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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 Nov 17, 2021
Wednesday Nov 17, 2021
This week’s guest will be familiar to most of you, regardless of whether you're a committed triathlete or not. In fact along with his brother (a podcast guest in 2 weeks' time) they are two of the most famous, and popular, Yorkshiremen of the 21st century. This will be Alistair Brownlee’s second time on the show, the first was just before his Kona debut in 2019. Today we're going to spend most of the time chatting about his new book 'Relentless: Secrets of the Sporting Elite’.
We start with a brief recap of the last two years before we get into the book. In this conversation, you’ll hear a different side to the Alistair that we have all come to know in the last 12 years as we chat about:
- Recapping Kona 2019, dealing with the pandemic, ankle injury, missing selection for the Olympics
- Enthusiasm for gravel riding, including 57 hours continuous riding at the Badlands epic in Spain
- The book - A 5-year project
- Surreal conversation in Ronnie O’ Sullivan’s mum’s kitchen
- Denise Burton with some surprises about her mum, Beryl Burton
- Ian Botham on the torpedo and the tube
- Why the term 'genius' undermines the hard work that the best sportspeople put in on a daily basis
- Searching for the answer to “why do I do what I do?"
Follow Alistair on social media on these channels:
Instagram - Alistair.brownlee
Facebook - Alistair.brownlee
Twitter - @AliBrownleetri
Buy a copy of Alistair’s new Book Relentless: Secrets of the Sporting Elite’.
Brownlee Foundation Website
Brownlee fitness Website
Badlands Gravel ride - Spain - This is the gravel event that Alistair talks about with such enthusiasm
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Nov 10, 2021
Wednesday Nov 10, 2021
This week Simon returns with Part 2 of his 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he outlines why mobility and strength play such a key role in human and athletic performance. He also has a few tips on how you can incorporate both into what probably feels like an already packed schedule.
Specific topics covered include:
- How to avoid being an active couch potato
- The importance of daily movement practice once you hit 40 and beyond
- Simple options for busy people. (TIP: it’s not that hard to find time)
- How improved mobility can lead to faster times in the pool
- Strength training to build resilience and better consistency with your swim, bike, and run training
- Key benefits of a year-round strength programme
- How to build strength in less than 60 minutes each week
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Other podcasts on mobility:
Kelly Starrett - 'How to be in the ready state
Louisa Holmes (a.k.a The White Witch) - 'How to bulletproof your body'
Shane Benzie - ‘Better movement equals better running'
Shane Benzie book "The lost art of running"
Alison Rose podcast on running injuries
My most recent strength workout on Facebook
Blog post 'Are you an Active Couch potato?'
The Stand-Up desk that I use for at least 4-5 hours every day
Paul Check article including the phrase “you can’t fire a cannon from a canoe”
You can find all of Simon’s social media links HERE
Links to some of the topics mentioned in this episode
Link to Podcast 1 (Sleep, Recovery & Nutrition)
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Nov 03, 2021
Wednesday Nov 03, 2021
In the last 4-5 years there has been a rise in the popularity of wild swimming, cold water immersion (this driven by the books and videos featuring Wim Hof), and hot/cold contrast treatments (sauna to ice barrel and back). During the pandemic, small groups sprang up all over the UK as individuals hoped to draw courage from group members during their morning dive into a cold river, lake, or ocean. As positive as many believe this to be for mental health the process is not without its drawbacks (even dangers).
My guest today is Dr. Mike Tipton. Mike is a Professor of Human & Applied Physiology working out of Extreme Environments Laboratory at Portsmouth University.
He is one of the world's leading experts when it comes to researching how humans respond to extreme environments, which means he's the ideal person to guide us through how to use hot and cold environments to enhance performance, recovery, and mental health.
In this conversation, we chat about:
- What really happens to the body when you expose it to extreme heat or cold
- How to prepare for racing in hot and humid conditions
- Why heart rate and rate of perceived exertion are better than pace and power for monitoring effort in hot races
- Can heat training provide the same benefits as altitude training?
- The dangers of cold water swimming and why you should always have a swim buddy
- Does repeated cold water exposure really have health benefits?
To find out more about Mike Tipton, please follow him on Twitter @ProfMikeTipton
Below are some links to Dr. Tipton's research that you may find useful:
Coaches, triathletes, open water swimmers and anyone who swims regularly in cold or wild water might be interested in the International Drowning Researchers' Alliance (IDRA) of which Mike is a co-Founder.
We also mentioned:
The Blue Tits Chill Swimmers- this is a good place to start if you want to find a group local to you for cold water swimming. REMEMBER: Never go cold water swimming alone.
Lewis Pugh - Ice Swimmer - find out more about him HERE at his website or watch this video of him doing the first swim across the North Pole.
You may also be interested in these articles:
Cold water immersion: Kill or cure
Heat stress and dehydration in adapting for performance: Good, bad, both, or neither?
Moving in extreme environments: Open water swimming in cold and warm water
Sudden cardiac death during open water swimming
Mike also recommended the following books that he has enjoyed recently
Barrow’s Boys - In the 1800s, John Barrow, Second Secretary to the Admiralty, launched the most ambitious programme of exploration the world had ever seen. Between 1816 and 1845 his hand-picked teams of elite naval officers scoured the globe's empty spaces.
Everest - The First Ascent. The untold story of Griffith Pugh, the man who made it possible.
Iron War - Dave Scott vs Mark Allen. The story of the greater ironman race ever.
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Oct 27, 2021
Wednesday Oct 27, 2021
This week Simon embarks on the first of a 3-week solo cast series outlining how he would set up an athlete's training programme following the High Performance Human principles.
In this episode, he describes his approach to getting the best sleep and recovery as well as the basic principles underpinning good nutrition for health and performance.
Specific topics covered include:
- How good sleep begins with what you do in the morning
- How to create the ideal sleep environment in your bedroom
- Disconnect every day to get better recovery
- Why carbs are good for your performance.
- Keto - is it really the best option for endurance athletes?
- If you want to go vegan, make sure you do your research
You can find all of Simon’s social media links HERE
Links to some of the posts mentioned in this episode
The science of Sleep - A Whoop podcast
Sleep. The best training tool you have - Nick Littlehales podcast
Some simple truths about nutrition with Adam Feit, Precision Nutrition
Optimising human performance with Dr Tommy Wood
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Oct 20, 2021
Wednesday Oct 20, 2021
What comes next after you’ve done the “Ironman Thing”?
Maybe an ultra run?
Over the last few years, there has certainly been a huge upswing in the popularity of ultra running events from the mega multi-lap Sri Chinmoy event in New York City to the hardcore Western States 100. If this is the sort of thing that's starting to float your boat then how do you make the transition from Ironman triathlete to an ultra runner?
Today's guest Andrew Simmons of Lifelong Endurance in Colorado is going to help guide us through those first steps (no pun intended) as we take a deep dive into ultramarathon training.
Topics covered include:
- Training for an ultra trail event of more than 50km - The first steps
- Walking and why it MUST be part of your ultra strategy - in training and racing
- Ultramarathon pacing - why it needs a change of mindset
- Building resilience is critical for ultra success
- Yet another guest emphasises the importance of mobility and strength!
- The value of ‘fun’ and ‘play’ in athletic training.
If you are interested in a training plan for Ultramarathon events Andy has a special discount for podcast listeners: 90% Discount on my 100km-100mile Mountain Ultra Plan | Advanced - Use code: welovesimon for $90 off, Plan is now $9.90’
To find out more about Andy Simmons please start by visiting his website
You can also find him on the usual social media channels
Instagram @coach_simmons_runs
Recent Articles:
Technical Descending: https://www.trainingpeaks.com/blog/the-trail-runners-guide-to-downhill-training-and-technical-descents/
Designing an Athlete’s Total Load: https://www.trainingpeaks.com/coach-blog/designing-an-athletes-total-load/
9 Plyometric & Strength Movements for Runners: https://www.trainingpeaks.com/coach-blog/9-plyometric-strength-movements-for-runners/
Ultramarathons:
https://www.trainingpeaks.com/blog/speedwork-for-ultra-runners
Hill Work:
https://www.podiumrunner.com/training/climb-your-way-to-speed/
Youth:
Here’s one piece on getting more kids on trails I wrote for our blog.
https://peakperformrun.com/1752-2/
Insights on Trail Running for Youth Runners - A look inside our Altitude Camp
Coaching young runners in the emerging sport of trail running
https://trailrunner.com/trail-news/lessons-learned-in-coaching-youth-trail-runners/
Episode w/ Parker Wolfe (one of the fastest kids in the US in the last 5 years)
https://open.spotify.com/episode/47X7PIEEMospT9xrQIY9km?si=ff49d5ab16e2490b
Mental Performance in Running w/ Addie Bracy
https://open.spotify.com/episode/4QKDsG5AbIXEkuTsAwQ6gJ?si=7a4b9d5ccecc4665
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Oct 13, 2021
Wednesday Oct 13, 2021
It’s been a while coming but finally, the Grumpy Old Coaches are back in the hot seats for another round of anarchy and bitchiness about things we see that just make us…..well, grumpy.
- Steve gets hot under the collar about ‘junk miles’ and why there is no such thing in cycling
- Simon gets stuck into the ludicrous concept of recovery runs for triathletes
- Marc goes off on one about HIT training and then periodisation
- Everyone gets really grumpy about fad diets
- Steve loses his cool when we discuss running technique
- The over-focus on FTP and Vo2 max causes one of the team to explode
As you can probably tell, we had a great time recording this podcast. We’ll be back with another episode at Christmas. If you’ve got topics that you would like us to get really grumpy about, send your ideas to beth@thetriathloncoach.com.
To find out more about Steve and Marc please see the links below
You can find more information about Steve Lumley HERE
Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store
You can find more about both HERE
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Oct 06, 2021
Wednesday Oct 06, 2021
We hear so many athletes say that the best performances are as much about mental strength as they are about fitness. In fact, one might also argue that it’s not just the mental strategy on race day but the way in which we organise our lives.
Today’s guest, Dr. Josie Perry, is a chartered psychologist working with those in sport, on the stage, and in business to help them overcome their barriers to success so they can achieve their goals.
She certainly believes that behaviours and environment play a huge part in the best athlete performances. In fact, she has just written a book called “The 10 Pillars of Success” and we will be discussing these pillars today, along with how they relate to you the listener.
Topics include:
- The importance of group training and a feeling of belonging
- How your values shape your training and racing
- Why the best athletes focus primarily on process and mastery rather than outcome
- Gratitude and how it helps you maintain perspective
- Pragmatic optimism and cultivated confidence
- The roles of nature and nurture in building resilience
To follow Dr. Josie Perry please first visit her website her she has lots of FREE resources available: www.Performanceinmind.co.uk
You can also find Josie on the following social media channels:
Twitter: @josephineperrry
Insta: @josephineperry76
Facebook: https://www.facebook.com/PerformanceinMind/
Go to Audible to download a FREE copy of Dr. Perry’s new book “The 10 Pillars of Success"
We also mentioned the following links in the show:
You can find lots of really good blog posts on Josie’s website HERE
Self determination Theory - find out more about this and how you can use it to boost your performance
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Sep 29, 2021
Wednesday Sep 29, 2021
On this week's show, we catch up with Precision Hydration supremo, Andy Blow as we chat about hydration and nutrition.
Andy is a Sports Scientist and the founder of Precision Hydration. He was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how individualised fluid and electrolyte replacement can make such a big difference to performance, and this led to him setting up precisionhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.
Naturally, Andy and the team at Precision Hydration have found their conversations with athletes have strayed into the world of nutrition and they're now aiming to do for fueling what they've done for hydration with the Precision Fuel range.
- The 3 levers for fuelling race performance
- Knowing your numbers
- Why your nutrition and hydration requirements change with every race
- Low carb/high fat and Keto diets for endurance athletes
- Hydration for winter training
Links to Precision Hydration
To find out more about Precision Hydration please start by visiting their website, precisionhydration.com
And these social media hangouts:
Facebook: @precisionhydration
Instagram: @precisionhydration
Twitter: @thesweatexperts
Some other links that we chatted about in the show:
FREE video calls - We talked about these in the show. If you have any questions about your hydration and fueling strategy You are more than welcome to book in for a free one-to-one video consultation with one of the Precision Hydration team. Book your call using this link: https://www.precisionhydration.com/book-a-sweat-expert-call/
To calculate how much fuel you need to perform at your best try the Quick Carb Calculator
If you are interested in understanding more about performance e hydration check out this TrainingPeaks University course, 'The Science of Hydration’
Check out this blog post to dig deeper into the great debate around fats vs. Carbohydrates. Should athletes use carbohydrates or fats to fuel exercise
Andy also mentioned the research article by Morton & Impey: Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Sep 22, 2021
Wednesday Sep 22, 2021
This week Brad Kearns is back in the hot seat as I had so much to ask him during our last conversation just a few weeks ago (you can listen to that podcast from August 4th HERE).
Specifically, I wanted to clarify questions I had about his book Two Meals a Day, chat more about the value of High Intensity Repeat Training (H.I.R.T) vs HIT training, and also take a deep dive into Brad's own daily routines and habits.
Brad is always good value, and we got into it quickly as we chatted about:
- Two Meals a Day = does this work for females and high volume endurance athletes?
- Why you have to find a diet that works for you
- Why you need to pick the right moment to start a Keto diet
- Eating as much food as possible without gaining weight
- Does H.I.R.T. training work for endurance athletes?
- Brad’s morning routine and his 5-year streak without missing a day of practice
- Strength training - micro workouts and why you should never be sore
You can find Brad on all of the usual social media channels. Start with his website HERE.
You can find all of his other social media links RIGHT HERE
Brad also has his own B.Rad podcast which you can find HERE
These are some of the books that Brad has written, and a book he's recommended:
Primal Endurance - I gifted this to over 20 clients and it had a profound impact on the lifestyle of many of them
Two Meals a Day - A simple, sustainable strategy to lose fat, reverse aging, and break free from diet frustration forever
The Four Tendencies, by Gretchen Rubin
Some of the other topics discussed today include:
Phil Maffetone, Working out and overfat
Dude Spellings, Grand Canyon Rim to Rim to Rim
Craig Marker article, HIIT versus HIRT
Bard’s morning workout, done daily
Micro workouts - I love these and have been doing my own version now for the last 2 years
'You should never be sore'- video with Firas Zahabi
Pump Street Chocolate - Brad mentions this as his new favourite choice for dark chocolate
If you're a meat-eater then take a look at this chart, Carnivore Scores
Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information.
Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life.
If you would like to help offset the cost of our podcast production, we would be so grateful. Please click here to support the HPH podcast. Thank you!
Visit Simon's website for more information about his coaching programmes. Links to all of Simon's social media channels can be found here. For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Sep 15, 2021
Wednesday Sep 15, 2021
Can you recall last year when the pools were shut during our 3 lockdowns? I think the pools were closed for approximately 30 weeks from mid-March 2020 to mid-April 2021. If you were like me, you looked for alternatives. I settled for some bungee cords with hand paddles attached. Others opted for the more exotic homemade paddling pools with a tether. The lucky ones were able to use an existing swim bench or even managed to purchase one. The most well-known of these is the VASA Trainer ergometer which was invented by today's guest, Rob Sleamaker, over 30 years ago. If you haven’t seen one then just think indoor trainer for swimming. As you can imagine, during the lockdowns of the past 18 months, demand for these products went through the roof. I wanted to find out more about how and why Rob invented the VASA Trainer, and how we as triathletes might benefit from a different approach to swim training. Rob has a wealth of knowledge and an easy way of getting his ideas across. Listen closely and you’ll pick up a few tips to improve your swimming as we chat about:
- How a VASA Trainer can improve your front crawl stroke and your swim performance
- If you use a VASA Trainer you can swim less and still improve
- Overcoming the mono-speed pull
- Why consistent swim training builds confidence
- Prioritising swim efficiency over getting faster
- The kayak analogy - why drag slows you down and how to minimise drag in your stroke
- Rob’s 3 keys reasons why you will benefit from using a VASA Trainer
If you would like to follow Rob or find out more about the VASA Trainer please visit these places:
To follow Rob, Facebook
To Follow VASA Trainer
Instagram - @vasatrainer
If you would like to find out more about VASA Trainer, please visit their website HERE
Rob mentioned his recently published book, Triathlon Freestyle Simplified. You can purchase your copy HERE
You can find many videos including the Karlyn Pipes swim video series with VASA Trainer HERE
VASA Trainer have many articles in their blog section HERE including:
- Pandemic swimming success: How Swimmers & Triathletes used a special swim training machine during the age of COVID 19
- A typical VASA swim workout
- How to improve triathlon open water swim performance
We talked about the Clif Bar commercial with a hilarious take on how to prepare for the roughness of an open water swim start. Watch it 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.