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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 Jan 01, 2025
Wednesday Jan 01, 2025
Last week marked a milestone as we released our very first episode on Christmas Day, and today, we’re excited to bring you our inaugural episode on New Year’s Day!
Similar to last week’s engaging conversation with the Grumpy Old Coaches, today's episode takes on a relaxed vibe. I'm joined again by Mrs. Ward, and together we’ll share some reflections—along with a glass of Prosecco—on our holiday season and its impact on our training routines and our healthy habits.
We’ve both appreciated the downtime, managing to maintain a workout routine while still enjoying the festivities with friends. It’s a refreshing shift for me from my past approach to the holidays. So, is it Beth’s influence that has fostered my more laid-back attitude, or is it simply a maturity that comes with age? Tune in and see what you think!
We hope you enjoy this episode!
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Dec 25, 2024
Wednesday Dec 25, 2024
Welcome to a special Christmas Day episode of The Grumpy Old Coaches! Can you believe this is our very first podcast published on Christmas Day, after almost 400 episodes?
In the spirit of the season, we’ve reunited at the White Lion in Wigan, with Steve Lumley and myself joining Marc Laithwaite for our annual Grumpy Old Coaches reunion.
It’s been a year since our last get-together, so we have plenty to discuss. We'll reflect on 2024 and share our experiences of not quite achieving our goals due to injury and illness. Our conversation covers:
- The impact of age and over 30 years of multi-sport activities on our bodies.
- A surprising admission from Marc, who concedes that I was right all along.
- Steve’s lifelong ambition to accomplish something remarkable during his 60th year.
- My decision to back out of a challenge involving horses.
We hope you enjoy this festive episode as much as we enjoyed recording it!
P.S. We recorded this episode outside the pub, so you might hear some background noise and occasional colorful language.
Mark’s Challenge Video for the Sprint Triathlon - https://www.facebook.com/marc.laithwaite/videos/1053232629066942
Steve Lumley is back in the market for athletes. You can contact Steve via his email, TriCoach.Lum@gmail.com
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
https://www.crostoncycles.com/
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Dec 18, 2024
Wednesday Dec 18, 2024
There’s no such thing as a silly question—if it’s important to you, it’s worth asking!
As a coach, I love helping people solve their challenges, and curiosity is a huge part of that process. Asking questions and exploring ideas is how we grow, and I encourage you to keep them coming.
This week’s podcast is a little different—there are no guests, just me answering a selection of listener questions. If you’ve got a question you’d like me to address in a future episode, don’t hesitate to send it my way
Here’s what we’re diving into this week:
- How to improve your swimming.
- Should you switch to carbon wheels to boost your cycling speed?
- Strength and conditioning: Is it better to train year-round or just in the off-season?
- The truth about Zone 2 training - does it really matter?
- Advice 60-year-old Simon would give to 30-year-old Simon as both a coach and an athlete.
Tune in for actionable insights and advice tailored to your questions. Let’s keep the conversation going—your questions make this podcast what it is!
You can find all of my social media links HERE:
You’ll also find some really great content on my Instagram and YouTube!
**To get a free copy of my personal daily mobility routine, please click HERE**
**To download your FREE infographic ‘7 steps to swimming faster’, please click HERE
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Dec 11, 2024
Wednesday Dec 11, 2024
In today’s episode I’m joined by Dr. Sam Shepherd, Head of Sports Science at Precision Fuel and Hydration, and a leading expert on lactate. Together, we dive into the fascinating world of lactate, training zones, and the cutting-edge Norwegian Method often associated with elite triathletes like Gustav Iden and Kristian Blummenfelt.
We wrap up by exploring the Norwegian Method - a high-volume, high-intensity training approach that emphasizes frequent threshold training and precise lactate testing to fine-tune performance. While it may seem like a modern innovation, the principles behind it have been around for decades. In fact, my own journey with lactate began in 1987, and it’s amazing to see how today’s tools bring more precision to what was practiced back then.
Topics we discuss on today’s show are:
- What is lactate? Is it the villain in training or a misunderstood ally?
- Lactate thresholds: Understanding the key markers and why they matter.
- Measuring lactate: How it’s done in the lab or the field.
- The Norwegian Method: Is it revolutionary or simply refined?
- Practical insights: How athletes can use lactate data to enhance training.
- The future of lactate testing: Real-time monitoring and its potential to transform training.
Whether you’re an athlete, coach, or sports science enthusiast, this conversation offers valuable insights into how understanding lactate can elevate performance.
Listen now and unlock the secrets of lactate and cutting-edge training methodologies. Be sure to subscribe and leave a review if you enjoy the show!
To follow Precision Fuel & Hydration please use these social media links:
Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube: www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration
Here is some other cool stuff you might be interested in:
Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator
Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Follow Simon on:
Instagram @thetriathloncoach
Facebook simonward1
YouTube TheTriathlonCoach
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Dec 04, 2024
Wednesday Dec 04, 2024
Back by popular demand! Mrs. Ward returns to the podcast following the amazing feedback from her previous episode. This time, we dive deeper into the challenges she faces in the pool and explore solutions that resonate with many triathletes.
As a coach, I’ve seen these obstacles time and again, which inspired me to create the "7 Steps to Swimming Faster" infographic. You can download your FREE copy using the link in the show notes!
In this episode we break down the 7 steps, including:
- Why having a swim coach is critical to your progress
- Make sure you practice drills that will help your specific technique issues
- When more than 3 drills is TOO many
- The surprising role daily mobility plays in improving swim performance
- How mastering simple, tailored drills can make a significant difference
Whether you’re a beginner or a seasoned triathlete, this episode is packed with practical insights to help you swim faster and more efficiently.
Resources Mentioned:
- Download the FREE 7 Steps to Swimming Faster Infographic
- Download the 8 week daily mobility & strength programme
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Follow Simon on:
Instagram @thetriathloncoach
Facebook simonward1
YouTube TheTriathlonCoach
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Nov 27, 2024
Wednesday Nov 27, 2024
Have you ever wondered if plyometrics could boost your performance as a triathlete or distance runner? On today’s episode, we’re jumping into the world of plyometric training (see what I did there?) — what it is, why it matters, and how it can take your endurance game to the next level.
Joining me today is strength and fitness coach Joe Hotton, founder of Gym Geek, a sports science and personal training facility in Weymouth. With a BSc in Strength & Conditioning and extensive experience working with athletes across various disciplines, Joe is the perfect guide to help us navigate this topic.
We explore:
- The different types of plyometric exercises for both the upper and lower body
- Why endurance athletes should incorporate plyos into their routine
- The importance of tracking "foot contacts" to measure training volume
- How to determine the right amount of plyometric work for your training schedule
Don’t miss this episode if you’re looking to enhance your strength, power, and overall performance as an endurance athlete!
To find out more about Joe visit these places:
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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 20, 2024
Wednesday Nov 20, 2024
This week, I’m thrilled to welcome a very special guest . . my wife, Bethany Ward! Beth is training for Ironman Austria 2025, and her last long-distance was back in 2019. We thought this would be the perfect opportunity to share how I approach creating a training plan for a new athlete.
In this episode, we cover:
- Structuring a training plan after years of focusing on other events
- How to find the training volume sweet spot for balance and success
- The high-performance habits of sleep, nutrition, and stress management that form the foundation of consistent training
- Key steps Beth can take to improve her swimming technique and efficiency
- Why an early physio visit is crucial for identifying injury risks, tight muscles, and weaknesses - and how this shapes mobility and strength plans
If you’re preparing for an Ironman in 2025 and wondering where to begin, this episode will give you the guidance and motivation you need!
Listen now and get started on the right track.
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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 13, 2024
Wednesday Nov 13, 2024
In this inspiring episode, we sit down with Claire Carlin, an accomplished age-group triathlete, karate black belt, and dedicated Assembly of God minister. Claire shares her journey as an athlete navigating the unique challenges posed by her co-occurring conditions of autism and dyspraxia, conditions that often impact her ability to perform coordinated movements. Despite these hurdles, Claire has tackled multiple triathlons, including three full-distance Outlaw triathlons, and recently achieved an impressive PB in each discipline at Ironman Barcelona – crossing the finish line in just under 15 hours.
Claire talks openly about how dyspraxia impacts her swimming, cycling, and running, and how she’s found creative ways to overcome each challenge. She also delves into the ways her faith fuels her athletic journey, including her role as a minister and her involvement in the Outlaw prayer gatherings.
I'm sure you'll enjoy this episode, as we discuss:
- Claire’s journey from her first run in 2019 to finishing a full Ironman in under 15 hours
- How dyspraxia and autism shape her training approach and impact her performance
- Tips for overcoming skill-based obstacles in triathlon for those new to the sport
- The importance of faith and community in her life, both on and off the race course
Whether you're struggling to master the skills required for triathlon or simply looking for some powerful motivation, Claire’s story reminds us that with perseverance and heart, we can accomplish extraordinary things.
Tune in for an episode full of insight, resilience, and inspiration!
Follow Claire on Facebook to keep up with her triathlon journey.
Claire has 2 book recommendations. She said you wouldn’t expect a minister to ignore the Bible, so she directs you to the Book of Hebrews.
As many others have, Claire also finds inspiration from Chrissie Wellington’s book ‘A life without limits'
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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 06, 2024
Wednesday Nov 06, 2024
- Nutrition fundamentals for female endurance athletes and whether these differ for male endurance athletes?
- How do these needs change through stages of a female's life?
- Are there any nutrition approaches that females should avoid (e.g. fasted training, low carb/high fat)
- How to best deal with topics like weight management, especially relevant if you are a coach
- What are some of the barriers that women can face to effective nutrition?
- Should women tailor their nutrition to their menstrual cycle?
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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 30, 2024
Wednesday Oct 30, 2024
- Dealing with the cold while running, swimming and cycling during the night
- It’s all about mindset
- F1 style pit stops
- Amazing restorative benefits of 10-minute power naps
- Using maths problems to pass the time
- The huge value of a support team
- Dave Robinson gives insight on the conflict of being a supporter and a loving parent
**To get a free copy of my personal daily mobility routine, please click HERE**
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.
Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
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.