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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
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.
Wednesday Mar 26, 2025
Wednesday Mar 26, 2025
Army officer. Ironman triathlete. Paratrooper. Kona qualifier. Rosie Wild is no stranger to pushing boundaries—both physically and mentally. In this episode, she shares her remarkable journey from academic Latin scholar to Sandhurst Sword of Honour recipient, and from knee injury to elite endurance athlete.
Why You Should Listen:
Rosie’s story is a masterclass in grit, adaptability, and quiet determination. Whether you're an athlete, coach, or someone chasing a challenging goal, her perspective on resilience, humility, and high achievement will inspire you to keep going—even when the odds are stacked high.
In This Episode:
- Rosie's unexpected entry into triathlon through injury rehab
- Life at Sandhurst, overcoming setbacks, and winning the Sword of Honour
- The transition from runner to Ironman contender
- Her experience as the only woman on P Company and passing the gruelling selection
- Insights into leadership, resilience, and mental fortitude
- Balancing high-performance sport with military demands
- Training volume, nutrition, and recovery strategies that keep her strong
- Qualifying for Ironman World Championships and what it takes to race with the pros
Quotes to Remember:
“Triathlon started as rehab—and it became the thing that made me feel strong again.”
“Being injured at Sandhurst was the best thing that happened to me. It changed how I led.”
“You don’t pass P Company by accident. You show up, every day, when it’s freezing, and you fight.”
To follow Rosie’s progress, please check out her Instagram channel:
Rosie’s chosen book is:
"Daring Greatly" by Brene Brown. An insight into performance, shame, vulnerability, embracing failure.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
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 Mar 19, 2025
Wednesday Mar 19, 2025
Indie Lee is making waves in the middle- and long-distance triathlon scene. If you missed our 2023 conversation about her journey, be sure to check it out.
Today, we’re diving into her 2024 season, filled with incredible results, surprising breakthroughs, and tough disappointments. Indie shares a refreshingly honest insight into the challenges of professional triathlon—from the highs of success to the struggles behind the scenes.
We discuss how working with a new coach helped her unlock the benefits of a decade of training, the logistics of long-haul travel, managing time zone shifts, and maintaining peak fitness throughout a demanding race calendar. Indie also opens up about bouncing back from disappointing performances, why poor race results aren’t always about training, and how happiness plays a crucial role in performance.
Some of the key lessons were
- Training in Warmer Climates Improves Recovery
- Every Training Session Should Have a Purpose
- Happiness and Mental Well-being Impact Performance
- Tracking Metrics like HRV and Sleep Helps in Training Decisions
- Altitude Training is Beneficial but Requires Careful Planning
- DNF (Did Not Finish) is Sometimes the Best Decision
- Gut Training for Nutrition Strategy is Essential
- Racing Without Pressure Can Lead to Surprising Results
To find out more about India Lee and her racing experiences you can follow her on Instagram @indielee_tri
Indie’s latest book recommendation is ‘The Obstacle is the Way’ by Ryan Holiday.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
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 Mar 12, 2025
Wednesday Mar 12, 2025
The internal body clock—also known as the circadian rhythm—is something you’ve probably heard of. But did you know that every cell in your body has its own internal clock, and they’re not always perfectly in sync? I didn’t either!
That’s why I’ve invited today’s guest, Professor Karyn Esser from the University of Florida, to help us explore this fascinating topic. As Chair of the Department of Physiology and Aging, Karyn and her team have been at the forefront of research on circadian rhythms—specifically how they influence skeletal muscle function and overall health.
In this episode, we dive into how your body clock affects training at different times of the day and, crucially, how modern lifestyle habits may be disrupting your natural rhythms—potentially leading to chronic health issues. The good news? Small changes can help restore balance, with regular exercise playing a key role.
Topics we cover in this episode:
✅ Do circadian rhythms differ between men and women?
✅ How do they change with age?
✅ Are ‘lark’ and ‘owl’ chronotypes an urban myth?
✅ When is the best time for aerobic training, strength training, and stretching?
✅ How can we manage jet lag and shift work effectively?
If you've ever wondered how to optimise your training and lifestyle based on your body clock, this episode is for you!
To find out more about Karyn’s work please. visit the following channels
BlueSky: @kaesser
LinkedIn: https://www.linkedin.com/in/karyn-esser-a187333/
Karyn also recommended the folowing resourescv that you kight like to check out
ZOE Podcast - The best time to exercise
BOOK Recommendation - The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
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 Mar 05, 2025
Wednesday Mar 05, 2025
Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UK’s first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sport—long before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sport’s media coverage—announcing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In today’s episode, we talk about all of this and more—including his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
You can keep up with Steve’s exploits on these Facebook channels
Old School Triathlon (70’s, 80’s, 90’s)
Steve’s other bestselling book:
Other books you might like to read:
Steve said “Books I’d recommend. I must have read both about a million times!”
Flanagan’s Run by Tom McNab
Olympian by Brian Granville.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
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 Feb 26, 2025
Wednesday Feb 26, 2025
What if you could track your body’s readiness, optimise recovery, and boost your overall health—just by measuring one key metric?
In this episode, I’m joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach—one that puts health first. And as I’ve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:
✅ Why HRV is for everyone, not just athletes
✅ The biggest causes of stress (and how they’re stealing your energy)
✅ Why taking control of your health is essential—especially after 40
✅ The benefits of sunlight, cold therapy, and deliberate breathing
If you’re looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
🎧 Tune in now!
🔗 Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkil’s book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkil’s other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
**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 Feb 19, 2025
Wednesday Feb 19, 2025
Beth is back on the show as we check in on her Ironman Austria preparation!
If you’ve been following along, you’ll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!)
Now that she’s completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing.
Key topics in this episode:
- Beth’s anxiety ahead of her swim technique assessment
- Why Ray asked if she’d ever learned to play a musical instrument
- The importance of getting a bike fit before investing in a new bike
- Beth’s newfound title as the macro absorber—and why she’s essentially been riding with the brakes on until now
- The surprising connections between her physio visit, swim assessment, and bike fit
There’s a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and we’re both learning a lot along the way. Hopefully, you’ll pick up something new too!
If you missed the previous those previous episodes with Beth:
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
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.