relationship between sleep and performance Individual sleep needs are unique and should be determined through trial and error How to get better sleep when travelling Limitations of sleep tracking devices The 3 top fundamentals of good sleep   To find out more about Luke and to dive deeper into sleep health with his book and research recommendations, please check out the links below: Website - The Better Sleep Clinic Instragram - The Better Sleep Clinic LinkedIn - The Better Sleep Clinic Luke recommends the following books: The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World by Ziya Tong Insomniac by Gayle Green Luke recommends the following books: The Reality Bubble: How Science Reveals the Hidden Truths That Shape Our World by Ziya Tong Insomniac by Gayle Green Research Papers Does Elite Sport degrade sleep quality? A systematic review Sleep and the athlete. A narrative review and expert consensus recommendations The 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 Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

What do you think is the toughest triathlon in the world? Ironman Lanzarote, Norseman, ICON Livigno? They are all tough and have a legitimate claim, but what about this one?   Enduroman, also known as Arch to Arc. The athletes attempting this will run 87 miles from London to Dover, then swim at least 21 miles from Dover to France (distance could be more depending on currents/tides), and finally bike 181 miles from Calais to Paris. There have only ever been 59 finishers!   The latest to attempt this is Yorkshireman Paul Robinson. Paul is a seasoned triathlete and has been involved in the sport for over 30 years. He has completed several ultra distance events, as well as 3 Channel swims, so he has no illusions about what he is attempting. He is taking on Enduroman to raise money for charity, after being inspired by Nottingham triathlete Sam Perkins who now suffers from MND. Sam has set up his own charity Stand Against MND.   This is Part 1 of a 2 part episode, and in this conversation we'll talk about: Specific logistical challenges for Enduroman How do you train for an event like this? Body fat for warmth vs weight loss for running  How and what Paul eats/drinks while running, swimming and riding Mental strategies for staying focussed The impact of the great British weather   To find out more about Paul please visit the following sites:   Just Giving charity link - Stand Against MND This is Paul's interview with BBC Derby when he talks about the challenge BBC website article on Paul's Challenge - Derbyshire man prepares to take on the worlds hardest triathlon   Paul's inspirational book - Becoming Brutal by Claire Smith - first British athlete ever to complete a continuous Double Deca Iron Distance triathlon. 48 miles of swimming, 2,240 miles of cycling and 524 miles of running in 28 days. **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

"If you want to run faster, move better." That's the advice of several top running coaches I have spoken with. It's particularly important for us older athletes, because as you might already know (and be experiencing) lack of mobility is part of the aging process. Fortunately, today's guest Tim Anderson from Original Strength has a solution to the mobility loss, he calls it 'Pressing Reset'. As humans we are designed and born to be strong and healthy throughout our entire lives, and in our conversation Tim will explain how 5 simple movements that we all learn as babies literally builds our brain and ties our nervous system together. The cool thing about those movements that we're born with is that we keep them forever. We don't lose them!   In the conversation Tim explains how, with just 10 minutes of easy movement every day, you can tap back into those original movements, no matter what age you are, and rediscover your original strength. We talk about a lot of concepts that we have discussed in previous podcasts, such as: Nose breathing at rest and during exercise Head and eye control and how it impacts posture Rocking, rolling and crawling - The basis of simple movement The secret to aging well Born to Run, going barefoot and how to walk well How to Press Reset as part of your daily routine To find out more about Tim Anderson you can go to: Website OriginalStrength.net YouTube Original Strength Facebook Original Strength Instagram Original Strength   Get a Copy of Tim's book Pressing Reset: Original Strength Reloaded   How to discover your own Original Strength   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Gravel biking is growing really fast, and as much as I like being on my road bike, I find gravel riding much more fun. I discovered gravel riding during the pandemic, which is also what happened to this week's podcast guest. She is professional gravel racer Danni Shrosbree, and she races globally for the Felt UN1TD racing team.  She was UK National Gravel Champion in 2022, runner-up in 2023, and has finished 4th in the world famous Unbound Gravel race in Kansas. What makes this conversation even more enjoyable is that Danni is the first child of a previous guest, Bernie Shrosbree, who was on the show in 2019. Danni and I chat about:   Athletic influences from Mum and Dad How a diverse athletic childhood helped shape her current career Doing the OtillO swim/run event with Bernie Gravel racing and how to prepare for it Focussing on sleep and nutrition for the best recovery   To find out more about Danni Shrosbree please check out the following channels:   Website  Instagram - @dannishrosbree YouTube - @dannishrosbree - Danni has some cool videos on her channel.   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Kay Bretz is an ultra-runner and corporate leader from Australia. Kay has a passion for inspiring the magic, and shares his life lessons in his book Turning Right.   Kay thrives on embarking on quests which appear impossible. He was already accomplished in the corporate world, before going on to seek personal growth by entering the world of ultra-running where he learned to master the inner game. He began a challenging journey of emotional development where he learned to let go of his limiting beliefs. This resulted in him lifting his performance by 22% in 18 months, and in the process becoming the fastest-ever Australian at the 24-hour world championships in 2019. His insights go beyond what it takes to achieve world-class results, and have helped him since to be a more effective corporate leader. He believes that anyone can step into their greatness  – all we need is the courage to walk new paths in the midst of chaos, and making the choice to "turn right".   Some of the topics we cover in the conversation are: Talent vs hard work Having a growth mindset and being agile The  ‘mystery run' and getting out of your comfort zone Daily meditation Being the happiest person on the start line   To find out more about Kay please visit the following channels: Website: https://turningright.com/ LinkedIn: https://www.linkedin.com/in/kay-bretz/   To find out more about: a) Kay's ultra running exploits check out this reflection on his most recent 135-mile race  b) Kay's thought leadership practice, check out this introduction video, Turning Right.   To purchase a copy of Kay's award winning book,Turning Right, click here (available as audio, book and e-book).   Kay also recommends the following book:  "The High-performance Mind. Mastering brainwaves for insight, healing, and creativity" by Anna Wise. Here's a quote from the book: “A high-performance mind is one that can enter at will the state of consciousness that is most beneficial and most desirable for any given circumstance.”  **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

In last week's podcast about recovery, our guest Natalie Brown told us that there were 3 key elements to good recovery - sleep, nutrition and stress management. One area which many athletes (and non-athletes) are keen to explore is a plant based diet. There is certainly plenty of anecdotal evidence about how it can improve health and performance. In his book, Eat and Run, Scott Jurek attributes a change to plant based eating as being instrumental to his success in the ultra running world. What better way to find out about how to combine running with a plant based diet than talk to someone who advocates just that? Coach Claire Bartholic has helped hundreds of runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.   Conversation topics include: Plant based vs vegan vs vegetarian diets How to successfully switch to a plant based diet Plant based eating and weight loss for runners Strength training for runners and why it's almost impossible to gain weight Plyometrics, HIT and Z2 training   To find out more about Coach Claire please visit the following channels: Website:The Planted Runner Author of The Planted Runner:  Running Your Best with Plant-Based Nutrition Host of the top-rated Planted Runner Podcast Instagram: @theplantedrunner  Email: claire@theplantedrunner.com   Some other resources you might like to check out: 'Forks over knives' documentary which inspired Claire to try a plant based diet Claire talked about a plyometrics video on her YouTube channel The Planted Runner Podcast: 5 ways strides can transform your running   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Building fitness in the long term is quite a simple equation. You workout, and then you recover. If you get the balance of these two right, you should see a steady upward progress over time. Most folks I know and work with are pretty good at the training part, but maybe they could do better on the recovery side. I don't know about you, but over the years I've come to appreciate the recovery part a lot more!   Fortunately, my guest today is an expert in recovery. Dr Natalie Brown (who you may remember from her podcast with me on menopause a few months ago) has done an awful lot of research on this topic. Throughout Natalie's career working in elite sport, recovery has been a primary focus to optimise performance. Since completing her PhD, Natalie has continued to implement recovery strategies in practice, alongside lecturing at Swansea University on this topic. Natalie's approach to recovery is underpinned by understanding what you are recovering from and ensuring fundamentals of sleep, nutrition and stress reduction are in place when approaching recovery in sport. How long does it take to recover from an Ironman? It depends! (1:55) If you truly believe a recovery process works then it probably does for you (27.35) You don't need wearables to monitor your recovery (35:14) Why you might feel like you are getting a cold when tapering for an event (39:32) How to make sure you don't get ill after a big event (46:39) There's no evidence that recovery is slower in older athletes (58:00) Menopause DOES impact the ability to recover (1:01:50) The 3 TOP ways to recover, and they are all FREE (1:05:58)   To find out more about Natalie Brown and her work please visit these channels: Instagram Optimal.Period  Website www.optimalperiod.com,    You can find some other great resources using the following links: Podcasts The Female Athlete,  For continued education please check out Menstrual cycle online coaching modules: UK Coaching resources   I also asked Natalie to recommend a book. This is her choice: Good for a Girl Lauren Fleshman   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

Regular listeners will have heard me talking about turning 60 in February of this year, and how it has sharpened my mind and prompted me to adjust my focus around training and life habits. I've also become a lot more curious about how others are tackling life post-60. Are they just waiting for the inevitable, or are they being proactive and doing everything they can to continue living life to the full? Today's guest, Jason Dunn, is doing the latter. His book Unlimited: The art of being Limitless tells the story of making a huge decision when he turned away from his boyhood dream of becoming a professional football player in England and, at 17, moved to Australia. There he started to build his new life and succumbed to cigarettes and alcohol, and often chose the easier road. For two decades, he carried the weight of "I could have", until, at 34, he made a radical shift. Despite never having learned to swim or ride a bicycle, he resolved to qualify for the Hawaii Ironman World Championships. One simple choice to take the tougher road and face life's fears set in motion the pathway to being unlimited. Along the way, his path was littered with adversity, life-threatening accidents, and heartbreaking failures.  During the conversation we chat about: Overcoming self-doubt and achieving success through consistent effort and mindset (06:01) Face to face with a 6 foot Monitor Lizard during a run (37:10) Maintaining perspective when things don't go to plan (23:59) Building resilience (31:56) From a non swimmer with a fear of water to Ironman Hawaii with a 2.4 mile open water swim (47:43) The 4 second rule for decision making (1:01:50) The 90 day high performance plan (1:09:05) The importance of nutrition and movement for health, recovery and longevity (1:23:40) To follow Jason, please visit the following channels: Website: GrowAdviserCapability.com YouTube channel -  Jason Dunn - YouTube LinkedIn - Jason Dunn Facebook - Jason Dunn   To purchase a copy of Jason's book please click here: Unlimited: The art of being Limitless Other books Jason's read for inspiration: 'One man: 20 million steps' by Pat Farmer 'Rise of the Ultrarunners: A journey to the edge of human endurance' by Andharanand Finn Any super fit over-60's might like this Facebook group which Jason recommends. If you want to build a Dave Goggins like mindset, Jason suggests you check out this Facebook group. **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.  

The Paris Olympics start this week, and I have clear memories dating back to the first one I can remember: Munich 1972.   Every 4 years we witness amazing performances and emotional moments. Hopefully, 2024 in Paris will be the same. For our podcast guest this week it will be a magical moment, when he steps onto the pontoon for the Men's Individual Triathlon next week.   Sam Dickinson is a professional triathlete based in Leeds, and he is one of 5 who have been selected for the GB Olympic triathlon team for the Paris Olympics. He will race in the men's individual event as well as the team relay over the next 2 weeks.   It's a great pleasure to welcome Sam back as he was a guest on this show 6 years ago, almost to the day. If you are interested in listening to the 18 year old Sam, you can listen using the above link. Back then, Sam had just arrived in Leeds to start his journey as a full time triathlete at the Leeds Performance Centre. And since then, Sam has slowly and patiently built his fitness and learned his race craft in the various levels leading to World Triathlon series and the Olympics. This journey has not been without its challenges of injury, illness, and disappointment. But as you will hear from Sam, each of these experiences have been valuable lessons which have helped him to build resilience, and ultimately to achieve what for many athletes is a lifetime goal: To represent their country at the Olympic Games. To find out more about Sam please visit his Instagram Channel samdickotri.   This is the first podcast we recorded back in 2018.   Sam's favourite book is Atomic Habits by James Clear - a book which I can highly recommend as well. Sam says it's “a great book about moulding your environment to help you reach desired outcomes." Clearly it has had a huge influence on Sam's career so far!   For chilling out, Sam likes to listen to 'The Rest is Politics' podcast.   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

On the podcast this week, we have Kyle Smith! Kyle is a professional triathlete from New Zealand. Raised in Blackburn, UK on a diet of motocross and modern pentathlon, he moved to Taupo in his youth, found triathlon and set about becoming one of the best in the world.   He is often first off the bike with blistering swim and bike splits, and this year he's been backing that up with solid run performances. As you'll hear, he prefers the middle distance events such as T100 and 70.3, but he's found success at every level from World Triathlon short course racing, to off-road XTERRA. After 2 frustrating years dogged by illness, Kyle has been showing his true potential in 2024. After winning the PTO Championship race in Samorin, he was beaten by the width of a running vest at the T100 event in San Francisco. He's currently 4th in the T100 rankings and is focussing on the World 70.3 championships in his home town of Taupo, NZ later this year.   Conversation topics include: Why no one remembers the guy with the fastest bike split Building resilience through injury and illness Winning by learning to race smart Girona vs St Moritz - which is the best training location? The balance between technology and human instinct in training and racing Disrupted training plans and adapting to imperfect situations 70.3 Taupo - an opportunity to race the world championships in your home town   To find out more about Kyle Smith, please check out the following: Instagram - kylesmithnzl  YouTube -  Kyle Smith     Kyle loves the following book: Legacy: What the All Blacks can teach us about the business of life By James Kerr   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

If you struggle to find a reason to insert regular strength work into your training plan, maybe the motivation from entering a HYROX event will help. HYROX is a relative newcomer to the mix of indoor events combining strength and endurance. At first glance you might think it's similar to CrossFit, but actually it's quite different. To help you and me to understand what HYROX is all about, I have 2 guests to help.   Andy Sloan is a 39 year old former triathlete who competed twice at the IM World Champs in Hawaii, and he's recently started racing in HYROX events in the Pro division and regularly finishing in the top 10 at international events. Mel Varvel is a 53 year old female former triathlete who took part in her first HYROX event at the end of 2023. She competed in the doubles category with her racing partner Ron, and is currently preparing for her first solo event in London later this year. Mel is also a staff member for our nutrition/hydration partners at Precision Fuel and Hydration.   Mel and Andy give us a full run down about HYROX so that you'll have all you need to decide whether to try your hand in that world. Topics covered include:   Background on their respective triathlon history An outline of a HYROX event and the various disciplines, and how it differs from Crossfit Whether it's possible to combine training for HYROX and triathlon at the same time A normal training week for HYROX preparation Do you need to join a HYROX gym?   To find out more about Mel and Andy, please use the following social media channels: Mel Varvel (most of Mel's links are for Precision Fuel and Hydration) Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ YouTube: https://www.youtube.com/c/PrecisionHydration Online 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 Sloan Instagram @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 format Hyrox for beginners Burpee Broad Jumps Wall Ball Farmers Walk Hyrox partner gyms Hyrox time race calculator   And a couple of specific links to HYROX case studies featuring Mel and Andy! https://www.precisionhydration.com/athletes/case-studies/other/andy-sloan/26-11-2023/ https://www.precisionhydration.com/athletes/case-studies/other/mel-varvel/26-11-2023/   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

When you're getting close to the day of your big event it's natural to feel some nerves and even a little anxiety. It happens to everyone, even the very top performers. In fact, if you felt no anxiety or nerves at all, that would probably be a bad thing.   It's one thing to feel a little anxious, but to get to the point where you feel unable to make a decision or you're so uptight that it has a negative influence on your event, that's another matter altogether.   Today we have sports psychologist Dr. Josie Perry back on the show. Josie is a wife and mother, a Chartered member of the British Psychological Society (BPS) and a member of the Association of Applied Sports Psychologists (AASP), and a published author with 6 books to her name. She is going to help us with some really practical advice on some of the mental challenges that athletes have, leading up to, during, and after their main events. As a keen triathlete, she has personal experience of some of the topics we chat about today, including:   How to stay motivated during training Self doubts prior to the race What you can do to avoid crumbling, when your plan is disrupted by injury/illness/life events How to stay focussed on race morning Avoiding distraction during boring parts of your event How to ignore the voices in your head telling you to walk or quit during the hard parts of your event How to celebrate your achievements post race rather than assigning a good performance to luck To find out more about Dr Perry please use the following channels:   Website: performanceinmind.co.uk X = @Josephine Perry Insta: josephineperry76   Josie has written 6 books, and you can find links to them all HERE.   In the podcast Josie also mentioned this book: 71/2 lessons about the brain by Lisa Feldman Barrett   **To get a free copy of my personal daily mobility routine, please click HERE** To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.   Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

The first triathlon in the UK was 1983. I did my first event in 1987 and while the sport continued to grow for the next 15 years it didn't really take off until the start of the Brownlee era from 2008.   Having said that, there are a significant number of folks who I consider the legends - the Triathletes, coaches, and administrators who were instrumental in building the foundations of British triathlon. Since I started the podcast in 2017 I have spoken with many of these legends. Great coaches like Steve Trew and some of the top athletes from the 90's and 2000's like Jodie Swallow, Sarah Springman, Robin Brew, and Richard Hobson to name a few.   Today's guest is another Legend of British Triathlon, Annie Emmerson, whose name you might recognise from her work with the BBC at triathlon events. We recently worked at Blenheim Triathlon and we started talking about her career in multi-sport from racing to broadcasting. In today's show we chat about:   How triathlon saved Annie from a life of wine bars and partying Some characters from the good ol' days.  Why racing as a pro isn't quite as glamorous as you think Female participation in triathlon  Who we think should be selected for the Team GB Olympic Triathlon team.   To find out more about Annie please check out her Instagram page   If you really want inspiration, follow David Smith MBE and listen to this podcast.   Facing death taught me how to truly live with David Smith MBE (E215)   Annie also recommended the following books: Stolen Focus by Johann Hari - why you can't pay attention and how to think deeply again The Secret Race by Tyler Hamilton - inside the hidden world of the TdF: Doping, Cover ups, winning at all costs   To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

As you might have been able to pick up, I'm really getting into strength training at the moment. I feel like I need to share all of my lessons with you, because this type of activity is arguably your best antidote to aging. Dan John is back again today to help me with this.   Dan and I discuss the importance of strength training for endurance athletes, particularly those in their 50s, emphasising the need to focus on hypertrophy and explosive lifting to maintain lean body mass and mobility. We also highlight the significance of comprehensive training for triathletes, including mobility work, strength training, and appropriate recovery. Additionally, we discuss the importance of primal movements, such as push, pull, hip hinge, and loaded carry exercises, emphasizing the need for mobility, postural control, and structural support muscles. We also go into detail on: Primal movements and why they are the basis for exercise selection Which exercises fit the various primal movements and the best ones for you How to set up a simple programme and some of the considerations such as sets, reps, rest periods,  total workout duration Variations to build muscle or strength, or just maintain your current strength Hypertrophy and explosive lifting to maintain lean body mass and mobility Dan explains his simple 3x3x3 routine To find out more about Dan John, please visit these channels: Website - Dan John University Sign up for Dan's weekly newsletter “Wandering Weights”  Check out Dan John's books HERE Dan is a prolific writer. Check out his articles and blogs  If you have a question for Dan, most have already been answered HERE at my Q and A Forum.   To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

"There are no solutions, only compromises" In last week's podcast Lexi Kelson and her colleague Emily Arrell from Precision Fuel and Hydration spoke with 3 SWAT athletes to help them create a viable race day hydration and nutrition strategy.  This is all very well, but race days don't come around that often and in between there are many days of normal living and eating. But even then not everyone has things so straight-forward. What if you are one of the folks who have stomach or digestive issues which make even everyday eating a real challenge? Lexi is a Clinical Dietician, and we thought it would be helpful to talk about challenging dietary concerns such as gluten free, IBS, and celiac. We also discuss those who choose a vegan/vegetarian approach, as this requires not only a change of mindset but also some re-education of basic foodstuffs to make sure they are fully covered nutrient wise. Other topics covered in our conversation include: How athletes can successfully balance energy demands with nutrient dense meals More on RED-S How to use nutrition to prevent injury, and how to aid recovery if you do get injured To find out more about Lexi please check out these links: Blogs:  How much carb do you need to optimise recovery after exercise? 9 Lessons when battling Red-S Videos: The Prehab Guys Podcasts: Barbell Medicine Book: Fuel Your Body If you would like to take up the invitation of a NO OBLIGATION video call with Emily, Lexi or one of their colleagues please CLICK HERE. You can also create your own race day plan by clicking HERE. As a podcast listener, you can get a 15% discount on your first order with Precision Fuel & Hydration. CLICK HERE to grab that. If you want to upgrade your education about day to day or race day nutrition, please check out the P F & H Knowledge Hub. They have a lot of really cool articles written by their experts and partner athletes. If you type your topic into the search engine you will find the information you need.  To follow Precision Fuel & Hydration please use these social media links: Instagram: @precisionhydration Facebook: @precisionhydration Twitter: @thesweatexperts YouTube:  www.youtube.com/c/precisionhydration LinkedIn: www.linkedin.com/company/precisionhydration Here is some other cool stuff you might be interested in: Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/ To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk. Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com. Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you! Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.