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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
Wednesday Dec 08, 2021
Wednesday Dec 08, 2021
During the last few years, I’ve been making changes to my lifestyle with the sole aim of feeling great for as much of the time as possible. I’ve made a few wrong turns on the way but that's fine. You might call it a failure, I call it feedback! Recently I’ve been interested in the concept of Ancestral Health and it turns out that one of our previous guests has a very strong interest in this as well.
Dr. Tommy Wood (prior guest on the show in Nov 2020 discussing How to Optimise Human performance) was previously the President of the Physicians for Ancestral Health and as you will hear, tries to live his life by sticking to some simple principles. If you're as curious as I am about how to improve your lifestyle then this podcast will be a good place to start. In this episode, Dr. Wood covers these topics:
- Defines the concept of Ancestral Health
- The roles of Diet, Movement, Circadian Biology, Stress Management
- How Ancestral Health differs from Paleo
- Why socialised healthcare systems are important in society
- Giving yourself the opportunity to get more sleep
- Just move more!!
- Everybody should lift weights
- Tommy talks us through his daily routine - habits, exercise, food, rest
- We get into low carb, keto, and appropriate dietary choices for endurance athletes
- Thoughts on the benefits of wearing a constant glucose monitor (CGM)
- Getting started with improving your lifestyle - what is the easiest thing for you to do?
Tommy has such a depth of varied knowledge, I’m pretty certain you would like to follow him. Here are the best places:
Website - https://www.drragnar.com/
Instagram - https://www.instagram.com/drtommywood/
Twitter - https://twitter.com/drragnar
We also talked about these topics:
Rob Wolf one of the originals in the paleo space
Primal Play - why workout when you can play out?
Julian Abel - Compassionate Communities
Tommy also mentioned protein cereals. There are a couple that he likes:
Some of Tommy’s blog posts:
Lift stuff: Add mass to your body and years to your life
Walking: The simple path to feeling sexier and living longer
Sit less and prioritise movement for long term fitness
The fast way to long health: Move really quickly
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Dec 01, 2021
Wednesday Dec 01, 2021
Finally, after 4 years of trying, our calendars have aligned and we have Jonny Brownlee as a guest on the podcast! The life of a professional triathlete is busy and that offers limited opportunities to meet up. The pandemic hasn’t helped but finally, I've pinned down the younger Brownlee and I popped round to his house to catch up on everything. Starting with that Olympic Gold medal in Tokyo just a few months ago and trawling right back through the memories to the day when Jonny joined the North of England talent ID programme back in the mid-2000s.
That's roughly 15 years of catching up so please pay attention as we cover a lot of topics including:
- A short quiz to get Jonny warmed up and help you get to know him a bit better
- Olympic medals and the importance of taking the time to reflect on key moments in your life
- Why Jonny never wanted to touch Alistair’s Gold medal before he had his own
- Coping with COVID - not much difference to the rest of us (really!)
- Local fell races and the joy of running without gadgets
- The 4-year streak (never off the podium) and then the doldrums (rarely on the podium)
- Why there is such a thing as good luck and bad luck
- That moment in Cozumel and why it had a long-lasting effect on Jonny’s fitness
- The debut 70.3 in Portugal and when the wheels fall off in the last 5k of the run
- The Paris Olympics in 2024 - yes or no?
To find out more about Jonny you can follow him on social media at the following links:
Instagram - jonnybrownleetri
Facebook - Jonathan.brownlee.1238
Twitter - @jonny.brownlee
Brownlee Foundation Website
Brownlee fitness Website
Other links
Jonny finally gets that Olympic Gold medal (short video)
Emily Sande - 'Read all about it’- Jonny's favourite tune which brings back some good memories for him
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Nov 24, 2021
Wednesday Nov 24, 2021
This week Simon returns with the final of his 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he turns his attention to the basic principles around swim, bike, and run training and why this is a crucial period if you want to get the most from your race-specific training in 2022.
Specific topics covered include:
- To know the best route you have to know where you are headed
- Make the cake before you put the icing on
- How much training should you be doing?
- Finding your sweet spot
- Quit trying to swim faster and focus on reducing drag
- The bike - no such thing as junk miles
- Running by feel and building a resilient frame
- Consistency vs intensity
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Link to Podcast 2 (Mobility & Strength)
Other topics Simon referred to in the show:
Shane Benzie podcast - ‘Better movement equals better running'
Shane Benzie book "The lost art of running”
Daniel Schade podcast “Could you ride faster with a better saddle?"
Blog post on intensity vs consistency
Stephen Seiler Twitter post about Hierarchy of Endurance Training Needs
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Nov 17, 2021
Wednesday Nov 17, 2021
This week’s guest will be familiar to most of you, regardless of whether you're a committed triathlete or not. In fact along with his brother (a podcast guest in 2 weeks' time) they are two of the most famous, and popular, Yorkshiremen of the 21st century. This will be Alistair Brownlee’s second time on the show, the first was just before his Kona debut in 2019. Today we're going to spend most of the time chatting about his new book 'Relentless: Secrets of the Sporting Elite’.
We start with a brief recap of the last two years before we get into the book. In this conversation, you’ll hear a different side to the Alistair that we have all come to know in the last 12 years as we chat about:
- Recapping Kona 2019, dealing with the pandemic, ankle injury, missing selection for the Olympics
- Enthusiasm for gravel riding, including 57 hours continuous riding at the Badlands epic in Spain
- The book - A 5-year project
- Surreal conversation in Ronnie O’ Sullivan’s mum’s kitchen
- Denise Burton with some surprises about her mum, Beryl Burton
- Ian Botham on the torpedo and the tube
- Why the term 'genius' undermines the hard work that the best sportspeople put in on a daily basis
- Searching for the answer to “why do I do what I do?"
Follow Alistair on social media on these channels:
Instagram - Alistair.brownlee
Facebook - Alistair.brownlee
Twitter - @AliBrownleetri
Buy a copy of Alistair’s new Book Relentless: Secrets of the Sporting Elite’.
Brownlee Foundation Website
Brownlee fitness Website
Badlands Gravel ride - Spain - This is the gravel event that Alistair talks about with such enthusiasm
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Nov 10, 2021
Wednesday Nov 10, 2021
This week Simon returns with Part 2 of his 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he outlines why mobility and strength play such a key role in human and athletic performance. He also has a few tips on how you can incorporate both into what probably feels like an already packed schedule.
Specific topics covered include:
- How to avoid being an active couch potato
- The importance of daily movement practice once you hit 40 and beyond
- Simple options for busy people. (TIP: it’s not that hard to find time)
- How improved mobility can lead to faster times in the pool
- Strength training to build resilience and better consistency with your swim, bike, and run training
- Key benefits of a year-round strength programme
- How to build strength in less than 60 minutes each week
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Other podcasts on mobility:
Kelly Starrett - 'How to be in the ready state
Louisa Holmes (a.k.a The White Witch) - 'How to bulletproof your body'
Shane Benzie - ‘Better movement equals better running'
Shane Benzie book "The lost art of running"
Alison Rose podcast on running injuries
My most recent strength workout on Facebook
Blog post 'Are you an Active Couch potato?'
The Stand-Up desk that I use for at least 4-5 hours every day
Paul Check article including the phrase “you can’t fire a cannon from a canoe”
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Nov 03, 2021
Wednesday Nov 03, 2021
In the last 4-5 years there has been a rise in the popularity of wild swimming, cold water immersion (this driven by the books and videos featuring Wim Hof), and hot/cold contrast treatments (sauna to ice barrel and back). During the pandemic, small groups sprang up all over the UK as individuals hoped to draw courage from group members during their morning dive into a cold river, lake, or ocean. As positive as many believe this to be for mental health the process is not without its drawbacks (even dangers).
My guest today is Dr. Mike Tipton. Mike is a Professor of Human & Applied Physiology working out of Extreme Environments Laboratory at Portsmouth University.
He is one of the world's leading experts when it comes to researching how humans respond to extreme environments, which means he's the ideal person to guide us through how to use hot and cold environments to enhance performance, recovery, and mental health.
In this conversation, we chat about:
- What really happens to the body when you expose it to extreme heat or cold
- How to prepare for racing in hot and humid conditions
- Why heart rate and rate of perceived exertion are better than pace and power for monitoring effort in hot races
- Can heat training provide the same benefits as altitude training?
- The dangers of cold water swimming and why you should always have a swim buddy
- Does repeated cold water exposure really have health benefits?
To find out more about Mike Tipton, please follow him on Twitter @ProfMikeTipton
Below are some links to Dr. Tipton's research that you may find useful:
Coaches, triathletes, open water swimmers and anyone who swims regularly in cold or wild water might be interested in the International Drowning Researchers' Alliance (IDRA) of which Mike is a co-Founder.
We also mentioned:
The Blue Tits Chill Swimmers- this is a good place to start if you want to find a group local to you for cold water swimming. REMEMBER: Never go cold water swimming alone.
Lewis Pugh - Ice Swimmer - find out more about him HERE at his website or watch this video of him doing the first swim across the North Pole.
You may also be interested in these articles:
Cold water immersion: Kill or cure
Heat stress and dehydration in adapting for performance: Good, bad, both, or neither?
Moving in extreme environments: Open water swimming in cold and warm water
Sudden cardiac death during open water swimming
Mike also recommended the following books that he has enjoyed recently
Barrow’s Boys - In the 1800s, John Barrow, Second Secretary to the Admiralty, launched the most ambitious programme of exploration the world had ever seen. Between 1816 and 1845 his hand-picked teams of elite naval officers scoured the globe's empty spaces.
Everest - The First Ascent. The untold story of Griffith Pugh, the man who made it possible.
Iron War - Dave Scott vs Mark Allen. The story of the greater ironman race ever.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Oct 27, 2021
Wednesday Oct 27, 2021
This week Simon embarks on the first of a 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he describes his approach to getting the best sleep and recovery as well as the basic principles underpinning good nutrition for health and performance.
Specific topics covered include:
- How good sleep begins with what you do in the morning
- How to create the ideal sleep environment in your bedroom
- Disconnect every day to get better recovery
- Why carbs are good for your performance.
- Keto - is it really the best option for endurance athletes?
- If you want to go vegan, make sure you do your research
You can find all of Simon’s social media links HERE
Links to some of the posts mentioned in this episode
The science of Sleep - A Whoop podcast
Sleep. The best training tool you have - Nick Littlehales podcast
Some simple truths about nutrition with Adam Feit, Precision Nutrition
Optimising human performance with Dr Tommy Wood
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Oct 20, 2021
Wednesday Oct 20, 2021
What comes next after you’ve done the “Ironman Thing”?
Maybe an ultra run?
Over the last few years, there has certainly been a huge upswing in the popularity of ultra running events from the mega multi-lap Sri Chinmoy event in New York City to the hardcore Western States 100. If this is the sort of thing that's starting to float your boat then how do you make the transition from Ironman triathlete to an ultra runner?
Today's guest Andrew Simmons of Lifelong Endurance in Colorado is going to help guide us through those first steps (no pun intended) as we take a deep dive into ultramarathon training.
Topics covered include:
- Training for an ultra trail event of more than 50km - The first steps
- Walking and why it MUST be part of your ultra strategy - in training and racing
- Ultramarathon pacing - why it needs a change of mindset
- Building resilience is critical for ultra success
- Yet another guest emphasises the importance of mobility and strength!
- The value of ‘fun’ and ‘play’ in athletic training.
If you are interested in a training plan for Ultramarathon events Andy has a special discount for podcast listeners: 90% Discount on my 100km-100mile Mountain Ultra Plan | Advanced - Use code: welovesimon for $90 off, Plan is now $9.90’
To find out more about Andy Simmons please start by visiting his website
You can also find him on the usual social media channels
Instagram @coach_simmons_runs
Recent Articles:
Technical Descending: https://www.trainingpeaks.com/blog/the-trail-runners-guide-to-downhill-training-and-technical-descents/
Designing an Athlete’s Total Load: https://www.trainingpeaks.com/coach-blog/designing-an-athletes-total-load/
9 Plyometric & Strength Movements for Runners: https://www.trainingpeaks.com/coach-blog/9-plyometric-strength-movements-for-runners/
Ultramarathons:
https://www.trainingpeaks.com/blog/speedwork-for-ultra-runners
Hill Work:
https://www.podiumrunner.com/training/climb-your-way-to-speed/
Youth:
Here’s one piece on getting more kids on trails I wrote for our blog.
https://peakperformrun.com/1752-2/
Insights on Trail Running for Youth Runners - A look inside our Altitude Camp
Coaching young runners in the emerging sport of trail running
https://trailrunner.com/trail-news/lessons-learned-in-coaching-youth-trail-runners/
Episode w/ Parker Wolfe (one of the fastest kids in the US in the last 5 years)
https://open.spotify.com/episode/47X7PIEEMospT9xrQIY9km?si=ff49d5ab16e2490b
Mental Performance in Running w/ Addie Bracy
https://open.spotify.com/episode/4QKDsG5AbIXEkuTsAwQ6gJ?si=7a4b9d5ccecc4665
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Oct 13, 2021
Wednesday Oct 13, 2021
It’s been a while coming but finally, the Grumpy Old Coaches are back in the hot seats for another round of anarchy and bitchiness about things we see that just make us…..well, grumpy.
- Steve gets hot under the collar about ‘junk miles’ and why there is no such thing in cycling
- Simon gets stuck into the ludicrous concept of recovery runs for triathletes
- Marc goes off on one about HIT training and then periodisation
- Everyone gets really grumpy about fad diets
- Steve loses his cool when we discuss running technique
- The over-focus on FTP and Vo2 max causes one of the team to explode
As you can probably tell, we had a great time recording this podcast. We’ll be back with another episode at Christmas. If you’ve got topics that you would like us to get really grumpy about, send your ideas to beth@thetriathloncoach.com.
To find out more about Steve and Marc please see the links below
You can find more information about Steve Lumley HERE
Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store
You can find more about both HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.
Wednesday Oct 06, 2021
Wednesday Oct 06, 2021
We hear so many athletes say that the best performances are as much about mental strength as they are about fitness. In fact, one might also argue that it’s not just the mental strategy on race day but the way in which we organise our lives.
Today’s guest, Dr. Josie Perry, is a chartered psychologist working with those in sport, on the stage, and in business to help them overcome their barriers to success so they can achieve their goals.
She certainly believes that behaviours and environment play a huge part in the best athlete performances. In fact, she has just written a book called “The 10 Pillars of Success” and we will be discussing these pillars today, along with how they relate to you the listener.
Topics include:
- The importance of group training and a feeling of belonging
- How your values shape your training and racing
- Why the best athletes focus primarily on process and mastery rather than outcome
- Gratitude and how it helps you maintain perspective
- Pragmatic optimism and cultivated confidence
- The roles of nature and nurture in building resilience
To follow Dr. Josie Perry please first visit her website her she has lots of FREE resources available: www.Performanceinmind.co.uk
You can also find Josie on the following social media channels:
Twitter: @josephineperrry
Insta: @josephineperry76
Facebook: https://www.facebook.com/PerformanceinMind/
Go to Audible to download a FREE copy of Dr. Perry’s new book “The 10 Pillars of Success"
We also mentioned the following links in the show:
You can find lots of really good blog posts on Josie’s website HERE
Self determination Theory - find out more about this and how you can use it to boost your performance
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
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.