
Episodes

4 hours ago
4 hours ago
At the time of recording this episode, I was in sunny Barbados—where January temperatures soar above 30°C. A stark contrast to the freezing weather I left behind in the UK! While the warm climate is great for a holiday, it presents unique challenges for training.
That brings us to today’s topic: heat training. I’m joined by Dr. Lindsey Hunt, Senior Sports Scientist at Precision Fuel & Hydration, and a leading expert in this field.
In this episode, we cover:
🔥 The benefits of heat training
🔥 The difference between acclimation and acclimatization
🔥 Heat training protocols used in PF&H’s state-of-the-art lab
🔥 DIY heat training methods for those without lab access
🔥 Passive heat strategies, like hot baths and saunas
🔥 Whether heat training can be a viable alternative to altitude training
If you're prepping for Marathon des Sables, racing in hot conditions, or simply gearing up for a training block in the heat, this episode is packed with valuable insights.
Tune in now!
To follow Lindsey or Precision Fuel and hydration please check out the following social media channels
Twitter (personal) - LindseyHunt_24
Instagram (PF&H) - Precision Fuel & Hydration
Instagram (personal) - Lindseyh.u.n.t.
Lab page - https://www.precisionhydration.com/lab/
Precision Fuel & Hydration Stuff
A recent interesting blog about wearable sweat sensors
A recent blog about how fuelling requirements change at altitude
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/
Cool Videos
Pro Tour cycle team Lotto Destiny use heat training to optimise performance
Heat acclimation and hydration at Marathon des Sables
Book recommendation - "Shoe Dog" by Phil Knight. It's a great read which touches on the growth of one of the most interesting huge companies in recent years that dealt with a rapidly globalising world.
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!
**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.
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 Jan 29, 2025
Winning a first World age group title at 75 years young with Mike Goddard
Wednesday Jan 29, 2025
Wednesday Jan 29, 2025
Welcome to this week's episode featuring Mike Goddard, entrepreneur, a current World and European triathlon champion in the 75-79 age group sprint distance and an avid fell runner. I invited Mike after he engaged with one of my recent posts about reducing training volume while maintaining performance. He didn't just maintain his fitness. He achieved unprecedented fitness, for him at least, winning his age group both the Euros and the World Championships in the sprint distance.
If you're interested and have concerns about how aging may affect your training and racing, this episode will provide encouraging insights and highlight positive aspects to look forward to.
In this episode, we’ll cover:
- Holding the fastest known time up and down Mount Kenya,
- navigating the challenges of his son's paralysis following a climbing accident and how this experience propelled him into the triathlon world.
- Joys and impacts of aging.
- Importance of having a coach.
- The social aspects of training, especially for athletes in individual sports and those involved in clubs.
- Mike also shares how strength and mobility work have significantly benefited his performances.
- Why older runners should focus on age graded performances when run performances tend to drop off anyway.
- Balance between race craft and fitness, including long term planning for older athletes.
- And finally, he shares a story about taking Alistair and Johnny Brownlee to the top of Mount Kilimanjaro in 2013.
To follow Mike’s adventures, please check out his
Facebook page - mike.goddard.376
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!
**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.
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 Jan 22, 2025
From Spinal Fractures to Ironman Podiums: Emma Bexson's Remarkable Comeback
Wednesday Jan 22, 2025
Wednesday Jan 22, 2025
This week on the podcast, I’m joined by the incredible Emma Bexson. Emma is a champion Ironman age-group triathlete, a competitor in the Pro category of Hyrox events, a mother of three, and the owner of her own chiropractic clinic. Oh, and she rides racehorses every morning for fun! But Emma’s story doesn’t stop there.
I first came across Emma about 15 years ago when a friend, Steve Lumley (aka the “Grumpy Old Coach”), shared a Facebook post showing her in the hospital after a serious bike crash. Emma had sustained multiple injuries, including spinal fractures. As you’ll hear in this episode, that wasn’t the only time Emma would face a hospital stay and the challenge of learning to walk again. Astonishingly, after each of these life-altering events, she returned to triathlon competition within a few months and even made it to the podium.
Emma’s story is one of extraordinary resilience, determination, and gratitude. It’s a testament to the incredible healing powers of the body and mind, as well as the importance of fitness and self-compassion.
In this episode, we’ll cover:
- How neglecting self-care led to a devastating bike crash
- Learning to swim as an adult
- Celebrating small victories along the way
- Why success starts with giving yourself credit
- The literal journey of learning to walk before you can run
- The importance of self-compassion and gratitude
- Emma’s recovery journey from renal failure, osteomyelitis, and three months of bed rest (losing 30% of her body weight) to competing in an Ironman 70.3 event just eight months later
To follow Emma’s adventures, please check out the following social media channels
Instagram - tri_athlete.emmab
You can also find her for business at the following websites
Chiropractic - bexsonchiropractic.com
Personal Training shipstonpersonaltrainig.co.uk
IMHO, Emma should write about her own story but until then….. this is Emma’s inspirational book:
The Brave Athlete: Calm the F*** Down and Rise to the Occasion - Lesley Patterson & Simon Marshall
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!
**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.
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 Jan 15, 2025
Unlocking High Performance in triathlon and the workplace with Paul Wheat
Wednesday Jan 15, 2025
Wednesday Jan 15, 2025
This week, I’m thrilled to welcome Paul Wheat, a dedicated 55-year-old triathlete who exemplifies what it means to be a High Performance Human. For Paul, high performance transcends athletic excellence; it encompasses all aspects of life, including sleep, nutrition, exercise, relationships, and mental health. The beauty of this journey is that you don’t need to be a top-tier athlete to excel in these areas.
Paul’s transformative journey began in 2020 when he joined my SWAT Inner Circle after experimenting with a complimentary 12-week plan amid the COVID pandemic. The structured approach not only challenged him but also revealed the vital connections between fitness, nutrition, sleep, and work habits. Like many, Paul was once caught in the cycle of stress and fatigue from constant travel as a manager. However, he took proactive steps by applying training principles from SWAT, incorporating the 80:20 Pareto principle, and catalyzing a substantial transformation in both his personal life and professional environment.
One of Paul’s standout achievements has been the establishment of a workplace culture that encourages his team to maintain a healthy work-life balance, limiting work to eight hours a day. This impactful change has led to enhanced productivity and notably reduced staff turnover.
Over the past five years, Paul has made impressive strides in his athletic performance, significantly improving his 70.3 Ironman time by 75 minutes—down from 6:45 to 5:30. Additionally, he has shed 19 kg, proudly stating that he achieved this by “cleaning up what I eat, understanding that processed foods aren’t real food, and being more active.”
If you’re inspired to embark on a lifestyle transformation in 2025, Paul’s journey is sure to motivate you!
In this episode, we’ll explore:
- The lifestyle changes Paul implemented and their impact on his health.
- How these changes elevated his triathlon performance.
- The process of integrating healthy habits within his work team.
- The positive effects of these workplace changes on overall performance.
- Paul’s top three pieces of advice for anyone looking to start a similar journey.
Join us for an enlightening conversation that could kickstart your own path to high performance!
Paul doesn’t do social media so you can’t follow him but if you’d like to get a feel for how he has upped his game he recommends the following books:
Ultra-Processed People:The Definitive #1 Bestseller You Need to Understand Ultra-Processed Food by Chris can Tulleken.
Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss.
He also loves to listen to THIS podcast Things People Do with Joe Marler
***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!
**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.
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 Jan 08, 2025
How to Be in the Ready State with Dr. Kelly Starrett
Wednesday Jan 08, 2025
Wednesday Jan 08, 2025
This week’s episode is a re-run of a conversation with Dr. Kelly Starrett (also known as K-Starr in the Crossfit world) from 4 years ago. Kelly is a renowned expert in strength and mobility. He is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and the co-founder of The Ready State, home to the world’s most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
This is a great time of year to start new habits and if I was to recommend one addition to your daily routine it would be mobility.
In our conversation, we cover a wide range of topics, including:
- The definition of mobility
- The importance of identifying what works and rejecting what doesn’t
- The concept of ‘position transfer exercise’ as an alternative term for mobility
- How to create a durable body for optimal ‘play’ in everyday life
- Recommendations for daily mobility practices
- Using social media as an educational tool
- The significance of good mobility in controlling movement rather than compensating
- The debate around foam rolling: to roll or not to roll?
- Embracing ‘adventure fitness’ over traditional racing
Join us for an insightful discussion that will elevate your understanding of mobility and fitness!
If you would like to follow Dr. Kelly Starrett you’ll find him on all of the social media channels, by going HERE
Check out his website - Thereadystate.com
I mentioned the books Kelly has written:
Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Ready to Run Unlocking your potential to run naturally
Deskbound Standing up to a sitting world
Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing
Born to Run and Natural Born Heroes by Chris MacDougal
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!
**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.
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 Jan 01, 2025
Prosecco & Push Ups: Holiday Survival with Simon & Beth
Wednesday Jan 01, 2025
Wednesday Jan 01, 2025
Last week marked a milestone as we released our very first episode on Christmas Day, and today, we’re excited to bring you our inaugural episode on New Year’s Day!
Similar to last week’s engaging conversation with the Grumpy Old Coaches, today's episode takes on a relaxed vibe. I'm joined again by Mrs. Ward, and together we’ll share some reflections—along with a glass of Prosecco—on our holiday season and its impact on our training routines and our healthy habits.
We’ve both appreciated the downtime, managing to maintain a workout routine while still enjoying the festivities with friends. It’s a refreshing shift for me from my past approach to the holidays. So, is it Beth’s influence that has fostered my more laid-back attitude, or is it simply a maturity that comes with age? Tune in and see what you think!
We hope you enjoy this episode!
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and 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.

Wednesday Dec 25, 2024
“Battle ready!” - The 2024 Grumpy Old Coaches Christmas Special
Wednesday Dec 25, 2024
Wednesday Dec 25, 2024
Welcome to a special Christmas Day episode of The Grumpy Old Coaches! Can you believe this is our very first podcast published on Christmas Day, after almost 400 episodes?
In the spirit of the season, we’ve reunited at the White Lion in Wigan, with Steve Lumley and myself joining Marc Laithwaite for our annual Grumpy Old Coaches reunion.
It’s been a year since our last get-together, so we have plenty to discuss. We'll reflect on 2024 and share our experiences of not quite achieving our goals due to injury and illness. Our conversation covers:
- The impact of age and over 30 years of multi-sport activities on our bodies.
- A surprising admission from Marc, who concedes that I was right all along.
- Steve’s lifelong ambition to accomplish something remarkable during his 60th year.
- My decision to back out of a challenge involving horses.
We hope you enjoy this festive episode as much as we enjoyed recording it!
P.S. We recorded this episode outside the pub, so you might hear some background noise and occasional colorful language.
Mark’s Challenge Video for the Sprint Triathlon - https://www.facebook.com/marc.laithwaite/videos/1053232629066942
Steve Lumley is back in the market for athletes. You can contact Steve via his email, TriCoach.Lum@gmail.com
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
https://www.crostoncycles.com/
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and 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.

Wednesday Dec 18, 2024
Wednesday Dec 18, 2024
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!
**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.

Wednesday Dec 11, 2024
Understanding Lactate and the Norwegian Method with Dr. Sam Shepherd
Wednesday Dec 11, 2024
Wednesday Dec 11, 2024
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:
- What is lactate? Is it the villain in training or a misunderstood ally?
- Lactate thresholds: Understanding the key markers and why they matter.
- Measuring lactate: How it’s done in the lab or the field.
- The Norwegian Method: Is it revolutionary or simply refined?
- Practical insights: How athletes can use lactate data to enhance training.
- 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.

Wednesday Dec 04, 2024
7 steps to swimming faster * Bethany Ward
Wednesday Dec 04, 2024
Wednesday Dec 04, 2024
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
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.