Simon Ward, Be Battle Ready - The podcast for strength, resilience, and longevity

Broken Endurance: The Smartest Way to Run Faster for Longer with Bobby McGee

In this episode, running coach Bobby McGee is back to help us understand the revolutionary concept of "broken endurance" - a strategic run-walk approach that challenges everything we think we know about endurance racing.

As Bobby said "This is absolutely a performance tool, a performance approach. It is not a concession. You know, when people view it as a concession, then the whole mindset goes... You will perform better utilising this, not only as a training strategy, but very, very definitely for the large majority of endurance athletes, as a racing strategy, as a superior racing strategy." - Bobby McGee

In the conversation we talk about psychological barriers that prevent runners from adopting this approach, some compelling success stories, and we have some practical guidance on how to implement broken endurance in both your training and racing.

 

Key Points Discussed:

Broken endurance as a performance tool:
This isn't a concession - it's a strategic approach that allows athletes to perform better, cover longer distances, and recover faster than continuous running.

The physiological benefits:
Better heat management, improved cardiac drift control, enhanced fluid absorption, superior blood circulation during walk breaks, and reduced neurological fatigue.

Real-world success stories:
From a 2:40 marathoner who ran 2:22 using walk-run, to age group athletes consistently outperforming their continuous running times by 4-5 minutes.

Overcoming the ego barrier:
Why cultural perceptions of endurance and the "Iron Man" mentality prevent athletes from adopting superior racing strategies.

Practical implementation:
How to find your optimal run-walk ratio (starting with 4:1 or 3:1), the importance of systematic data collection, and adapting intervals based on conditions.

Walking technique matters:
Maintaining 14-17 minute mile pace during walk breaks, keeping rhythm and cadence, and using the walk as active recovery rather than collapse.

Recovery advantages:
Dramatically reduced post-workout fatigue, ability to maintain higher training frequency, and reduced injury risk from better form maintenance.

 

Connect with Bobby McGee:

Website - bobbymcgee.com

Instagram - bobbymcgeerunning

Pendola Project - Run Form

 

Bobby also recommends the following books

Endure - Alex Hutchinson

The Transformational Power of Pure Intelligence Cory Reich

 

Bobby is a consultant for STRYD power meters,  He highly recommends the Duo if you want state of the art mechanical data to work on your run

 

 

Join the SWAT Inner Circle

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic - https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Episode 3: Should Athletes Fast? The Performance vs. Weight Loss Dilemma

In the final episode of the fasting series, Simon and Dr. Jules Strauss tackle the complex question of whether endurance athletes should fast, and if so, how to do it safely without compromising training quality or health.

Jules brings her expertise in sports nutrition to provide practical guidance on timing fasting protocols around training seasons, the difference between fasting for weight loss and fasted training for metabolic adaptation, and how to monitor whether a fasting approach is helping or hindering performance.

Key Points Discussed:

1. Should endurance athletes fast?
   It depends on individual circumstances, but fasting is not a performance enhancer - it's about careful management to maintain performance while pursuing other goals.
2. Timing within the training year:
   Off-season is ideal for experimenting with fasting protocols, while build phases, competition prep, and race periods should avoid restrictive approaches.
3. The planning complexity:
   How fasting requires more careful attention to meeting macronutrient needs (6-7g carbs/kg, 1.6-2.2g protein/kg) within restricted eating windows.
4. Fasted training vs. fasting protocols:
   The difference between acute fasted training sessions (for metabolic flexibility) and chronic fasting approaches (for weight management).
5. Monitoring and red flags:
   How to track whether fasting is working through training metrics, recovery markers, immune function, and menstrual health in females.
6. The performance-health-body composition triangle:
   Jules' framework for balancing competing priorities and staying within the "sweet spot" of all three goals.

Key Quotation:

"I think the key thing to recognise is that this (fasting) isn't going to be a performance enhancer. This isn't an approach that an athlete should pursue from an improved performance perspective. That's not to say that we can't maintain our performance if we carefully manage a fasting approach"
— Dr. Jules Strauss

Connect with Dr. Jules Strauss:

• Website: totalendurancenutrition.com
• Instagram: @drjulesstrauss_nutritionist

If you are training for endurance sport and tempted by fasting please check out this research first:

Fuel for the work required

 

Join the SWAT Inner Circle

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Episode 2: Types of Fasting Explained - What Works and What's Just Hype

In part two of the fasting series, Simon and Dr. Jules Strauss dive deep into the different types of fasting protocols available today. From time-restricted eating to extreme approaches with catchy names, they explore what the science actually supports versus what's simply clever marketing designed to sell products.

Jules walks through the continuum of fasting approaches and importantly discusses who should avoid fasting altogether, drawing on her expertise in female-specific nutrition and eating disorder awareness.

Key Points Discussed:

1. Time-restricted eating (TRE):
   The most common and manageable approach, typically 16:8 or 14:10 windows, with early eating windows showing slightly greater benefits for insulin sensitivity.
2. Intermittent fasting (5:2 approach):
   Five normal eating days with two very low-calorie days, and why this can be challenging for endurance athletes to manage around training.
3. Red flag approaches to avoid:
   The "Warrior Diet," "Lean Gains," and other extreme protocols with fancy names that often promote disordered eating behaviour’s.
4. Who should avoid fasting:
   Anyone with a history of disordered eating, youth athletes, pregnant/lactating women, older athletes with higher protein needs, and those with recurrent injuries.
5. The reality check on benefits:
   Fasting doesn't provide superior results compared to traditional calorie restriction - it's simply another tool that works for some people.
6. Individual considerations:
   How training schedule, lifestyle, and personal circumstances should guide whether fasting is appropriate.

Key Quotation:

"I think it's important to recognise and acknowledge that, on the face of it, that is the time restricted eating approach. But when we kind of layer on all these additional kind of rules and restrictions, that's the point at which this becomes incredibly challenging for anyone to really implement... and actually lean more towards promoting and supporting people to engage with more kind of disordered eating behaviour’s." Dr. Jules Strauss

 

Connect with Dr. Jules Strauss:

• Website: totalendurancenutrition.com
• Instagram: @drjulesstrauss_nutritionist

**If you are training for endurance sport and tempted by fasting please check out this research first:

Fuel for the work required

 

Join the SWAT Inner Circle

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic - https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Episode 1: Understanding Fasting and Nutrition - The Science Behind What Happens When We Fast

In this first episode of our three-part fasting series, Simon Ward welcomes Dr. Jules Strauss to explore the evolutionary science behind fasting and what actually happens in our bodies when we restrict food intake. While fasting has become a popular topic on social media, Jules brings her decade of research in exercise metabolism to separate the science from the hype.

Together, they unpack how our hunter-gatherer ancestors evolved to handle periods without food, the hour-by-hour changes that occur during fasting, and why our relationship with hunger is far more complex than we might think.

Key Points Discussed:

1. Our evolutionary relationship with fasting:
   Humans evolved with intermittent access to food, developing metabolic flexibility to switch between glucose and fat burning during feast and famine cycles.
2. The fasting timeline - what happens hour by hour:
   From overnight fasting (insulin drops, fat burning begins) to extended fasting (liver glycogen depletion, ketone production) and the physiological stress responses that occur.
3. Understanding hunger signals:
   How appetite hormones like ghrelin and satiety signals work, why hunger often disappears during fasting, and the difference between true hunger and habitual eating patterns.
4. The real benefits backed by science:
   Improvements in insulin sensitivity, glucose control, and body composition - but with the important caveat that most studies are done on metabolically unhealthy populations, not athletes.
5. Fasting as physiological stress:
   Why fasting increases cortisol and adrenaline, and how this compounds with training stress in athletes.

Key Quotation:

"We all typically will fast overnight, and you know, depending on bedtime and waking time, the duration of that overnight fast that we all have will be slightly variable... but ultimately, that overnight fast will mean that we lean slightly more towards fat metabolism." Dr. Jules Strauss

Connect with Dr. Jules Strauss:

• Website: totalendurancenutrition.com
• Instagram: @drjulesstrauss_nutritionist

If you are training for endurance sport and tempted by fasting please check out this research first:

Fuel for the work required

Join the SWAT Inner Circle

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic: https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

 

Creatine, Brain Health, and Ageing Strong — with Dr Tommy Wood

In this week’s BeBattleReady podcast, Simon Ward welcomes back Dr Tommy Wood to explore one of the most researched yet misunderstood supplements - creatine. While most athletes associate it with muscle strength, Tommy explains why its benefits go far beyond the gym, extending to brain health, cognitive function, and ageing well.
Together, they unpack how creatine works, who should consider supplementing, the differences between athletic and cognitive benefits, and why it might be particularly valuable for older athletes and post-menopausal women.

 

Key Points Discussed:

1. Creatine as a brain protector:
   Originally known for supporting strength and power, creatine also acts as an energy buffer for the brain, helping maintain cellular energy after head trauma and possibly reducing cognitive decline.
2. Who benefits most:
   While everyone can gain from adequate creatine levels, the strongest evidence shows benefits for older adults, athletes at risk of head injury, and women in peri- and post-menopause — particularly for memory and bone health.
3. Dosing, loading, and myths:
   You don’t need the old “loading phase.” Regular small doses (3–5 g daily) are safe and effective. The minor weight gain some notice is simply better muscle hydration, not “bloating.”
4. Sleep, mood, and cognition:
   Studies show creatine can offset mental fatigue and cognitive decline during sleep deprivation, and even support mood when used alongside standard therapy for depression.
5. Safety and practical takeaways:
   Creatine monohydrate (especially the Creapure® form) remains the gold standard. It’s safe for most people, though those with kidney issues should consult their doctor.
   Foods like sardines, herring, mackerel, and red meat also provide natural sources.

 

Key Quotation:

“Creatine is probably one of the most studied supplements in the world — and on balance, it’s safe, effective, and beneficial for both the body and the brain.”
— Dr Tommy Wood

 

Connect with Dr. Tommy Wood:

• Website: drtommywood.com
• Instagram: DrTommyWood
• Substack: Better Brain Fitness
• Podcast: Better Brain Fitness Podcast

 

Dr. Tommy Wood's Book (Pre-order now):

• The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)

 

Book Recommendations:

Attention Span by Gloria Mark - how to find focus for a fulfilling life.

The Comfort Crisis by Michael Easter - embrace discomfort to reclaim your wild, happy, healthy self.

 

 

Join the SWAT Inner Circle

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

The 70% Rule: Why Most 'Aging' Is Actually Reversible - September Podcast Summary

The aging athlete's journey doesn't have to mean inevitable decline. In this reflective episode, Simon and Bethany Ward revisit September's most impactful conversations, distilling key lessons from their discussions with running coaches Bobby McGee and Matt Pendola, plus Lucy Hurn's inspiring Iron Man journey through menopause.

From proprioception and fast-twitch muscle loss to hormonal chaos and identity questions, this episode tackles the real challenges facing athletes over 50 - and more importantly, the proven solutions that can keep you strong, durable, and competitive for decades to come.

 

Quote of the Episode
"70% of what we call aging is about inactivity. The areas where you've made the biggest losses over time are the areas where you can make the biggest gains." - Bobby McGee

 

Key Talking Points

1. The Proprioception Problem - Why losing your "feel" for the ground costs you speed and how to restore it
2. Fast-Twitch Muscle Recovery - he 5-10% per decade loss isn't permanent if you train smart
3. Broken Endurance Strategy - Bobby McGee's run-walk approach for better performance
4. Training Through Menopause - Lucy Hearn's practical advice for navigating hormonal chaos
5. Identity vs. Performance - Are you still an athlete without a race on the calendar?
6. The Minimum Effective Dose - How little training can still deliver results as you age

 

Key Takeaways

1. Listen to your body and respect its signals - Fatigue from hormones feels different than training fatigue
2. Eat more protein - Your body becomes less efficient at processing it as you age
3. Do what makes you uncomfortable - Avoid only the "safe" training you've always done
4. Start with mobility, then stability, then strength - Build your foundation before adding power
5. Be flexible with your training plans - Consistency matters more than perfection
6. Focus on what you can control - Sleep routines, nutrition timing, and recovery habits

 

Practical Applications

• Try the cross-hopping drill to assess your proprioception
• Implement run-walk intervals in training and racing
• Include 4-6 rep strength work with longer rest periods
• Track symptoms to identify patterns during hormonal changes
• Prioritise protein at every meal, especially during menopause

 

If you want listen to the full podcast conversations, here are the links,

Bobby McGee & Matt Pendola - Part 1 - Why running performance declines so fast after 50

Bobby McGee & Matt Pendola - Part 2 - Solutions for maintaining running speed after 50

Lucy Hurn - Qualifying for Kona through the menopause

Beth & Simon Ward - Are you still an athlete if you have no races on the calendar

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Brain Health & Dementia Prevention with Dr. Tommy Wood

Your brain is your most valuable asset - yet most athletes spend more time maintaining their bikes than protecting their cognitive health. In this episode, Simon sits down with neuroscientist Dr. Tommy Wood to explore how endurance athletes can future-proof their brains and maintain sharp cognitive function well into their later years.

Dr. Wood, who has also worked with professional athletes in multiple sports including several Olympians and world champions and is releasing his book "The Stimulated Mind" in March 2026, shares his groundbreaking "3-S" model and explains why up to 70% of dementia cases may be preventable through lifestyle choices we make today.

Quote of the Episode

"The brain is essentially the same as your body - if you want bigger biceps, you need to do bicep curls. If you want a stronger brain, you need to challenge it with complex, novel activities throughout your life."
Dr. Tommy Wood

Key Talking Points

1. The Preventable Nature of Dementia – Why 45-70% of dementia cases could be avoided through lifestyle interventions
2. The 3-S Model – Stimulus, Supply, and Support as the foundation of brain health
3. Cognitive Stimulation Beyond Crosswords – Languages, music, complex motor skills, and social connection
4. The Athlete's Advantage – Why complex sports like orienteering beat simple endurance for brain health
5. Nutrition for Neuroplasticity – Omega-3s, B vitamins, and the critical role of energy availability

Key Takeaways

1. Challenge your brain like you challenge your body – Novel, complex activities drive neuroplasticity
2. Social connection is medicine – Isolation and loneliness are major dementia risk factors
3. Energy availability matters – Under-fueling affects brain health as much as physical performance
4. Sleep is when adaptation happens – Both physical and cognitive improvements occur during rest
5. It's never too late to start – Even in your 60s and 70s, the brain responds to new challenges

 

Dr. Tommy Wood's Book (Pre-order now):

• The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)

 

Connect with Dr. Tommy Wood:

• Website: drtommywood.com
• Instagram: DrTommyWood
• Substack: Better Brain Fitness
• Podcast: Better Brain Fitness Podcast

 

Book Recommendations:

Attention Span by Gloria Mark - how to find focus for a fulfilling life.

The Comfort Crisis by Michael Easter - embrace discomfort to reclaim your wild, happy, healthy self.

 

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

 

The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Strong Bones, Strong Future — How to Stay Unbreakable

Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails.

In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready: the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough.

Together, they unpack how both men and women can protect their bone health, maintain strength through midlife and beyond, and build habits that last decades.

Quote of the Episode

“Use your future self as a motivator. I know 80-year-old Juliet pretty well now — and every time I’m doing something good for my bones and longevity, she’s waving her pom-poms.”
— Dr Juliet McGrattan

 

Key Talking Points

1. Bone Health Basics – Why both men and women need to take bone strength seriously, not just post-menopausal women.
2. Hormones & HRT – How menopause, testosterone, and modern HRT options affect bone density and long-term health.
3. Strength & Impact Training – Why bones need load, impact, and multidirectional movement to stay strong.
4. Nutrition Foundations – Getting calcium, vitamin D, and protein right — plus fuelling properly for endurance.
5. Sleep, Recovery & Lifestyle – How rest, sleep, and everyday movement protect your healthspan as much as your bones.

 

Key Takeaways

1. Bones need impact – Walking, hopping, lifting, and loading keep your skeleton strong.
2. Endurance isn’t enough – Running, cycling, or swimming alone won’t protect bone density.
3. Fuel properly – Under-eating and low energy availability are major risks for bone loss.
4. Recovery matters – Sleep and rest are when your bones and muscles actually rebuild.
5. Train for your future self – Every strength session today is an investment in how you’ll move at 80.

 

🔗 Links & Resources

• Royal Osteoporosis Society:  — practical guidance on exercise and nutrition.
• NHS guidance on Osteoporosis

Follow Dr Juliet McGrattan:

Website - https://drjulietmcgrattan.com

Instagram - @drjulietmcgrattan

Facebook - @DrJulietMcGrattan

LinkedIn - @DrJulietMcGrattan

Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/

 

Book Recommendation:

From Simon: Outlive by Peter Attia — exploring healthspan vs lifespan.

From Juliet:  The Power of Fun: How to feel alive again' by Catherine Price

From Catherine: This is going to hurt … by Adam Kay

 

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

From Trauma to Triumph: Tom Page and Julia Saunders on Resilience, Recovery and Riding 19,000km

In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her first Ironman not knowing what had happened.

Together they share how they navigated the trauma of that day, the long road of rehab and recovery, and how they went on to cycle 19,200km through 27 countries. This conversation is about resilience, partnership, and finding perspective when life throws you the unexpected.

 

What You Will Learn in This Episode

• How Tom coped with a devastating accident and what it taught him about resilience
• Julia’s perspective on racing while not knowing what had happened to Tom
• Why rehab demands the same discipline and mindset as Ironman training
• How their year-long world cycling trip helped rebuild confidence and strength
• The lessons this experience offers about perspective, gratitude, and living fully

 

Resources and Links

Check out Tom & Julia’s YouTube channel for an incredible video of their travels

1 year from Singapore to London

You can also follow their adventures on Instagram

Pedallingbikes

 

They also love reading and recommend the following books

Tom - How Not to Age by Dr Michael Greger

Julia - Roar by Dr Stacey Sims

 

Thanks for Listening 🙏

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their healthspan. You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

Running Stronger After 50: The 4-Step Solution (Part 2) (with Bobby McGee & Matt Pendola

In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions.

If part one painted the picture of why running performance declines after 50, today is all about how to fight back. From mobility and stability foundations to strength, power, and “broken endurance” running, Bobby and Matt lay out practical strategies that any athlete can implement to keep running strong well into their later years.

Whether you’re in your 40s, 50s, or 60s and want to maintain speed, resilience, and confidence on the run, this episode is packed with actionable advice.

What You’ll Learn

• Why mobility and stability are the true foundation before strength work
• The role of power training (and why it matters more than brute strength)
• How the soleus muscle acts as your “second heart” — and why training it is essential
• The benefits of broken endurance running (run-walk strategies that actually make you faster)
• Gender-specific considerations: mobility vs. stability focus for men and women
• How to reframe ageing as an opportunity for your biggest gains

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Connect with Bobby McGee

Website - bobbymcee.com

Instagram - bobbymcgeerunning

Pendola Project - Run Form

 

Bobby also recommends the following books

Endure - Alex Hutchinson

The Transformational Power of Pure Intelligence Cory Reich

 

Bobby is a consultant for STRYD power meters,  He highly recommends the Duo if you want state of the art mechanical data to work on your run

 

Connect with Matt Pendola

Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol

Instagram: @PendolaProject

Facebook: PendolaProject

Matt recommended the following book:

Win the Inside Game by Steve Magness- I feel this book has helped me to navigate modern life's "threats" with tools on how to turn them into meaningful "challenges". 

 

Check out my Instagram  and YouTube  channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.

https://simon-ward.kit.com/battlereadyvanguard

 

Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

 

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!