Simon Ward, The High Performance Human Triathlon Podcast

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.

Racing Performance: Is Being Lighter Truly an Advantage? Lexi Kelson

"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.

 

Triathlete and explorer, Chris Brown, makes history by becoming the first person to reach Point Nemo, the remotest location on Earth.

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.

Tackling the TransContinentalRace - Cycling 4200km through Europe with Matt Spooner

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

The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel, and Perform Better - Matt Fitzgerald

I also really enjoyed 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.

Sleep smart - maximising health and performance * Dr. Luke Gupta

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.