Simon Ward, The Triathlon Coach Podcast Channel
Triathlon on a budget * Simon Ward and Graham Brookhouse

Triathlon on a budget * Simon Ward and Graham Brookhouse

December 4, 2019

In this week’s show I’m joined, yet again, by my pal Graham Brookhouse as we spend the entire show answering one reader question.  Scott Harriman was kind enough to write in asking for advice on how to avoid spending too much on our great hobby of triathlon. Scott’s specific question was, "What equipment needs can be budget, and what cannot?” Graham and I have each been in the sport for around 30 years and we have seen the costs of both races and equipment spiral. As a Yorkshireman I am very careful about how I spend my money and while Graham isn’t from Yorkshire, he could be. So, with the enthusiasm of two teenagers we set about chatting through how to keep the costs of competing in triathlon down to levels acceptable to a Yorkshireman, including:

  • Why the equipment we used for our first triathlons in 1987 are way, way below the quality of 2019 budget priced items
  • The bare minimum of kit required to take part in a triathlon
  • How to do a triathlon with your only cost being the entry fee
  • If you are upgrading, what should you spend your money on first?
  • How to save a fortune with secondhand kit
  • When last year’s model is this week’s big bargain

In the show Graham and I mentioned the second hand market for tri gear. These Facebook pages might be a good place to start if you are on a budget

Pre Loved triathlon gear

Triathlon Marketplace

Yorkshire Cycling Sales

Ex Rental Triathlon wetsuits

Triathlon Bike Hire

 

To find out more about Simon’s SWAT programme, please click HERE

To comment on this podcast, please visit Simon's Facebook page HERE 

Visit Simon's website for more information about his coaching programmes 

For any questions please email Beth@TheTriathlonCoach.com.

Eating Disorders and Disordered Eating * Simon Ward and Dr. Rhys Jones

Eating Disorders and Disordered Eating * Simon Ward and Dr. Rhys Jones

November 27, 2019

Nutrition is a popular subject for triathletes to discuss, and as a group they seem to be early adopters when it comes to trying a different approach. My guest on this week’s show is Dr. Rhys Jones, Consultant Psychiatrist specialising in eating disorders. Rhys is also a para triathlete,  and this gives him a unique insight into the behaviours and training patterns of his fellow athletes.

While there have been a number of past and current high profile endurance athletes that have spoken openly about eating disorders during their careers, they make up only a small portion of the total number taking part in endurance sports.  This might mean there is no problem, or it could be that athletes just don’t wish to discuss it openly. Either way, it is definitely a subject that we should be aware of. Coaches particularly would be advised to up their knowledge on this topic with a view to being able to identify and respond to existing and potential problems.

Today we discuss:

  • Understanding the ‘female athlete triad’, relative energy deficiency syndrome (REDS) and how they can affect both men and women.
  • Is triathlon a convenient hiding place for individuals with an eating problem?
  • What is the difference between disordered eating and an eating disorder?
  • For those people following a Keto, Paleo, or low carb/high fat diet is there a tipping point between eating for improved performance and disordered eating?
  • Why eating disorders are a much more complex issue than just food
  • Is 'comfort eating' just an excuse for humans who can’t control their food intake?
  • How to recognise an eating disorder, and where to guide an individual who might need help

In the conversation Rhys mentioned several resources that you might find useful. Type the titles into a search engine and you will get lots of hits.

Click here to find out more about ‘motivational interviewing’ 

The eating disorder charity mentioned by Rhys is BEAT eating disorders

You can also find a lot of resources on this NHS website for the West Yorkshire and Harrogate Adult Eating disorders service

We also discussed the Norwegian Endurance athlete eating disorder study which you can find HERE

For Twitter and Instgram use @lypft_CONNECT

To find out more about Simon’s SWAT programme, please click HERE 

To comment on this podcast, please visit Simon's Facebook age HERE 

Visit Simon's website for more information about his coaching programmes 

For any questions please email Beth@TheTriathlonCoach.com.

What can chia seeds do for me? * Simon Ward and John Foss

What can chia seeds do for me? * Simon Ward and John Foss

November 20, 2019

In recent weeks there have been a number of conversations that I have been involved with or observed which discussed nutrition, and specifically nutrition philosophies. Keto, paleo, low carb/high fat, and vegan are all very popular right now. The Game Changers documentary has increased this level of conversation which means that today’s guest arrives at a very topical time.

Almost 20 years ago John Foss arrived in the UK from Australia on a farming scholarship and chose to review farming trends. As part of that study, he identified some very interesting trends and a gap in the market. On his return to Oz he set about persuading the other members of his family (a family with a 100 year history in wheat farming) that it would be a good idea to start growing a crop for which there was, at that time, a sporadic supply and a very small demand.

20 years on and chia is a widely recognised food product with a worldwide demand and a regular and reliable supply, and John Foss has been in the vanguard of this sea change. Prior to this chat I hadn’t really known much about chia so I found this conversation both interesting and thought provoking. If you are looking for nutrition inspiration and ways to upgrade your food intake then this show is a “must listen to” choice.

Oh, I almost forgot. John is also a triathlete and during the growth of his business he was actively training to compete in standard distance events. His journey has some unexpected complications which we also talk about.

We touched on a lot of subjects including:

  • What happens when you explain to your family, with a history of farming wheat, that you are going to grow a virtually unknown crop and build a business
  • How and where to grow chia and why it’s good for the environment
  • Why chia as a credible source of Omega 3, protein and insoluble fibre which make it a healthy addition to your diet
  • Chia and its role in the plant based diet
  • Chia Fresca or Iskiate, the drink used by the Tarahumara and described in the book “Born To Run"
  • John's transformation from triathlete to high performance human

If you want to find out a little bit more about the Chia company and the chia seed please CLICK HERE

Find out more about Chia Fresca HERE

In the conversation John mentioned the Lancet study which you can find HERE and the summary report for download in multiple languages HERE

The recipe for Chia Pudding is available HERE

You can find good sources for chia recipes  on the thechiaco social media pages HERE —> Instagram & Facebook

If you wish to order your own supply of chia seeds then this code - highperformancehuman -  will give you a 30% discount at the online shop

To find out more about Simon’s SWAT programme, please click HERE 

To comment on this podcast, please visit Simon's Facebook age HERE 

Visit Simon's website for more information about his coaching programmes 

For any questions please email Beth@TheTriathlonCoach.com.

Can you be a front of pack swimmer with no swim history?  This and more answered by Graham Brookhouse and Simon Ward

Can you be a front of pack swimmer with no swim history? This and more answered by Graham Brookhouse and Simon Ward

November 13, 2019

In this week’s episode my old friend Graham Brookhouse returns to the show as we attempt to answer questions sent in by members of The Triathlon Coach Cafe Facebook page. Graham and I have a very similar dry sense of humour so I’m sure you’ll enjoy the banter in this one, as well as gain some very useful knowledge about common triathlon issues. We have questions about a whole range of subjects from beginners right up to some advanced questions so stay focussed as we discuss:

  • Can you be a front pack swimmer without a background in swimming?
  • Have I reached my limit in the pool?
  • How do I stop swim goggles fogging up?
  • Bike speed - how to mix sessions up to get faster?
  • Should a runner focus on cycling or swimming to be competitive?
  • How to improve my Ironman run?
  • What can I do to stop my legs hurting when I run hard?
  • When to ease off to avoid overtraining
  • What training should a 60 year old triathlete do?
  • How to make triathlon cheaper?
  • The best things to avoid when starting triathlon
  • Our biggest changes in mindset

To find out more about Simon’s SWAT programme, please click here https://simonward1.lpages.co/swat-sign-up-30-offer/

To comment on this podcast, please visit Simon's Facebook page HERE https://www.facebook.com/simon.ward1

Visit Simon's website for more information about his coaching programmes https://www.simonwardtriathloncoach.com/1-to-1-coaching/

For any questions please email Beth@TheTriathlonCoach.com.

How to Consume Carbs in Training & Racing (and still burn fat) * Simon Ward and Matt Bach from UCAN

How to Consume Carbs in Training & Racing (and still burn fat) * Simon Ward and Matt Bach from UCAN

November 6, 2019

During my recent trip to Kona I was invited to participate in a Low Carb/High fat (LC/HF) presentation. There are lots of similar events taking place during race week and this one was especially interesting to me. It was hosted by Debbie Potts, and the main speaker was Prof Paul Laursen (both of whom have been guests on this show, and you can find links below). Also at the event was today's guest, Matt Bach representing UCAN. If you haven’t heard of UCAN, it is a ’super starch’ (so yes, it is a carbohydrate) that’s a very good training and racing fuel for those pursuing the LC/HF approach. Because of its molecular properties it allows the ‘fat adapted athlete' to consume carbs in a lower quantity than normally recommended with standard carbohydrate solutions, and yet remain fat adapted through their race. Sounds too good to be true? Listen in to find out more as Matt and I chat about:

  • How a life threatening condition in a small boy (Jonah Feldman) was the inspiration for the development of UCAN
  • What is a “super-starch”?
  • Metabolic Efficiency - what is it and how to achieve it?
  • Why and how is UCAN different to other brands of carbohydrate products?
  • How Matt went from GI distress, puking, and suffering during most IM races to winning IM Maryland with an 8:51 (a 50-minute PB)
  • How UCAN works to eliminate GI distress during long distance triathlons
  • Fat adapted athletes and UCAN. How it works during training and racing.

SHOW NOTES

Find out more about Jonah HERE

Tim O’Donnell (TO) talks HERE about his epic race in Kona (2nd in 7:59) and how he uses UCAN to fuel his training and racing

More on TO and his daily nutrition routine with UCAN, right HERE

Read more about TO’s daily routine HERE 

Matt also mentioned Metabolic Efficiency Training with nutritionist Bob Seebohar

To hear my prior podcasts with Debbie Potts, click here and here.

To hear my prior podcasts with Prof Paul, click here and here.

If you want to try UCAN, and if you're in the UK, there is a UK distributor and we have negotiated a 10% discount for all listeners who are interested trying out UCAN. Just use this code when you checkout from the online store ‘simonward10’.

To find out more about Simon’s SWAT programme, please click here https://simonward1.lpages.co/swat-sign-up-30-offer/

To comment on this podcast, please visit Simon's Facebook age HERE https://www.facebook.com/simon.ward1

Visit Simon's website for more information about his coaching programmes https://www.simonwardtriathloncoach.com/1-to-1-coaching/

For any questions please email Beth@TheTriathlonCoach.com.

Winter Base Plans Revisited * Simon Ward

Winter Base Plans Revisited * Simon Ward

October 30, 2019

As we hit November it’s time to think a bit more deeply about your long term goals and how your winter training will help you to achieve them.

This general conditioning phase is just one piece of the puzzle of which training is only 1/3 of the equation (the others being nutrition and recovery). How close you get to your 2020 goals is heavily influenced by what you do in the next few months, and if you are behind the curve come the spring then making up that ground will be more difficult. This week’s podcast is a repeat of the one I delivered last year. There have been no ‘significant' changes in my approach although I might tweak what I do for some people.

This week, there is no guest as I will be taking you through the steps required to set up a winter training plan to ‘crush’ the opposition in 2020.  This is a 45 minute broadcast emphasising the simple technique that I use with the athletes I work with.

I will be asking you to embrace some shifts in mindset and to consider a slightly different approach to what other coaches might propose and what you have done in the past. 

As the saying goes “if you always do what you have always done, you’ll always get what you've always had”.

This episode is packed full of information.  Get yourself a pen and paper and be prepared to make some notes as I share:

  • The ONE key factor which will influence your success in 2020
  • The “low hanging fruit” which will give you the biggest return for your training investment
  • How mastery goals will take you toward your outcome goals
  • Why you must think longer than 12 months when setting your goals
  • The #1 goal of your winter training plan
  • Polarised training and the MAF approach
  • Why all training plans work
  • How athletes get in their own way by 'splitting hairs’
  • The importance of giving sleep and recovery the same value as training in your planning
  • Some simple nutrition advice
  • The value of yearly strength training for ALL athletes
  • Why swimming more and running less could mean greater gains in fitness
  • Why you don’t really need to run or ride long in the winter

In the introduction I mentioned other podcasts which will go into more depth on some of the subjects mentioned today. Here are the links:

Olympic Physio Alison Rose on avoiding running injuries

Louisa Holmes on Breathing

Christie Aschwanden on recovery

Sleep with Nick Littlehales

Prof Paul Laursen on Low Carb/High fat and High intensity Interval Training

John Thompson on psychology including resilience and your reason why

Yoga with Jack Maitland and Kirsten Stefferson

Joe Friel on training for athletes over 50

Dr Phil Maffetone again on all things MAF training

Faster freestyle swimming with Karlyn Pipes

Matt Bottrrill on how to cycle faster 

Malcolm Brown on how to run faster

To find out more about Simon’s SWAT programme, please click here https://simonward1.lpages.co/swat-sign-up-30-offer/

To comment on this podcast, please visit Simon's Facebook age HERE https://www.facebook.com/simon.ward1

Visit Simon's website for more information about his coaching programmes https://www.simonwardtriathloncoach.com/1-to-1-coaching/

For any questions please email Beth@TheTriathlonCoach.com.

All you need to know about High Intensity Interval Training * Simon Ward and Prof Paul Laursen

All you need to know about High Intensity Interval Training * Simon Ward and Prof Paul Laursen

October 23, 2019

This week's podcast was recorded live in Kona with the sounds of the ocean in the background. Earlier on in the week I had presented a workshop with this week's guest at a low carb/high fat event for Ironman competitors. Today though, my guest Professor Paul Laursen and I are discussing High Intensity Training (HIT), the content of his recently published book, The Science and Application of High intensity Training.

HIT has become very popular in recent years and the current guide for “hacking” conventional training methods has increased its popularity. While one might see the logic of this type of training for team sports which require shots bursts of power, the application to the sport of triathlon might be less obvious.  We explore this and many other subjects in the conversation including:

  • Why HIT is relevant to triathlon, even Ironman
  • “Bang for buck” and why you get more from shorter, higher intensity workouts
  • How HIT workouts can improve your endurance capacity through ‘ventricular stretching'
  • Yet another ’smart’ person tells us why we should avoid the ’no pain, no gain’ mentality and get away from mid-zone training
  • Exactly what intensity should you workout at during your HIT workout?
  • Why a total 8-30 minutes of high intensity work is all you need
  • How many HIT workouts per week, and why the 80/20 rule may not be correct for athletes training less than 15 hours per week
  • Why HIT should be a year round inclusion in your training plan
  • Chit chat about some of the less considered ways to race well in Kona
  • Training Peaks TSS and why it's not a perfect measure of total training load

As a coach I have been introducing athletes to this type of training for the last few years. Every time I chat with Paul, it causes me to reevaluate how I coach and how I train. I cannot emphasise enough how useful these conversations have been and I strongly urge you to listen to this one at least once, maybe twice, making notes as you go along. Then, listen to the other podcasts I have recorded with Dr. Dan Plews, Dr. Phil Maffetone etc., and start to link together what a ’smart’ training plan might look like for you.

One way you can further your education is to read PC’s book, "Science and Application of High Intensity Interval Training: Solutions to the Programming Puzzle” which you can purchase HERE.

Paul also has a new online study course - HIT science -  to accompany the book. You can enroll for the course HERE, and you get a 20% discount if you use the code ’SWAT” when you make a purchase.  To find out what Paul is up to on a daily basis, follow him on Twitter https://twitter.com/PaulBLaursen.

To find out more about Simon’s coaching please visit his website here.
To follow Simon on Facebook, click here.
For more information please go to www.SimonWardTriathlonCoach.comor www.TheTriathlonCoach.comor email Beth@TheTriathlonCoach.com.
Faster Freestyle for Open Water Swimming * Simon Ward and Karlyn Pipes

Faster Freestyle for Open Water Swimming * Simon Ward and Karlyn Pipes

October 16, 2019

Kona is not just the home of the Ironman World Championships, it’s also where today’s guest, Karlyn Pipes, lives.  If you haven’t heard of her, Karlyn is a world record holding Masters swimmer, a member of the International Swimming Hall of Fame, and an exceptional swim coach.  When Karlyn invited me to visit her home for a 30-minute swim tutorial and to record this podcast, it was an offer I could not refuse.  Prior to starting the podcast, she asked me to swim in her Endless Pool, and proceeded to dismantle what I thought was my reasonable swim stroke (see the show notes below for links to some videos of this session).  It’s always been my belief as a coach that triathletes who are preparing to swim in open water should have their OWS goals uppermost in their mind and in their training when they practice in the pool. If you want to swim faster in open water next season, then this podcast and the below videos are a must.  Please listen carefully as Karlyn and I chat about:

  • Her 3 basic principles for faster freestyle
  • Why you can learn a lot from watching surfers paddle
  • How open water swim technique is very different from pool technique
  • Once again, another world class coach emphasizes the importance of mobility
  • Her top tips for your winter training, which are not what you might think
 
To learn more about Karlyn, please visit her website at KarlynPipes.com   You can find her book, "The Do Over:  My Journey from the Depths of Addiction to World Champion Swimmer”, here on Amazon.  To watch some of Karlyn’s coaching in action and some of the guidance she gave me, please click on the links below for my YouTube channel.
 
1st video analysis - https://youtu.be/wqGYnLN9a7E
1st effort at swimming with adjusted stroke - https://youtu.be/cZzdKgriG1E
Floating with arms in Y shape - https://youtu.be/VXJlOuYRWDc
 
To find out more about Simon’s coaching please visit his website here.
To follow Simon on Facebook, click here.
For more information please go to www.SimonWardTriathlonCoach.comor www.TheTriathlonCoach.comor email Beth@TheTriathlonCoach.com.
 
Kona Predictions 2019 * Simon Ward and Tim Helming

Kona Predictions 2019 * Simon Ward and Tim Helming

October 9, 2019
In this week's podcast Tim Heming is back to discuss the recent events in long distance triathlon and deliver his now legendary (his words) Kona Top 10 predictions. Tim has a deep knowledge about the top Ironman and 70.3 competitors and keeps track of their performances in order to enhance the validity of his picks. In fact, last year he correctly predicted 7/10 of the female top 10 in Kona including the correct order of the top 3 and he also picked 5/10 of the top 10 males including the winner. Can he go any better and will you be a better pundit? Keep an eye out for my Kona predictions competition. In this chat we covered a few subjects including:
  • How did Alistair Brownlee get beaten by a relative unknown in the World 70.3 Championships in Nice
  • Does Lucy Charles performance in France indicate that Daniella Ryf has the upper hand
  • Patrick Lange finished 22nd in Nice. How will he go in Kona?
  • Our thoughts on drug cheats winning age groups medals in Ironman events
  • Why Sebastien Kienle’s Nice performance is good news ahead of Ironman Hawaii
  • Which nation occupies the male podium (top 3) in Tim’s Kona picks
You can find the answers to all of these questions in this week's podcast. Also, look out for our Kona predictions competition on Facebook.
 
To find out more about Simon’s coaching please visit his website here.

To follow Simon on Facebook, click here.

For more information please go to www.SimonWardTriathlonCoach.comor www.TheTriathlonCoach.comor email Beth@TheTriathlonCoach.com.

Hydration 101 * Simon Ward and Andy Blow

Hydration 101 * Simon Ward and Andy Blow

October 2, 2019

In this week’s episode we welcome back a previous guest, my friend Andy Blow.  He and I sat down for a chat at the 2019 TrainingPeaks Endurance Coaching Summit in Boulder, Colorado.  Our discussion begins as we have a laugh about a regular Twitter post by 220 magazine about whether you should have a weekly long run or not.  We recall a presentation at an expo several years ago where Andy and I deliberately took opposing views on a range of different subjects, almost implying that there are only 2 positions to be taken in any argument:  Black or white.  As the chat continues we discuss:

  • Drinking to thirst versus drinking to a plan
  • Why one individual might have a range of hydration solutions depending on a range of different factors
  • What factors influence your hydration plan
  • Why the answer to most training problems is, “it depends”
  • Why the sports press loves to polarise arguments, and why this does more harm than good
To find out more about Precision Hydration, please go to www.PrecisionHydration.com.  They have a great range of resources on their blogs, https://www.precisionhydration.com/blogs/hydration_advice.  To get 15% off your entire first order, and valid through the end of 2019, enter SIMONWARD at the checkout.
 
To find out more about Simon’s coaching please visit his website here.

To follow Simon on Facebook, click here.

For more information please go to www.SimonWardTriathlonCoach.comor www.TheTriathlonCoach.comor email Beth@TheTriathlonCoach.com.