Simon Ward, The High Performance Human Triathlon Podcast

From elite triathlete to CrossFit world record holder with Jess Towl

20 years ago Jack Maitland and I were asked by British Triathlon to run one of the Regional Talent ID Programmes in the North of England. The brief was to find talented young boys and girls who were good swimmers and runners and who might turn out to be exceptional triathletes. We didn’t do too badly with the two brothers (c’mon, you know who they are!!). Also in that squad was a young lady called Jess Towl. Jess was in the squad for 3-4 years and then left to train in Australia. On returning she joined the performance squad in Loughborough. Things didn’t quite work out as planned so she left to teach swimming and turned herself into a very successful CrossFit Games competitor. As a triathlete, Jess didn't have the physique or the strength for CrossFit and, as she explains, it was a long and arduous, but very rewarding, journey. She now works in Dubai as a coach to both CrossFit athletes and Triathletes. We talk about the differences in training between the two sports,  learning to perform olympic lifts, having a performance mindset, owning a CrossFit world record and how she is rebuilding herself after a catastrophic shoulder injury.

 

Enjoy the show! Who knows, you might find inspiration to change sports or just to start lifting weights for your triathlon performance. Some of the topics we cover include:

• Being part of the same triathlon talent ID programme as Jonny & Alistair Brownlee (3:00)
• Swimming or weightlifting - it starts with technique, technique, technique - (24:00)
• The benefits of a performance mindset when moving to a new sport (25:30)
• Different approaches to nutrition between triathlon & CrossFit (27:00)
• Owning a CrossFit world record (39:30)
• Double unders (41:00)
• To be good at CrossFit you need to be good at recovery (56:00)
• When weightlifting goes wrong - dealing with a bad shoulder injury (59:00)
• Skydiving and the Happy Hormone cocktail (1:03)
• Sleep trackers, gadgets and why you need to learn how to judge your own effort levels (1:21:00)

 

To find out more about Jess you can find her on Instagram at jesstowl

 

Jes coaches Triathletes and Crossfitters at InnerFight in Dubai. You can find out more about them here:

InnerFight.com

You can find her personal page HERE

 

Jess also likes to follow these Instagram channels and podcasts:

Wod_science - latest research on endurance training / weightlifting / nutrition 

drjamesdinic - General Health / Nutrition 

 

Podcasts:

InnerFight Endurance Podcast - All things Triathlon 

The Mind Muscle Project 

The Diary of a CEO 

 

Books: 

Chatter by Ethan Kross

Jess says, "Not usually the type of book I would go for but it is about how you speak to yourself in your head and how that affects your life / body. It really made me stop and think and gave me some great information on how I can make my performances in sport and my general day to day living better just by being conscious of how I am speaking to myself."

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

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.

Bike fit for older athletes: Why subtle changes might improve performance and enjoyment

Getting older is one of the certainties of life. Aging affects us all in different ways, partly due to genetics but mostly to do with lifestyle choices. In recent months I’ve been reading and writing about this a lot more, because I’m trying to find my own solutions to combat the inevitable as best I can.

 

The physios tell me that common issues they see in older athletes are reduced flexibility and range of movement which results in reduced ability to turn and look over the shoulder, a standard movement when driving or riding your bike. Increased tightness in the lower back, which means bending forward is more challenging. Tighter hips which means that squatting or lunging is more difficult.

 

Fortunately, cycling is a lot easier on the body than running and doesn’t require the same mobility as swimming. Nevertheless, reductions in mobility and flexibility can still present challenges when cycling. This is why I asked expert bike fitter Phil Burt to chat with me about adjustments that older riders could make to their bike set up to make cycling a little bit more comfortable, and therefore more enjoyable.

 

This is a great conversation with Phil, and we cover topics such as:

• being aero vs comfortable (11:00)
• shorter crank lengths (12:00)
• short nose saddles (36:30)
• pedal with more float(38:30)
• why disc brakes allow you to choose fatter tyres (46:20)

 

To find out more about Phil and the services he offers, please visit him at:

Website PhilBurtInnovation

Facebook - Philburtinnov

Twitter @PhilBurtInnov

Instagram PhilBurtInnov

YouTube Phil Burt Innovation

Linked In PhilBurtInnov

 

In this video, Phil explains his new approach to bike fit, performance, and comfort

 

Phil also recommended these books:

Start with Why by Simon Sinek 

Breath by James’s Nestor 

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

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.

How to unlock FREE running speed in just 12 weeks * Matt Pendola

As you know, I'm a huge advocate of the benefits of strength training for triathletes, which is why I love chatting with strength coaches on this podcast. Matt Pendola works closely with our recent guest Bobby McGee on their run technique programme, RunForm.

 

As a strength coach, Matt also has his own programme called the Pendola Project which is focussed on serving elite and professional athletes in a wide range of sports to help them build effective strength for their performance. He has worked with 2 Olympic Gold, a Sliver and a Bronze Medalists, and is currently coaching Ben Kanute.

 

I’d never chatted with Matt before but as he says “we could be brothers from another mother”. We had so much in common that it was difficult not to get side tracked about other topics. 

 

I learned a lot from Matt and I hope you're able to find some useful nuggets of information here as well:

 

• Connecting the dots - mobility then stability then strength (29:00)
• Building core strength to hold your posture longer (29:30)
• Getting the basics right + more consistency (1:05:00)
• The importance of a performance mindset (1:09:00)
• The 4 pillars of RunForm (1:15:00)
• Benefits of using resistance bands for your strength training (1:16:00)
• Finding time to fit in regular strength work without compromising your triathlon training (1:25:00)
• The importance of dynamic trunk control (1:30:00)

 

You can follow Matt on:

Instagram: @PendolaProject

Facebook: PendolaProject

Website: https://www.pendolaproject.com and check out his programs including a free movement improvement assessment and protocol

 

Some special offers from Matt for podcast listeners

Use this code —>>> MATT10. This will get you 10% off Matt's R3 strength program or RunFORM. Matt will also send you "Triathlon in season strength training anywhere" (bodyweight and bands) 6 week program at no additional cost (normally $100).

 

Listen to Matt and Bobby McGee on their RunFORM podcast

ask him any question on the free app: https://link.anyquestion.com/pendolaproject 

 

 

Matt also recommends this book:

The Fearless Mind by Craig Manning 

 

 

Ben Kanute Strength Training Videos

The process of getting faster

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

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.

Training Essentials for Ultra Running - Pt 2 with Jason Koop

This week we're back with part 2 of the podcast with Jason Koop.

When I thought more about our conversation I realised that ultra running is much more of an adventure than triathlon is. One of my primary goals as a triathlete was to choose races in venues where I might not normally visit. The potential to get even further off the beaten path is much greater in an ultra than it is in triathlon. It also feels like a much tighter community than triathlon is today. Maybe it reminds me of when I first started out in triathlon 30 years ago. I felt like a pioneer then, and I’m sure that's how some ultra runners feel now.

 

If you have ambitions to take on the ultra marathon challenge then you will enjoy this conversation as we discuss:

 

• Giving yourself time to prepare for an event is the biggest ergogenic aid (7:30)
• How to train for an ultra if you live in the city (15:00)
• Strength training for Ultra runners - "It Depends!!” (21:00)
• Ultra running nutrition - Keep it simple and avoid energy deficiency (35:20)
• The importance of hydration especially for races at altitude (52:00)
• Walking poles, footwear choice and hydration vests (56:15)
• Mental strategies for ultra runners (1:05:15)

 

To find out more about Jason Koop please visit the following social media channels: 

Website www.jasonkoop.com

Twitter @jasonkoop 

Instagram @jasonkoop 

 

Please check out Jason's best selling book, Training Essentials for Ultra Running

 

Jason also produces a really good newsletter. To subscribe, click on the link ➡️ ➡️ ➡️ ➡️ https://www.jasonkoop.com/research-essentials-for-ultrarunning. 

 

Jason also recommended the following book which in his words, "I have actually been digging this book. It's currently my most dog-eared”

Endurance Performance in Sport by Dr Carla Meijen

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

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.

Training Essentials for Ultra Running with Jason Koop * Part 1 of 2

Here’s a question for you: Is ultra running the latest must-do sport for endurance junkies? Today's guest, Jason Koop, certainly thinks we will see more and more triathletes come into the ultra running space because it’s a lot cooler, and because of the partnership between Ironman and UTMB.

 

Jason is one of the leading Ultra Running coaches and author of the book “Training Essentials for Ultra Running”.  Jason actually started out as a triathlon and cycle coach in the early 2000’s and gradually became more focussed on coaching ultra runners. Back in 2004 there was little scientific research on the demands of the sport (6 research papers to be exact, and no books), so Jason did what all good coaches do: He went and observed.  In Jason's words, “I strive to bring the best out of each athlete using a combination of science based practice, intuition forged through decades of experience, and relentless care for the athlete as an individual."

 

If you have ambitions to take on an ultra marathon challenge, then you will enjoy this conversation as we discuss:

 

• Rate of perceived exertion and why it's a better intensity guide in ultra running than using heart rate (9:00)
• Best practices for ultra runners (15:00)
• Running economy and why it's not as critical for ultra runners (20:00)
• Why you must include environmental and terrain specificity in your training (22:00)
• Physiological determinants of good ultra runners (40:00)
• How long should the long run be? (53:00)

To find out more about Jason Koop please visit the following social media channels: 

Website www.jasonkoop.com

Twitter @jasonkoop 

Instagram @jasonkoop 

 

Please check out Jason's best selling book, Training Essentials for Ultra Running

 

Jason also produces a really good newsletter. To subscribe, click on the link ➡️ ➡️ ➡️ ➡️ https://www.jasonkoop.com/research-essentials-for-ultrarunning. 

 

Jason also recommended the following book which in his words, "I have actually been digging this book. It's currently my most dog-eared”

Endurance Performance in Sport by Dr Carla Meijen

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

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.

A Masters World Champion shares his secrets * Dr. John Hellemans

Dr. John Hellemans is a well know sports-medicine doctor, triathlon coach, and author based in Christchurch, New Zealand. 

He has coached a large number of internationally successful triathletes, and fostered New Zealand’s global reputation in the sport. He has contributed to the wider sports community as a medical director for Triathlon New Zealand, Athletics New Zealand, and as a medical officer for a number of sports academies, training centres, and New Zealand triathlon teams competing at international events.

In addition to his coaching, John is an accomplished athlete: He was the World Masters Triathlon Champion eight times between 1994 and 2012, and an elite triathlon representative for New Zealand at the Commonwealth Games in 1990.

As a person who has been around in the triathlon scene since the very start and very much engaged in the NZ endurance community, this was a really interesting conversation with  Dr. Hellemans about:

• The training methodology of Arthur Lydiard (a well noted fan of polarised training)
• Basic week concept 
• Strength training for endurance athletes (spoiler: he’s not a big fan!)
• Heart health for endurance athletes
• Coaching philosophies
• As a masters triathlon world champion, John also outlines how his approach to training has changed in his later years

 

To find out more about Dr. John Hellemans, you can go to his Twitter - @JohnHellemans

He is a regular contributor to Gordo Byrn's ‘Endurance Essentials’ 

 

Dr. Hellemans has also written several books:

Never, Ever Give Up? A Memoir, by John Hellemans

Tour Aotearoa. A Biker’s Tale, by John Hellemans

 

He also recommended a few other books:

Perform under pressure by Dr. Ceri Evans

The Art of Resilience by Ross Edgeley

 

As with many coaches, Dr. Hellemans is very approachable. If you would like to contact him please use the following email address:  tridochellemans@gmail.com

 

Many coaches view Arthur Lydiard as the forefather of Zone 2 training. To find out more about Lydiard and his training, visit the website for the Lydiard Foundation.

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

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.

How to go sub-8 hours for an Ironman with Sam Proctor

There aren’t many British Triathletes who have dipped under 8 hours for an Ironman. I can remember back to 1996 when Lothar Leder was the first man to break the sub-8 hour barrier and how we all thought that was superhuman. That was like the 4-minute mile for triathletes, and while there have been dozens of athletes since who have a finish time starting with a 7, that doesn't diminish the achievement. It's still superhuman!

 

Recently at Ironman Hamburg, Sam Proctor had the race of his life, crossing the line in 7hrs 55 minutes. This is the story of how he did it. We cover his journey and touch on the following:

• from self confessed “average triathlete” to getting his pro license, 
• the benefits of having a coach
• how Ironman racing has changed massively in the last 4-5 years 
• what it feels like to join the sub 8 club
• life as a pro triathlete - teamwork and harmony

To find out more about Sam Proctor or to follow him on social media please use the links below:

 

Facebook - Sam Proctor Triathlete

Instagram - @samproctortri

To leave a review of the podcast on Apple podcasts CLICK HERE

 

Sports Nutrition questions - if you have a sports nutrition question that you would like answering 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.

 

How to avoid Achilles tendon injuries with Alison Rose

Have you ever been sidelined by Achilles problems? I have had a sore Achilles, and it's not only painful, it makes any sort of running just about impossible. There's a myth that calf and Achilles problems are inevitable if you're involved in sports (especially running). The real truth is that you can do a lot of work to protect your Achilles tendons.

 

This week super physio Alison Rose is back on the show to discuss this specific subject. We discuss:

• Different types of Achilles issues
• Is Achilles pain inevitable for runners?
• Why Achilles injuries occur
• Are your carbon sole bike shoes part of the problem?
• How to reduce your risk of Achilles injury

Whether you've had Achilles injuries or just want to avoid ever getting them, this is a must listen-to podcast.

 

To find out more about Alison Rose and the services that they provide at the Coach House Sports Physiotherapy Clinic please visit http://www.cspc.co.uk/.

 

To leave a review of the podcast on Apple podcasts CLICK HERE

 

Sports Nutrition questions - if you have a sports nutrition question that you would like answering 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.

I’m over 50 . . is it safe for me to attempt regular HIIT workouts? Professor Paul Laursen

Recently I have been receiving a lot of questions from older athletes (folks in their late 50’s and older) asking about HIIT in their training. There is obviously a concern about any training that pushes you and your heart close to the maximum, and because of this many folks are wondering whether it's worth the risk. Even if your heart can cope, you may wondering about whether you will recover adequately, or if such high end training will lead to an injury. Maybe it's better just to be cautious and do lots of Zone 2 work. This might work for some, but as you'll hear from today’s guest, Prof Paul Laursen, HIIT training is not only appropriate for older athletes, it is a must if you wish to continue competing at your highest level.

 

In this chat I've tried to anticipate your questions and concerns, so we talk about:

• Should older athletes still be doing HIIT work?
• Why is HIIT important for older athletes?
• Are there any forms of HIIT that older athletes should avoid?
• Is heavy strength training classed as HIIT?
• How long should each HIIT session last and how often should I be doing them?

To find out more about ’The Prof’ Paul Laursen please visit these channels:

Athletica: https://athletica.ai/ 

HIIT Science: https://hiitscience.com/ 

Twitter - @PaulBLaursen

We also talked about the following blogs and podcasts:

Click the link to get hold of a copy of Paul’s book, Science and Application of High Intensity Interval Training

 

Masters athletes blog: What we can learn from world class masters athletes  

Bas Van Hooren: You can be fast and fit at any age and for any performance 

Alex Hutchinson: Supershoes, breathing, training methods, CGM’s, HRV and much more 

 

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.

Run coach Bobby McGee talks about running with power

"Just doing endurance work is a disaster." So says today's podcast guest, run coach Bobby McGee. I happen to agree with him. Regardless of whether you're training for triathlon or for the individual disciplines of swim, bike, run, JUST doing long, slow, distance work is not going to give you the best outcomes. I think this is even more relevant as you get older.

In this week's episode not only do Bobby and I talk about a lot of methods to develop explosive power, we also talk about using power meters for running.

 

Do you have a power meter on your bike? Most folks do, but even if you don't, you've probably been tempted to see what all the fuss is about. What about a power meter for running? 

The Stryd (pronounced STRIDE) has been around for a few years and I've always been intrigued as to how it works and what benefits runners and triathletes will gain. Bobby and I talk about:

• The differences between using power on the bike and when running
• How you can use it to measure some very important metrics such as vertical oscillation, ground contact time and leg spring stiffness as well as the usual: Pace, running efficiency and running power output. 
• Strength training for runners
• Why plyometrics might be a good addition to your training if you want to run faster 
• How Stryd can help you to measure the real advantage you gain from super shoes
• Why more isn’t always better, even if you're running marathons or ultras

Watch this video to find out more about K-pump hill intervals

Read this article to find out what author Alex Hutchinson thinks about Stryd Running Power meters

If you're interested in joining a group of other runners using power meters, check out the Palladino Power Project run by Steve Palladino, which Bobby mentioned.

 

Also check out these offers from Bobby:

• The code to get 10% off RunFORM is HPH10. RunFORM is available at https://www.pendolaproject.com/runform
• Bobby has training plans for triathlon & running on TrainingPeaks
• Check out Run Transformation course & Magical Running psychology book at www.bobbymcgee.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.