Simon Ward, The High Performance Human Triathlon Podcast

The high altitude life of Rick Peters: Pilot, swimmer, high performance human

This podcast is called the High Performance Human podcast for a reason. It gives me the opportunity to showcase individuals who excel in their chosen sport, but also in many other areas of their life, while still focussing on basics such as sleep and nutrition.

 

Next time you take a flight, think about what you would like to know about your pilot - skills at their job (obviously) but also that they prioritise health and fitness, turn up each day having slept well and eaten the right foods to help them concentrate throughout the full duration of your flight.

Today’s guest, Rick Peters, is an elite swimmer, airline pilot, and high performance human.

 

He was introduced to me by long time client Toby Baxendale when he and Rick met at the Barbados Open Water swim festival, last November.

Rick finished 7th overall in the 5k swim (non wetsuit) in a very impressive time of 1hr 13 (an average pace of 1:28/100m), made even more impressive by the fact that Rick is 60 years old.

 

Rick still regularly captains long haul flights for Air Canada, and in today's conversation we talk about his daily fitness routine, his love for swimming, and how he stays so fit and healthy. Then we add in the complications of air travel, the impact of time zone changes, and some of the strategies Rick uses to mitigate these. Needless to say, I would be very confident to have Rick Peters as the Captain on my next flight! Some other topics we discuss include:

• Earthing - to help the body rebalance after crossing time zones
• Drinking hydrogen water to limit the impact of flying at altitude
• Finding time to workout when travelling
• The microbiome and how keeping your gut healthy has a major impact on brain health, sleep and general fitness

 

Rick doesn't use social media but if you have any questions for him, I’m sure he wouldn’t mind me forwarding them on. He did recommend some resources and books.

 

Books

“YOUNGER NEXT YEAR” (Live strong, fit, sexy and smart – until you’re 80 and beyond) by Chris Crowley & Henry Lodge.

The Psychology of Winning” (Ten qualities of a total winner) by Dr. Denis Waitley.

 

Video

Light as Medicine by Dr. Roger Seheult MD of MedCram who gives a very detailed description of how mitochondria produce ATP and what infrared light can do to optimize your health and immunity.

 

Research Papers on Gut MicroBiome

How gut bacteria balance enhanced exercise performance

“Associations between gut microbiota and sleep: a two-sample, bidirectional Mendelian randomization Study”, by J. Wu et al

“Gut microbiome diversity is associated with sleep physiology in humans”, by R. Smith et al., in PLoS One, October 2019, PMID 31589627.

“Exercise and the Gut Microbiome: A review of the Evidence, Potential Mechanisms, and Implications for Human Health”

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

To leave a review of the podcast on Apple podcasts CLICK HERE.

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

Coaching triathletes over 50 * Jo Lewis

You might have noticed a theme with some recent podcasts, as I've been searching out inspirational older athletes to share with you just what the future might hold if you have the enthusiasm and adjust your approach in the right way for you. I've struggled to find other coaches who specialise in working with older athletes, but that's corrected today as I speak with Jo Lewis.

 

Jo is a female triathlete in the 65-69 age group. As you will hear in the conversation, 14 years ago, Jo started a coaching group to cater for over 50’s triathletes. As one herself, she realised that no one was catering to the older age groups. Fast forward to 2024, both Jo and her group are still going strong. In the next hour we chat about her own triathlon journey, as well as:

 

• A proactive approach to aging, staying fit, healthy and competitive
• Coaching strategies for over-50's triathletes
• HIT training - how much, how often
• Specific strength work
• Paying attention to rest and recovery

 

Once agin, if you are an older athlete looking to stay at the top of your game, you’ll find some great information coming up!

 

To find out more about Jo please visit the following social media channels

Website - www.tri50.co.uk

Facebook “Tri50 - Specialised Triathlon and Swim Training for Mature Athletes”.

Instagram:  Tri50coaching

 

Jo specifically recommended these two books as being very helpful personally, and for her older athletes:

The Coaching Manual by Julie Starr 

The Complete Guide To Stretching by Christopher M. Norris

 

Finally, Jo requested that I include a link to “Uptown Girl” by Billy Joel - she said, "This is ME from start to finish, gets me going every time, and is a funeral request of mine."

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

To leave a review of the podcast on Apple podcasts CLICK HERE.

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

How to go sub-8 for an Ironman - Saying NO, time management, and strength training * Dr Dan Plews

Today’s podcast guest is Dr Dan Plews. Dan is one of our most frequent and popular guests. He and ‘The Prof' Paul Laursen have an on going competition to be at the top of the list with most appearances on the show.

It’s been a while since I chatted with Dan and since the last conversation he’s made a welcome and very successful return to racing, having crossed the line first overall at the 2022 IM New Zealand, and then getting a personal best of 8:18 at Challenge Roth despite a troublesome Achilles.

 

Our chat today is centred around Dan’s successful goal to race a ‘fast’ Ironman. At Ironman California in October last year he again crossed the line first and posted a 7:56.

 

Dan has a lot going on in his life - a young family, research projects, coaching a group of elite Ironman triathletes, working with the New Zealand Olympic kayak team, and his EndureIQ online education programme. There's a lot to unpick when it comes to how he made this sub-8 happen, including:

 

• Finding balance, and why commitment to a goal means saying NO
• Back to back training for time management
• How you can always find marginal gains 
• The role of carbs in triathlon performance and why the LCHF approach works for him
• A huge surprise as Dan declares his new found love for strength training

 

Dan is right up there with some of the smartest (and down to earth) people I know so I hope you enjoy the show!

 

To find out more about Dan please visit these social media channels

Dan’s personal Instagram - theplews

Dan’s business Instagram - endure_iq

 

Please check out the new Endure_IQ course on strength & power training for triathletes - 

 

In the podcast, Dan talks about fuelling his Ironman races on just 50g of carbs/hour and why he doesn’t believe that 120g/hr makes sense.

He explains more in this blog post:

120g/hour - deciphering the carbolution craze

 

Also in the conversation Dan mentioned that his goal to race a ‘fast’ Ironman was inspired by reading this book:

Die with Zero - Bill Perkins

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

To leave a review of the podcast on Apple podcasts CLICK HERE.

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

Riding the bike is the easy part (even though it's 3,500k and 55,000m climbing)! James Risley part 2

This week we're back with James Risley as we continue the conversation about riding Le Loop - 3,500km of riding with 55,000m (yes, FIFTY FIVE HUNDRED METRES) of climbing, including some of the toughest climbs in France and Spain. Last week we talked about the preparation for the event and navigating life challenges - work, relationships, sleep - in order to get enough miles on the clock.

 

In today’s episode we talk about the event itself and James outlines a few issues he never even considered prior to Le Loop - like what happens when 100 riders are in a line waiting to get coffee at 6am and there is only ONE slow coffee machine.

 

In this episode you’ll get a real idea of how, even when things are way less than perfect, the human body can still get things done, as long as you let the mind do its thing.

 

• Feet, hands, and butt might be more important than fitness on a multi day ride
• Processed carbs and a lack of protein
• It's like riding in the 90’s - no Garmin, just arrows to follow
• Why it’s important to choose roommates carefully
• Beware the post-event depression
• What next?

 

The best place to find out more about James and to contact him if you have questions about Le Loop is on LinkedIn.

 

Click on the link find out more about Le Loop.

William Wates Memorial Trust - this is the charity which runs and organises Le Loop. They support projects that encourage young people who experience severe disadvantage to keep away from anti-social behaviour and criminal activity, enabling them to fulfil their potential.

 

James also recommended the following book: Training Essentials for Ultrarunning by Jason Koop.

 

James was on a previous podcast talking about his High Performance Human lifestyle. You can listen to that episode HERE.

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

To leave a review of the podcast on Apple podcasts CLICK HERE.

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

Get me to the start line healthy! * Dr James Risley

Have you ever thought about attempting a multi-day bike tour? Maybe the Raid Pyrenees (4-5 days) or Land's End-John o'Groats (8-10 days)?

Those are both big challenges, but how far would you push it? What about the full Tour de France route including rest days? 3,500km of riding, 55,000m of climbing in 22 days. There is actually an event called Le Loop which does exactly that, including a finish in the centre of Paris (although you don't ride all 8 laps).

 

Today's podcast guest is Dr James Risley, who I've been working with for well over 10 years. In November 2022, James decided to enter the full Le Loop event and take on the biggest challenge of his life. In this 2 part podcast we'll chat about everything from his training and equipment choices to logistical challenges and finally the day to day of the event and what happened afterwards. Hint, it wasn't all champagne and celebrations, and you can hear about this bit in part 2, next week.

 

Today we talk about how to prepare for an event like this, while also managing a new job role and the inevitable impacts on sleep, stress levels and relationships.

 

• Managing nutrition while living in a hotel
• I’m just an average athlete!
• Can you ever get enough miles in?
• My FTP is ONLY . . will that be enough?
• Proper bike fit is essential, and for this event it's for comfort, not aerodynamics
• Mobility and strength work is critical

 

The best place too find out more about James and to contact him if you have questions about Le Loop is on LinkedIn.

 

Click on this link to find out more about Le Loop.

William Wates Memorial Trust - this is the charity which runs and organises Le Loop. They support projects that encourage young people who experience severe disadvantage to keep away from anti-social behaviour and criminal activity, enabling them to fulfil their potential.

 

James also recommended the following book:

Emily Chappell - Where there’s a Will: Hope, Grief and Endurance in a race across a Continent

 

James was on a previous podcast talking about his High Performance Human lifestyle. You can listen to that episode HERE.

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

To leave a review of the podcast on Apple podcasts CLICK HERE.

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

 

It’s easy to be fit . . but being a good triathlete also requires good technique! Darren Smith

In the last 6 years I have chatted with many great coaches, and today's guest is right up there with them!

 

Darren Smith is arguably one of the best triathlon coaches we have seen working with Olympic triathletes. I first met Darren when he was appointed as head coach for Scottish Triathlon, and our paths crossed at regular coaches meeting at British Triathlon. After 4 years at the helm of Scottish Triathlon Darren left and set up his own private nomadic triathlon group which became known as the D Squad. At the 2012 Olympics in London he had 6 triathletes from 6 different countries competing in the triathlon event. He gained a reputation for taking triathletes with an average swim and turning them into world class athletes. In 12 months he guided Annie Haug from a world ranking of around 60 to 2nd.  Some of the many topics we discuss today are:

• swim technique and why triathlon swimming is very different to the pool and requires a different technique
• the importance of working on run technique
• does gym based strength training have any value for triathletes? 
• total training load, and overtraining markers 
• how to build athlete consistency over many months/years

 

To follow Darren, please check out his LinkedIn profile and also follow him on Twitter (X)

LinkedIn

Twitter - Coachdaz

 

We also talked about:

Alex Popov Swim technique video

DISC profile test used by Darren with all of his athletes and mentioned by Sue Reynolds in her podcast.

 

Darren presented at the Science Triathlon Conference in 2015. You can see his presentation HERE. One attendee said, "I learnt more in a few days with Darren than I had done in years of my triathlon career. An incredibly intuitive coach - not afraid to think and apply outside the box. Bravo Darren."

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

The Outlaw triathlon helped save my life * Liam Colebrook

Triathlon is a metaphor for life. The challenges we encounter on race day are like the ups and downs of life squeezed into a few small hours. In reaching the finish line we often achieve what we once thought impossible. It helps us to grow.

 

For some, triathlon can literally be a lifeline.

 

My guest on this week’s podcast is Liam Colebrook. Liam is one of the Outlaw Triathlon ambassadors for 2024. As you'll hear in the show, being involved with the Outlaw events as a volunteer in 2023 played a big part in turning Liam's life around, and literally helped to save his life.

 

Before we start, it's important for you to know that we talk about some very sensitive topics  - anxiety, depression, mental health as well as gambling addiction, drinking, and suicidal thoughts. If, on listening, you feel that this has triggered something in you, please make sure you reach out to someone. You can find links for help in the show notes.

 

Liam speaks very candidly about many topics in the course of the next 90 minutes including:

• long term anxiety issues and addiction to gambling
• wearing many masks to cover his addiction 
• therapy, dark thoughts, the day of realisation, rehab and the beginning of his recovery
• volunteering at Outlaw events
• sharing magical moments with his children
• finding his tribe
• high performance habits which Liam uses every day to continue the lifelong recovery process

 

PLEASE READ

Liam’s LinkedIn post - In the podcast, Liam speaks of a LinkedIn post he wrote where he shared his struggles with mental health and gambling. If you would like to read that original post you can view it HERE.

 

Outlaw Triathlon also shared a post about Liam’s experiences as an Outlaw volunteer. 

 

To find out more about Liam please follow his new Instagram page

RecoveryLiam

 

Liam also wanted me to share the links for these charities that have helped him:

• Epic Start Foundation - Rebuilding a positive life after gambling harm: https://www.epicrestartfoundation.org/
• GamCare - Gambling support starts here: https://www.gamcare.org.uk/
• Gordon Moody - treatment for gambling addiction: https://gordonmoody.org.uk/
• Step Change - can help you be free from debt: https://www.stepchange.org/

If you're ever struggling to cope, and need to speak with someone confidentially, please contact Shout or Samaritans.

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

Get Simon on a horse! * Grumpy Old Coaches Christmas Special

Ok, it’s nearly Christmas and you know what that means? Yes, it’s time for a Grumpy Old Coaches Christmas get together!

Last year we recorded our show live from the pub and it proved to be quite popular with the coaches and the listeners, so we’ve continued the trend this year. Last Friday we all went over to Wigan and recorded the show from Marc’s local, The White Lion.

 

We calculated that between us we have over 80 years of coaching experience and probably about the same number of years competing in triathlon. Anyway, as we are all knocking on we decided to have a chat about how our approach to training has altered with our age. Then it seemed a natural jump to talk about how our coaching approach had changed.

Finally, Mrs Ward (who definitely isn’t grumpy at all) got the opportunity to ask a few rogue questions.

 

• Steve shares his admiration for an 83 year old lady
• Marc declares that he has given up training
• Steve has a rant about how boring triathlon is
• What’s all this about a horse?
• How darts could make triathlon more interesting
• What do Marc and Robin Hood have in common?
• The ultimate winter comfort foods revealed

 

And much more!

 

CLICK HERE To join the new Small Group Coaching programme with Simon and Beth.

 

You can contact Steve Lumley via his email, TriCoach.Lum@gmail.com.

Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles (currently based in Aintree, Liverpool) which is moving to a new home in Croston, Lancashire, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West. 

Www.theendurancestore.com 

Www.b-spokecycles.com

Www.epicevents.co.uk

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

Bite Sized * Simple ways to boost your bike performance for 2024

In a recent bite sized podcast I outlined the steps you could take to improve your swim performance. Today I'm discussing how to improve your cycling.

 

Cycling is by far the biggest portion of any triathlon and so if you have a strong bike, that will enhance not only your overall time but also your ability to run well (as long as you don't push too hard on the bike).

 

In today's bite sized podcast I outline some steps you can take to boost your bike performances in 2024, including: 

• Why you should be realistic and consistent
• The importance of mobility and strength
• Ways to improve your technique
• Embrace group riding and improve your bike handling skills
• Test regularly to set targets and check progress

Finally, I have some advice on the type of sessions you might choose and some guidance for the older athletes who feel they might be stagnating a little.

 

I hope that by the time you've finished listening, you'll have a little more clarity and you can fine-tune your training goals for the winter. And if you don’t like smashing yourself in every session, this episode provides other options available to become a better cyclist.

 

Some other podcasts you might find useful after listening to this episode are:

Super cycle coach Matt Bottrill on how to get faster - Part 1 & Part 2

Tom Morisson - Simplistic Mobility Method

Jacques DeVore - Strength training for cyclists

 

If you're a new listener, you can subscribe to the podcast HERE so that you never miss an episode!

 

I would love for you to share the episode with one person you think could benefit!

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.

How to create an Olympic champion * Jack Maitland part 2

Today we have the 2nd part of my conversation with Jack Maitland.

Last week we talked about Jack's journey from orienteer to mountain runner to elite triathlete and then into coaching. We talked about our work together, his work in Leeds and then the development work with Alistair & Jonathan Brownlee finishing at the end of 2011 when Alistair was a favourite for Olympic Gold at the London 2012 Triathlon. Today we talk about the lead up to that event, the 4 year cycle up to  Rio 2016, what happened when Jack moved on from the Leeds performance Centre, and the start of a collaboration with Beth Potter.

 

• Never assume anything
• The stress of the 4 year Olympic cycle
• More success in Rio 2016
• 2017 - revolving doors in Leeds
• It takes time to build a champion - the 7 year journey with Beth Potter
• The importance of yoga

To find out more about Jack please visit the following:

Website: thesportsashram.com

Instagram: Thesportsashram

Twitter: @JackTheTriCoach

Facebook: The Sports Ashram

 

Book Recommendation: Coherence by Dr Alan Watkins

 

To contact Beth regarding Life Coaching, please email her at Info@BethanyWardLifeCoaching.uk.

 

To leave a review of the podcast on Apple podcasts CLICK HERE.

 

Sports Nutrition questions - if you have a sports nutrition question that you would like answered on the podcast, please email it to me via Beth@TheTriathlonCoach.com.

Join our SWAT/High Performance Human tribe using this link, with a happiness guarantee! You can watch a brief video about the group by going to our website here, and join our SWAT High Performance Human tribe here.

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.