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The Be Battle Ready podcast is where everyday athletes, adventurers, and seekers of strength come to forge resilience - in body, mind, and spirit.
Hosted by coach Simon Ward, each episode explores the true pillars of endurance: purposeful training, nourishing nutrition, restorative sleep, a resilient mindset, and the art of recovery. It’s designed especially for those in their 40s, 50s and beyond who refuse to rust - men and women who know that age is no excuse to stop sharpening the blade.
Whether you’re preparing for your next Ironman, rebuilding after setback, or simply training for the demands of life itself, this show will help you stay Battle Ready: strong, adaptable, and unbreakable.
Expect conversations with world-class coaches, scientists, and everyday warriors - those who walk the path of longevity and high performance - sharing wisdom, tactics, and stories from the front line of endurance.
👉 Subscribe now and step inside the ranks of the Battle Ready Society - where strength is forged, and rust never wins.
Episodes
Wednesday Aug 13, 2025
Wednesday Aug 13, 2025
In this week’s High Performance Human podcast, I’m joined once again by my “exotic-accented” co-host Beth to share the five habits that have made the biggest difference to my health, performance, and longevity over the past decade. From recovering after a serious bike crash to fostering a very enthusiastic guide dog puppy, Simon and Beth dive into how small, consistent changes can have a huge long-term impact.
You’ll hear:
- Why daily mobility work became non-negotiable after injury
- The link between sleep quality and mood, recovery, and long-term brain health
- How reducing alcohol and sugar/ultra-processed foods has transformed energy levels
- The importance of strength training for functional fitness and ageing well
- The “next habit” Simon is adding — and Beth’s new challenges
Expect practical tips, relatable stories, and a few laughs along the way (plus some background “input” from Olympia the Labrador).
Check out this photo of Olympia and me doing downward dog yoga pose
Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.
https://simon-ward.kit.com/battlereadyvanguard
Listen to the podcast with Helen Gorman - Unlocking Swim Potential without Extra cost or Effort
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Wednesday Aug 06, 2025
Wednesday Aug 06, 2025
This week’s episode flips the script on talent. Helen Gorman welcomes Simon Ward to discuss the overlooked factors that separate good athletes from great ones—none of which require natural ability.
Drawing from decades of experience, including his work with the Brownlee brothers, Simon shares key traits like consistency, coachability, and a strong work ethic. The conversation unpacks how subtle behaviours—like showing up on time, maintaining a positive attitude, and preparing well—can have a huge cumulative effect on performance and longevity.
The episode also covers:
- Insights from coaching elite and Masters athletes
- Longevity habits: sleep, hydration, mobility, and strength
- Travel tips for international competitions (especially relevant for those heading to Singapore or Wollongong)
- Why strength training matters more as you age
- Adapting to heat and time zones without derailing performance
Whether you’re a seasoned swimmer, a triathlete, or just want to optimise your training after 50, this chat is packed with practical, zero-cost takeaways to elevate your performance.
Listen now and discover what it really takes to be “talented.”
Discover more from Helen Gorman on the Freestyle Media podcast – click here to listen.
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Wednesday Jul 30, 2025
Wednesday Jul 30, 2025
In this episode, Simon chats with long-time triathlete and inspiring age-grouper Liz Dunlop. With a triathlon career spanning over three decades, Liz shares how she maintains her motivation, copes with injuries, and balances lifestyle with performance. Now approaching her 70s, Liz continues to train, race, and inspire, proving that age is no barrier to athletic ambition.
We discuss:
- How Liz first got into triathlon in 1990 – and won her debut race
- Her Scottish roots, sunny winters in Cyprus, and love of paddleboarding
- Overcoming injuries: ACL surgery, broken bones, and osteopenia
- Why strength training and flexibility become more important with age
- Her long streak of racing in triathlons (even during COVID!)
- Training habits that keep her fit, healthy and happy
- How she copes with fluctuating motivation – and her plans for future racing
A joyful, energetic, and honest conversation about what it takes to stay battle ready—well into your 60s and beyond.
Refreshingly, Liz doesn’t do social media which is probably how she manages to get so much training done!
She did however share a great book to read.
Till the dust settles - by Pat Young. “A wickedly unnerving thriller”
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Wednesday Jul 23, 2025
Wednesday Jul 23, 2025
In this episode, I chat with Emma Stoney and Katie Gill — athletes, coaches, and the driving force behind Pretty Gritty, a Yorkshire-based community for female triathletes. We explore how they created a supportive space for women in sport, the unique challenges facing female athletes, and how they balance family, coaching, and business.
We discuss:
- How an ankle injury sparked new reflections on risk, adventure, and storytelling
- Why many women feel conflicted about long-distance triathlon training
- The surprising power of community, confidence, and showing up
- How Pretty Gritty grew from a local swim session to a thriving community, apparel brand, and retreat business
- Why they’ve stuck to their “women only” ethos — and how it’s shaped their success
Resources & Links:
Follow Pretty Gritty on Facebook, Instagram, YouTube (For adventure videos, workouts, marathon training vlog.)
You can also join the community of over 6000 women. At their Facebook group PrettyGrittyWomen
Pretty Gritty have some amazing retreats coming up in September and October with availability. Find out more by visiting their website
As you know we ask all guests to recommend their favourite books:
From Katie - Ultra Processed People by Chris van Tulleken
From Emma - Shoe Dog, a Memoir by the Creator of NIKE by Phil Knight
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Wednesday Jul 16, 2025
Wednesday Jul 16, 2025
We’re flipping the script! In this special episode of the High Performance Human Podcast, Simon hands over the reins to co-host (and wife) Beth, who takes her first turn in the host's chair — and puts Simon firmly in the hot seat.
With zero preparation and no idea what’s coming, Simon fields Beth’s awkward, cheeky, and insightful questions. They dive into:
- What it’s really like coaching your spouse
- The challenge of balancing coach/athlete dynamics with a relationship
- When a coach needs to hold an athlete back — not push them harder
- Whether Simon ever secretly wants to fire his athletes
- What race Beth should do next (and what she'd never do)
- Could Beth ever beat Simon in a race?
- The dream Beth-designed training camp (spoiler: there’s coffee, horses, and plenty of naps)
Plus… a few surprises, some laughs, and the birth of a new regular feature — Beth’s Awkward Question of the Week.
Looking for more content from me?
Check out my Instagram and YouTube channels
Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Connect with Us:
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
Wednesday Jul 09, 2025
Wednesday Jul 09, 2025
This week I'm joined by swim coach and author Paul Eaglestone, whose new book Freespeed offers a simple but powerful approach to improving front crawl technique — especially for triathletes.
Paul shares insights from a lifetime in swimming, including his early coaching work with Olympic triathlon champion Alex Yee, and why he believes most triathletes can find "free speed" in the water through better technique, not harder work.
From hydrodynamics and stroke mechanics to the role of kicking, turns, and even dryland training, this conversation is packed with practical advice for swimmers of all abilities — whether you're tackling your first sprint triathlon or chasing a Kona slot.
What You’ll Learn:
- Why Paul prioritises efficiency over intensity — especially for triathletes
- How he helped Alex Yee become a smooth and confident swimmer
- The importance of stroke count as a metric for swim progress
- What triathletes can learn from elite swim training — and what they should ignore
- Why drills, kicking, and even tumble turns matter for open water performance
- How to use "target pace" training for real, measurable swim improvements
- Paul's take on mobility, strength training, and the ideal swim training mix
- Open water training tips: how much is enough and what to practise
Grab the Book:
Freespeed by Paul Eaglestone – available now
Connect with Paul:
Find Paul on social media or Zwift. Reach out if you’ve read the book or want to challenge his ideas!
Facebook - Freespeed Swimming
Instagram - peagle1867
Paul highly recommends the following book
The Talent Code - Daniel Coyle
Like What You Heard?
If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread the word about using FreeSpeed to swim faster
Useful Links:
- Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- Follow our Ironman Austria Travel Diary on Facebook
- Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Want to Stay Battle Ready?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join Simon’s SWAT Inner Circle – a community for athletes over 40 focused on strength, health, and longevity.
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Jul 02, 2025
Wednesday Jul 02, 2025
In this candid and deeply personal episode, Beth takes the lead to discuss a topic close to her heart—body image and the challenge of making sustainable changes to weight and body composition. Stepping away from racing and performance metrics, Simon and Beth reflect on the psychological, emotional, and practical aspects of health-focused weight management, particularly for those with a history of disordered eating.
Topics Discussed:
- Beth’s personal history with scales, disordered eating, and body image
- Why weight and performance aren’t always linked
- The dangers of equating “looking good” with “losing weight”
- How to create a sustainable and healthy relationship with food
- Recognising habits and making small, manageable changes
- The role of strength training in improving body composition and metabolism, especially over 50
- Sustainability: finding a way of eating that works for you, long term
- Why scales can be misleading—and how to track progress without them
Key Quotes:
"You can love yourself and still want to change."
"Sustainable changes are about what you add, not what you restrict."
"Our goal isn’t lifespan—it’s health-span."
Resources & Links Mentioned:
- Lexi Kelson podcast - Racing Performance: is being lighter truly an advantage?
- Beth & Simon’s high performance breakfast bowl (YouTube) - 2 Minute breakfast
- Body image advocate Danae Mercer’s Instagram page
- Free PDF: How to Create a Battle Ready Lifestyle
If you enjoyed this episode, please subscribe and leave a review. Share it with someone you care about—and help spread a healthy, realistic message about body image and self-care.
Useful Links:
- Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- Follow our Ironman Austria Travel Diary on Facebook
- Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Jun 25, 2025
Wednesday Jun 25, 2025
One week after crossing the finish line at Ironman Austria, Beth returns to the podcast to share what the experience really felt like—after the adrenaline wore off. From analysing her performance to navigating recovery, she opens up about the emotional rollercoaster, the lessons she’s taking forward, and how her mindset continues to evolve.
Whether you’re planning your own big event or just curious about what happens after the finish line, this episode offers a thoughtful and honest debrief.
What You'll Learn:
- Why Beth is proud of the finish but still wants to improve on swim and bike performance
- How Precision Fuel & Hydration helped dial in her race-day strategy
- What surprised her most about recovery (hint: hunger hits later!)
- Why collecting more data might be key for future races
- What’s next: from gym classes to fun runs—and a growing interest in coaching others
Standout Quotes:
⏱️ 8:07 “I have worked so hard for that finish. But then as the days go by, I'm like, I have so much work. I have to figure out what happened on the bike. I have to work on my swim stroke.”
⏱️ 13:04 “Maybe I use heart rate in the future. I'm not a fan of using gadgets… but if I really want more information, I need to collect more data.”
⏱️ 26:03 “I’m looking forward to doing things I didn’t have time for… taking classes at the gym, just going for runs for fun.”
If you missed the race-day episode.. Catch up here
Useful Links:
- Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- Follow our Ironman Austria Travel Diary on Facebook
- Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Jun 18, 2025
Wednesday Jun 18, 2025
In this emotional and inspiring episode, Simon sits down with Beth to unpack her unforgettable day at Ironman Austria. From tranquil lake swims and smooth alpine roads to an intense race against the clock and searing heat, Beth shares the highs, lows, and mental battles of race day. This is more than a race recap—it's a story of resilience, mindset, and sheer determination.
What You’ll Hear:
- How pre-race nerves were surprisingly absent (until they weren’t!)
- The benefits of arriving early and staying in a motorhome right by the start line
- Why Beth had mixed feelings about the wetsuit swim
- Insights into the beautiful but deceptively tough Austria bike course
- The drama of chasing the 6pm bike cut-off and making it by 39seconds
- Emotional moments during the marathon and why a simple wristband became a powerful symbol
- How support—both on-course and from a WhatsApp group back home—carried her through
- Reflections on hydration, fuelling, and racing smart in brutal heat
Notable Quotes:
“It was so tempting to stop when I saw others quitting… but I thought, you’re always in the fight—until you’re not.”
“I honestly believe if it wasn’t for the two people I ran with, I wouldn’t have finished.”
“The aid station volunteers weren’t just handing out drinks—they looked you in the eye and asked, Are you OK? It meant the world.”
Useful Links:
- 💬 Join the Unstuck Collective – for Beth’seekly inspiration and coaching insights (not a chat group; replies welcome via DM).
- 📸 Follow our Ironman Austria Travel Diary on Facebook
- 🏊♀️ Precision Fuel & Hydration – Thanks to the team for helping Beth stay cool and cramp-free.
Connect with Us:
- Website: www.simonward.co.uk
- Email: Simon@thetriathloncoach.com
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Some FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.
Wednesday Jun 11, 2025
Wednesday Jun 11, 2025
In this episode, Simon chats with Martin Whitaker — a performance coach and PhD researcher specialising in blood flow restriction (BFR) training — about powerful tools for boosting performance, enhancing recovery, and staying fit for life.
Topics Discussed:
- What is blood flow restriction training and how does it work?
- Strength and hypertrophy gains with lower loads
- Case studies from ACL rehab and elite football clubs
- VO₂ Max development using low-intensity interval training with BFR
- Using BFR for recovery, tapering, and mid-competition maintenance
- Who should not use BFR (health contraindications like DVT or AFib)
- Why VO₂ Max matters for longevity (Peter Attia’s “Centenarian Decathlon” idea)
- How to structure high-intensity VO₂ Max intervals for over-50s
- The importance of fat max, fractional utilisation, and fuelling strategy
Quotes:
“VO₂ Max is a bit of a vanity number for athletes… but it’s also one of the strongest predictors of longevity.” — Martin Whitaker
“BFR lets you get the same strength gains at 20–40% of 1RM that you'd usually need 70% for.”
“High-intensity work gets harder with age — but it also gets more important.”
Call to Action:
If this episode inspired or helped you, please:
- Leave us a ⭐️⭐️⭐️⭐️⭐️ review
- Subscribe to the High Performance Human Podcast on your favourite platform
- Share this episode with a friend who's racing soon!
Resources & Links:
- Saga Fitness BFR cuffs
- Research paper on BFR safety - https://pmc.ncbi.nlm.nih.gov/articles/PMC6530612/
- VO₂ Max tables and fat oxidation graphs (shared by Martin)
- Join Simon’s SWAT Inner Circle: [Insert link]
Learn more about Martin
Website - https://onetakefitness.com/
Facebook - OneTakeFitness
Instagram: Personal - MartinWhitaker
Business - OneTakeFit
Looking for more content from me?
Check out my Instagram and YouTube channels
Sign up for Simon’s weekly newsletter
- Sign up for Beth’s weekly newsletter
Some FREE Downloads for you
Click here fore the Race Day Execution Checklist
Click here to get your copy of 7 steps to swimming faster Infographic
To get a free copy of my personal daily mobility routine, please click HERE
To download your FREE infographic ‘6 key daily health metrics’, please click HERE
Ready to Take Action?
If you want to build a stronger, healthier, more resilient version of yourself, there are two ways to get started:
1-1 Coaching with Simon Ward – Get a personalised programme designed for your lifestyle and goals. Book a call today
Join the SWAT Inner Circle – Our exclusive training community focused on real-world strength, health, and performance
You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.
To contact Beth regarding Life Coaching, please visit her website at BethanyWardLifeCoaching.uk.
For any questions please email Beth@TheTriathlonCoach.com.