Simon Ward, Be Battle Ready triathlon podcast - The podcast for strength, resilience, and longevity

Strong Bones, Strong Future — How to Stay Unbreakable

Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails.

In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready: the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough.

Together, they unpack how both men and women can protect their bone health, maintain strength through midlife and beyond, and build habits that last decades.

Quote of the Episode

“Use your future self as a motivator. I know 80-year-old Juliet pretty well now — and every time I’m doing something good for my bones and longevity, she’s waving her pom-poms.”
— Dr Juliet McGrattan

 

Key Talking Points

1. Bone Health Basics – Why both men and women need to take bone strength seriously, not just post-menopausal women.
2. Hormones & HRT – How menopause, testosterone, and modern HRT options affect bone density and long-term health.
3. Strength & Impact Training – Why bones need load, impact, and multidirectional movement to stay strong.
4. Nutrition Foundations – Getting calcium, vitamin D, and protein right — plus fuelling properly for endurance.
5. Sleep, Recovery & Lifestyle – How rest, sleep, and everyday movement protect your healthspan as much as your bones.

 

Key Takeaways

1. Bones need impact – Walking, hopping, lifting, and loading keep your skeleton strong.
2. Endurance isn’t enough – Running, cycling, or swimming alone won’t protect bone density.
3. Fuel properly – Under-eating and low energy availability are major risks for bone loss.
4. Recovery matters – Sleep and rest are when your bones and muscles actually rebuild.
5. Train for your future self – Every strength session today is an investment in how you’ll move at 80.

 

🔗 Links & Resources

• Royal Osteoporosis Society:  — practical guidance on exercise and nutrition.
• NHS guidance on Osteoporosis

Follow Dr Juliet McGrattan:

Website - https://drjulietmcgrattan.com

Instagram - @drjulietmcgrattan

Facebook - @DrJulietMcGrattan

LinkedIn - @DrJulietMcGrattan

Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/

 

Book Recommendation:

From Simon: Outlive by Peter Attia — exploring healthspan vs lifespan.

From Juliet:  The Power of Fun: How to feel alive again' by Catherine Price

From Catherine: This is going to hurt … by Adam Kay

 

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channel

 

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

Website: www.simonward.co.uk

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

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💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

From Trauma to Triumph: Tom Page and Julia Saunders on Resilience, Recovery and Riding 19,000km

In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her first Ironman not knowing what had happened.

Together they share how they navigated the trauma of that day, the long road of rehab and recovery, and how they went on to cycle 19,200km through 27 countries. This conversation is about resilience, partnership, and finding perspective when life throws you the unexpected.

 

What You Will Learn in This Episode

• How Tom coped with a devastating accident and what it taught him about resilience
• Julia’s perspective on racing while not knowing what had happened to Tom
• Why rehab demands the same discipline and mindset as Ironman training
• How their year-long world cycling trip helped rebuild confidence and strength
• The lessons this experience offers about perspective, gratitude, and living fully

 

Resources and Links

Check out Tom & Julia’s YouTube channel for an incredible video of their travels

1 year from Singapore to London

You can also follow their adventures on Instagram

Pedallingbikes

 

They also love reading and recommend the following books

Tom - How Not to Age by Dr Michael Greger

Julia - Roar by Dr Stacey Sims

 

Thanks for Listening 🙏

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their healthspan. You can join today CLICK HERE TO START YOUR MISSION

 

Check out my Instagram  and YouTube  channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.
Get in early and be first in the fight.

 

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

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!

Running Stronger After 50: The 4-Step Solution (Part 2) (with Bobby McGee & Matt Pendola

In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions.

If part one painted the picture of why running performance declines after 50, today is all about how to fight back. From mobility and stability foundations to strength, power, and “broken endurance” running, Bobby and Matt lay out practical strategies that any athlete can implement to keep running strong well into their later years.

Whether you’re in your 40s, 50s, or 60s and want to maintain speed, resilience, and confidence on the run, this episode is packed with actionable advice.

What You’ll Learn

• Why mobility and stability are the true foundation before strength work
• The role of power training (and why it matters more than brute strength)
• How the soleus muscle acts as your “second heart” — and why training it is essential
• The benefits of broken endurance running (run-walk strategies that actually make you faster)
• Gender-specific considerations: mobility vs. stability focus for men and women
• How to reframe ageing as an opportunity for your biggest gains

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Connect with Bobby McGee

Website - bobbymcee.com

Instagram - bobbymcgeerunning

Pendola Project - Run Form

 

Bobby also recommends the following books

Endure - Alex Hutchinson

The Transformational Power of Pure Intelligence Cory Reich

 

Bobby is a consultant for STRYD power meters,  He highly recommends the Duo if you want state of the art mechanical data to work on your run

 

Connect with Matt Pendola

Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol

Instagram: @PendolaProject

Facebook: PendolaProject

Matt recommended the following book:

Win the Inside Game by Steve Magness- I feel this book has helped me to navigate modern life's "threats" with tools on how to turn them into meaningful "challenges". 

 

Check out my Instagram  and YouTube  channels

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

 

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

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!

Running Performance After 50: Why It Declines More Than Swimming & Cycling (Part 1)

In this eye-opening first part of a two-part series, host Simon Ward sits down with world-renowned running coach Bobby McGee and strength specialist Matt Pendola to tackle a frustrating reality many over-50 athletes face: while swimming and cycling performance may hold steady, running seems to decline more sharply with age.

This isn't just anecdotal - it's a well-documented phenomenon that affects both male and female endurance athletes. The trio dive deep into the physiological, neurological, and cultural reasons behind this decline, setting the stage for practical solutions in part two.

Key Point 1: It's Neurological First, Physical Second

Your brain loses the ability to judge foot-to-ground distance, causing harder landings and longer ground contact times.

Key Point 2: Running is Biomechanically Unique Among the Three Sports

Unlike supported swimming and cycling with concentric contractions, running demands unsupported eccentric loading under massive forces.

Key Point 3: We Do What We're Good At (And Avoid What We Need)

Aging athletes gravitate toward endurance work while abandoning the sprinting, plyometrics, and strength training they desperately need.

Key Point 4: 70% of "Aging" is Actually Inactivity

Most performance decline attributed to age is actually due to lack of specific training - your greatest gains come from your greatest losses.

 

Connect with Bobby McGee

Website - bobbymcee.com

Instagram - bobbymcgeerunning

Pendola Project - Run Form

 

Bobby also recommends the following books

Endure - Alex Hutchinson

The Transformational Power of Pure Intelligence Cory Reich

Bobby is a consultant for STRYD power meters,  He highly recommends the Duo if you want state of the art mechanical data to work on your run

 

Connect with Matt Pendola

Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol

Instagram: @PendolaProject

Facebook: PendolaProject

 

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Check out my Instagram  and YouTube  channels

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

 

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

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!

Lucy Hurn: When Your Body Changes the Rules: Qualifying for Kona Through Perimenopause

What happens when your body changes the rules halfway through your biggest athletic goal? Lucy Hurn found out when perimenopause hit during her 8-year quest to qualify for Kona.

In this raw and practical episode, Lucy shares her journey from struggling with fatigue, irregular recovery, and changing physiology to finally earning her spot at the Ironman World Championships. This isn't just about getting faster — it's about adapting, listening to your body, and redefining what success looks like.

 

Key insights from this conversation:

• Listen to your body becomes non-negotiable — especially when hormones make recovery unpredictable

• Fuelling enough is harder than you think — why most female athletes under-eat and how it sabotages performance

• Your thoughts aren't facts — learning to reframe negativity can transform your training and racing

• The guilt factor — why women struggle more with training time and how to navigate family responsibilities

 

Practical takeaways for training through perimenopause:

• Build flexibility into training plans — some days you adapt, some days you skip entirely

• Prioritise protein at every meal (minimum 1g per kg bodyweight, building up from there)

• Focus on what you can control: sleep hygiene, nutrition quality, stress management

• Track your symptoms to understand patterns and communicate effectively with healthcare providers

 

Resources & Links:

• Book recommendation: A Life Without Limits by Chrissie Wellington — Lucy's inspiration for her Kona goal

• Research mentioned: Work by Dr. Natalie Brown on training around menstrual cycles and menopause -

• Training philosophy: "You don't get fitter from training — you get fitter from recovery from training"

 

Connect with Lucy Hurn:

Lucy is the owner of Feel Fit with Lucy and helps women achieve big race goals while building both fitness and confidence. Her coaching covers training, nutrition, mindset, race planning, and stress management.

Instagram: @feelfitwithlucy

Facebook: Feel Fit with Lucy

LinkedIn: Lucy Hurn

YouTube: Mobility Monday videos 

Membership for female triathletes and runners: feelfitwithlucy.co.uk/membership 

Free resources: feelfitwithlucy.co.uk/freebies

 

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Check out my Instagram  and YouTube  channels

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

 

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

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!

Without a Goal on the Calendar, Do You Still Count as an Athlete?

Most of us define ourselves by the training plan, the race on the horizon, the number pinned to our chest. But what happens when that’s gone — through injury, retirement, or just life getting in the way?

In this episode, Simon and Beth dig into the messy subject of identity in sport:

• Are you still an athlete without an event to aim for?
• Is identity shaped by how we see ourselves, or how others see us?
• Why it’s vital to build interests beyond swim, bike, run.
• Practical ways to navigate transitions and protect your sense of self.

A conversation every athlete will face sooner or later.

 

Resources & Links:

Check out this blog post which explains The Change House model

• Models on managing change (including The Change House). Links in show notes.

Coming up soon:
Episodes on fasting, and why so many runners notice a decline in their 50s (and what you can do about it). If you have questions, please share them with us.

Battle Ready reminder:
WE DON'T RUST, WE RISE!

 

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Check out my Instagram  and YouTube  channels

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

 

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!

Battle Ready Fitness: Why You Don’t Need Endless Training to Do Epic Things

In this week’s episode, Simon and Beth broadcast from Istanbul, fresh from Simon’s attempt at the iconic Bosphorus Cross-Continental Swim. Covering 6.5km from Asia to Europe, this unique race combines history, strategy, and a little bit of chaos. Beth puts Simon in the hot seat to find out what the experience was like, what really happened with the current, and how his Battle Ready approach allowed him to take it on without changing his regular training.

They also look back at Simon’s recent 218km gravel ride across Salisbury Plain, discussing how consistency, strength training, and sustainable routines can keep you prepared for big adventures—whether you’ve got three months’ notice or just a week.

What You’ll Learn in This Episode

• The history and logistics of the Bosphorus Swim, including how to qualify and what makes it so different from a normal open-water race.
• Why navigation and currents are just as important as fitness on race day.
• The reality of swimming among thousands of jellyfish—and why they weren’t as scary as expected.
• How Simon’s regular three-times-a-week swim routine (plus strength and mobility) was enough preparation.
• Reflections from a 218km gravel ride: pacing, heat, cramp, and the importance of being “always ready.”
• Why Battle Ready training is less about huge training blocks and more about building a consistent lifestyle.

Get a feel for the event by watching this video Bosphorous Cross Channel swimmers guide

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Check out my Instagram  and YouTube  channels

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

 

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!

The Truth About Motivation: Intrinsic vs Extrinsic Drive

In this episode, Simon and Beth explore one of the most common (and misunderstood) challenges in long-term endurance training: motivation.

Why do some people train consistently, even without a race on the calendar, while others need the pressure of an event to get out the door? Is one approach better than the other? And how does motivation evolve as we age?

With Beth firmly on Team Extrinsic and Simon on Team Intrinsic, this episode dives into a light-hearted but deeply useful discussion around how to stay consistent — especially when your goals change or life gets in the way.

🧠 Topics Covered

• The difference between intrinsic and extrinsic motivation in endurance sport
• How your “why” changes over time — and why that’s OK
• Coping with the post-race flatness and loss of direction
• The power of habit, routine and process goals
• How injuries, illness, and life stress affect motivation
• Tips for staying active when you're short on time or feeling low
• The role of coaching, journaling, and accountability
• Why motivation isn't always the answer — and what matters more
• Beth’s honest take on racing, training, and getting out in British weather
• Why ageing athletes need to rethink their long-term goals

Key Takeaways

• Motivation will come and go — but habits, routines, and a strong “why” will keep you moving forward.
• You don’t always need a race — you need a rhythm that supports your life.
• Tracking small wins (like consistency streaks or journaling progress) builds real momentum.
• Whether you're aiming for performance or long-term health, staying Battle Ready is about showing up — imperfectly, but persistently.

Listener Poll

Are you Team Intrinsic (like Simon) or Team Extrinsic (like Beth)?
Vote on our Instagram stories or drop us a message with your take!

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.
Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.

 

Check out my Instagram  and YouTube  channels

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

 

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!

5 Habits That Changed My Life (and Could Change Yours Too)

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!

Zero Talent, Maximum Impact: The Behaviours That Really Make a Difference

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.