Simon Ward, The High Performance Human Triathlon Podcast
 

Simon Ward, The High Performance Human Triathlon Podcast

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Simon Ward, multiple award-winning triathlon coach, shares insights on how to improve your triathlon performance with a High Performance Human approach to life.

Episodes

Setting SMART goals for triathletes: The road to success

Saturday Nov 04, 2023

Saturday Nov 04, 2023

In this episode of the High Performance Human triathlon podcast we delve into the importance of goal setting for triathletes.
 
I’ll introduce the SMART goal framework, emphasising the need for goals to be Specific, Measurable, Achievable, Relevant, and Time-bound. I’ll talk about the significance of each component and offer practical tips, such as breaking down long-term goals into smaller milestones, writing goals down, and celebrating successes. Finally, I touch on the psychological aspect of goal setting.
 
Having clear objectives for next season is a crucial part of a triathlete's journey, providing purpose, motivation, and a clear path to success.
This broadcast follows on from last week's bite sized episode where I spoke about your end of season review. If you haven’t listened already, please check it out HERE.
 
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.

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The Simplistic Mobility Method with Tom Morrison

Wednesday Nov 01, 2023

Wednesday Nov 01, 2023

If you want to be better at any physical activity, it's really important that you move well. And if you want to keep doing what you love into your 40’s, 50’s and 60’s, mobility is a critical piece in that puzzle. It’s fair to say that I haven’t always been the best advert for mobility but that all changed when I had a bicycle crash a few years ago. Today's guest, Tom Morrison, had a similar experience. A debilitating back injury at the age of 25 stopped him in his tracks and he spent 12 months fixing the problem. Now his passionate and enthusiastic approach is attracting a lot of fans and he's building a huge following with his Simplistic Mobility Method.
 
If you haven’t yet experienced the benefits of daily movement practice I hope this conversation kick starts that. If you're already an advocate, you'll no doubt get some new ideas.
 
In this conversation we chat about:

 

  • If your knee starts hurting it's usually because of something else (3:45)
  • Why you should start doing the 90/90 position right away (15:54)
  • Having wiggle room to have a bit of a whoopsie
  • Your feet are your foundation, and barefoot training (33:13)
  • The most valuable skill you'll ever develop with yourself is to watch yourself move (40:00)
  • 5 minutes per day is all you need (46:05)
  • The best injury you get is the one that never happens (52:44)
 
Tom has a FREE email series you might be interested in, The Seven Days Of Awesome.
 
There's also a Black Friday offer coming up which you’ll be able to find HERE.
 
To find out more about Tom please visit these channels:
 
 
These are some of Tom’s most popular blog posts:
 
Tom has a really fun YouTube page and these are some of his most popular videos:
 
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.

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Bite sized edition - End of season review

Saturday Oct 28, 2023

Saturday Oct 28, 2023

Before you get into your winter training, it’s always a really good idea to review the season you have just completed. There’s no set way of doing this so you need to find something that you are comfortable with and that will provide you with some guidance for your upcoming training plan.
 
In this episode I’ll explain why a season review is a good idea, and some of the aspects that you might want to consider. I’ll outline how you can pull this all together to help you get a feel for what needs to be done to hit your goals in 2024 . . which will be the topic of the 4th bite sized episode next weekend.
 
If you are a new listener you can subscribe to the podcast HERE so that you never miss another 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.

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The athlete inside - From 150kg to world class athlete * Sue Reynolds

Wednesday Oct 25, 2023

Wednesday Oct 25, 2023

This podcast is over 6 years old now and during that time, we've had many inspirational guests. Our guest this week absolutely falls into that category!
 
In 2012, Sue Reynolds weighed 335lbs (that’s 150kg) and couldn’t even tie her own shoelaces. She was about as far away from being a triathlete as one can be. Her first exercise session amounted to a 100yd walk to her neighbour's driveway and back, and it left her exhausted.
 
One year later she'd lost over 100lbs and entered her first triathlon still weighing 226lbs. Imagine the courage that took!
 
She continued on her journey, exercising regularly and eating real food. Today she weighs in at 135lbs and has two triathlon world titles to her name (Aquabike and Mixed Team Relay).
This is a story of courage, inspiration and hope to discover the athlete inside. Our discussion covers many subjects, including:

 

  • There are no quick fixes (15:10)
  • Sweat is a trophy (22:45)
  • Everyone is an athlete (30:00)
  • The start line is the victory (35:40)
  • Success mantras and the first triathlon at 285lbs (36:30) 
  • Kind words and how one man at the finish line changed my life (52:00)
  • The process is the fun part (1:11:00)
 
To find out more about Sue Reynolds please visit these channels:
Website - suereynolds.net
X (Twitter) - @SueReynoldsTri
Instagram - sue.reynolds
 
Go here to get your copy of Sue’s book The Athlete Inside: The Transforming Power of Hope, Tenacity, and Faith 
 
Links to my referenced podcasts:
 
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.

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Bite sized edition * Simple principles for your day-to-day eating

Saturday Oct 21, 2023

Saturday Oct 21, 2023

This episode is about nutrition, and today I’d like to outline what I see as the basic principles of good nutrition. There’s a lot of noise out there about following this or that specific diet. The truth is that none of them are really any better than the other, and ultimately YOU have to find out what works for YOU. For example, I still don’t believe that keto is a good nutritional approach for endurance athletes (unless you’re doing keto for medical reasons). That said, if you have been strictly sticking to keto for several years with no issues then who can argue with that?
 
My biggest concern is that athletes are trying to find the magic bullet while ignoring the basics. A bit like mowing the lawn while the house is on fire.
 
Here are my top 3 basic principles. Listen in to hear the other 7 along with brief explanations for each:
  • Eat real food
  • Make time to plan and prepare meals
  • Carbs are essential for endurance athletes
 
If you'd like some help with your nutrition please send me a brief email outlining your main obstacles.
 
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.

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Husband and wife racing duo * Jamie and Abi Bedwell

Wednesday Oct 18, 2023

Wednesday Oct 18, 2023

One of the reasons that I work with certain brands is because I like the folks who run the company, I love the product, and I want to do what I can to help them grow their business. Two of the brands I work with are Precision Fuel and Hydration (guests on last weeks podcast), and custom cycle and triathlon kit manufacturers, Raceskin. The owner of Raceskin, Colin McNeill, and I are long time friends and we have similar philosophies in that we love to help folks on their triathlon journey. Colin is currently sponsoring husband and wife Abi and Jamie Bedwell who both compete as pro triathletes under the team name Fuelled by Faith. Earlier this year I had the pleasure of watching them both gain their pro licenses on the same day at the Outlaw Half in Nottingham, with Abi winning and Jamie coming second in their respective races. In this episode we chat about:

  • Working with GB triathlon legends Glenn Cook and Sarah Coope (6:00)
  • Jamie’s huge accident while out running and how it was the start of their relationship (16:00)
  • How to overcome anxiety during the triathlon swim (37:00)
  • The positive impact of faith on triathlon performance (47:00)
  • Genesis 215 project (50:55)
  • Differences between professional and age group training (57:22)
  • The dynamics of husband and wife racing pro triathlon (1:05:00)
 
To find out more about Jamie and Abi please follow them on their social media channels:
Instagram - Fuelledbyfaithajb
Facebook - Fuelledbyfaithajb
 
If you're interested in sponsoring Abi and Jamie, and helping them on their triathlon journey, please take a few minutes to read this:
 
Book recommendations:
  1. The Shack - WM Paul Young
  2. Peak - Anders Ericsson 
Click here to find out more about Raceskin, wetsuit and clothing sponsors for Abi and Jamie.
 
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.

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Bite sized edition * How good sleep improves your mental health . . and so much more!

Saturday Oct 14, 2023

Saturday Oct 14, 2023

For the next few weeks, I’m experimenting with publishing one additional weekly podcast (coming out every Saturday) which will be a quick 5-10 minute dive into one very specific subject. Because sleep is the foundation for everything that is good in our lives, I thought this would be a good place to start.
 
I know there are a lot of folks for whom the wake up alarm sounds like a jarring fire alarm going off, and it’s the start of a daily struggle to think clearly, make good decisions, and even to stay awake and on top of things during the afternoon.
 
Instead, what if your day started with you waking up naturally, getting out of bed full of energy and ready to take on the world. You have a clear mind, a great mood, and feel on top of your game all day.
 
That second version is not just some fantasy pipe dream. Many people have days like this, and it's not just down to luck. Consistently getting good sleep requires a bit of effort. Fortunately, the solution for most people is a few simple tweaks and the building of some good habits.
 
In this podcast I’ll share 7 benefits that you will experience when you consistently get good quality sleep.
 
Better decision making - Improved weight control - Less mood swings -Better mental health - Stronger immune system - Better recovery from training 
 
If you’d like to join me to ReCharge your sleep please CLICK HERE.
 
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.

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Race day hydration and nutrition * Key lessons from over 200 athlete case studies

Wednesday Oct 11, 2023

Wednesday Oct 11, 2023

Nutrition is often called the fourth discipline of triathlon, and for those who spend time working on this aspect diligently, the results might confirm this. 
Recently I shared that we had agreed a partnership to work with the folks from Precision Fuel and Hydration. As a podcast listener this means you can get 15% of your first order (please look for the link in the show notes).
 
I've known their founder, Andy Blow, for many years and I really like their products, as well as the way they go about their business. One thing that makes them different is their goal to educate athletes about fuelling and hydration. In today's podcast Andy, along with their sports scientist Emily Arrell, chat with me about the case studies they've been writing about the athletes who use their products. There are over 200 now, and there are very significant lessons which have relevance for you.
  • Key lessons from over 200 athlete case studies (4:30)
  • Leon Chevalier’s flexible strategy that changes with each event.  Kona & Nice IM races (10:15)
  • Training your gut: How Leon Chevalier trained his gut to absorb more carbohydrates per hour (15:40)
  • Fuelling & hydration principles are similar for elite and AG athletes, but the numbers are different (16:45)
  • Emily and Andy share some insights into their data on caffeine use during triathlons (35:40)
  • Pre-race hydration (50:00)
  • Off-season nutrition for endurance athletes (52:10)
Here are a couple of nice offers for you as a valued listener:
**Free one-to-one video consultation**
Speak with a Precision Fuel and Hydration expert to create your perfect race day strategy by going here:
 
**Discount Code**
To get a 15% discount on your first Precision Fuel and Hydration order, please click HERE
 

To follow Precision Fuel & Hydration please use these social media links:

Instagram: @precisionhydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
YouTube:  www.youtube.com/c/precisionhydration
LinkedIn: www.linkedin.com/company/precisionhydration

Here is some other cool stuff you might be interested in:

Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator

We chatted about the new Flow gel product. It delivers 300g of carbohydrate, and the gel pouch can be poured straight into a bottle to save having to open and decant 10 individual gels for the same amount of carb. Find out more HERE.
 
Case studies: 
The conversation focussed a lot on the case studies created by Emily. These are 3 that you might be interested in from the recent Ironman World Champs in Nice.
Emily also recommends the following book:
 
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.

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How to complete an ultra-trail run like the Lakeland 50/100

Wednesday Oct 04, 2023

Wednesday Oct 04, 2023

In a recent podcast with ultra running coach Jason Koop he said that ultra races were much cooler than triathlons and he wasn’t surprised that triathletes were giving them a whirl. One of the coolest and most popular Ultra running events in the UK is the Lakeland 50/100, and my 3 guests in this week's podcast are all triathletes.

Back in April, I chatted with Steve Lumley, a Grumpy Old Coach and long time friend who had taken up the challenge of competing the Lakeland 50 this summer. We also spoke with fellow Grumpy Old Coach and Lakeland race organiser, Marc Laithwaite. I’m pleased to be able to report that Steve managed to complete the 50, and today I’m catching up with him, Marc and another guest, SWAT member Owen Barden, who was taking on the Lakeland 100 challenge.  If you like our Grumpy Old Coach podcasts or you have are interested in taking part in the Lakeland 50, 100, or any other ultra trail run, you’ll love this episode.

 

  • The ideal training for Lakeland 50 - Step ups, running in the dark and a course recce (19:30)
  • Mindset and the importance of mental preparation (29:45)
  • Why marathon runners struggle with training for an ultra (30:15)
  • Hydration and nutrition are critical: Make sure you have a flexible, well practiced strategy(50:00)
  • Choosing the right footwear: Cushioning and foot protection trumps grip (52:00)
 
 
Listen to the original Lakeland 50 podcast with Marc and Steve from April 2023. Listen to both of the episodes with Ultra running coach Jason Koop
 
To get your FREE copy of a list with all of our guest's recommended books, please Beth@thetriathloncoach.com.
 
You can find more information about Steve Lumley HERE. 
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and B-spoke cycles in Croston, Lancashire. Epic Events organise the Lakeland 50 and 100 as well as swim, bike, run, and triathlon events throughout the North West. 
 
The Lakeland 2024 races are already full. If you think you might like to enter the Lakeland 50 in 2025 please take a look at the race website for more details. Click HERE to watch a video of the 2022 event.
 
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.

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Using resistance bands for strength training * Dave Schmitz

Wednesday Sep 27, 2023

Wednesday Sep 27, 2023

My guest today is Dave “The Band Man” Schmitz. Dave's a strength coach who focuses entirely on using resistance training bands to build mobility, stability and strength. I have to confess that despite my years of work as a professional strength coach, and my own personal training experiences, I have used bands mainly for injury rehabilitation.
 
During this conversation Dave explains his philosophy, the light bulb moment that got him started with bands, how bands are the most versatile strength building option, why they're the best option for injury prevention and longevity, what bands you need to get started, and finally why bands allow you to have your own portable gym when you travel.
 
After this conversation with Dave I’m having a complete rethink about how I approach strength training! Some of the topics covered include:

 

  • Maximising your opportunities outside of the gym (32:00)
  • Movement beats muscles for longevity (39:00)
  • The importance of athletic development over sports specific training (49:00)
  • The benefits of multi-planar work to improve weaknesses in a joint (53:30)
  • Choosing the right resistance bands (1:05:00)
  • How triathletes can incorporate resistance bands into their training (1:25:00)
 
If you would like to purchase any of Dave’s digital resources, please go HERE and use the following code at checkout - ward10  
 
To find out more about Dave and some of his resistance band resources, please check out the links below.
 
 
Instagram - @thebandgym 
 
Dave answers all of his own emails If you have a question for him you can reach him at the following address:
 
Youtube - Bandtrainingworkouts  (This is broken into multiple playlists)
 
Dave recommended this book which is right in line with my current agenda -  
 
In the conversation, Dave also referenced some of the videos outlined below:
 
 
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.

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