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Simon Ward, multiple award-winning triathlon coach, shares insights on how to improve your triathlon performance with a High Performance Human approach to life.
Episodes
2 hours ago
2 hours ago
This week, I’m joined by triple Olympian, world champion cyclist, PhD engineer—and now author—Emma Pooley. From humble beginnings as a cross-country runner to Olympic silver in the time trial, Emma shares her fascinating athletic journey, why she hated cycling at first, and how she learned to love descending.
They explore:
- Why joy—not just performance—should drive training
- Emma’s candid experience with eating disorders in elite sport
- The benefits of real food over engineered nutrition
- Her new book Oat to Joy—a mix of simple recipes and powerful personal stories
- Bike fit for smaller athletes (and why crank length matters!)
- Training smarter with age, embracing strength work and quality sleep
- And why she prefers butter before jam on a scone!
Whether you're an elite athlete or a weekend warrior, Emma’s insights on food, fitness, mindset, and longevity will leave you inspired and smiling.
Notable Quotes:
“The more I ate, the faster I was.”
“True courage is tackling the things you're scared of, not pretending the fear doesn’t exist.”
“You’re not always going to be an athlete, but you’re always going to be a human.”
Links & Resources:
Oat to Joy - You can also buy Emma’s book in the UK via the Alpkit stores
Find Emma on the following channels:
Website: (forever home for Oat To Joy): https://www.emmapooley.net/oat-to-joy/
Instagram: Oat To Joy instagram: https://www.instagram.com/oat_to_joy_recipes/?hl=en
Emma Pooley - https://www.instagram.com/pooleyemma/?hl=en
BlueSky: https://bsky.app/profile/pooleyemma.bsky.social
If you are NOT in the UK then you can also get hold of Emma’s book’s here: USA, EU, Switzerland
Emma’s book recommendation:
Myths of Sport Performance by Dr Amy Whitehead and Jenny Coe. Fascinating insights by experts. Busts some myths and makes advanced theory interesting and relatable.
These are links to some other cool stuff that Emma recommends, because sport can make a difference even in the big things:
- Gaza Sunbirds: https://gazasunbirds.org/
- Asylum for Afghan cyclists in mortal danger and needing rescue: https://shannongalpin.substack.com/p/an-open-letter-to-global-cyclists
- The Green Runners (I chose to end my sponsorship with a running brand to join them): https://thegreenrunners.com/
Some FREE Downloads for you
Click here for the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
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
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.
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!
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.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday May 28, 2025
Wednesday May 28, 2025
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!
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday May 21, 2025
Wednesday May 21, 2025
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!
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.
Wednesday May 14, 2025
Wednesday May 14, 2025
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
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!
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.
Wednesday May 07, 2025
Wednesday May 07, 2025
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.
💡 Topics Covered:
- Why you don’t need to be at peak fitness to be ready for life
- The importance of a well-rounded training plan (cardio, strength, mobility)
- How to train smarter with different intensity zones, including Zone 2, VO2 max, and sprint work
- How the “reps in reserve” principle protects you from burnout and injury
- Finding your personal training sweet spot for long-term consistency
- The role of sleep, nutrition, and stress management in building true health and immunity
Links & Resources:
- Watch the YouTube video: “How to Be Battle Ready”
- Listen to the recent podcast with Dave Hill
- Explore VO2 Max interval training with Paul Laursen
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.
Support the Podcast:
- Did you enjoy this podcast? Feel free to buy me a coffee Thank you!
- Subscribe to the High Performance Human Podcast so you never miss an episode
- Share this episode with a friend who wants to train smarter and stay healthy for life
- Leave a review – it really helps others discover 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
You’ll also find some really great content on my Instagram and 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.
Wednesday Apr 30, 2025
Wednesday Apr 30, 2025
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.
🧠 Memorable Quotes:
“You shouldn’t be scared of these things. You can’t control everything, but you can put yourself in the best position to come out better.”
– Dave Hill
“Recovery is now the training.”
– Simon Ward
To keep up with Dave, his recovery and his goal to be ‘battle ready’ for anything follow him on:
Instagram: @drhill99
Dave’s favourite books which has provided him with inspiration in his own battles are:
All that Matters - Chris Hoy - Explores the challenges he has faced so far and how he is using them to find focus on things that matter.
Adventure Mind - Belinda Kirk - The explores why adventure is an essential part of our health and well being
**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!
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.
Wednesday Apr 23, 2025
Wednesday Apr 23, 2025
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!
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.
Wednesday Apr 16, 2025
Wednesday Apr 16, 2025
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!
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.
Wednesday Apr 09, 2025
Wednesday Apr 09, 2025
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!
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.
Wednesday Apr 02, 2025
Wednesday Apr 02, 2025
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:
Youtube:
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!
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.