Simon Ward, The High Performance Human Triathlon Podcast

Your Questions Answered: Carbon Wheels, Year-Round S&C, Zone 2 Training, Swimming Tips, and Advice to My Younger Self

 

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.

Understanding Lactate and the Norwegian Method with Dr. Sam Shepherd

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:

1. What is lactate? Is it the villain in training or a misunderstood ally?
2. Lactate thresholds: Understanding the key markers and why they matter.
3. Measuring lactate: How it’s done in the lab or the field.
4. The Norwegian Method: Is it revolutionary or simply refined?
5. Practical insights: How athletes can use lactate data to enhance training.
6. 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.

7 steps to swimming faster * Bethany Ward

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.

Unlocking plyometrics for endurance athletes * Joe Otton

Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level.

Joining me today is strength and fitness coach Joe Hotton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic.

We explore:

• The different types of plyometric exercises for both the upper and lower 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/ 

 

Get started with Plyometrics. 

In the podcast Joe mentioned some simple movements that you could try:

 

Mediball Slams

Pogo jumps 

Counter Movement Jump

Bounds

Trapbar deadlift 

 

 

**To get a free copy of my personal daily mobility routine, please click HERE**

To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via 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.

Starting Strong: Building an Ironman training plan after a few years away * Bethany Ward

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.

Wax on, wax off * Embracing challenges with Claire Carlin

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.

Female athlete specific nutrition * Dr Jules Strauss

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.

Arch to Arc (Enduroman) record breaker * Paul Robinson

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.

"Just make sure you are here next week” - How to win an Olympic Gold medal with Jess Learmonth

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.

Triathlon Together: Over 25 years of racing with Duncan & Claire Shea-Simonds

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.