Simon Ward, The High Performance Human Triathlon Podcast
4 swim coaches argue about how to swim faster * Adam, Kate, Carl, and Simon

4 swim coaches argue about how to swim faster * Adam, Kate, Carl, and Simon

March 9, 2022

Podcasts and Facebook threads about swimming always seem to generate a lot of interest. This might be because becoming a faster swimmer is an enigma to most triathletes. Along with the endless search for faster times is the preponderance of information out there telling us how we can get faster. We hear about a training method that works really well for some people and we try it ourselves. After a few weeks, we haven’t really improved so we look for something else. The grass is always greener, right? But, it may not be any better. Just different grass!

This week I’m trying something new. I invited 3 accomplished triathlon coaches (all L3 BTF qualified) who have backgrounds in swim coaching. The goal is to see how much their approaches differ or match up and whether we can all find some common ground on what really works and what to avoid.

Topics covered include:

  • The fundamentals we all need to get right
  • Why you should practice skills NOT drills and which skills in particular
  • Why kick is king!
  • Toys we like, toys we don’t
  • Does a polarised approach to intensity work for swimmers?
  • How often should you be swimming in open water during the summer?

To follow our coaches, please use the links below.

Kate Offord

Website www.smilingtricoach.co.uk

Facebook virtual community https://www.facebook.com/groups/2937438822976147/

Facebook https://www.facebook.com/smilingtricoach/

Instagram  @smilingtricoach 

If you are local and want to try out for the Altrincham Swim club please click HERE

Adam Gibson

Website - www.greenlightpt.co.uk

Facebook - www.facebook.com/greenlightpt

Twitter - @greenlightpt

Instagram - @greenlightpt

 

Carl Botten - Orpington Ojays SC and Crystal Palace Triathletes

Website :-www.thetriathlonacademy.co.uk

Facebook - https://www.facebook.com/thetriathlonacademy/

 

Here are some other links to topics in the show:

Kate’s favourite book

Peak Performance - Steve Magness/Brad Stulberg 

She also recommends following these folks on Twitter

Brad Stulberg on Twitter @BStulberg

James Gibson on Instagram - https://www.instagram.com/jamesgibson____/

 

Adam & Carl's favourite book: Swimming Fastest - Ernest Maglischo

 

Carl also recommends this book: The Life Changing Magic of not Giving a F**k by Sarah Knight

And these swim videos by Bill Sweetenham (Former GB swim director of performance)

https://www.youtube.com/watch?v=_0zc1Mq1y4U

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.

Are you ready to HIRT? High intensity training with luxurious rests! * Craig Marker

Are you ready to HIRT? High intensity training with luxurious rests! * Craig Marker

March 2, 2022

We’ve talked about High-Intensity Interval Training quite a bit on this show and I’m a big fan. I use it regularly myself in all forms of training and I prescribe it for my athletes. I must confess that when I attempt the daddy of all HIT sessions, Tabata Intervals, I feel like my heart is going to explode. The problem for me is that if I try sticking to the exact protocol it's impossible to hold max power for even 1 bout of 20 seconds, never mind 7 more. So I end up adjusting the protocol to something more manageable. Now however I offer you an alternative. High Intensity Repeat Training (H.I.R.T.) which we are going to talk about in today's call with Craig Marker. Craig is a psychologist with a passion for strength training and kettlebells in particular. So in addition to HIRT intervals, we have lots more to talk about including:

  • The origins of H.I.R.T. intervals and why you should try it
  • Learning to love luxurious rest intervals
  • Why too much choice leads to paralysis
  • Kettlebells, greasing the groove, and frequency vs volume in strength training
  • Being anti-fragile

You can follow Craig at the following places:

Website - Craigmarker.com

Twitter - @antifragileself

 

Links to some of the discussion topics in the show

Books

Anti-Fragile: Things that gain from Disorder Nasim Nicholas Taleb

Adapt: Why success always starts with failure  Tim Harford

Becoming a Supple Leopard Dr Kelly Starrett

The One Minute Workout  Martin Gibala

Easy Strength Dan John & Pavel Tsatsouline

Simple & Sinister Pavel Tsatsouline

The Paradox of Choice: Why More Is Less  Barry Schwartz 

 

If you would like to get hold of a list of all the books recommended by our podcast guests, please email Beth@TheTriathlonCoach.com.

 

Craig also referenced these research papers:

Craig wrote for StrongFirst ‘Why does exercise make us healthier'

And you can read about the research behind this here:

Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. The Journal of Physiology

 

Vince Giuliano -  Grand Unifying Theory of biology health & aging

 

Craig has also written these articles which you may be interested in

When Too Much Choice is Bad for your Training

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.

Breaking down the TGU

Train your body to learn holding heavy weights overhead

Greasing the Groove: How to make it work for you

 

These are a couple of kettlebell exercise videos you might find useful

Waiters walks with Dan John

TGU with Dan John

Finding what works for you * Mark Osborne

Finding what works for you * Mark Osborne

February 23, 2022

Today is episode 239 and this show has been alive and growing for 4 1/2 years! During that time we've had lots of amazing guests and shared some really interesting (and what I consider to be very useful) information.

Occasionally I get emails from listeners informing me that they followed the advice from a certain guest. George Dallam’s Nose Breathing podcast recently was one that generated several positive responses.

Today's guest is Mark Osborne. Mark has been a listener to most of our podcasts and a few weeks ago he emailed me to say that his journey of the last few years has largely been based around experimenting with many of the topics raised. If you are sceptical about whether some of this stuff works and how “out there" it is, you need to listen to this story of self-experimentation, many failures, lots of successes, but overall a huge leap forward in fitness and health. Some of the topics covered include:

  • The importance of having an open mind and being mindful
  • Being willing to adapt
  • The value of self-reflection
  • A holistic approach to life (being fit for life which enables sport, as opposed to being fit for the pure sake of sport)
  • A better mental approach to failure 
  • Natural fitness is the key to performance - introducing standing and not sitting all day, natural mobility is better than stretching
  • Just enjoy what you're doing 
  • Keep it simple
  • Find what works for you and your body
  • Know yourself and yearn to know more
  • Good mobility is the key to a natural run technique 
  • You don't always need tech

Links to some of the previous podcasts that had a real influence on Mark's thinking

MAF training & reducing sugar intake - Phil Maffetone Part 1 & Part 2 - 

Mobility - Louisa HolmesKelly Starrett

Primal Endurance Part 1 & Part 2 - Brad Kearns

Fast Over 50 - Joe Friel

Low Carb/High fat - Prof Paul Laursen

Recovery - Christie Aschwanden

Swim Technique - Karlyn Pipes

Running Technique - Shane Benzie

 

Influential Books

Lost Art of Running - Shane Benzie

Feet in the Clouds - Richard Askwith

Born to Run & Natural Born Heroes - Chris Macdougall

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.

How to run downhill very fast * Andy Peace

How to run downhill very fast * Andy Peace

February 16, 2022

Hands up all those who have participated in an ultra-distance gravel bike ride or trail running event? Perhaps you've been seriously considering one for this coming year as a bit of a change. Gravel bike riding and ultra running events have grown in popularity with triathletes especially since multisport events were so restricted in 2020 and 2021. In Yorkshire, we’ve had versions of these for many years and the granddaddy of each is the Yorkshire 3 Peaks events. The running event takes place at the end of every April, and the Cyclo-Cross race is in September. For the majority of us, these would be 4-6 hour challenges but for today's guest, Andy Peace, they go by much faster. In fact, Andy has the honour of being the ONLY person to hold the record for both at the same time and one of only two people to win both events in the same year (1996). His running record still stands to this day, some 25 years after it was set.

Andy is an unassuming down-to-earth Yorkshireman and I’m sure you’ll enjoy this conversation. Maybe you’ll even be inspired to enter one or both of these events yourself! You have to be quick off the mark though. Both fill up in a matter of hours and are heavily oversubscribed. Some of today's discussion topics include:

  • Comparison of fell running culture vs triathlon
  • How to train for fell races and cyclocross events
  • Why is Yorkshire such a hot bed for top class fell runners
  • When Andy discovered that he was quite good at duathlon
  • The value of community and training with your friends

Andy doesn’t do much social media so as much as you might want to, it's difficult to follow him. 

Some of the topics that we discussed today were:

Fell Running Association

Cyclo-Cross association

Yorkshire 3 peaks running event

Yorkshire 3 peaks cycle cross

Tom Pidcock winning the World Cyclo-Cross Championship 2021

Tom Moses losing his handlebars in the 3 Peaks cyclocross race

Zofingen Powerman

 

We talked about this book a lot, "Feet in the Clouds”. If you want a brilliant insight into this community, this book is a must-read!

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.

How sleep can boost your health, fitness and mind * Dr. Meeta Singh

How sleep can boost your health, fitness and mind * Dr. Meeta Singh

February 9, 2022

Sleep is the rockstar of recovery, and in an ideal world, it would occupy about 1/3 of our life.  But thus far I've only recorded 2 podcasts on the subject. It's time to put that right with today’s guest, Dr. Meeta Singh. Dr. Singh is a board registered physician and psychiatrist with a specialty in the applied science of sleep. She spends a lot of her time working with C-suite executives and elite athletes. Regardless of the individual, however, the benefits of sleep are huge and overlooked (how many times do I say that each week?). I think you’ll appreciate the articulate way in which Dr. Singh outlines these benefits and I'm confident that by the end of this podcast you’ll be looking for more ways to improve the quantity and/or quality of your sleep each night. Topics covered include:

  • The stages of sleep and why each plays an important role
  • Your short and long-term health and the impact of sleep (TIP: pay attention to the part about COVID)
  • Your daily routine and how to change it to get better sleep
  • Caffeine and why even if you can drink coffee late in the evening and fall asleep, it still affects your ability to get deep sleep
  • Waking up in the middle of the night and why it's entirely normal
  • Are sleep trackers accurate, valid, and worth the money?
  • Advice for shift workers

To find out more about Dr. Singh you can find her in the following places:

Website

Facebook

LinkedIn

Instagram

Twitter @meetasinghmd

We also talked about these topics:

Sleep deprivation and ethics

Whoop podcast - Impact of stress on sleep performance and executive functioning

If you are interested in a Whoop sleep tracker then please click on this LINK to get 1 month FREE

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.

How to really swim faster - elite swim coach reveals his secrets * Russ Barber

How to really swim faster - elite swim coach reveals his secrets * Russ Barber

February 2, 2022

Every time I open a Facebook chat room I see at least one thread on swim technique. Much of it is nonsense and overly focussed on elements that will have only a minor impact. You’ve heard me say many times that before you put the icing on the cake, you have to make the cake. This means working on the fundamentals. In today's podcast, I’ll be chatting with Russ Barber, swim specialist for British Triathlon who is working specifically with the high performance athletes at the Leeds Triathlon Centre.

Russ and I are going to be chatting about what is really important if you want to improve your swimming. So, if this is you, please set aside an hour and get your notebook out. It's a great conversation and, like all Yorkshiremen, Russ tells it straight. We cover:

  • The 3 elements Russ looks for first when working with a new swimmer
  • Swim drills you should AVOID (and why), and which ones you should continue with
  • Kicking - why it's CRITICAL for a good stroke, and why it MUST be part of your workouts
  • Polarised training for swimmers
  • One set you must include in EVERY swim workout
  • The benefits of using ankle bands
  • Some tips for open water swim training

 

Russ doesn’t really do social media but he does a swim coach education network on:

Twitter - @Russ_SCNetwork

Facebook - https://www.facebook.com/SwimCoachNetwork

LinkedIn - https://www.linkedin.com/in/russ-barber-265993147/

 

Topics we chatted about in the podcast:

Alexander Popov swimming technique

Video 1

Video 2

Popov Documentary

Swimming with an ankle band- why you need to keep a high cadence

Kick on side drill

Russ also recommended the following two books

'The Storyteller' - Dave Grohl (Foo Fighters) - I’m currently reading this one. It’s great!

‘Relentless' - Alistair Brownlee - You can hear Al talk about writing this book in a recent podcast 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.

Adults can play too - How to make workouts more fun * Darryl Edwards

Adults can play too - How to make workouts more fun * Darryl Edwards

January 26, 2022

Darryl Edwards is back in part 2 of our conversation about PrimalPlay.

Having laid the groundwork in Part 1 (Why working out isn’t working out that well) Darryl and I chat about his own daily habits. If you listened to part 1 you might have heard Darryl speak about how a health scare in his 30’s caused him to take a close look at how he was living his life, so we talk about:

  • Darryl’s approach to sleep including sleep hygiene and sleep tracking
  • Protein, hydration, and NO caffeine!
  • HIT, HIRT, and PHA training
  • Using your natural environment as a gym
  • Sprint training and scaring joggers in the park - seriously!
  • 3 top tips on how to include PrimalPlay into your own workout schedule

 

To find out more about Darryl you can find him in these places:

Website

Instagram fitnbessexplorer

Twitter @primalplay

Facebook fitnessexplorer

YouTube

LinkedIn

 

Some of the other topics we chatted about in the show can be found here:

Darryl’s TedX talk “Why working out isn’t working out”

Find some of Darryl’s blog posts 

Play for Health 

Stand Up desks - Why Standing can be better for your health than sitting

Books by Darryl including My First Animal Moves

Gym Jones

The film ‘300’ - Video showing some of the workouts the actors were doing

High Intensity Interval Training discussed in this podcast with Prof Paul Laursen

Peripheral Heart Action (PHA) training. An alternative to HIIT

Dr Craig Marker on HIT vs HIRT training

 

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.

Why working out isn’t working out that well * Darryl Edwards

Why working out isn’t working out that well * Darryl Edwards

January 19, 2022

Do you remember the last time you really had fun working out? I don't mean the feeling of satisfaction. I’m talking about having so much fun that you don't notice the time pass. For me, I know it when I’ve been mountain biking through the mud. It reminds me of when I was little and I used to come home absolutely caked in filth. My mum would roll her eyes and then I was sent upstairs to have a bath. As adults, it feels like we have lost the art of playing.

Today's guest is Darryl Edwards who founded the company ‘Primal Play’. Primal Play is about using the natural environment and workings with small groups to create a workout. I may not be explaining it well here but you’ll get the picture when you listen to the show, and today is part 1 of a 2-part show.

In this week's episode we chat about:

  • The transition from Investment Banking Technologist to movement coach
  • How Darryl's own health proved to be the catalyst for making a lifestyle and work change
  • Why parents are getting their children down
  • The shocking truth about why limiting the freedom of children to roam is affecting their long term health
  • Why working out isn’t actually working out that well

 

To find out more about Darryl you can find him in these places:

Website

Instagram fitnbessexplorer

Twitter @primalplay

Facebook fitnessexplorer

YouTube

LinkedIn

 

Some of the other topics we chatted about in the show can be found here:

Darryl’s TedX talk “Why working out isn’t working out”

Gym Jones

The film ‘300’ - Video showing some of the workouts the actors were doing

The Big Short film

The Big Short film

Find some of Darryl’s blog posts 

Books by Darryl including My First Animal Moves

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.

How to improve your health and athletic performance with nose breathing * George Dallam, PhD

How to improve your health and athletic performance with nose breathing * George Dallam, PhD

January 12, 2022

You may recall that in my recent podcast with Patrick McKeown from the Oxygen Advantage we chatted about nose breathing, something I've been interested in for a while now. This topic came to my attention when listening to Phil Maffetone speak, as well as in reading Primal Endurance.

Today's guest, George Dallam, is an exercise physiologist and triathlon coach and was recommended by Patrick because of his interest in nose breathing. Please have a good listen and if you are so minded, give it a go. You may find that it improves your health and performance. I found this conversation a great learning experience and I hope you can give this a try.

In today's call, we cover the following topics:

  • George explains the underpinning physiology of breathing
  • Differences between oral and nose breathing
  • Why nose breathing is better for your health
  • How to use a neti pot to clear mucus from your nasal cavity
  • Simple steps to help you get started with nose breathing
  • The nose breathing paradox - it doesn’t have to slow you down
  • David Rudisha breaking the world 800m record while nose breathing

To read some of George’s research papers and blog posts, please visit these links:

Website: https://www.csupueblo.edu/profile/george-dallam/index.html

Researchgate Site:  https://www.researchgate.net/profile/George_Dallam

Blog: https://triathlete.science.blog/

 

We also talked about the following topics:

David Rudisha breaks the 800m world record while nose breathing

The Pose method of running

Turbine nasal dilator

Neti Pot sinus irrigation

We got a bit sidetracked talking about barefoot running and Pose method. You can find 3 great series on running technique here on Ross Tuckers Sportsscientists.com website

 

My recent podcast with Patrick McKeown on Breathing

George mentioned the book Indian Running

We also talked about Born to Run

 

Some research papers to read:

What happens when you attempt maximal work and are not adapted to nasal breathing:

Comparison of maximal oxygen consumption with oral and nasal breathing. Australian Journal of Science and Medicine in Sport, 27(3), 51-55.  https://pubmed.ncbi.nlm.nih.gov/8599744/  

What happens following adaptation:

Effect of nasal versus oral breathing on Vo2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. International Journal of Kinesiology and Sports Science, 6 (2), 22-29.   http://dx.doi.org/10.7575/aiac.ijkss.v.6n.2p.22       

 

Review Paper on Effect of Nasal versus Oral Breathing During Exercise:

The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review, Journal of Sports Research, Volume 7, 1, pp 1-10.https://www.consciousbreathing.com/articles/shut-your-mouth-save-your-life/ 

 

What we are doing to ourselves by breathing orally (developing EIB most obvious thing):

Airway dysfunction in elite athletes--an occupational lung disease? Allergy.   https://pubmed.ncbi.nlm.nih.gov/24117544/ 

 

The effect of nasal breathing acutely on EIB:

Triathlete adapts to breathing restricted to the nasal passage without loss in VO2max or VVo2max. Journal of Sport and Human Performance, http://dx.doi.org/10.7575/aiac.ijkss.v.6n.2p.22 

 

Effect of the oronasal breathing route on sulfur dioxide-induced bronchoconstriction in exercising asthmatic subjects. https://pubmed.ncbi.nlm.nih.gov/7091868/ 

 

Effect of nasal and oral breathing on exercise-induced asthma. https://pubmed.ncbi.nlm.nih.gov/7318162/

The beneficial effect of nasal breathing on exercise-induced bronchoconstriction. . https://pubmed.ncbi.nlm.nih.gov/677559/ 

Why we should all be using nasal irrigation regularly (especially if breathing nasally during exercise) and not just when getting sick:

Do saline water gargling and nasal irrigation confer protection against COVID-19? https://pubmed.ncbi.nlm.nih.gov/33046408/ 

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.

How to thrive rather than just survive in 2022 * Jonathan Ward

How to thrive rather than just survive in 2022 * Jonathan Ward

January 5, 2022

This week I’m returning to a podcast that I recorded in March 2021 with my brother Jonathan. In the podcast, we talk about self-compassion, which is a subject that is not usually linked with endurance sports. However, if you pay close attention you'll discover that far from being something light and fluffy it's really important if you want to develop the resilience and mental toughness that will help you to thrive as a human and an athlete.

During our chat we discuss:

  • Jonathan explains what self-compassion is and why it's different from self-pity and self-indulgence.
  • The 3 key components of self-compassion
  • How self-compassion creates healthy behaviours and has positive long term benefits
  • Resilience and ‘bouncebackability’
  • Self-criticism is NOT a motivator and why positive self-talk is better
  • When you feel under pressure the 2 questions that you must ask yourself
  • How to practice self-compassion

To find out more about Jonathan visit his website, Courageous Living Coaching

You can also find him on Instagram - courage.coach

Jonathan has a new course on 'Mindful Self Compassion' starting on January 19, 2022

You can find out more about that HERE

To find out more about Brene Brown visit her website, https://brenebrown.com

Brene Brown Ted Talks:

The power of vulnerability

Listening to shame

Brene Brown's book, Daring Greatly

To find out more about self-compassion please go 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.

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