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Simon Ward, multiple award-winning triathlon coach, shares insights on how to improve your triathlon performance with a High Performance Human approach to life.
Episodes
Wednesday Mar 03, 2021
Wednesday Mar 03, 2021
For the past few weeks, I’ve been reading "Peak: The New Science of Athletic Performance That Is Revolutionising Sports” and it is fascinating. In fact, I loved it so much I gifted it to a dozen of the individuals I coach. So I am delighted that the author of that book, Dr. Marc Bubbs, is my guest on today's show.
Dr. Bubbs is the Performance Nutrition lead for Canada Basketball and consults with pro sports teams in NBA, NHL, and MLB. He is also an international speaker and a qualified strength and conditioning coach.
What really attracted me to the book was that the first section - Foundation - focusses on sleep, microbiome, nutrition. So it adopts a very similar format to my own vision of High Performance Humans.
I had so much to ask Marc that we didn't really manage to cover everything in detail (don’t worry, he's agreed to come back for another podcast) but we still covered a lot of topics including:
- Why elite athletes have better immunity than most and how that helps them
- Vitamin D as a must-have supplement during COVID
- Getting the basics right and why you must focus on process and mastery rather than the outcome
- How lack of sleep affects immunity, health and ultimately training consistency
- Returning to training after a bout of coronavirus
- Training volume - Figuring out the minimum effective dose for you to make progress
- Nutrition - avoiding social media noise and going with the consensus
- Blood sugar and the benefits of wearing a constant glucose monitor
- Sleep trackers, power meters, etc. - Why are you using them and what benefit do you hope to gain?
- Creatine supplementation - worth considering for endurance athletes
LINKS FOR THE SHOW NOTES
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
Check out the Dr. Bubbs Performance Nutrition Podcast on YouTube,iTunes, etc. SUBSCRIBE and you won't miss any of the world-leading experts!
And of course, there is his book which is how he came to be a guest on this show
Peak - The New Science of Athletic Performance.
The book is also a #1 Best Seller on Audible in the USA!
Finally, you may also find these links useful
Research paper - Carb Periodization and 'Fueling for the Work Required https://pubmed.ncbi.nlm.nih.gov/29453741/
Endurance specific nutrition - https://drbubbs.com/blog/2020/6/dietary-nitrates-key-to-better-health-and-performance
Recent blog posts on milk vs plant-based drinks - https://drbubbs.com/blog/2020/7/milk-vs-plant-based-drinks-how-do-they-compare
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!
To find out more about Simon’s SWAT programme, please click HERE
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 Feb 24, 2021
Wednesday Feb 24, 2021
This week one of our most frequent guests, ’The Prof’ Paul Laursen, is back. Why has he been on so often? Because he always offers so much value to any conversation and this one is no different. Today we chat about artificial intelligence (A.I.) and The Prof’s new project Athletica.ai.
Like it or not, the machines are coming and AI is here to stay. It’s been around for many years in other spheres but now coaching apps and platforms are starting to make progress with it, and your life will be a lot easier when the app you use can effectively ‘crunch’ all of the data from your gadgets and wearables. So, will this make coaches redundant? Definitely not! Machines will never be able to replace the empathy that good coaches have with their clients. Having said that, the future will be different and we need to embrace this opportunity. We get into the weeds chatting about a couple of issues around COVID. In the conversation Paul explains all of this as we chat about:
- What exactly is artificial intelligence?
- How AI benefits athletes and coaches
- Machine learning vs pattern recognition
- How Athletica.ai works
- The irony that the most important elements to Athletica are NOT data driven
- Intelligence vs wisdom and why coaches with wisdom are irreplaceable
- Returning to training after COVID and why it’s no different to recovering from the flu
- Nutrients and Vitamin D - The Profs two BIG ways to protect your immune system
The prof has reduced his social media footprint in recent years but you can still find him on these channels
Twitter - @PaulBLaursen, @Athletica_AI
We also mentioned these topics in the podcast.
This article with the Prof and Dr Phil Maffetone
The Perfect Storm: Coronavirus (Covid-19) Pandemic Meets Overfat Pandemic
These books
Breath - The new science of a lost art - James Nestor
The Oxygen Advantage : The simple scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you - Patrick McKeown
The Science and Application of HIIT: Solutions to the programming puzzle - Prof Paul Laursen & Martin Bucheit
The Seventh Sense: Power, fortune, and survival in the age of the networks - Joshua Ramo
To find out more about Simon’s SWAT programme, please click HERE
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 Feb 17, 2021
Wednesday Feb 17, 2021
The subject of today’s podcast is something that very rarely gets talked about in triathlon – saddles. My guest is Daniel Schade, an expert in helping riders find the perfect seat for their ride. Daniel is CEO of Gebiomized who is based in Germany. If you’re not yet familiar with them, you’ll know the riders they have worked with - Frodeno, Kienle, Brownlee, and Haug to name a few.
I was staggered to realize how underrated the importance of the saddle is. For example, think of your own situation. When considering upgrades for your bike to improve performance, where would the saddle be in your list of priorities, if in the list at all?
This was an eye-opening chat for me and I’m sure it will be for you too. During the conversation, Daniel explains how the company was formed, and their unique pressure mapping system which enables them to create the most comfortable saddle for each rider. We also discuss:
- The health and performance impacts of a poor saddle fit
- How stability and comfort on the saddle have a direct relationship to your aerodynamics
- The difference between triathlon and road bike saddles
- 3 biggest saddle errors committed by triathletes, and why you’re probably guilty of at least 2
- Why your first equipment upgrade should be the saddle
- The ‘Secret Saddle Club’
- The importance of understanding how you load your saddle
If you would like to find out more about Gebiomized, please visit their website HERE
To find out specifically about their saddle technology go HERE
You can also find them on these social media channels:
Instagram - gebiomized
YouTube - https://www.youtube.com/user/gebioMized
Facebook - https://www.facebook.com/gebiomized
Twitter - @gebioMized
Here are some interesting blog posts that you might like to read
On outdoor testing including pressure mapping
On comfort increase on the turbo trainer
On fusioning aerodynamics and biomechanics in a bikefit project
This video also illustrates the ‘saddle shuffle’ we discussed relating to Contador. If the commentator on the video listens to this podcast he’ll find out why it’s happening.
To find out more about Simon’s SWAT programme, please click HERE
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 Feb 10, 2021
Wednesday Feb 10, 2021
In this week’s show, I’m joined by strength and mobility expert, Dr. Kelly Starrett. Dr. Kelly Starrett is a coach, physical therapist, two-time New York Times and Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world’s most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
Kelly is super knowledgeable, was great to chat with, and we cover a whole range of subjects including:
- Definition of mobility
- Doing what works and rejecting what doesn’t
- Should we refer to mobility as ‘position transfer exercise’?
- Creating a durable body so you can ‘play’ as much as you want, and doing the best with your body in the context of your life
- How much mobility should we do each day?
- Using social media as a teaching platform?
- Why good mobility allows you to control, NOT compensate
- Foam rolling - yes or no?
- The pursuit of ‘adventure fitness’ rather than racing
SPECIAL OFFER for High Performance Human podcast listeners, get a 14 day FREE trial of The Ready State Virtual Mobility Coach. Click HERE to start your trial today.
If you would like to follow Dr. Kelly Starrett you’ll find him on all of the social media channels, by going HERE
Check out his website - Thereadystate.com
I mentioned the books Kelly has written
Becoming a Supple Leopard - The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Ready to Run Unlocking your potential to run naturally
Deskbound Standing up to a sitting world
Waterman - Optimized Movement For Lifelong, Pain-Free Paddling And Surfing
Some others items we mentioned
Franz Bosch book…
Kelly Mobility WOD
Born to Run and Natural Born Heroes by Chris MacDougal
To find out more about Simon’s SWAT programme, please click HERE
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
Sunday Feb 07, 2021
Sunday Feb 07, 2021
On this bonus podcast, we welcome back Founder and Race Director of Outlaw Events, Iain Hamilton. We chat about what they learned from putting on Outlaw X in September 2020, and we get into the specifics of the first event of 2021, Outlaw Half Nottingham scheduled for May, and what athletes can expect in terms of race organisation. We specifically cover provisional arrangements for swimming due to lack of preparation time for athletes, and finally we discuss barriers to races happening at all in the first part of 2021 and beyond.
Wednesday Feb 03, 2021
Wednesday Feb 03, 2021
This week’s podcast is another solo cast as I share my thoughts on how to move towards becoming a High Performance Human.
After years of trying to help individuals achieve their triathlon goals, I’m now aiming to help a wider group of individuals upgrade their entire human performance. I’m using the skills and experiences from the last 25 years to focus on sleep, recovery, nutrition, mobility/strength, and mindset to promote better health and longevity and in doing so contribute to better athletic performance if that’s what you want to achieve. Equally, you may just wish to have a really nice balanced life with abundant health and energy living to a ripe old age and enjoying life for as much of that time as you can.
In this episode I share insight on the following:
- Why your body is like a high performance Ferrari
- Health-span versus life-span
- The importance of mindfulness
- How precious time is, and how to use yours more efficiently
- Sleep - the bedrock for everything and how to improve yours
- Some simple and very effective tips on nutrition
- Gut health and its influence on your human performance
- Holistic exercise guidance (not what you might expect for a triathlon coach)
- How you can work to live
- Building better relationships and mental health
Here are links to some of the topics I mention in this episode
To get a copy of my 40-page E-book for just £5, email Beth@thetriathloncoach.com
Join the High Performance Human Facebook community
Sleep podcast with Nick Littlehales
Live as healthy as possible for as long as possible with Paul Clayton
Why the gut is the second brain with Bella Lindeman
Video with Dr Brian Walsh '18 ways Gut Dysbiosis (Bad Bacteria) Ruins your Health'
The Whoop sleep and recovery app
Whoop Blog - posts about sleep and much more
Precision Nutrition article ‘Fix your gut, fix your health'
Books I mention
Nick Littlehales book ’Sleep’
Matthew Walker’s Book 'Why we Sleep’
To find out more about Simon’s SWAT programme, please click HERE
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 Jan 27, 2021
Wednesday Jan 27, 2021
Hey folks, today we have a repeat of a show we did 3 years ago, in January 2018. At the time, we released it as 2 shows but today we’re combining them into one. My conversation with Malcolm Brown is just as timely now as it was then, maybe even more so. Malcolm is one of the foremost running coaches in the world. He knows a thing or two about helping athletes to run faster, and the resume of athletes he’s worked with is very impressive: Alistair and Jonny Brownlee, Vicky Holland, Non Stanford, Kelly Holmes, and Paula Radcliffe to name a few. In the first half of this podcast, we talk about a very simple subject: How to run faster. And the answer may surprise you. We cover:
- 3 basic principles underpinning the ability to run fast
- Why you should measure progress over 12 months and avoid changing the plan until that time
- 2 qualities possessed by all top athletes, and which you need in order to succeed
- Why it’s better to be a “Steady Eddie” than a “Shooting Star”
- The importance of being able to relish training and just enjoy being a runner
- Lower limb resilience and its influence on your success
- If you want to race faster than before, do this in training year-round
Moving into the second half of the podcast, we chat about:
- Why endurance sports require a long term (several years) approach to training
- Why it’s important for athletes not to get too worried about the outcome of any particular single session
- The paradox that means no session is critical, but every session is critical, and why training matters but yet it doesn’t matter
- How reading the book “The 7 Habits of Highly Effective People” can help your training
- Why you must be equally enthusiastic about recovery as you are about training
- Why you should aim to peak a maximum of 2 times per year
- How the best performances come when you’re committed physically, mentally, and emotionally
To find out more about Simon’s SWAT programme, please click HERE
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 Jan 20, 2021
Wednesday Jan 20, 2021
Since this podcast, I’ve been amazed at how many awesome guests we’ve had who are right at the top of their profession. Today’s guest continues that trend as I chat with Jim Miller, Chief of Performance at USA Cycling. Jim raced as a pro cyclist on US domestic teams in the 90’s alongside a previous guest, Dirk Friel from TrainingPeaks. While racing he started out coaching in a small way, and on retiring he built his own coaching business before being enticed across to USA cycling where he spent the next 17 years. Jim enjoyed a short spell working with Dirk at TrainingPeaks before returning to USA cycling in March 2020 to take up his current position and help prepare athletes for the 2021 Olympics in Japan. This is another fascinating and enjoyable conversation as we chat about:
- Why even in a management role, Jim always negotiates freedom to continue with some coaching
- Remarkable differences between how USA cycling is funded compared to other nations like UK or France
- Measuring HRV and why Jim is a big fan of the Whoop band
- Virtual racing, ’no compromises’, and why it’s important to stay focussed on the long term goal
- Topsy turvy results in pro cycling and why so many young riders are winning
- FTP is important, but why you should understand the ‘real’ requirements for your chosen event
- Polarised training, Stephen Seiler, and why Jim is a big fan of both
- Jim’s top 3 tips for your winter training
Jim is a really interesting and knowledgeable guy, and I would highly recommend you follow him on social media.
You can find him here
Instagram jimmillertime
Twitter @jimmiller_time
If you’re interested in finding out more about USA Cycling go HERE
Other links you might be interested in
Previous podcasts with Stephen Seiler talking about Polarised Training
In terms of remote coaching and monitoring athletes, Jim is a obviously a big fan of TrainingPeaks and TrainingPeaks-WKO5
Jim is a big fan of the Whoop band as am I. They have some great articles and podcasts on their website HERE, including this one with Lawson Craddock of Pro Cycling team EF Pro Cycling - Last is Hardest
You might also be interested in this Whoop podcast with Kevin Sprouse, Medical Director for EF Pro Cycling
To find out more about Simon’s SWAT programme, please click HERE
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 Jan 13, 2021
Wednesday Jan 13, 2021
On this week’s podcast, we set another record with our oldest guest ever. Colin Rose, the author of 10 published books including Health Defence and Delay Ageing, talks the talk and walks the walk. If you look at the accompanying video you would never believe that Colin is 80 years old, and listening to him you wouldn’t think that either.
I met Colin many years ago when I was introduced to his UniVite supplements business and he is linked with two of my previous guests, Toby Baxendale and Dr. Paul Clayton. I read 'Delay Ageing’ prior to chatting with Colin and much of the advice and guidance dispensed by Colin in the book covers much of the information that I have covered with other guests in the last 12 months. It’s reassuring to find that we are on the same path. If, like me, you have a goal of sliding up to the graveside screaming, “yea ha, what a ride!” then you’ll love this conversation as we give you all of the knowledge you need to make that happen. I hope you enjoy the conversation as we chat about:
- The importance of a healthy microbiome
- Why you should choose foods with different colours
- Another vote for balance and diversity in your diet
- Genetics vs Epigenetics (nature vs nurture)
- The Japanese practice of 'Hara hachi Bu’ or “Stop eating when you are 80% full’
- The real reason why the Mediterranean diet works
- Intermittent fasting, autophagy, and why you need to rid the body of zombie cells
- How to be the master of physical and biological ageing
- Strength training, aerobic exercise, and their contributions to delayed ageing
You can follow Colin on his various social media channels
Uni-Vite healthcare YouTube site
The following list includes podcasts with topics related to today’s conversation
Dr Paul Clayton - How to live as healthy as possible for as long as possible
Toby Baxendale - High Performance Human
Bella Lindemann - Why the gut is the second brain
To purchase a copy of Colin’s latest book, 'Delay Ageing’ please go HERE
Valter Longo - Longevity Diet
Dirty Dozen - The ‘dirtiest' fruit and veg in the UK with regards to pesticide levels
The Hallmarks of Ageing research paper
To find out more about Simon’s SWAT programme, please click HERE
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 Jan 06, 2021
Wednesday Jan 06, 2021
On this week’s show, I chat with Kyrin Dunston, an obstetrician and gynaecologist (OBGYN) from Atlanta. Kyrin has an amazing story of transformation, losing over 100lbs and healing herself from several chronic illnesses, avoiding conventional medicine and instead addressing the root causes of her issues. In 2011 this was the catalyst for a change of direction in her professional life as well, as she left her OBGYN practice and trained to become a practitioner in Anti-Aging, Metabolic and Functional Medicine with a goal of helping women heal with this revolutionary type of natural medicine.
What I loved about this chat is that it felt like a real-life case study, drawing together some of the lessons learned from recent podcasts on gut health, menopause, and female-specific nutrition (links to these podcasts in the show notes). So here we have a conventionally trained medical practitioner speaking openly about using homeopathic remedies and Eastern style practices which are often shunned by Western medicine in favour of prescribing pharmaceuticals.
I hope you enjoy the conversation as we talk about:
- Breaking the chain of ‘pill for every ill’ and ’surgery for every symptom'
- Fibromyalgia and IBS are symptoms, NOT a diagnosis (this is also something Bella Lindeman mentioned when she talked about Irritable B/S)
- Are you really intolerant to certain foods or do you just eat too much of them?
- Why females should be having the best sex ever in their 50’s
- Why your sex drive is an overall barometer of vitality
- How and why you do sometimes need to actively detox your body
- Once again a guest tells us “mother knows best”
- Food and diet - eating seasonal locally grown foods and variety in the diet
Kyrin is visible on most social media channels including:
Website - KyrinDunstonMD
Instagram - https://www.instagram.com/kyrindunstonmd/
Twitter @KyrinDunstonMD
YouTube - Her Brilliant Health
You might also find these podcasts useful as we discuss some of the areas which Kyrin mentions:
Gut health with Bella Lindeman
Menopause with Juliet McGrattan
Female specific nutrition with Dina Griffin
Health extension with Paul Clayton
Kyrin recently hosted a virtual summit, “Stop The Menopause Madness”. Although the summit was in November you can still get access to the presentations at a super low rate. Please CLICK HERE for more details.
To find out more about Simon’s SWAT programme, please click HERE
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