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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 Mar 05, 2025
Wednesday Mar 05, 2025
Triathlon has been a recognised sport in the UK for 42 years, with the first official event held in 1983. My guest, Steve Trew, was there at the very beginning.
Steve has had an incredible career in sport, particularly in triathlon. As one of the UK’s first triathlon coaches, he blended his experience as a competitive runner, triathlete, and personal trainer to help shape the sport—long before formal coaching education programmes even existed.
He was also a pioneer of triathlon training camps, launching some of the earliest camps in Malta. Beyond coaching, Steve has played a key role in the sport’s media coverage—announcing at the London Marathon finish line and working with the BBC at the Sydney Olympics for the very first Olympic triathlon in 2000.
In today’s episode, we talk about all of this and more—including his upcoming book, 8 Kids from London, which is set to be published in March.
You can pre-order that here:
You can keep up with Steve’s exploits on these Facebook channels
Old School Triathlon (70’s, 80’s, 90’s)
Steve’s other bestselling book:
Other books you might like to read:
Steve said “Books I’d recommend. I must have read both about a million times!”
Flanagan’s Run by Tom McNab
Olympian by Brian Granville.
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Feb 26, 2025
Wednesday Feb 26, 2025
What if you could track your body’s readiness, optimise recovery, and boost your overall health—just by measuring one key metric?
In this episode, I’m joined by Dr. Torkil Færø, author of The Pulse Cure, to explore the power of Heart Rate Variability (HRV). While many athletes use HRV to fine-tune their training, Dr. Torkil takes a broader approach—one that puts health first. And as I’ve learned over the years, when your health is in a great place, performance becomes much easier to optimise.
We dive into:
✅ Why HRV is for everyone, not just athletes
✅ The biggest causes of stress (and how they’re stealing your energy)
✅ Why taking control of your health is essential—especially after 40
✅ The benefits of sunlight, cold therapy, and deliberate breathing
If you’re looking for simple but powerful ways to improve your health, performance, and resilience, this episode is a must-listen!
🎧 Tune in now!
🔗 Listen here: [Insert Link]
To find out more about Dr Torkil and his work, please use the following channels:
Website: The PulseCure.com
Instagram: dr.torkil
Facebook: dr.torkil
Please click here to get a copy of Dr Torkil’s book, The Pulse Cure
Dr Torkil spoke about a lecture he did at the Garmin HQ. The you listen to the full lecture HERE Dr Torkil - The Pulse Cure Lecture
Dr Torkil’s other recommended book is Exercised: The Science of Physical Activity, Rest & Health by Daniel Lieberman
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Feb 19, 2025
Wednesday Feb 19, 2025
Beth is back on the show as we check in on her Ironman Austria preparation!
If you’ve been following along, you’ll remember that Beth had upcoming visits with Louisa (the physio), Ray Gibbs (swim coach), and Phil Burt (bike fitter). (If you missed those discussions, check out the links in the show notes!)
Now that she’s completed all three sessions, we sit down to discuss her experiences and how each one is shaping her training and racing.
Key topics in this episode:
- Beth’s anxiety ahead of her swim technique assessment
- Why Ray asked if she’d ever learned to play a musical instrument
- The importance of getting a bike fit before investing in a new bike
- Beth’s newfound title as the macro absorber—and why she’s essentially been riding with the brakes on until now
- The surprising connections between her physio visit, swim assessment, and bike fit
There’s a lot to unpack in this episode, and we hope you're enjoying these conversations as much as we are! Beth and I are having a great time recording them, and we’re both learning a lot along the way. Hopefully, you’ll pick up something new too!
If you missed the previous those previous episodes with Beth:
Starting Strong: Building an Ironman Training Plan after a few years away
To Arrange appointments with Louisa, Ray or Phil, please use the links below
Louisa Holmes - Physiotherapist
Ray Gibbs - Swim Canary Wharf
Phil Burt - Phil Burt Innovation
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Feb 12, 2025
Wednesday Feb 12, 2025
If you’re not familiar with Long Course Weekend (LCW), it’s a unique take on a full-distance triathlon—spread over 2.5 days. The concept is simple:
•Swim 3.8K on Friday night
•Ride 180K on Saturday
•Finish with a full marathon on Sunday
The original event took place in Tenby, Wales, following a course similar to the Ironman—though, fun fact, LCW actually came first! Since then, it has expanded to Belgium, Holland, Mallorca, and, most recently, Yorkshire.
There’s now a range of distances available, so if the full distance feels daunting, there’s likely an option to suit you. As Matt explains in our chat, LCW isn’t just about elite athletes (though plenty do show up to race). Instead, it’s designed for people who are fit, fat, and fun—his words! So, if that sounds like you, LCW could be your next big challenge.
In this episode, we discuss:
✅ How the LCW concept was born
✅ Creating an inclusive, festival-style event
✅ Building community support and engagement
✅ Why LCW has a Festival of Champions—not a world championship
To keep up to date with Long Course Weekend events use the following links
Activity Wales
Website - Activity Wales
Facebook - activitywalesevents
Instagram - activitywalesevents
Long Course Weekend
Website - LongCourse Weekend
Facebook - LongCourseWeekend
Instagram - LongCourseWeekend
YouTube - https://www.youtube.com/@longcourseweekendglobal
Cool Videos
Watch highlights of:
2024 Long Course Weekend Wales
2024 Long Course Weekend Belgium
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 Feb 05, 2025
Wednesday Feb 05, 2025
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
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
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
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
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
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.