Simon Ward, The High Performance Human Triathlon Podcast

Simon Ward and Dan Plews on HRV

Dan Plews - More on Heart Rate Variability

Yorkshireman Dr. Dan Plews is one of the world's top exercise physiologists, and researcher at Auckland University. He is also a leading expert on the subject of Heart Rate Variability having written at least 8 papers on the subject. (https://www.plewsandprof.com/hrvpublications).  He has spent the last few years advising the Kiwi Olympic Gold medalist rowers. On top of that, he currently advises 3 of the world's top Ironman distance triathletes.

A husband and father, he also manages to find the time to express his obvious endurance talent, having recently finished Ironman New Zealand as the fastest age grouper posting a time of 8hrs 35 minutes.

Clearly, he practices what he preaches and in today's conversation we discuss the practical ways to use heart rate variability to mange training load and maintain optimum health as we look at:

• The role of common sense in monitoring recovery
• What to do when the plan says train and HRV suggests rest
• Training slow vs. training fast - which is better?
• Why HRV rises when you train hard
• How to use the data provided by the HRV4 training app
• The 3 pillars of recovery that you should take note of when monitoring recovery
• Why you should prepare for sleep as diligently as you do for a track session
• You can’t manage what you can’t measure
• How your HRV score can predict your health in later life, and why HRV isn’t just for athletes.  It's also an indicator of basic wellness.

 

Athletes: Fit, but unhealthy? An article by Paul Laursen and Phil Maffetone can be found here.  https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-016-0048-x

Please visit their website https://www.plewsandprof.com/

Follow Dan on Instagram at theplews

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward and Matt Bottrill episode 2

Matt Bottrill is back for part 2 as we discuss some of the aspects of training you might want to consider in order to get your best performance in the bike section of your triathlon.

In this episode we will reveal:

• Why even pacing doesn’t work
• Optimal cadence and what it means for you
• How to practice laying down power at the right time
• Why an intricate knowledge of the course profiles a big advantage
• The value of varying your cadence and position during training rides

To book a session with Matt Bottrill or receive his weekly newsletter please visit www.mattbottrillperformancecoaching.com.  You can also follow Matt on Twitter @BottrillMatthew.

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward and Matt Bottrill part 1

Matt Bottrill part 1 of 2 - Bike aerodynamics

Matt Bottrill is currently one of the hottest cycle coaches around, working with some of our best known long distance triathletes including Lucy Charles, Tim Don, Suzie Cheetham, Rachel Joyce and Will Clarke.

During this conversation Matt and Simon discuss the crucial role of aerodynamics in helping you to achieve your best bike performance.  You will discover:

• The two biggest elements that Matt thinks are missing from the bike performances of even the elite triathletes
• The optimal amount of time you should be spending in the aero position in your bike workouts
• The real aero differences between the top triathlon bikes
• Why it's not all about power
• Matt’s thoughts on THE best bike position

To book a session with Matt Bottrill or receive his weekly newsletter please visit www.mattbottrillperformancecoaching.com.  You can also follow Matt on Twitter @BottrillMatthew.

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward and Tim Heming on Commonwealth Games

This week our roving triathlon reporter Tim Heming is back as he and Simon discuss triathlon events at the Commonwealth Games last week.  In particular they chat about what lessons you can learn from the performances on the Gold Coast including:

1. Swim stroke - fast, ugly, but effective
2. No matter how experienced or smart you race, there's no cheating fitness (and your body needs time to get there).
3. Bike/handcycle/racing-chair handling
4. Confidence breeds results
5. A second can make or break the race
6. Left-field thinking can go a long way

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward with Kate Offord and Mel Hayes

This week we have a podcast just for the busy mums among you. That doesn’t mean that there isn’t useful information for everyone struggling to fit training into a busy day, just that this advise is dispensed by the perfect people to answer the question, "How does a super busy Mum fit in her triathlon training?”

My guests, Kate Offord (L3 triathlon coach and head coach at Manchester Tri club) and Mel Hayes (personal trainer and age group world duathlon champion) are both mums with 2 children. As a coach Kate deals with this issue on a regular basis with athletes she coaches and Mel has found a successful solution  to help her be the best in the world in her age group.

Listen in as we discuss:

• How to fit in the necessary training ad ensure you get full recovery
• Why the emotional strain of motherhood can be as tiring as physical strain
• What to do when you really can’t train
• How to cope with guilt and loss of confidence
• Why it's critical to have a solid support network
• The 6 point plan that Kate and Mel use to make sure they and their athletes stay on track

If you would like to receive Kate and Mel's top tips, please visit them at https://www.facebook.com/smilingtricoach/, like their page, and post a message requesting this.

To find out more about Kate and Mel please visit their website, https://www.smilingtricoach.co.uk/.

Simon Ward
simon@thetriathloncoach.com
Follow me on Facebook - simon.ward1

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

 

Simon Ward and Louisa Edmonston part 2

Part 2 - The Hard Work

The “White Witch” is back to discuss the work required from the rider in order to get the most from their new bike position, and we come up against a familiar problem using the car analogy finally - when a sound engine is let down by poor bodywork!

Today's conversation also covers:

• Scapula stability and its impact on rider comfort and run performance
• Why you must take care of the Soleus muscle
• The startling revelation that endurance athletes should spend 30-60 minutes per day on their strength, conditioning, and mobility
• Further confirmation that reducing aerobic training and increasing conditioning work will give better overall results
• How to produce your FTP power in the aero position
• Breathing pattern disorder, why you probably have one and how it’s limiting your performance 
• The compromise between your most aero tri bike position and the one which helps you to run fastest

You can find out more about the Cyclist's Full Body MOT here - www.cspc.co.uk/index.php/services/mot/2541-2/ 

To book your appointment with Louisa Edmonston please contact CSPC, phone 0113 2750606

Website - www.cspc.co.uk

Simon Ward
simon@thetriathloncoach.com
Follow me on Facebook - simon.ward1

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward and Louisa Edmonston, part 1

Louisa Edmonston - How the “White Witch” performs a bike fit 

For anyone riding a bike competitively, a regular bike fit is a necessity. In the last few years there has been an explosion in the number of people offering a bike fit using a range of different methods, many employing the latest line of computer software and technology. 

Today's guest is a former professional triathlete turned physiotherapist, who uses nothing more than her trained eyes and hands to help a rider find the optimal riding position.

This conversation covers:

• Why a bike fit must include a full head to toe muscle skeletal assessment and lifelong medical history 
• How injuries that occurred when you were a child could impact your bike fit as an adult
• When the information obtained from a bike fit can benefit your run performance
• How a bike fit turned into a 10 minute examination of my jaw 
• The reason why hip flexors are the most talked about muscles in my podcasts
• How a single leg squat influences your bike fit
• Why you should have a bike fit at least twice each year

You can find out more about the Cyclist's Full Body MOT here - www.cspc.co.uk/index.php/services/mot/2541-2/ 

To book your appointment with Louisa Edmonston please contact CSPC, phone 0113 2750606

Website - www.cspc.co.uk

Simon Ward
simon@thetriathloncoach.com
Follow me on Facebook - simon.ward1

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com.  

 

Simon Ward and Robin Brew part 2

Elite swim coach Robin Brew returns and the conversation turns to some specific training tips to help  triathletes become better swimmers covering topics such as:

• Why consistency is so important to your development 
• Frequency versus volume - which is best?
• How “speed reserve” influences your race pace
• The importance of pace control
• Why you should be able to comfortably swim at 3 different paces
• Kicking and why it has a place in every swim session

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward and Robin Brew part 1

This week's guest is Robin Brew, the former Olympic 200m Individual Medley record holder, professional triathlete and head swim coach at Mount Kelly College.

In the first of 2 conversations Robin shares his philosophy on swim training for triathletes including:

• 5 general principles that apply to all swimmers
• How a focussed 6-week mobility programme made a massive difference to his swim performance
• Some simple pre-swim exercises that will help to set up your stroke
• Why it's fine to use fins in your swim sessions
• And much more

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com. 

Simon Ward and Graham Brookhouse

In this week's podcast there is a slight change of direction as Simon and Graham Brookhouse answer questions sent in by members of Simons Facebook group, “The Triathlon Coach Cafe”.

Simon and Graham provide answers to:

• How to get over fear of open water swimming
• Swim drills that improve breathing in freestyle  
• Useful dry land exercises to improve your swim when you can’t easily/regularly get to a pool
• Best training tips for a ridiculously busy working mum
• The ONE piece of advice for a newbie triathlete
• The answer to training smart
• The best way to improve Ironman running time
• How to get faster on the bike and not hinder your run
• The best training for running faster
• How to stay injury free

For more information please go to www.SimonWardTriathlonCoach.com, or www.TheTriathlonCoach.com, or email Beth@thetriathloncoach.com.