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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 Jul 21, 2021
Wednesday Jul 21, 2021
Running is good for you, right? Well is it? A few years ago, Jim Fixx, who was credited with helping start America's fitness revolution by popularizing the sport of running, died while out for a run. Now that doesn’t sound good.
So if you really wanted to know the answer why not ask someone who really knows? Like a doctor who runs.
That’s where today's guest comes in. Dr. Juliet McGrattan worked as a General Practitioner for 16 years and now uses her medical knowledge and love of running to help and inspire others to lead active lives. In her latest book, Run Well: Essential Health Questions and Answers for Runners, she does just that. She gets all sorts of questions from the simple to the serious and occasionally the humorous ones. If you’ve ever had a question about running Juliet probably answers it in the book. In today's show, we pick through some of these, including:
- Will running damage my knees?
- What's the best time of day to run?
- If I have sex the night before the race will it have a negative impact on my performance?
- Can I still run if I have had a knee replacement?
- How soon can I run again after an operation?
- Will running make me smarter?
- Is there ever a time when running would be bad for my long-term health?
To purchase Juliet’s latest book, Run Well: Essential Health Questions and Answers for Runners
And her first book, Sorted: The active women’s guide to health
To find out more about Dr. Juliet McGrattan use these links:
Website https://drjulietmcgrattan.com/
Twitter @DrJulietMcG https://twitter.com/DrJulietMcG
Insta: @drjulietmcgrattan@hotmail.com https://www.instagram.com/drjulietmcgrattan/
FB: @DrJulietMcGrattan https://www.facebook.com/DrJulietMcGrattan/
261 Fearless https://www.261fearless.org
Blog: https://drjulietmcgrattan.com
We also chatted about the following resources that you might be interested in:
Juliet's recommended book is When Running made history by Roger Robinson
Katherine Switzer talks about being the first woman to enter the Boston Marathon
Studies of the effect of running on the Hippocampus and Neurogenesis:
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 Jul 14, 2021
Wednesday Jul 14, 2021
The papers, internet, and magazines are all full of the latest guidance on how to lose weight, stay fit, live longer, etc.
Unfortunately, a lot of the headlines are just clickbait, and rather than clarifying the situation to make it easier for the person in the street to understand. Even I feel confused sometimes, and I’m supposed to know what I’m doing.
I can't think of a better way to get to the real truth than to talk to a man who has spent his life researching these topics.
Today’s guest is Michael Gleeson, Emeritus Professor of Exercise Biochemistry at Loughborough University. He retired in 2016 after 40 years of research and teaching mostly related to the diet, metabolism, health, and performance of athletes. He had a particular interest in the effects of diet and exercise on the function of the immune system and is a Past-President of the International Society of Exercise and Immunology (ISEI). He has provided advice on minimising risks of infection and nutritional strategies to maintain immune function to numerous sports clubs and organisations.
He has co-authored several books on exercise biochemistry, sports nutrition, and exercise immunology, and he's published over 200 research papers in scientific and medical journals. He is still an active science writer and in 2020 he released a series of healthy lifestyle guidebooks: Eat, Move, Sleep, Repeat; Beating Type 2 Diabetes, and The Pick’n Mix Diet written for the benefit of public health.
When you speak with someone like Mike you start to realise that there are a small number of simple life guidelines that are pretty easy for us all to follow and we talk about these and more, as we discuss:
- The concept of optimal health – it’s more than just the absence of illness
- Lifestyle behaviours you can change to achieve optimal health (basically amending your habits in relation to exercise, nutrition, sleep quality, and sleep hygiene)
- How to eat a healthy diet
- How regular exercise can combat chronic disease (CHD, T2D, etc)
- How much and what sort of exercise is best to get the health benefits.
- What is the best type of exercise for fat burning?
- The best way to lose excess weight (fat) without sticking to one boring diet for weeks on end
- Why sleep is important for health and how to improve your sleep quality
- How to avoid common illnesses including COVID19
- The advantages of a multi-diet plan for effective, healthy, weight loss
To follow Mike you can find him on:
His personal website: The Prof4Health:
Facebook: Professor Michael Gleeson
Twitter: @profmikegleeson
Prof Gleeson’s published books include:
Sport Nutrition co-authored with Professor Asker Jeukendrup.
The Pick’n Mix Diet written for the benefit of public health.
Some interesting podcasts with Mike:
Podcast with Mark Foster of Loughborough University about "Can supplements boost your immune system?" recorded May2020.
Podcast about Beating Type 2 Diabetes with nutritionist Matt Gardner recorded April 2021.
Podcast about immuno-nutrition with the Marathon Medic, Amy Boalch released 10th May 2021.
If you're interested in some of the research around the topics we discussed today, Mike suggested the following papers:
COVID-19
Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health
The COVID-19 pandemic and physical activity.
EXERCISE, NUTRITION AND IMMUNITY
Consensus statement: Immunonutrition and exercise.
Recommendations to maintain immune health in athletes.
HEALTHY EATING
Growing older with health and vitality: a nexus of physical activity, exercise and nutrition.
EXERCISE AND DIETS FOR WEIGHT LOSS
Determination of the exercise intensity that elicits maximal fat oxidation.
“Calories in, calories out” and macronutrient intake: The hope, hype and science of calories.
SUPPLEMENTS
A toast to health and performance! Beetroot juice lowers blood pressure and the O2 cost of exercise.
Is there an optimal vitamin D status for immunity in athletes and military personnel?
Vitamin D and the athlete: Current perspectives and new challenges.
Probiotics supplementation for athletes - clinical and physiological effects.
SLEEP AND HEALTH
Evidence of disturbed sleep and increased illness in overreached endurance athletes.
Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies.
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 Jul 07, 2021
Wednesday Jul 07, 2021
One of the questions that I get asked most by triathletes is, “What do I eat on race day?” However, if you only start to think about your nutrition on race day then you may be missing a trick. It might be a better option to think about race week nutrition.
In this week's podcast, sports dietitian Dina Griffin takes us through the 7 days leading up to a long-distance triathlon (140.6 miles). If you race shorter events we haven’t forgotten about you. We cover everything from sprint to Ironman and we also touch on long-distance events from swimming to ultra-marathon and cycle sportive. Whatever your A race is, you'll find the information contained in this podcast unmissable as we discuss:
- What changes to make in race week, and when?
- Is carbo-loading relevant or necessary?
- What to eat the day before your race
- Race week hydration strategies
- Does cutting out caffeine really give you a bigger boost on race day?
- How to reduce the potential for GI issues on race day
- Should you choose solids, gels, or drinks to fuel your race?
- Do drinks containing protein really help?
- Can you eat real food during your Ironman?
- Nutrition strategies if you're travelling to an event
- Post-race nutrition and how to speed up your recovery
To find out more about Dina Griffin, please visit her website https://nutritionmechanic.com/
You can also find Dina on:
Instagram - https://www.instagram.com/nutritionmechanic/
Facebook - https://www.facebook.com/dina.howtongriffin
To receive a monthly newsletter from Dina own the specific topic of nutrition for peri-menopausal nutrition please CLICK HERE
Dina also has a new programme - The Nourish Circle - starting in the Autumn. This is for Women 35+ to connect, redefine, and unleash their vitality by modifying nutrition and recovery.
You can get on the list for the next course and find more details HERE
Book recommendation
Dina is currently reading this book
Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy - by Hermann Pontzer
She also recommended:
Tiny Habits - BJ Fogg - The small changes that change everything
Here's a link to listen to the previous podcast with Simon and Dina on Female specific 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 Jun 30, 2021
Wednesday Jun 30, 2021
British Triathlon is one of the dominant nations in global triathlon and we have some fantastic talent at both ITU and Ironman distances. The growth of the sport in the last 15 years has been phenomenal. You may be one of those who entered the sport in the 21st century but what do you know of the previous generation? The super athletes who helped build the foundations for the Brownlee’s, Taylor Brown’s, and Yee's of today? Sadly performances and exploits of these athletes are often overlooked and so I’m on a mission to highlight the legends of British triathlon who I admired when I was starting out in the sport. Today my guest is one such legend, Michelle Dillon.
Michelle, founder of Team Dillon, is a former World and European champion and two-time Olympian. After her successful career was cut short by a back injury in 2008, Michelle turned her attention to helping others achieve their goals.
Michelle is now an Olympic Coach who works with all levels of athletes from beginners to high profile Elite athletes.
She has helped numerous triathletes realise their potential through her unique combination of energy, passion, and enthusiasm, coupled with the knowledge and experience of someone who has been coaching for as long as 20+ years and competed at the highest level.
After being away from competing in the sport for 10 years, Michelle made a comeback to racing at the World 45-49-year-old Age Group sprint championships in 2018 on the Gold Coast. Michelle not only became AG World Champion but also clocked the fastest time across all age groups for the sprint distance! She also became World Age Group champion in 2019 in Lausanne, and is looking forward to competing in the 2021 season and for many years to come, as long as the body will allow!
As usual, this is a comprehensive chat covering a range of topics including:
*Starting out as a runner
*I’m a triathlete …but I can't even swim 50m
*Even pro athletes have injury problems - The long term hip injury
*When an operation forces retirement, and it's a relief
*The transition to coaching
*Racing as an age grouper
If you'd like to follow Michelle please visit the Team Dillon website:
You can also find her at the following social media hangouts:
Facebook: https://www.facebook.com/teamdilloncoaching/
Twitter: https://twitter.com/Teamdillon
Instagram: https://www.instagram.com/teamdilloncoaching/
Other links from our chat
Behind the scenes with Michelle & Stuart - Sigma sports ambassadors
Athens 2004 - Women’s Olympic triathlon - Michelle finished 6th
Sydney 2000 - Women's Olympic Triathlon
1994 Commonwealth Games - Women’s 10000m
Michelle talked enthusiastically about her Pilates Reformer machine
Book recommendation
Fast after 50:How to race strong for the rest of your life by Joe Friel
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 Jun 23, 2021
Wednesday Jun 23, 2021
Some of my work in the last 15 years has involved coach education for British Triathlon, generally at Loughborough University. Often we invite guest presenters to deliver on specialist subjects and that is how I met today’s guest, Dr. Jamie Pringle when he came to speak on physiology for triathlon.
Jamie is an applied sport scientist who has held various leadership roles within the British world-class sports sector, including Head of Science for British Athletics and Lead Physiologist for the English Institute of Sport, along with research, innovation, and education responsibilities. He worked across three Olympic cycles providing physiological support to a number of medal-winning national governing body programs. Most recently, Jamie was involved in the creation of the Boardman Performance Centre - a science, engineering, and medicine facility working with all levels of cycling performance - and now leading a similar venture with Vorteq Sports. He received his Ph.D. from Manchester Metropolitan University in Exercise Physiology, examining cardiorespiratory and muscle metabolism aspects of high-intensity exercise. He maintains an active research and reviewing profile in collaboration with various universities and higher education funding councils. Jamie has 20 years of experience in advising cyclists and other endurance athletes and has coached riders to over 80 national titles and multiple British records.
It’s been a while since Jamie and I have chatted, so in addition to asking him about his work experiences, I also wanted to ask him some basic physiology questions to help you get a better understanding of how best to prepare for your triathlon races.
Buckle up for a physiology 101 with Dr. Jamie Pringle as we discuss:
- Is coaching a science or a black art?
- The crucial role of self-awareness in achieving performance goals
- What Jamie learned from the wind tunnel to help you go faster on the bike
- What you should focus on to be a better endurance athlete
- If you want to build endurance capability, do more volume
- Can we get along with just 3 training zones?
- Polarised training - does it work if you only have 8-10 hours/wk to train?
- Some training tips for older athletes (>50y.o.)
To follow Jamie and find out more about the work he does please visit his website, https://www.psdistillery.co.uk/
And also Vorteq Sports, developing the world's fastest performance products
You might also like https://silverstonesportshub.co.uk/
To follow Jamie and Vorteq on social media please use Twitter
Books
Jamie recommended several books during our chat
For the best physiology book available McCardle Catch & Catch
And the book he has read most recently which had a significant impact
Better by Atul Gawande - a surgeon's notes on performance
And if you just want a good read
Bill Bryson “A Short History of Nearly Everything”
Jamie also thought that Bill Bryson did a pretty good layman’s job at explaining the body in this book “The Body: A guide for Occupants"
Research
Some general links:
https://www.outsideonline.com/1745511/alex-hutchinson
https://www.researchgate.net/profile/Stephen-Seiler
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 Jun 16, 2021
Wednesday Jun 16, 2021
Two weeks ago we published episode 200 of the High Performance Human podcast. I thought it would be fun to look back at those conversations and see if I could pick out some key lessons. As you would imagine when you speak with smart people, each of them at the top of the tree in their chosen field, there were a lot of lessons but some kept appearing in my list.
In today's solo podcast, I’ll outline the 5 lessons and dive a bit deeper, highlighting some of the guests who talk about their importance.
The 5 lessons are
- Keep it simple
- Find what works for you
- Focus on the process, not the outcome
- Pull the big levers
- We are all on a continuum
One more thing that I have come to realise is this. The 200+ podcasts have been a tremendous source of knowledge and learning from a wide variety of people. In time I’ll try to disseminate more of these lessons, but for now, please enjoy this podcast and possibly reflect upon how you can or already do apply each of these 5 to everything that you do.
You’ll be amazed how the approach to a complex life or sport like triathlon can be made remarkably simple.
During this episode I reference a large number of previous podcasts. Each of them is listed below under the key lesson. However, if you do take time to listen again you may find that the podcast in question has lessons that fall into each of the other categories.
Keep it simple
Bernie Shrosbree on why tech does his head in
Stephen Seiler - Hierarchy of Training Needs - Just train
Shane Benzie (The Lost Art of Running) - to run better, just move better
Marc Bubbs (peak & peak40) - getting the basics right
Adam Feit (Precision Nutrition) - Simple truths about nutrition
Mike James (The Endurance Physio) - sexy sells but boring is best
Steve Cotter on Kettlebell training and basic lifts
Dan Plews - top 3 tips for AG athletes keeping training simple
Find what works for you
Tommy Wood - if it's working, why change?
Toby Baxendale - making a success of life when you are labelled educationally sub normal
Sanjay Rawal (Run & Become) - running as a conversation. Between mind, body spirit
Christie Aschwanden (Good to go. How to eat sleep & test like a champ) - recovery
Brad Kearns (Primal Endurance, Primal Blueprint) on ignoring trad periodisation models and working into your own lifestyle - Part 1 & Part 2
Focus on the process, not the outcome
Malcolm Brown - enjoy the process of running. No distractions
Being the best that you can be - Mandy Hickson (Officer not a Gentleman)
Cath Bishop (The Long Win) - Mastering the process. Being the best that you can be
Pull the big levers
Louisa Holmes Part 1 & Part 2 - staying uninjured
Ali Rose - staying uninjured
Mike Lombardi (Whoop) - sleep & behaviour change
Gut Function - Bella Lindemann
Dave Scott - Strength training for athletes
Jess Elliott - Move better to build resilience
Karlyn Pipes - mobility for swimming
We are all on a continuum
Mimi Anderson - ultra running. Just keep moving forward.
Laz Lake - Barkley Marathons, Big Dog’s backyard Ultra
BBC article on Big Dogs Backyard Ultra
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 Jun 09, 2021
Wednesday Jun 09, 2021
One thing I have learned with age is that what I took for granted in my 20's and 30’s no longer applies. I used to be able to eat and drink what I liked and it didn't seem to have any impact on my health or my weight. On the flip side, I also used to think that health and fitness inevitably declined once one entered their 40’s. That's not true either.
In recent years we have learned that with a mindful approach and purposeful planning it is more than possible to continue improving health and fitness well into your 60’s.
Today's guest is Dr. Marc Bubbs, author of Peak: The New Science of Athletic Performance that is Revolutionising Sports. Today he's returning to the show to chat about his new book, Peak 40: The New Science of Mid-Life Health for a Leaner, Stronger Body and a Sharper Mind.
This latest offering outlines some of the slightly different approaches to nutrition, exercise, recovery, and mindset that we should all be considering to enjoy the best mid-life health possible. As in his previous book, Marc has sought out the latest science to support his advice.
Topics discussed include:
- Why you are a product of your environment and how you can shape the path for the future
- Mid-life weight gain - Carbs are not the problem, it’s refined sugars and processed food you should be focusing on
- Protein, and why you should up your intake as you get older
- Why movement practice matters more as you hit your 40’s
- Chronic cardio vs lifting weights
- Understanding yourself and your core values
- Getting older isn’t all downhill, BUT mindset and mindfulness play a huge role in maintaining an optimistic outlook
- Marc’s simple steps to awesome mid-life health
To find out more about Dr. Marc Bubbs please visit his two websites:
DrBubbs.com and AthleteEvolution.org
You can follow Dr. Bubbs on these social media channels
Visit this page peak40 to order your copy of Marc’s new book
And of course, there is his original book Peak - The New Science of Athletic Performance.
The book is also a #1 Best Seller on Audible in the USA!
Check out the Dr. Bubbs Performance Nutrition Podcast on YouTube,iTunes, etc. SUBSCRIBE and you won't miss any of the world-leading experts!
Links to other items discussed include:
Listen to the previous podcast with Marc Bubbs “How to reach your peak by getting the basics right"
Kelly Starrett book Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Brad Schoenfeld research on “Minimum Effective Dose for Strength Training”
1). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
2). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
Jose Antonio research on protein intake
A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males
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 Jun 02, 2021
Wednesday Jun 02, 2021
This week I’m back to talking triathlon as we're joined by one of the top ranked long distance female athletes in the US, Chelsea Sodaro.
- Chelsea's previous athletic career as a full time runner aiming to qualify for the 2016 Rio Olympics
- A steep learning curve after switching to triathlon in 2017
- Why the ITU circuit didn't work for Chelsea despite World Cup victories
- The PTO maternity policy and why it’s a gamechanger for female professional triathletes
- Training during pregnancy and how to (safely) regain fitness after childbirth
- The value of having a support team
- Postpartum anxiety, mental health, and the power of talking
- The Greater Than One mini-series
- How the PTO really stepped up to the plate in 2020
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 May 26, 2021
Wednesday May 26, 2021
If you want to fulfil your life ambitions as a human, never mind an athlete, you need to have a strong heart and cardiovascular system. As endurance athletes, we spend a lot of time improving the oxygen transport system (heart, lungs, blood, and blood vessels) to supply more O2 to the muscles so that we can go faster and longer. Sadly the heart is like any other machine and it occasionally ceases to function exactly as it should. Endurance athletes are not immune from heart problems (although perhaps we like to think we are).
In today's call, I’m delighted to be chatting with Prof. Graham Stuart, a cardiologist who has a research interest in exercise and heart disease and has worked in Sports Cardiology for over 10 years. Prof. Stuart has an MSc in Sports and Exercise Medicine from the University of Exeter and is currently a Consultant Cardiologist in Bristol and has specialised in congenital heart disease and cardiac arrhythmias for close to 25 years. He is also Medical Director of Sports Cardiology UK and is a keen long-distance triathlete.
In this episode, the professor shares his wisdom on this subject and outlines how we can all make sure that we can take care of this most precious organ.
Topics covered include:
- How the heart works 101 - Prof Stuart explains what really happens during acute and chronic exercise
- Why regular exercise is a good thing but doesn’t guarantee immunity from heart problems
- Ageing, exercise, and the heart - when and why you should get a check-up
- Atrial flutters, atrial fibrillation, palpitations - what’s the difference, what causes them, should you be concerned?
- The real reason why some athletes die during endurance events and why you shouldn’t be worried
- Why females are less likely to have heart issues than males
- Why you should aim for an average of 8-10 hours of training each week and why full-time athletes can get away with more
- Stress, its impact on the heart, and why it's important to find time in your day to de-stress
- Everyday actions individuals can take to improve/maintain heart health
To follow Prof Stuart or find out more about his services:
Website. Http://sportscardiology.co.uk
Twitter: SportHeartDoc
E mail: info@sportscardiology.co.uk
Prof Stuart’s ResearchGate page with links to heart research papers
https://www.researchgate.net/profile/Alan-Stuart-4
If you want to find out more about heart checkups:
Cardiac Risk in the Young, London based, https://www.c-r-y.org.uk/screening/. ISEH, London based, https://www.iseh.co.uk/patients/consultants-and-clinicians/private
Bristol/Bath-based https://www.screenmyheart.co.uk/about.
Book Recommendations
If I went to a desert island I would take the Bible for spiritual sustenance.
If I wanted:
- confusion I would read, It's not about the bike by Lance Armstrong,
- encouragement I would take Fat Man to Green man: from Unfit to Ultramarathon by Ira Rainey
- cardiac advice I would take:
2020 ESC Guidelines on Sports Cardiology and Exercise in Patients with Cardiovascular Disease can be downloaded free HERE.
Some videos you might like to watch:
Global Cycling network: How safe is your heart? Https://youtu.be/L-ODB9zlywM
Talk on heart transplants: Https://transplantchats.com/podcast/therighttimefortransplant
Running and heart health with Amy Boalch @marathonmedic: Https://open.spotify.com/episode/4TPmsL4XjPMt970vObSSn8
Link to the Miles Frost foundation: https://www.bhf.org.uk/what-we-do/our-research/miles-frost-fund
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 May 19, 2021
Wednesday May 19, 2021
If you’ve been following me or listening to this podcast for a while you probably know that I’m a huge fan of sleep. 4 years ago I purchased one of the first generation Whoop sleep & fitness trackers. I can tell you that it has changed my whole approach to training and recovery. That's why I’m delighted to be joined on this week's podcast by Mike Lombardi, Strategic Partnerships and Performance Manager at Whoop.
Mike has been at WHOOP since 2018, and he works with elite athletes, teams, and brands. He spent the last decade in high performance working with athletes from Princeton University and coaching rowers to the 2012 and 2016 Olympic Games. He has also worked with several CrossFit Teams and athletes who have made it to the CrossFit Games.
This is another really insightful conversation and I hope that we can share some of the enthusiasm that we both have for Whoop and why it would be a good addition to your sleep and recovery tracking.
We chatted about lots of topics including….
5:16 - Whoop data, sticking to the 70mph speed limit and why mindfulness is the key
14:15 - Three Pillars of Whoop data measurement
17:30 - Why you should use a smartwatch like a Garmin/Suunto and a Whoop
32:55 - Who are the typical Whoop users
34:15 - Why Whoop is a behaviour modification tool
37:00 - Respiratory rate and how it became a key indicator for COVID sufferers
42:00 - Why adjusting training in response to Whoop data can help you to be more consistent with your training in the long term
53:15 - Why regular movement practice can reduce pain and increase HRV and sleep
56:40 - Breathing practice and how it can lead to better sleep and recovery
65:00 - 3 benefits you will get from using Whoop
If you would like to follow Mike you can find him on Instagram @lombardimichael
To find out more about Whoop, please visit their website, https://www.whoop.com/
If you would like to sign up for a Whoop subscription and receive $30 off your first payment then please use this code join.whoop.com/simonward
Below are additional links from the Whoop website for content you might find interesting!
- The ultimate guide to heart rate variability: https://www.whoop.com/thelocker/heart-rate-variability-hrv/
- How alcohol impacts recovery, sleep, and more: https://www.whoop.com/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/
- Why is sleep so important: https://www.whoop.com/thelocker/podcast-55-sleep-impacts-performance/
- An interesting one on a few veterans using WHOOP and psychedelics for mental health / ptsd recovery: https://www.whoop.com/thelocker/psychedelics-veterans-ptsd-impact-whoop-data/
- A member who used his own WHOOP data to identify a heart attack: https://www.whoop.com/thelocker/data-saved-my-life-heart-attack/
- Validation on our sleep measurement: https://www.whoop.com/thelocker/how-well-whoop-measures-sleep/
- Looking at COVID-19 and how knowing your baseline can change your understanding of health: http://www.whoop.com/thelocker/case-studies-respiratory-rate-covid-19/
- How different COVID vaccines impact recovery based on member data: https://www.whoop.com/thelocker/podcast-121-covid-vaccines-doses-heart-rate-sleep/
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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.